7 Things You Should Probably Know About Sunshine, But Don’t

Summertime is filled with long days of sunshine, sweet sunshine. But as delightful as it is to spend the whole afternoon soaking it up, all those UV rays can come back to bite you—does anyone have aloe? So, while you all know the importance of applying ample sunscreen (at least 1 ounce), 20 minutes before you head out—don’t skip those ears or toes—there are a few quick facts you may have missed.

1.    What time of the day are UV rays most intense?

The short answer is 10 a.m. – 4 p.m. So, if you’re out and about during these peak hours, make sure that you’re bringing your A-game in terms of sun protection. And don’t forget that UV rays can reflect off of surfaces, including water, cement and sand.

2.    What’s the best form of UV protection?

If you hear that lovely summer weather calling your name, get out there and enjoy it. But make sure that in addition to sunscreen—which is essential—that you have a wide-brimmed hat (which can be super cute), sunglasses (that block 100% of UVA and UVB rays) and don’t skip the lipscreen.

3.    Speaking of sunscreen, how does it work?

Most of us just lather on this magic lotion, spray or gel without giving much thought to how it protects us from all those damaging rays. So what exactly does sunscreen do? As long as it’s broad spectrum—meaning it protects against both UVA and UVB rays—it works by absorbing, reflecting and scattering UV rays.

4.    How high of an SPF do you really need?

While the answer to this question depends on who you ask, the truth is that SPF 30 is the recommended minimum—and it’s hard to beat. That’s because SPF 30 blocks 97% of the suns UV rays, and SPF 50 blocks 98.5% of the suns UV rays. So the SPF decision is up to you, but make sure that it’s at least SPF 30.

5.    What is the UV index? And how does it apply to you?

The UV Index was developed in 1994 by the National Weather Service and the Environmental Protection Agency. It gives a forecast of the expected risk of exposure to UV rays and recommends what degree of caution you should take when outdoors. The range given now follows the Global Solar UV Index: from 1 (low risk of exposure) to 11 and higher (extreme risk of exposure). It’s never a bad idea to check your local weather and see what the UV index reading is for your area.

6.    Is there anything that makes sunburns more likely?

If you’ve got all the sun-protection bases covered, make sure you don’t overlook everyday things like citrus juice, perfume and medications like Ibuprofen, Doxycycline and sulfa medications, all of which can make your skin more susceptible to sunburn.

7.    Besides your skin, can the sun harm your health?

When it comes to the sunshine, the top health concerns are skin cancer and sunburns. While you may just brush off sunburns as no big deal, did you know that just 5 sunburns in your lifetime can double your risk of melanoma? And despite this serious risk, only 14% of American men and 30% of American women regularly use sunscreen when outside for more than an hour (yikes!). So, it’s time to get serious about sun protection, for your skin—and your lips and eyes.

However, in the event that you’re battling a severe sunburn, it’s important to find relief. And sometimes the aloe, ice packs, cold baths and hydrating foods just don’t cut it. That’s where the experts at ChoiceOne Urgent Care come in. With care available seven days a week, 8 A-M to 8 P-M, they can provide comprehensive care for all of summer’s illnesses and injuries.

Get Your Glow On With These Superfoods

Gorgeous, glimmering, supple skin? Yes please. Wouldn’t it be nice if there was some way to capture summertime radiance without baking in the sun for hours or spending a small fortune on assorted lotions, creams and serums? Oh wait, there is. And the best part is you can enjoy tasty foods while you nourish your skin—and the rest of your body—at the same time.

It seems like that old saying of true beauty starts from within is absolutely true in this case. That’s because your skin thrives with nutrients like vitamins A, B, C, E, K (basically the whole alphabet), collagen, fatty acids and more. And because it’s difficult—if not impossible—to find a magic lotion with all of these ingredients, why not go straight to the source instead?

Sheila Warren, RN, GMC’s Wellness Navigator, shares the key skin-loving nutrients you should be eating (and what foods you can find them in).

1.    Antioxidants (aka: vitamins C & E, plus Selenium): If pesky free radicals are your skin’s top enemy, then antioxidants are basically superheroes. That’s because antioxidants help to protect your skin from damage, toxins and aging factors.

To keep everything from wrinkles and dry skin to hyperpigmentation at bay, stock up on: blueberries, green tea (it’s most potent when hot), citrus fruits, spinach and sweet potatoes.

2.    Vitamin A (aka: beta-carotene, retinol): While you’ve probably heard of retinol as one of the most popular anti-aging ingredients in lotion, you may not know that it’s also something you can eat. Well, sort of. Beta-carotene, which the body converts into retinol, helps your skin with cell turnover and renewal, as well as luminosity.

To keep your complexion clear and your glow game strong, make sure to eat: carrots, bell peppers, blueberries, apricots and sweet potatoes.

3.    Fatty Acids (aka: Omega-3, 6 and 9 Fatty Acids): You’ve likely heard the most about omega-3 fatty acids, but omega-6 and -9 fatty acids are no slouches, either. Omega fatty acids can help with everything from lowering cholesterol and reducing joint pain to helping strengthen and hydrate your skin, as well as fight off inflammation.

To give your skin that youthful, dewy look, enjoy: tuna, avocados, salmon, walnuts and safflower oil.

4.    Collagen: As the most abundant protein in your body, collagen is essential for muscles, bones, digestion, skin and more. Unfortunately, though, as we age collagen production continues to slow down (womp, womp) and eating sugary foods doesn’t help that process.

To give your skin a boost of elasticity and plumpness, try bone broth—which may sound weird, but it’s full of collagen.

Summer-proof your skin. Now that you have a menu fit for goddess-level skin, let’s not forget the importance of healthy habits, like washing your face, using a balanced lotion and staying hydrated. However, despite your best efforts to have a normal skin routine and eat all the blueberries and sweet potatoes you can, if you’re still having trouble (bug bites, sunburn, dermatitis…etc., or all of the above) ask an expert for help.

Whether you’re in search of medical information, preventative care or recommendations for diagnostics and treatment, GMC’s Wellness Navigator is there to offer support at every stage of your health journey. Remember, there is no health concern too small.

5 Summer Headache Triggers (And How To Avoid Them)

Headaches are pretty awful, just ask the millions of Americans who have suffered from one or more in the last year (or last week). But when your head is pounding, the prevalence of headaches is little consolation (especially when summer has only just begun). There are so many things to be out enjoying; sunshine, pool time, relaxation—pretty much anything other than a headache.

And while the warm weather is one of the most beloved parts of the season, it’s also one of the worst triggers for headaches of all types. In fact, according to a recent study, higher temperatures can increase both frequency and intensity of headaches. At least you’ll have an excuse to stay cool in the air conditioning all summer long—right?

In all seriousness, though, there are several headache hazards that you may encounter this season, high temperatures being just one of them. Pain-proof your summer by avoiding these 5 triggers:

1.    Hot Dogs: Whether you’re someone who enjoys your dog covered with mustard and relish or burned to a crisp, it makes no difference as hot dogs are full of nitrites (so are bacon and salami). While nitrates are present in many healthy foods, when processed meats are cooked at high temperatures (like grilling), they turn into nitrosamines, which are no good.

Helpful Hint: Opt for the other summer staple, a juicy, tasty (turkey) burger.

2.    Dehydration: Drinking water is always important—no matter the time of year—but since sweating is at an all-time high during the summer months, it bears repeating. Even being slightly dehydrated is hard on your body and will likely cause a headache sooner rather than later. Other subtle signs you may be dehydrated, include bad breath, lethargy and muscle cramps.

Helpful Hint: Try infusing your water with fresh fruit to add some flavor and nutrients. Also, enjoy snacking on seasonal favorites, like watermelon, that are full of water.

3.    Sunshine: Your skin isn’t the only thing that can get a sunburn. That’s right, overexposure to UV rays can cause damage to the surface of your eyes, similar to a sunburn. And if you aren’t sporting protective shades, this makes eye strain, fatigue and headaches more likely.

Helpful Hint: Make sure those stylish sunnies block at least 99% of UV rays. And to complete your summer ensemble, add a hat to block additional light.

4.    Sunscreen: This summertime must is often filled with various fragrances and scents, which is what makes it smell like summer in a bottle. But when paired with other scents found in bug spray, perfumes and other essentials, fragrant sunscreen can lead to smell overload and headaches.

Helpful Hint: When available, choose no-fragrance options or mild scents.

5.    Change in routine: All those lazy afternoons, fun late nights and exotic vacations are what make summertime so magical. However, lazy afternoons can lead to skipping meals, which make headaches more likely. And if that doesn’t do it, late nights and a lack of sleep certainly will.

Helpful Hint: There’s no denying that your health thrives with routine, that’s why it’s so important to stay up-to-date with routine primary care visits. As the health expert that knows you best, your primary care provider can help you avoid headaches with helpful tips—like safe summer exercises and storing your medications while traveling—while also tackling other summer bummers.

Find your healthy summer at GMC Primary Care & Specialty Center-Suwanee. With extensive services, helpful resources and personal support, you’ll be able to make the most of this special season. Peace of mind is possible with expert health care you can always count on.