The Truth About Sunscreen

     Summer is time for fun in the sun! Being a native Floridian, this means beaches, surfing, snorkeling, springs, kayaking, and more. Also, being a naturally pale girl who likes to live on the spooky side of fashion, I tend to burn in less than 10 minutes of direct sunlight. Eek! In the past, I have been known to wear copious amounts of SPF 50+. However, in recent years, I've tried to dial back my dependence on chemicals based products. Making my own skin care products, shampoos, household cleaners, etc. This has translated to my SPF usage as well. And bonus! It's better for our environment. 

     So I started to watch my personal chemical consumption before I ever read a thing about the impact of SPF chemicals on coral and other, fragile, ecosystems. But the more I read, the more resolved I am to stick to all natural methods. Not only are there quite a few common chemicals found in sunscreen that are easily absorbed into the human body, that can potentially cause problems. But there are also a number of these chemicals that cause some serious damage to coral, fish, and other marine life. Quite often, they are the same chemicals. A number of these harmful chemicals have had minimal testing done because the FDA grandfathered them in without testing in the 1970's, because they had already been in use. Of these, Oxybenzone is one of the most concerning as it has been shown to cause problems in the endocrine system,not only in humans, but also in coral, sea urchins, fish, and several marine mammals.

     So how do you know if a sunscreen is safe? Even mineral sunscreens can contain harmful substances, and the term “reef friendly” is not regulated, so the best thing to do is to read the label. Avoid products that include the following ingredients:

• Oxybenzone
• Avobenzone
• octisalate
• homosalate
• ethylhexyl salicylate
• Octinoxate
• Octocrylene
• 4-methylbenzylidene camphor
• PABA
• Parabens
• Triclosan
• Any nanoparticles or “nano-sized” zinc or titanium (if the label doesn't say “micro-sized” or “non-nano” and it can rub in, it’s probably nano-sized)
• Any form of microplastic, such as “exfoliating beads”

     It's also a good idea to stick to lotions, especially avoid sprays as some of the natural ingredients can still be harmful if inhaled. Of course, one of the better options is to make your own sunscreen so you know exactly what goes in it. Wellness Mama has a great recipe here, check it out!

     There are other measures you can take to help keep your skin from getting burnt. Wearing protective clothing and hats can do a world of good for helping to keep you safe from the harsh sun. Stay in the shade during the brightest/hottest part of the day, or avoiding being outside at that time is another strategy. But my favorite strategy is to optimize your diet. Avoid foods that cause inflammation, such as processed vegetable oils, processed grains, and excessive amounts of sugar. Focus on consuming foods that support healthy skin, such as:

• Foods High in Vitamin D3 (mushrooms, fish, egg yolks)
• Foods High in Vitamin C (citrus fruits, berries, broccoli, chili peppers)
• Coconut Oil
• Omega-3's (healthy seeds and nuts, brussels sprouts, fish)

     I hope I have raised your awareness about sunscreen, and given you a few strategies to help you during this summer. If you have any questions or comments, please leave them down below. If you have anything you'd like to see me write about, please let me know! Also, find my YouTube channel and check out my videos. And Become a Patron!

Resources:

Reef Safe Sunscreen, Our Guide to Ocean-Friendly Sun Protection: Oceanic Society: https://www.oceanicsociety.org/blog/2140/reef-safe-sunscreen-our-guide-to-ocean-friendly-sun-protection?gclid=EAIaIQobChMI2IqgnoHJ4wIVC9bACh2jqwRYEAAYBCAAEgLKnPD_BwE

Skincare Chemicals and Coral Reefs: National Ocean Service: https://oceanservice.noaa.gov/news/sunscreen-corals.html

Sunscreen Safety: Wellnessmama: https://wellnessmama.com/55366/sunscreen-is-harmful/

Toxic Chemicals in Sunscreen & Safer Alternatives: Made Safe: https://www.madesafe.org/toxic-chemicals-in-sunscreen-safer-alternatives/?gclid=EAIaIQobChMI2IqgnoHJ4wIVC9bACh2jqwRYEAAYAiAAEgJ6h_D_BwE

Why Mineral Sunscreen is Safer for Us and the Planet: Wellnessmama: https://wellnessmama.com/402998/mineral-sunscreen/

Your Guide to Reef Friendly Sunscreen: Surfrider Foundation: https://www.surfrider.org/coastal-blog/entry/your-guide-to-reef-friendly-sunscreens?gclid=EAIaIQobChMI2IqgnoHJ4wIVC9bACh2jqwRYEAAYAyAAEgKF9PD_BwE 

Healthy Eyes: Natural Tips for Eye Health

I have a confession to make. I wear glasses. Shocking, I know. However, the real confession is that even though I wear glasses, I don't ever really think about eye health. I mean, I know about glaucoma, cataracts, and how diabetes can be disastrous for your eyes. I just never really give a thought to general eye health. I never question just how healthy glasses/contacts really are. I never really think anything of it when my prescription glasses have to strengthen. I just go to my annual checkup, wear my glasses, and occasionally remember to turn on the blue light filters on my devices.

Recently, I came across a great article while browsing Wellness Mama's blog. It went into great detail on how she began improving the eyesight of her daughter using natural methods. I had never thought to even ask if you could use more natural methods. This sparked a frenzy of research and a decision to inform myself, and you, about natural eye health.

Nutrition

Like so many things in life, your eyesight can be greatly improved by what you eat. Your diet can also play a big part in preventing future eye conditions. One of the most notorious nutrients for eye health is vitamin A. There are actually 2 different forms that this vitamin can be found in. First there is retinol. Retinol is vitamin A that is derived from animal products. This version can be used directly by our bodies and is found abundantly in whole milk dairy, and beef or chicken liver. Provitamin A carotenoids are found in fruit and vegetables (carrots, tomatoes, sweet potatoes, kale, spinach, and cantelope). These are converted to retinol in our bodies. The most infamous one of these is Beta-Carotene. Vitamin A helps to protect the surface of our eyes, preventing infections and helping to prevent vision loss due to macular degeneration (AMD). Vitamin A also helps improve night vision. Vitamins C and E, as well as Lutein are also great for your eyes and can help prevent age related vision loss (from AMD), slow down the formation of cataracts, and help keep your eyes healthy over all.

Herbs

You should all know by now that I have a love for herbs and all the amazing things they can do for us. Like in every other situation in life, there are several herbs that you can turn to for help with your eyes. Eyebright, Euphrisia officinalis, has a reputation for being great for your eyes. A reputation that has been well, and truly, earned throughout the years. In the 14^th century, it was a cure-all for the eyes. It is used to reduce inflammation of the eye caused by irritation or infection. Other beneficial herbs for the eyes include garlic and turmeric (help prevent cataracts), bilberry and black current (help improve night vision and reduce visual fatigue), ginko (improves blood circulation to the retna), and coleus (reduces the production of fluid in the eye).

Healthy Habits

One of the most important things you can do for your eyes is to utilize proper eye protection. I'm talking sunglasses, blue light filters, etc. UV damage can severely increase the risk of developing major eye issues later in life, as well as cause a loss of vision in the shorter term. Keeping your blood pressure and blood sugar under control are also great ideas to keep your eyes healthy. Both can severely effect your vision and eye health. The absolute most important tip for eye health, however, is to visit your eye doctor regularly. Many problems with your eyes start with little to no symptoms. Your eye doctor, however, will test for these and knows what to look for to get an early diagnosis.

I hope this has encouraged you (and me) to think more about your eyes. Please seek out other tips and feel free to share. Do you have any questions or comments? Post them below!

Resources:

5 Foods for Healthy Eyes: Health: http://www.health.com/health/gallery/0,,20680738,00.html#beyond-carrots-0

9 Herbs for Healthy Eyes: Mother Earth Living: http://www.motherearthliving.com/Health-and-Wellness/ask-the-herbalist-herbs-for-healthy-eyes?pageid=1#PageContent1

How to Improve Eyesight Naturally: Wellness Mama: https://wellnessmama.com/36927/improve-eyesight/

Keeping Eyes Healthy: Florida Department of Agriculture and Consumer Services: http://www.freshfromflorida.com/Divisions-Offices/Food-Nutrition-and-Wellness/Living-Healthy-in-Florida/Healthy-Learning/10-Tips-for-Living-Healthy/Keeping-Eyes-Healthy

Natural Eye Health: Mother Earth Living: http://www.motherearthliving.com/health-and-wellness/natural-remedies/natural-eye-health-zmez13mjzmel

Vitamin A and Beta-Cerotine: Eye Benefits: All About Vision: http://www.allaboutvision.com/nutrition/vitamin_a.htm

Vitamins for Vision: Cooper Vision: https://coopervision.com/eye-health-and-vision/eye-vitamins-vision

'Tis the Season

    This is a great time of year.  People are typically more generous to each other, there are many family gatherings and holiday parties, and good spirits are shared all around.  However, there are also other, not so pleasant, things shared.  Welcome to cold and flu season.  The CDC releases information about cold and flu season every year.  Usually it starts in October and can continue on into May.  The worst part of it is February with December being strong in second place.  So now is the time to pump up your immune system in preparation for the hard times. 

     Prevention is the best medicine.  But how do you prevent the cold or flu? 

1.       Proper diet is paramount to health.  Most people should avoid grains, sugars, and other starchy foods, but everyone has different needs.  Good basics include eating organic as much as possible, drinking plenty of water, and “eating the rainbow.”  Eating the rainbow is my number one rule for daily consumption.  If you eat a wide range of fruits and vegetables from each of the colors of the rainbow, you are consuming a good variety of nutrients.  This season, focusing on the yellow and orange fruits and vegetables will also help you boost your immunity because those colors are associated with higher amounts of vitamin C. 

2.       Wash up often.  Wash your hands for 20+ seconds at a time, don’t forget between your fingers and around your nails.  Hand sanitizers can also help prevent the spread of these viruses, I make one at home that works well, if you are using my recipe, add in the optional rubbing alcohol for this time of year.  Also adding in 10+ drops of peppermint essential oil can help target viruses instead of bacteria. 

3.       Regular exercise helps boost the body’s immune function.  All you need is 45 minutes of stretching and/or moderate-intensity exercise a week in order to increase your immunity.

4.       Herbs can also be a huge help in prevention.  Garlic is great to help prevent and fight viruses, it is best raw and crushed because that releases the allicin which is the main compound that fights off viruses and the allicin can be destroyed by excessive heat.  Ginseng and Eleuthero (Siberian ginseng) both can help to boost immune function to prevent viral infections.  Astragalus has also been used in Chinese medicine to prevent viral infections.  Astragalus can be combined with garlic for a great broth, especially if you are making a bone broth which has many health benefits all its own. 

5.       Bone broth helps to boost immunity in addition to its other amazing benefits.  This is why chicken soup is so effective against colds and flu, it’s all in the bone broth. 

     When prevention is not enough we have to look at treatments.

1.       Avoid dairy.  Dairy increases mucus production which can slow healing.  And let’s face it, we’re already producing excess mucus while we’re sick, we really don’t want to produce any more. 

2.       Consume lots of hot liquids.  Warm teas, warm lemon water, soups, these are all beneficial while we are sick.  Our bodies really don’t need to be focusing on digestion much either, so drinking the warm liquids and eating mostly soup will help build up the body’s strength while not burdening it with lots of digestive issues.  Not to mention, bone broth is great at boosting immune function and herbal teas can have benefits all their own. 

3.       Herbs are wonderful remedies as well.  Adding fresh herbs to teas or soups can help speed up the healing process greatly.  Ginger helps with nausea, vomiting, high fever, and headaches.  Ginger goes well in teas and soups alike.  Nettle is a great multivitamin and can also help ease symptoms in upper respiratory infections.  I add it to most foods and it’s great in a tea with red raspberry leaves and peppermint.  Elderberry is so good in treating the flu that you can now find elderberry medicine in your neighborhood drug store.  However it’s easy to make your own, Wellness Mamma has a great elderberry syrup recipe here and elderberry syrup is delicious so you should not have a problem getting your child to take some.  Yarrow is great whenever a fever is involved, and it’s especially good for children.  Unfortunately it is a bit bitter, so adding in peppermint and honey are a good idea, they are both also really good for colds and flu so they can add their own benefits as well.  All the herbs previously listed for prevention are also good to continue while you are ill.

4.       Increasing vitamins C and D intake can also be a great benefit.  These two vitamins help strengthen our immunity and fight off colds and flu. 

5.       Don’t hinder your body’s natural defenses.  We are coughing because our bodies are trying to expel virus-laden mucus from our respiratory track.  Keep coughing and try not to suppress it with over-the-counter medications.  Instead try thinning the mucus out with steam (essential oils can be beneficial here, eucalyptus and peppermint are two good ones) and drinking plenty of fluids.  It may be annoying and, in some cases painful, but as long as your cough is productive (you’re coughing up mucus) it’s beneficial to keep it up.  Same thing goes for your runny nose.  I like to make sure that I don’t sniffle back the mucus in my sinuses.  It can prolong sickness and possibly cause a sinus infection later on.  I just invest in the good tissues (I prefer to use the ones infused with vicks) and blow my nose often. 

6.       Hydration and rest can be the best medicine!  We need several additional hours of rest a day when we are sick, but we also need more liquids to help support immune function. 

     I hope you find this helpful and useful this season.  Enjoy your gatherings, your family, and your friends and stay healthy!

Resources:

Breaking Muscle- Flu-Buster Bone Broth for a stronger immune system: https://breakingmuscle.com/fuel/flu-buster-bone-broth-for-a-stronger-immune-system

Center for Disease Control- Cold and Flu Season: http://www.cdc.gov/flu/about/season/flu-season.htm

Dr. Axe- Healing Power of Bone Broth: https://draxe.com/the-healing-power-of-bone-broth-for-digestion-arthritis-and-cellulite/

Life Hacker- What it means to “eat the rainbow”: http://lifehacker.com/what-it-means-to-eat-the-rainbow-1594799068

Mother Earth News- 19 Ways to prevent and treat cold and flu: http://www.motherearthnews.com/natural-health/herbal-remedies/colds-and-flu-zm0z12djzhir?pageid=1#PageContent1

Mother Earth News- Natural, effective remedies for cold and flu: http://www.motherearthnews.com/natural-health/natural-effective-remedies-for-colds-and-flu-zmaz07djzgoe

Wellness Mamma- 25 Natural remedies to help beat cold & flu: http://wellnessmama.com/1499/natural-remedies-for-illness/