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 

Common Nutrient Deficiencies

     Many of us are aware that the modern diet we commonly have here in America is a bit off. Either because of the amount of pesticides we use for our crops, or because of the sheer dependance we seem to have on overly processed foods. However, many of us also don't follow these thoughts to the deficiencies that this diet causes. So I decided to share with you a few common nutrient deficiencies we are seeing here in modern America.

1-Iron  

     Iron is essential to good health. It's one of the main components in red blood cells, and is what binds with hemoglobin in order to transport oxygen to cells. It also helps to regulate cell growth and differentiation.  Women of childbearing age are particularly prone to iron deficiencies, or anemia, because of their menstrual cycle. However preschool aged children, vegetarians and vegans, as well as pregnant women are also susceptible. Iron deficiency can lead to anemia, fatigue, tiredness, weakness, weakened immune function, and impaired brain function.

Food Sources:

     There are two types of iron. Heme iron is the most easily absorbed and utilized form of iron. It's found only in animal foods, but is highest in red meat, dark-meat poultry, organ meats (such as liver), mussels, oysters, clams, and sardines. Non-heme iron is found in both animal and plant foods. It may be more common, but it's much harder for our bodies to absorb and use. This form of iron is most readily found in beans (legumes), seeds, greens, and dried fruit. To help the body be able to use non-heme iron more readily, combine these foods with foods high in vitamin C (strawberries, bell peppers, citrus fruit, etc) or other acids (vinegars, tomatoes, etc).
 

Other Ways to Increase Intake:

     Try using cast iron pots and pans in your cooking. This will naturally add iron to your food. Also, Stinging Nettle (Urtica doica), Yellow Dock (Rumex crispus), and Dandelion (Taraxacum officinale) are a few herbs that have a great iron content. Try brewing a nourishing infusion with these herbs.

2-Iodine

     Iodine is essential for proper thyroid function. This may seem like a trivial thing, but the thyroid controls quite a bit in the human body. Thyroid hormones control body growth, brain development, bone maintenance, metabolism, and helps regulate quite a few reproductive processes. Low iodine may even be related to fibromyalgia, dry skin, reduced alertness, and certain cancers.

Food Sources:

     Iodine is found in every food source, however it's typically found in very small quantities. However, good sources of iodine can be seafood, raw dairy and eggs, and seaweed. Several countries have added iodine to table salt as a way to fight iodine deficiency. 

Other Ways to Increase Intake:

     Since iodine is found in the soil, if the soil is low in iodine the crops grown in that soil will be low as well.  It's hard to determine what may be a good vegetable source for this nutrient because of this. However seaweeds and algae such as Spirulina, Bladderwrack (Fucus vesiculosus), and Kelp (Saccharina latissima) can go a long way to supplement your iodine intake.

3-Vitamin D  

     Vitamin D is a fat soluble vitamin that is produced out of cholesterol in the skin when exposed to sunlight. Vitamin D is essential for bone strength, immune function, brain health, and healthy moods. Since this vitamin is synthesized in our own bodies, you'd think we wouldn't have problems with deficiencies, however this deficiency is one of the highest in the world. There are quite a few factors in this. Scientists and doctors say that we only need 20 minutes of sun exposure for our bodies to make all the vitamin D we need, but even if we stay out in the sun, we don't get that sun exposure. We use sunblock which actually keeps us from absorbing the correct UV light that we need for the synthesis of vitamin D. Our sun exposure needs to be unprotected to get the right amount of UV. Also, our bodies need calcium and magnesium in order to properly use vitamin D, since these two nutrients are also common deficiencies, this makes it really hard for our bodies to use vitamin D correctly, and puts us at risk of calcium and magnesium deficiencies on top of that.

Food Sources:

     While we do make this vitamin in our own bodies, there are some food sources. One of the best sources of vitamin D is mushrooms. These little fungi also synthesize vitamin D by using sunlight. This makes the vitamin D found in mushrooms more readily available for our own bodies to use. We can also find vitamin D in dairy, eggs, and fatty fish (salmon, mackerel, sardines, etc).

Other Ways to Increase Intake:

     It's very difficult to get sufficient amounts of vitamin D through diet alone. Try going outside, in direct sunlight, without sunscreen, for 10 minutes a day. You can also increase the amount of vitamin D found in your mushrooms by exposing them to direct sunlight for up to 30 minutes before you cook them.

4-Calcium

     Calcium is super important for bone growth, development, and health. But not only that, calcium is used all over the body, as a signaling molecule, allowing our heart, muscles, and nerves to function correctly. It also helps regulate the acid in our digestive tract. Excess calcium is stored in the bones, and when our diets are low in calcium, our bodies remove the calcium stored in our bones. This is why the number one symptom of calcium deficiency is osteoporosis. Other symptoms include severe muscle cramps, and abnormal heart rhythm.

Food Sources:

     Dairy is one of the best known sources of calcium in the diet. However, dark leafy greens, boned fish, wheatgrass, the pith of citrus fruits, and carob are also good sources of calcium.

Other Ways to Increase Intake:

     Horestail (Equisetum arvensis), Oatstraw (Avena sativa), and Nettle (Urtica doica) are good herbal sources of calcium. However, calcium is fairly hard to extract, so using these herbs to make a nourishing infusion may be the best way to use them for calcium supplementation.

5-Folate or Folic Acid 

     Folate is a major nutrient. It aids the formation of red blood cells, the replication of DNA, and the breakdown of both protein and amino acids. However the most critical role this nutrient takes is in the early stages of pregnancy. Folate is essential in the early formation of the embryo, even before most women know that they are pregnant. This is why women who are trying to conceive should be taking folate supplements. Several studies have shown that women with folate deficiencies are much more likely to give birth to children with brain defects.

Food Sources:

     One of the most commonly known sources for folate in the diet are dried beans (pinto, kidney, soy, lentil, etc). You can also find decent amounts of folate in green leafy vegetables and nutritional yeast.

Other Ways to Increase Intake:

     Herbs can also be a great source of folate. Nettle (Urtica doica), Red Clover (Trifolium pratense), and Oatstraw (Avena sativa) are three herbs high in this nutrient. Try consuming a nourishing infusion made with these herbs to help boost your daily intake.

     I hope this brings awareness to you and your family.  If you have any questions or comments please leave them below.

Resources:

7 Common Nutrient Deficiencies; Know the Signs: Every Day Health: https://www.everydayhealth.com/hs/guide-to-essential-nutrients/common-nutrient-deficiencies/

7 Nutrient Deficiencies That Are Incredibly Common: Healthline: https://www.healthline.com/nutrition/7-common-nutrient-deficiencies#section7

7 Common Vitamin Deficiencies: Better Nutrition: https://www.betternutrition.com/features-dept/vitamin-deficiencies

10 Most Common Nutritional Deficiencies: Vitamins and Health Facts: https://www.vitamins-and-health-facts.com/common-nutritional-deficiencies.html

11 Most Common Nutrient Deficiencies: Dr. Mercola: https://articles.mercola.com/sites/articles/archive/2015/10/19/most-common-nutrient-deficiencies.aspx

Vitamin D Deficiency

     We are in the middle of an epidemic here in America. One that has gone mostly unnoticed, and is just starting to really gain the respect of many health care practitioners. Vitamin D deficiency has become a major problem, is linked to other major problems, and until recently has not been seriously considered a problem at all. Now epidemic is a scary word, and one that we see thrown around quite a bit these days. However, I don't use it lightly. Over 90% of adults in America are Vitamin D deficient, and that deficiency is linked to quite a few other health conditions that have become prominent in recent years. Conditions such as osteoporosis, heart disease, high blood pressure, diabetes, autoimmune disease, depression, insomnia, arthritis, asthma, fibromyalgia, autisim, and even more.

     So why is this particular vitamin so important? Vitamin D helps your body absorb and use calcium, it plays an important role in proper neurological and muscle function, helps balance blood sugar, combats heart disease, and it helps to keep your immune system healthy. Now there are two kinds of Vitamin D, the one we synthesize, in our own bodies, when exposed to the sun is D3. There is another kind of Vitamin D that you can get from consuming plants and other animals (D2), however it's not as bioavailable to us as D3.

     10 minutes a day, in the sun, is all you need in order to allow your body to create enough Vitamin D, according to the experts that is. Living in Florida, the “Sunshine State,” you'd think that we'd get enough sunlight to do just that. Well, we get the sunlight, but there are other problems that prevent us from getting the correct amount of Vitamin D that we need for optimal health.

     Most people will pinpoint the increased time we spend inside, as a society, as the main reason for the rise in Vitamin D deficiencies. It's true that the inventions of air conditioning, the internet, video games, and personal computers, as well as an increase in desk jobs, do contribute to our lack of venturing outside. However, our lack of outdoor activities are only part of the problem. Quite a few of the problems actually stem from poor dietary choices, even when those choices are made for all the right reasons.

     Most of us feel pressure to be skinnier than we are. Fad diets have been on the rise for decades, and not all of them are healthy choices. Most of them leave out many of the good nutrients along with the bad, or substitute nutritionally deficient food choices for already poor food choices. Combine this with the concern about cholesterol levels and obesity, and you get a crazy amount of low-fat or no-fat diets. But fat and cholesterol serve quite a few important jobs in our bodies. Cholesterol helps to keep our brains healthy, helps to keep our skin plump and supple, and without fat or cholesterol we cannot synthesize and absorb Vitamin D. Vitamin D is fat soluble, which means that it is dissolved (and stored) in fats and oils. Our bodies need fat in order to use and store Vitamin D. However, polyunsaturated fats (the not so good for you fats) also block absorption and use of Vitamin D. Most processed foods, and foods not cooked in your home, are full of polyunsaturated fats. Choosing your food with care, and thinking about what fats are needed, and which fats are not, is a great way to increase your Vitamin D. For a list of foods that are high in good fats, check out a previous post of mine here.

     That isn't to say that fat is better, and that we should stop watching what we eat. Obesity can be a major concern when looking at Vitamin D levels. Because Vitamin D is stored in fatty tissues, obese people need more Vitamin D in order to be able to use their Vitamin D. Our bodies put this amazing Vitamin in storage before using it. Obese people simply have more storage to fill up than an average sized person. This means that obese people have to consume/synthesize more Vitamin D in order to stay healthy.

     Another reason for the recent increase in Vitamin D deficiency is simply fear. We, as a society, have become absolutely scared of cancer. One of the links that has been made between cancer and our skin is the sun. Now being careful in the sun is really important because the more you burn the higher your risk of skin cancer gets. However, wearing sunscreen of SPF 8 or more reduces your body's ability to synthesize Vitamin D by 90% or more. Once you reach SPF 30 or more, you reduce your synthesization by 99%. The, previously mentioned, 10 minutes a day recommended by experts, should be without sunscreen for maximum effect. Also, if you increase your intake of good fats (omega-3 fatty acids) you can reduce your risk of burning, as they help to protect your skin from the inside out. Amazingly enough, these are the same fats needed for synthesization and storage of Vitamin D in your body. Also, you are much more likely to develop skin cancer when you are deficient in Vitamin D.

     The last reason for Vitamin D deficiency that I want to touch on is pharmaceutical usage. Quite a few, commonly prescribed, drugs actually block or consume Vitamin D in your body. If you suspect that you may be at risk of being Vitamin D deficient, talk to your doctor to determine if your prescription may be contributing to the problem.

     Oddly enough, we are one of only two beings on this planet that actually synthesize Vitamin D in our bodies. The other one is rather fascinating, mushrooms. Just about any kind of mushroom synthesizes Vitamin D in the same way as us, and it's the same Vitamin D that we synthesize, D3. Mushrooms also synthesize this after they've been harvested, so laying mushrooms in the sun before cooking them increases the amount of D3 they contain. It's a great way to increase your intake and reduce your chances of becoming deficient.

     You can also get more Vitamin D from healthy fish, eggs, dairy, fatty meats, liver, cheese, and a few vegetables. However these, and most supplements, are Vitamin D2 and therefore not as bioavailable to us as Vitamin D3 is. If you plan on supplementing, try to find one that lists D3. Another good source of Vitamin D is cod liver oil. It may not taste the best, but it's super good for you in so many ways, probably because it's pretty high in Vitamin D.

     I hope I have helped you understand the nature of Vitamin D deficiency, and provided a good start to help you overcoming or preventing it. If you have any questions or comments please leave them below.

Resources:

5 Illnesses Linked to Vitamin D Deficiency: Everyday Health: https://www.everydayhealth.com/news/illnesses-linked-vitamin-d-deficiency/

8 Signs and Symptoms of Vitamin D Deficiency: Healthline: https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms

Are You Getting Enough Vitamin D?: Wellness Mama: https://wellnessmama.com/699/vitamin-d/

Many Reasons Why Vitamin D Deficiency Has Become Epidemic: Vitamin D Wiki: https://vitamindwiki.com/Many+reasons+why+vitamin+D+deficiency+has+become+epidemic

Monday Health & Wellness; Vitamin D: Modern Alternative Health: http://modernalternativehealth.com/2011/04/04/monday-health-wellness-vitamin-d/

Vitamin D Deficiency: MedicineNet.com: https://www.medicinenet.com/vitamin_d_deficiency/article.htm

Vitamin D Deficiency: Medline Plus: https://medlineplus.gov/vitaminddeficiency.html

Vitamin D Deficiency: WebMD: https://www.webmd.com/diet/guide/vitamin-d-deficiency#1

Vitamin D Deficiency Symptoms & Sources to Reverse It!: Dr. Axe: https://draxe.com/vitamin-d-deficiency-symptoms/

'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/