Ways to Optimize, Nutrition for the Optimal You!
  • Ways to Optimize
    • Nutritionist
    • Nutritional Approach
    • Referral Benefits
    • Forms >
      • Intake Form
      • Client Agreement and Release
    • Contact
    • Privacy Policy
  • Services
    • Nutrition Services Pricing
    • Blood Test for Nutrient Status
    • Food Relationship Reset
    • Detox Programs
    • Speaking
    • Other Services >
      • Fitness
  • Resources
    • Nutrition eBooks
    • Supplements
    • Essential Oils
    • Self-Care Tools
    • Food >
      • Meat
  • Blog
  • Successes

Amanda's Musings

Things we want you to know and other cool stuff!

Protect Your Skin from Sun Damage from the Inside Out

7/29/2017

0 Comments

 
Typically we think about protecting ourselves from sun damage by covering up or using a sunscreen. If you didn’t read my article last time about Sun Exposure and Vitamin D be sure to check it out to understand why you might occasionally want to actually get out there and soak up a few rays. So how can you reduce your risk of sun damage by over doing it? Well, did you know that your diet can have a significant impact on the skin’s ability to protect itself?
Here are 3 diet tips that will help activate your skin’s natural defenses against sun damage:
Eat foods Rich in Lycopene
Lycopene, a carotenoid found in tomatoes, has been shown to provide protection against acute and potentially long-term sun damage. The lycopene is more bioavailable in cooked tomatoes like sauces than it is in raw tomatoes.
Take Astaxanthin
Astaxanthin, another carotenoid, is found in algae and animals that eat it, like shrimp and salmon. However, it is more easily obtained from a supplement. Astaxanthin is showing promise as an internal sunscreen, by protecting from UVA sun damage. It scavenges free radicals created by skin exposed to ultraviolet rays and seems to alleviate the pain and inflammation associate with sunburn. Here’s a great Astaxanthin Supplement to give you a boost.
Eat Omega 3 Fatty Acids
Research is showing that the anti-inflammatory properties of these fats found in fatty fish, walnuts, and flax can help protect the skin from UV damage. Typically, American’s ingest more omega 6 fats than omega 3s, leaving us out of balance. Buying 100% grass fed and pastured animal and dairy products also helps tip the balance in the right direction. You can also supplement with Omega 3 fish oils. Here’s a high quality Fish Oil Supplement that I like.
 
Have fun out there and get your sun safely!

0 Comments

Sun Exposure and Vitamin D - Where to Strike the Balance

7/7/2017

0 Comments

 
Before we get into this nutrition issue that is definitely on my mind a lot during these summer months, I’d like to welcome to my new Amanda’s Musings Blog! I hope you like the new look and find it easier to read and navigate. We’ve moved all of our previous articles over so you can search for what you need and refer back. If you are receiving my blog posts directly to your email address, I apologize for any glitches over the last couple of days while transitioned and thank you for your patience with us. Hopefully it should go smoothly going forward.
 
So let’s get started with this topic! For many years we received the simple message that sun exposure is bad and causes cancer. We covered ourselves in sunscreen and thought little more of it. More recently, though, we are hearing about widespread vitamin D deficiencies and the benefits of getting regular sun exposure.
So how do we get it right to optimize our health?
 
To figure this out, first we are going to need to understand a little about the sun’s rays:
 
UV Radiation
UV radiation is part of the electromagnetic light spectrum that comes from the sun’s rays. The wavelengths differ in length, and are classified as UVA, UVB, and UVC.
 
UVC rays are the shortest, and mostly absorbed by the ozone layer before reaching earth.
 
Both UVA and UVB penetrate the atmosphere.
 
UVA are the longest waves of radiation and account for almost 95% of the UV radiation that reaches earth. They penetrate the deepest into the skin, including during the winter months and through glass panes, damaging collagen and DNA. They can cause wrinkling, loss of elasticity and pigmentation. Also, contrary to previous beliefs, we now know that UVA does also contribute to skin cancers.
UVA is the dominant tanning ray, and the one primarily used in tanning booths though in much higher doses than the sun. There are really no benefits to UVA exposure. It is best to avoid it as much as possible.
 
UVB rays are the rays we fear the most, as they cause sunburns and damage to the more superficial epidermal layers of the skin. They are linked to skin cancer. Because the earth’s atmosphere filters out much of the UVB rays, the intensity of UVB is highest in the middle of the day and during summer, but has the potential to burn all year round. UVB rays are also stronger the closer you are to the equator, at high altitudes and near reflective surfaces such as ice and snow. In contrast to UVA radiation, UVB does not significantly penetrate glass.
 
You might think that it would be best to completely avoid UVB rays too. Here’s the tricky part,
UVB rays are the only rays that help our body make vitamin D!
 
What does Vitamin D do for us?
Vitamin D is so important for our health because of its connection with a wide range of health issues:
  • Reduces cancer risk.
  • Helps us maintain healthy bones and teeth.
  • Supports our immune system to fight infections, including colds and the flu.
  • Supports cardiovascular health. Reducing incidence of hypertension, atherosclerotic heart disease, heart attack, and stroke.
  • Helps with prevention of autoimmune diseases like multiple sclerosis or inflammatory bowel disease.
  • Supports against vitamin D deficiency osteomalacia, which results in tiredness and achiness and can be misdiagnosed as fibromyalgia or chronic fatigue.
 
Working out how much sunshine is right for you.
 
Things to consider:
  • You CANNOT make any vitamin D when you're exposed to sunlight through glass.
  • UVA radiation is harsher in the morning, and late afternoon so, against our instincts, AVOID early morning and afternoon sun.
  • You cannot make vitamin D until about 10am through until 3:00pm.
  • ALWAYS keep your face protected because your face has a lot more sun exposure than any other part of your body and the skin of the face is more delicate.
  • When you are trying to get sun exposure, uncover your arms and legs or more if that is available to you. The more skin that is exposed, the more vitamin D you can make.
  • Fair skins need less sun than darker skins to make vitamin D.
 
To estimate how much sun you need:
  • Estimate the time it would take you to burn in the middle of the day sun without sunscreen.
  • In July and August go out in the sun for 25% of that estimated time 2 or 3 times a week.
  • In March to June and Sept to October go out in the sun for 50% of that estimated time 2 or 3 times a week.
  • Don’t try to get sun exposure November to February.
  • If you stay out in the sun longer than you need to build up your vitamin D then cover up and wear a broad spectrum sunscreen for UVA and UVB protection.
Working on this article, I found an app for your phone that you might like to try out. It comes up with a more precise answer for you. It’s called DMinder. It looks at the current UV index at your location, and combines it with info about your skin type to help you figure out whether your sun exposure is giving you enough vitamin D. Try it and let me know what you think of it.
 
Other ways to get vitamin D
If you can’t get enough sun to make the vitamin D you need, or if you know you are already deficient, you can ingest vitamin D by emphasizing fatty fish, pastured milk and eggs and mushrooms.
A vitamin D3 supplement can be beneficial, particularly to correct a deficiency. Ideally it should contain some of the cofactors for absorption. Here’s my favorite because it is so absorbable and bioavailable: nutraMetrix Isotonix Vitamin D3 with K2.
 
Look out for my blog next time where I’ll give nutrition tips to help you protect your body from sun damage from the inside!
As always, I’d love to hear your comments and please reach out if you need any help.
 
 
 
0 Comments

    Enter your email address to receive blog posts directly to your email:

    Categories

    All
    Abuse
    Acupuncture
    Adaptogens
    Adiponectin
    Adrenal
    Alcohol
    Algae
    Allergies
    Alpha Lipoic Acid
    Anxiety
    Apple Cider Vinegar
    Armoring
    Astaxanthin
    Autoimmune
    Bacon
    Balance
    Beauty
    Behavior Modification
    Blood Sugar
    Blood Sugar Control
    Blood Testing
    Body
    Body Image
    Brain Chemistry
    Brain Health
    Brain Injury
    Breast Tenderness
    Bromelain
    Burnout
    Butter
    B Vitamins
    Calcium D Glucarate
    Calorie Restriction
    Cancer
    Candida
    Carnitine
    Chemicals
    Cholesterol
    Chromium
    Cleanse
    Coconut Oil
    Cognitive Ability
    Cognitive Decline
    Cooking
    Cortisol
    Cross Reactivity
    Cruciferous Vegetables
    Deficiency Symptoms
    Dementia
    Depression
    Detox
    Diabetes
    Diet Analysis
    Dieting
    DIM
    Eczema
    Endocrine
    Epigenetics
    Essential Amino Acids
    Essential Oils
    Estrogen
    Estrogen Dominance
    Exercise
    Farmed Fish
    Fat
    Feng Shui
    Fermented
    Fertility
    Fiber
    Fish
    Fish Oil
    Flavor
    Flaxseed
    Food Intolerances
    Food Sensitivities
    Functional Nutrition
    GABA
    Genes
    Gene SNP
    Ghrelin
    Glucagon
    Glutamine
    Gluten
    Gluten-free
    Glycation
    Goals
    Grass Fed
    Grass Finished
    Growth Hormone
    Gut Flora
    Gut Health
    Gut Microbiome
    Habit Change
    HDL
    Heart Disease
    Heart Health
    Heavy Periods
    Holistic Nutrition
    Honey
    Hormones
    H Pylori
    Immune
    Inflammation
    Insecticides
    Insulin
    Insulin Resistance
    Kefir
    Keto
    Ketogenic Diet
    Ketones
    Ketosis
    Kombucha
    LDL
    Leaky Gut
    Leptin
    Life Purpose
    Lifestyle
    Lipoprotein Blood Testing
    Liver
    Local
    Low Cortisol
    Lycopene
    Lymphatic Drainage
    Macronutrients
    Magnesium
    Magnesium L-threonate
    Magtein
    Mal Absorption
    Mal-absorption
    Meat
    Melatonin
    Memory
    Mercury
    Metabolic Syndrome
    Micronutrient Blood Testing
    Micronutrient Deficiency
    Micronutrients
    Mind
    Minerals
    Mono-unsaturated Fat
    Mood
    Nettle Leaf
    Neurotransmitters
    Nutrition
    Nutrition Education
    Obesity
    Olive Oil
    Omega 3 Fatty Acids
    Omega 6 Fatty Acids
    Oral Health
    Organic
    Overwhelm
    Personal Growth
    Personalized Nutrition
    Pesticides
    Pharmaceuticals
    Phytoestrogens
    Phytonutrients
    PMS
    Poisonous
    Probiotics
    Protein
    Psoriasis
    Quercetin
    Raw
    Real World Solutions
    Recipe
    REM Sleep
    Reproductive Damage
    Resolutions
    Salt
    Saturated Fat
    Scientific Hand Analysis
    Seafood
    Seasonal Allergies
    Self-care
    Self-improvement
    Serotonin
    Sex Hormones
    Sleep
    Soluble Fiber
    Spice
    Spirit
    Stevia
    Stomach Acid
    Stress
    Sugar
    Sugar Cravings
    Summer
    Sun Damage
    Sun Exposure
    Supplementation
    Supplements
    Support
    Symptoms
    The Liver
    Thyroid
    Toxicity
    Toxins
    Trans Fats
    Transformation
    UV Radiation
    UV Rays
    Vitamin A
    Vitamin D
    Vitamins
    Weight Loss
    Xenoestrogens
    Yogurt
    Yoyo Dieting
    Zinc

    Archives

    October 2019
    September 2019
    May 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    November 2016
    September 2016
    April 2016
    February 2016
    December 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    October 2014
    September 2014
    August 2014

    RSS Feed

New from Amanda's Musings Blog

How do I know if I have poor blood sugar control?
Is sugar running the show in your food relationship?
when intermittent fasting is not for you

Connect with us:

720 296 9185
WaysToOptimize@gmail.com
Send us a FaceBook Message


Nutrition Services
Ways To Optimize  •  Copyright 2013-2020  •  All Rights Reserved
  • Ways to Optimize
    • Nutritionist
    • Nutritional Approach
    • Referral Benefits
    • Forms >
      • Intake Form
      • Client Agreement and Release
    • Contact
    • Privacy Policy
  • Services
    • Nutrition Services Pricing
    • Blood Test for Nutrient Status
    • Food Relationship Reset
    • Detox Programs
    • Speaking
    • Other Services >
      • Fitness
  • Resources
    • Nutrition eBooks
    • Supplements
    • Essential Oils
    • Self-Care Tools
    • Food >
      • Meat
  • Blog
  • Successes