Make the most of summer!
With summers end quickly approaching, we need to make the most of the time we have left. Help make your summer last with these chiropractor-approved tips!
TIP #1: Know your sunscreen
There are two main types of UV rays that can cause damage to your skin:
- UVA rays account for 95% of UV radiation. They are larger wavelengths that penetrate deeper into the skin. These rays have been associated with aging of the skin, wrinkling, skin cancers, and more. UVA rays come through windows and clouds, meaning we need to be mindful to wear sunscreen even indoors and on cloudy days.
- UVB rays are smaller wavelengths and are the chief cause of reddening and sunburns. The concentration of UVB is highest between 10AM-4PM, depending on the season/time of the year
Choose the right sunscreen:
With these two kinds of UV rays in mind, choosing a sunscreen that protects from both is important.
“Broad Spectrum Protection”. These sunscreens protect against both UVAs and UVBs. All sunscreens protect against UVB rays, but only those that are labelled “Broad Spectrum Protection” protect against UVA rays.
- Sun Protection Factor (SPF) 30 or higher. The higher the SPF, the more protection you get, but be careful. No sunscreen provides 100% protection against UV rays. Be wary of SPF 15 and lower.
- Waterproof vs. Water-resistant. No sunscreen is waterproof. A water-resistant sunscreen will provide 40-80 minutes of protection while sweating, swimming or showering. For best results, re-apply every two hours.
- Mineral vs. chemical. Mineral sunscreens use natural zinc and titanium dioxide particles to create a barrier on the skin. Zinc is a great filter for UVA. Mineral sunscreens are stable in the sunlight, meaning that they do not degrade, however they will still wipe off over time. Mineral sunscreens can leave a white cast on the skin. These filters are good for sensitive skin and around the eyes. Chemical sunscreens are usually less stable, meaning that they degrade once in the sun and over time. They do not leave a white cast but can sting.
TIP #2: Be mindful of new activities or new terrains
Being aware of changes to running terrains, temperatures, and footwear is important to prevent possible injury. Some considerations to look for are the different levels of energy needed when the terrain changes, such as uphill and downhill running, windy conditions, temperature and more.
Invest in finding the right shoe before beginning large doses of running. Shoe selection should not be solely based on colour preference. People’s feet and anatomy vary which can make picking the right shoe for you a difficult process, but a qualified shoe advisor can help you select the best shoe for your running needs!
TIP #3: Maximize activity to minimize injury
While the weather is a large determinant of many people’s level of physical activity, why not maximize your weekly physical activity by making some alterations to your daily routine?
There are some physical activity guidelines for various age groups. These consist of 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week, along with some strength training two or more days per week for ages between 18-65 years old.
Some easy changes to get more exercise include biking/walking to work, nature walks, sports, and many more. While the summer encourages us to be more involved in physical activity, it is important to note that physical activity is recommended year-round!
Ref: Canadian Chiropractic Society