8 Sun-Protective Foods

You may be surprised to learn that many common foods offer some protection to your skin from the potentially damaging rays of the sun, from the inside out. This SPF or sun protective factor aspect of foods has to do with the presence of certain antioxidant compounds. Plants produce antioxidants within their own tissues to protect their own cells from premature destruction, due to exposure to heat, light, air, moisture and time.

When we consume many of these plant-derived antioxidants, these natural agents provide protection to the cells of our bodies, including skin cells. By eating certain foods, especially those that are brightly colored, you can actually help to reduce damage to your skin caused by exposure to UVA and UVB rays from sunlight. Let’s consider some of the better sun protective foods.

Colored peppers

The red, yellow and orange peppers that look so beautiful and taste so sweet are colored by natural pigments called carotenoids. These antioxidants convert to vitamin A in the body, and help to protect skin cells by inhibiting the destruction of the thin lipid (fat) layer that surrounds skin cells.

Yellow summer squash

Cube it and put it on kebabs or brochettes, or just eat it in salads. Yellow summer squash derives its bright color from the protective carotenoids. Eat it because it tastes good- and provides solar defense.

Ripe red tomatoes

The natural antioxidant pigment lycopene gives the characteristic red color to ripe red tomatoes. This antioxidant is well known for providing protection to the prostate gland, helping to mitigate cases of BPH, benign prostatic hyperplasia, also known as enlargement of the prostate. But like other antioxidant compounds in foods, lycopene also protects skin cells from exposure to the sun.

Watermelon

Say ditto for watermelon, regarding lycopene. Watermelons get their red color from this pigment as well. When summer rolls around and the sun gets hotter and brighter, eat your share of watermelon to cool your skin cells.

Green tea

What doesn’t green tea do for health? It enhances cardiovascular function, demonstrates anti-cancer activity, supports the immune system, detoxifies the body, aids weight control, and also protects skin cells from exposure to UVA and UVB rays. The secret ingredients? Antioxidant compounds called polyphenol catechins provide super-powerful defense. You can’t go wrong drinking green tea every day.

Cocoa

Perhaps the healthiest substance you can put in your mouth after water, cocoa is the ultimate super-food, containing 712 compounds, many of which are potently antioxidant and skin-protective. The flavanols in cocoa provide profound protection for the heart, helping to greatly lower the risk of heart attack, stroke and high blodd pressure. But the same compounds help to armor your skin cells. The news about cocoa seems to get better every day. Eat the real dark chocolate, consume whole, organic cocoa, and enjoy.

Blue berries

What do blueberries, black currants, acai, cranberries, blackberries and elderberries all have in common? They are all rich in the potent purple pigments known as anthocyanins. These may be nature’s mightiest of all protective compounds, helping to reduce the risk of many chronic and degenerative diseases, and providing excellent SPF protection. Eat your berries because they are delicious, and enjoy the protection as part of the overall experience.

Turmeric root

This yellow root contains a profoundly beneficial compound called curcumin that possesses superior anti-inflammatory activity, aids the immune system, enhances the brain, and protects your skin. Curcumin from turmeric is a very popular anti-inflammatory remedy. You can sprinkle turmeric on food, cook with it, or use curcumin supplements.

Just because certain foods provide protection from the harmful rays of the sun does not mean that you can eat some veggies and then go lie out in the sun all day. But it does mean that if you are exposed to the sun, you will have the protective activity of nature’s antioxidants working in your body to protect your skin from the inside out. Tan responsibly. Use sunscreen before going out in the sun, and enjoy a safe and happy summer season.

Chris Kilham is a medicine hunter who researches natural remedies all over the world, from the Amazon to Siberia. He teaches ethnobotany at the University of Massachusetts Amherst, where he is Explorer In Residence. Chris advises herbal, cosmetic and pharmaceutical companies and is a regular guest on radio and TV programs worldwide. His field research is largely sponsored by Naturex of Avignon, France.

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What Can Protect Me From UV Rays Other Than Sunscreen?

You can be in the sun without sunscreen for up to 20 minutes a day.  This is extremely variable depending on your genetics. The darker and thicker your skin, the longer the sun exposure needed to start sun radiation damage. For freckling individuals, sun exposure may cause damage very quickly, even in less than 5 minutes. This is why it is very important to protect your skin with sunblock when you are outside.  But what if you don’t want to use sunscreen… What other protection can I use?

Wear Sunglasses

Sunglasses protect the sensitive skin around the eyes and also helps to prevent cataracts. The best sunglasses block 99 to 100% of UVA and UVB rays. Wrap-around sunglasses and styles that fit close to the eye are especially good because they prevent the sun’s rays from coming in through the sides.

Wear a Hat

A tightly woven hat with a 4-inch brim all the way around, helps shade your face, ears, and the back of your neck. Baseball caps leave your ears and neck exposed.

Wear Appropriate Clothing

This means long-sleeve shirts, and long pants. The colour of the fabric can also make a difference; as a general rule, lighter coloured fabrics let more UV rays through than darker coloured fabrics. Also the tighter the weave, and the thicker the fabric, and the better the clothing is at blocking  UV rays.

Fabric Matters in Regular Clothing

Nylon – highly effective protection, Watch out for “stretchy” fabric – clothing that the weave expands when the material stretches, will let in more UV rays, so the correct fit is very important in elastic clothing.

Wool – moderately effective

Silk – moderately effective

Cotton, rayon, and hemp – least effective (unless chemically treated)

Denim (heavy weight) – superior protection

Lightweight cotton jersey knit, typical of T-shirt fabrics: SPF 4 (white) / 18 (dyed blue).
Heavy cotton twill – 8 oz. denim: SPF 12 (white) / 100 (dyed blue). Blue jeans eliminate 100% UV rays

Buy dark coloured clothing with tight-knit weaves or clothing with UPF.

UPF Clothing

The UPF rating is to clothing what the SPF rating is to sunscreen. The UPF rating is applied to textiles that protect your skin from the sun.  SPF measures only how much UVB is blocked, but not UVA (unless it is labeled “broad spectrum”). UPF clothing blocks both types of damaging rays.

UPF clothing either blocks or absorbs UV radiation to protect your skin.  The UPF rating is based on a fabric’s content, weight, color, and construction.

UPF rating for clothing:

15 to 24 – Good
25 to 39 – Very Good
40 to 50 – Excellent
It’s best to choose clothing with a UPF rating of 30 or higher; UPF 50 blocks 98 percent of UV rays.

Whether you buy UPF clothing, or wear what you have in your closet, make sure that you are protected from the suns damaging rays.

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Try Drug-Free Options First for Low Back Pain, New Guidelines Say

MONDAY, Feb. 13, 2017 (HealthDay News)

— People with low back pain should try drug-free remedies — from simple heat wraps to physical therapy — before resorting to medication, according to new treatment guidelines.

Low back pain is among the most common reasons that Americans visit the doctor, according to the American College of Physicians (ACP), which released the new guidelines on Monday.

The recommendations put more emphasis on nondrug therapies than previous ones have. They stress that powerful opioid painkillers — such as OxyContin and Vicodin — should be used only as a last resort in some cases of long-lasting back pain.

Another change: When medication is needed, acetaminophen (Tylenol) is no longer recommended. Recent research has shown it’s not effective for low back pain, said Dr. Nitin Damle, president of the ACP. The good news, according to Damle, is that most people with shorter-term “nonspecific” low back pain improve with simple measures like heat and changes in activity.

Nonspecific pain, Damle explained, is the kind where your back hurts and “you’re not sure what you did to it.”
He said that’s different from “radicular” back pain, which is caused by compression of a spinal nerve — from a herniated disc, for example. Typically, this problem has telltale symptoms like pain that radiates down the leg, or weakness or numbness in the leg.

In general, the ACP said, people with low back pain should first try nondrug options. For pain that has lasted fewer than 12 weeks, research suggests heat wraps, massage, acupuncture and spinal manipulation may ease pain and restore function to a moderate degree, according to the guidelines.

If the pain lasts more than 12 weeks, studies suggest some drug-free options can still be helpful, the ACP said.
Those include exercise therapy; acupuncture; “mind-body” therapies like yoga, tai chi, mindfulness-based stress reduction and guided relaxation techniques; and cognitive behavioral therapy.

When medication is used, the ACP advises starting with nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin) and naproxen (Aleve) — or possibly muscle relaxants.

“Only in rare circumstances should opioids be given,” Damle said. “And then only for a few days.” That’s partly because of the risks of opiate painkillers, he said, which include addiction and accidental overdose. Besides that, Damle added, there’s “little evidence” that opioids help people with low back pain.

The recommendations, published online Feb. 13 in the Annals of Internal Medicine, are based on a review of studies looking at what works — or doesn’t work — for various stages of low back pain.

In many cases, the ACP found, the therapies — drug or not — showed “small” to “moderate” benefits. When it came to radicular back pain, specifically, there was little evidence on what worked. But exercise therapy seemed to help. So, the guidelines say, nondrug options are the best first step.

For now, Atlas suggested people with mild back pain try to “de-medicalize” the problem and focus on simple self-care.  For people with chronic pain, he said it’s important to be realistic about whatever therapy you try. “If you expect to have zero pain afterward, most of our therapies will disappoint,” Atlas said.

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Three Common Headaches Treated With Massage Therapy

West Coast College of Massage Therapy – article by

Many patients seek massage therapy treatments due to headaches. It is important to identify the type of headache you are experiencing in order to come up with the most effective treatment plan. Here are three common headaches, their symptoms and recommended treatments:

1.       Migraines

A migraine headache is caused by a response in the nerves and blood vessels resulting from certain triggers. This results in a very painful unilateral headache. This is one of the most common discerning symptoms as it is very distinct in migraines. Unlike other headaches, migraines also cause a reaction from a patient’s autonomic nervous system which can result in vomiting, nausea, light sensitivity and sweating. The symptoms tend to last for 72 hours and occur as follows:

Aura appears in the form of a visual disturbance as a warning sign the headache is approaching
Headache appears
Nausea, vomiting and light sensitivity
Emotional signs such as sadness or anger
Treatment: Recommended therapy for migraines includes working on the Palate. It works on the trigeminal nerve to open vascular drains. A less invasive approach is the External Acoustic Meatus Technique. Aligned with the meatus and adjacent to it within the petrous portion of the temporal bone are the carotid canal and the internal carotid artery. Because they supply blood to the cerebral hemispheres, eyes, and forehead by freeing the temporal bones you can relieve migraines. You can also work with the eyes and jaw to extend the release in these areas.

2.       Tension Headaches

As the name implies tension causes headaches as patients suffer from muscle contractions and trigger points. It is often referred pain caused by everything from neck aches to TMJ issues. Symptoms of tension headaches can vary but will generally involve the following:

Pain on both sides of the head
Vice like pain
Varied severity in pain based on the causes
Some autonomic responses based on the cause of the headache

Treatments:  Using your fingertips to move the cranial layers against each other and against the skull can relieve pain in the face, neck and eyes. Deep transverse pressure will allow you to assess and release issues such as pulls, thickenings and adhesions.

3.       Medicine Induced Headaches

There are many medicines that can cause headaches. These headaches are common in patients who are taking birth control pills, blood thinners, medications containing caffeine, heart and blood medications and hormone replacement therapies. Symptoms of these headaches typically include:

Pain on both sides of the head
Throbbing pain
Pain comes and goes

Treatment: Hydration can help reduce the occurrence of headaches caused by medications. Massage therapy that works well for these headaches are the same as those used for tension headaches and discussing how the treatment is working will help you add further treatments you feel will prove effective.

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Snow Shoveling Techniques to Prevent Low Back Injuries

Article by Peter J. Schubbe, DC

The following snow removal tips can help you to avoid low back injuries and pain during the snowy winter season.

Pick the Right Snow Shovel

  • An ergonomic snow shovel can help take some of the effort out of snow removal chores.
  • A shovel with a curved handle or an adjustable handle length will minimize painful bending, requiring you to bend your knees only slightly and arch your back very slightly while keeping the shovel blade on the ground.
  • A small, lightweight, plastic blade helps reduce the amount of weight that you are moving.

Warm Up Thoroughly

  • Cold, tight muscles are more prone to injury than warmed up, flexible muscles. Do your back a favor by warming up for five to ten minutes before shoveling or any strenuous activity.
  • Get your blood moving with a brisk walk, marching in place, or another full-body activity.
    Then, stretch your low back and hamstrings (the large muscles in the back of the thigh) with some gentle stretching exercises.See Specific Hamstring Stretches for Back Pain Relief
  • Limber up your arms and shoulders with a body hug that you hold for 30 – 60 seconds.

Use Ergonomic Lifting Techniques

  • Whenever possible, push the snow to one side rather than lifting it. When lifting the snow shovel is necessary, make sure to use ergonomic lifting techniques
  • Always face towards the object you intend to lift – have your shoulders & hips both squarely facing it.
  • Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight.
  • Keep your loads light and do not lift an object that is too heavy for you.
  • If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique).
  • Avoid twisting the back to move the snow to its new location – always pivot your whole body to face the new direction.
  • Keep the heaviest part of the object close to your body at your center of gravity – do not extend your arms to throw the snow.
  • Walk to the new location to deposit the item rather than reaching or tossing.
  • When gripping the shovel, keep your hands about 12 inches apart to provide greater stability and minimize the chances of injuring your low back.

Keeping these guidelines in mind will lessen the chances of developing new back problems or worsening your low back pain while shoveling, and hopefully make your winter a healthier and more enjoyable experience.

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Benefits of Massage Therapy for Physical and Mental Health

Massage therapy sessions are beneficial to physical health and mental health.

Massage therapy can improve overall physical health by increasing the immune system function, decreasing heart rate, decreasing blood pressure, and lowering stress, just to name a few. Massage therapy can also provide many benefits for your emotional health.  Here are just a few of the ways massage therapy provides emotional and physical support.

The Body

  • Relieves stress and aids in relaxation
  • Relieves muscle tension, stiffness and pain. Massage reduces these symptoms by stimulating the release of endorphins
  • Improves the healing time of strained muscles and sprained ligaments; as well as reducing pain, swelling, and the formation of scar tissue
  • Improves flexibility and range of motion
  • Improves the circulation of blood and movement of lymph fluids, which supply nutrients to individual cells; while improving the cells ability to rid the body of waste materials from these cells
  • Reduces blood pressure
  • Helps relieve tension headaches
  • Enhances the health and nourishment of the skin
  • Strengthens the immune system

The Mind

  • Massage promotes calm thinking by relaxing the mind and the body; which can lead to a better and deeper sleep.  Getting adequate sleep can help to reduce irritability, fatigue, and the ability to think clearly
  • Massage promotes a more relaxed state of mental alertness; which can help to quiet the mind and enter a state of  total relaxation
  • Helps relieve mental stress and reduces anxiety levels by producing endorphin’s such as serotonin and dopamine which help with depression
  • Satisfies the need for touch, which fosters a feeling of well-being.  Negative emotions like anxiety, and depression will manifest as physical symptoms, such as increased aggression, anxiety, depression, and fatigue

Stress and the challenges of daily life can influence our mind-body connection, which is a complex relationship between our thoughts, emotions and our bodies. Regular massage therapy can help alleviate many symptoms that  block your recovery.

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Introduction to Traditional Chinese Medicine

acupuncture With a history of 2000 to 3000 years, Traditional Chinese Medicine (TCM) has formed a unique system to diagnose and cure illness. The TCM approach is fundamentally different from that of Western medicine. In TCM, the understanding of the human body is based on the holistic understanding of the universe as described in Daoism, and the treatment of illness is based primarily on the diagnosis and differentiation of syndromess

The TCM approach treats Zang–fu organs as the core of the human body. Tissue and organs are connected through a network of channels and blood vessels inside human body. Qi (or Chi) acts as some kind of carrier of information that is expressed externally through Jing-Lou system. Pathologically, a dysfunction of the zang-fu organs may be reflected on the body surface through the network, and meanwhile, diseases of body surface tissues may also affect their related zang or fu organs. Affected zang or fu organs may also influence each other through internal connections. Traditional Chinese medicine treatment starts with the analysis of the entire system, and then focuses on the correction of pathological changes through readjusting the functions of the zang-fu organs.

Evaluation of a syndrome not only includes the cause, mechanism, location, and nature of the disease, but also the confrontation between the pathogenic factor and body resistance. Treatment is not based only on the symptoms, but differentiation of syndromes. Therefore, those with an identical disease may be treated in different ways, and on the other hand, different diseases may result in the same syndrome and are treated in similar ways.

The clinical diagnosis and treatment in Traditional Chinese Medicine are mainly based on the Yin-Yang and Five element theories. These theories apply the phenomena and laws of nature to the study of the physiological activities and pathological changes of the human body and its interrelationships. The typical TCM therapies include acupuncture, herbal medicine, and Qi-gong exercises. With acupuncture, treatment is accomplished by stimulating certain areas of the external body. Herbal medicine acts on zang-fu organs internally, while Qi-gong tries to restore the orderly information flow inside the network through the regulation of Qi. These therapies appear very different in approach yet they all share the same underlying sets of assumptions and insights in the nature of the human body and its place in the universe.

Article written by the College of Traditional Chinese Medicine Practitioners & Acupuncturists of British Columbia

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Canadian Track & Field Olympic Team Uses K-Lasers

K-laser-dedoTo view the complete article click here.

“The trainers for the Canadian Track & Field Olympic team know their athletes need to be in the best possible physical shape to compete in the 2016 Olympics in Rio. That’s why they incorporate laser therapy into the athletes’ preparations and chose K-Laser® as their therapeutic laser of choice.

“Successful treatment of professional and Olympic athletes requires an integrated support team of healthcare practitioners as well as many different modalities of treatment,” says Dr. John Vargo, trainer for the Canadian Olympic Track & Field team. “K-Laser is the modality I choose first in high-performance athletes requiring immediate results and in patients who have conditions that have failed with several other types of treatment.”

K-Laser is the most technologically advanced therapeutic laser for the treatment of pain and inflammation. “The addition of K-Laser to our Olympic medical team gives us the ability to provide Canada’s Track & Field athletes with the best technology available during the biggest competition of their lives,” continues Dr. Vargo”.

How the Class IV K-Laser works to heal the body

Blood transports nutrients and oxygen to cells, and takes away waste products such as lactic acid and carbon dioxide. Laser therapy can speed up this process at a cellular level, making it easier for hemoglobin deliver nutrients and take away waste.

In fact, laser therapy can help increase how fast ATP is created – ATP is produced by the mitochondria, and powers cellular activity – laser therapy means more ATP.

Benefits of Class IV K-Laser Therapy:

  • improved circulation
  • improved transport
  • reduced inflammation
  • of nutrients across the cell membrane
  • increased circulation
  • influx of water, oxygen and nutrients to the damaged area
  • reduced swelling, muscle spasms, stiffness and pain

The healthcare practitioners at Diversified Health are well versed in the use of the class IV K-Laser, and incorporate the modality into their treatment plans.

Please contact the clinic to speak with a practitioner to see if the class IV K-Laser is right for you.

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Learning the ABCDE rule for skin cancer

Article by: sunprotectionandproductsguide.com

Finding melanoma early is the key to curing this terrible disease. That is why learning the ABCDE rule for skin cancer is so important. This system provides and easy way to recognize moles and growths that might be cancerous.

Although most of your “suspicious” moles will turn out to be normal non-cancerous moles, it is much better to be safe than sorry. To not see, or simply ignore an early melanoma can be devastating. Because melanoma can disguise itself as a strange looking mole, be sure to review the ABCDE rule for skin cancer to properly identify abnormal growths.

If your mole or growth has one or more of the ABCDE’s, you should show it to your doctor as soon as possible!

Pictures of the ABCDE rule for skin cancer

A – Asymmetry: Normal moles or freckles are completely symmetrical. If you were to draw a line through a normal spot, you would have two symmetrical halves. In cases of skin cancer, spots don’t look the same on both sides.

B – Border: A mole or spot with blurry and/or jagged edges.

C – Color: A mole that is more than one hue is suspicious and needs to be evaluated by a doctor. Normal spots are usually one color. This can include lightening or darkening of the mole. Melanoma cells usually continue to produce melanin, which accounts for the cancers appearing in mixed shades of tan, brown and black.

D – Diameter: If it is larger than a pencil eraser (about 1/4 inch or 6mm), it needs to be examined by a doctor. This is includes areas that do not have any other abnormalities (color, border, asymmetry). But, don’t be fooled by size alone – it can be smaller.

E – Elevation/Evolving: Elevation means the mole is raised above the surface and has an uneven surface. Looks different from the rest or changing in size, shape, color.

In addition, there are other features of melanoma such as surface changes (bleeding, oozing, flaking) or signs of itchiness, pain, or tenderness. After examining the mole, if your doctor thinks the mole is a melanoma, then a biopsy will be performed for further analysis.

Basically, any mole or growth that is CHANGING needs to be checked by a physician.

To read the complete article, click here.

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