Most cases of melanoma, the deadliest kind of skin cancer, are caused by exposure to ultraviolet (UV) rays. To lower your skin cancer risk, protect your skin from the sun and avoid indoor tanning. Here are some other basic tips and more resources from the Centers for Disease Control and Prevention:
- Seek shade, especially during midday hours.
- Cover up with clothing to protect exposed skin.
- Wear a hat with a wide brim to shade the face, head, ears, and neck.
- Wear sunglasses that wrap around and block as close to 100% of both UVA and UVB rays as possible.
- Use sunscreen with broad spectrum (UVA and UVB) protection and a sun protection factor (SPF) 15 or higher.
- Remember to reapply sunscreen at least every 2 hours and after swimming, sweating, or toweling off.
South Tabor Family Physicians wants to remind you that this is a great time of year to renew your commitment to a healthy, active lifestyle.
For ideas on how to bring more activity into your life, check out this link: https://www.hhs.gov/fitness/index.html
We live in an amazing area for exploring the outdoors. Many places are accessible and just as beautiful, even when the weather is wet.
Check out our Japanese Gardens (https://japanesegarden.org/).
Forest Park is great for a walk or run with a friend too. (https://www.portlandoregon.gov/parks/finder/index.cfm?action=ViewPark&PropertyID=127)
Did you know that your body is designed to get the vitamin D it needs by producing it when your bare skin is exposed to sunlight? You can’t get the right amount of vitamin D your body needs from food so you need supplements or some sun exposure!
* Remember, always be sensible when it comes to sun exposure. Never get a sunburn; always protect your face; but do expose your arms, legs, abdomen, and/or back. The optimal amount of sun you need depends upon your skin type, location, time of day, and season.
Interesting fact: Unlike humans, cats can’t make vitamin D in the sun, so they must get the nutrient from food. At the University of Edinburgh in Scotland, a study of 99 pet cats found that higher vitamin D levels in food helped the felines recover from virtually any type of illness. However, too much vitamin D can be toxic to cats, so stick to food-based sources of the vitamin.
A few tips from South Tabor Family Physicians to get your spring off to a great start this year: 1. Get outside and walk, talk with your neighbors and/or plant something. We might not always see the sun, but we know it’s up there somewhere and it can’t hide forever. 2. Schedule those screenings and doctors appointments you have been putting off. (You know who you are!) 3. Sort and and clean up that medicine cabinet. Old medications loses its potency. Did you know that Aspirin smells like vinegar when it gets old? 4. Spring cleaning can be much more than just the garage and windows. Re-home clothes you don’t wear or that don’t flatter you. Giving away stuff you don’t use or want anymore can be a great way of improving your happiness as well as helping someone else out! 5. Stop and appreciate how beautiful the blooming cherry trees are right now and remember to stop and smell the lilac when it blooms.
There are many ways to get active in the Pacific Northwest. Most of us are lucky that we can simply walk out our front doors and enjoy a nice walk, bike ride or do some gardening.
Fresh air and exercise is a great perk of spring after a long and cold winter. There are many events to take part in if you want to do something in a group, that is still good for you and supports a good cause too!
The Wooden Shoe Tulip Farm Run/walk benefitting Oregon City High School Track and Field and Cross Country teams. It is put on with volunteers from their track team. It should be a fun run, rain or shine! Introducing Finisher Medals this year!
If you want to share your suggestions in the comments below of some of your favorite activities, runs, walks or bike rides in our area – please share and we might suggest it in a future post!
Regular exercise (along with eating right and drinking lots of water) really does help improve your outlook on life. More than that, it improves your chances to lead a longer life!
“You know your heart benefits from exercise. Your brain does, too. Studies show that regular, moderate exercise — 30 minutes of walking or a light one-mile run — helps fight the effects of aging on the brain. No grueling workouts required! All types of exercise count, including walking, bicycling, hiking, swimming, aerobics, and weight training. Ballroom dancing is another good one, especially fun on chilly evenings.
How does exercise work to prevent mental decline? Researchers believe exercise may stimulate the body to fight stress that’s normally occurring in the brain — stress that causes oxidative damage. All that good stuff from a little exercise!” – healthy living tips from WEBMD.”
Link here for more: http://www.webmd.com/fitness-exercise/features/8-fall-tips-healthy-living#4
Keeping our bodies active and healthy is important. It is also important to find ways to keep inspired and to commit to learning new things. The below information and link from an online article discusses how learning new things can be enriching (and healthy) for our lives:
“There are a lot of good, practical reasons to make learning something new a part of your daily routine, but the best reason has nothing to do with practicality — we are learning creatures, and the lifelong practice of learning is what makes us humans and our lives worthwhile.
If that idealistic musing’s not enough, here’s some more down-to-earth benefits:
- Learning across a wide range of subjects gives us a range of perspectives to call on in our own narrow day-to-day areas of specialization.
- Learning helps us more easily and readily adapt to new situations.
- A broad knowledge of unfamiliar situations feeds innovation by inspiring us to think creatively and providing examples to follow.
- Learning deepens our character and makes us more inspiring to those around us.
- Learning makes us more confident.
- Learning instills an understanding of the historical, social, and natural processes that impact and limit our lives.
- And, like I said, there’s the whole “making like worth living” thing.
Read more from this article and see some of the recommendations here
The United States Congress designated January as Cervical Health Awareness Month. During January, NCCC and its many local chapters across the country highlight issues related to cervical cancer, HPV disease and the importance of early detection. While NCCC chapters host events throughout the year, January is a month with a special focus as chapters celebrate Cervical Health Awareness Month and work to spread the word in the communities. More here: http://www.nccc-online.org/hpvcervical-cancer/cervical-health-awareness-month/
“Chances are you’re familiar with at least one of these well-known health awareness observances. But did you know the calendar is full of special months, weeks, and days that raise awareness for a variety of important health issues and conditions? They’re dates where people with certain health conditions, their loved ones, advocacy organizations, and support groups rally around a common cause: health. Educational, fundraising, and support events are often held during these times. January includes:
- Cervical Health Awareness Month
- National Birth Defects Prevention Month
- National Glaucoma Awareness Month
- National Radon Action Month
- National Stalking Awareness Month
- Thyroid Awareness Month
- National Winter Sports TBI Awareness Month
- National Folic Acid Awareness Week (first full week of January)
- National Drug and Alcohol Facts Week (last week of January)
Source – http://www.healthline.com/health/directory-awareness-months
Year after year we make resolutions around this time. Exercising regularly, eating better and giving up smoking can cut heart disease risk by 80 percent, diabetes risk by 90 percent and cancer risk by 50 percent, according to the Harvard Nurses’ Health Study. Here are some tips that include some simple things you can do to help put you on a better track towards health: Wear a pedometer and aim for 30 minutes a day of brisk walking. Try eating fish at least two times a week. Drink more water. Aim for at least 8 hours of sleep each night. Decrease your sugar intake. Don’t focus on dieting, focus on eating better and not over eating. Try to limit snacking when you may be bored vs. actually hungry. Focus some of your energy doing something kind for others. Spend more time doing things you love or start spending some time learning something new that you have always wanted to try.
Make it a wonderful new year!
Did you know that being grateful and feeling thankful are good for your health? There are some great reasons to be extra thankful at Thanksgiving and year round! In fact, studies show that feeling Grateful can give you a healthier heart. “One recent study from the University of California San Diego’s School of Medicine found that people who were more grateful actually had better heart health, specifically less inflammation and healthier heart rhythms.” Find out more at this article. (links to: http://www.today.com/health/be-thankful-science-says-gratitude-good-your-health-t58256 )