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Client Newsletter

Each quarter read information on health and exercise related articles. They may also be emailed to you.

Autumn/Fall 2018 Newsletter

The Right Sunscreen

Cut through the hype and learn what works

Jason Barbaria

According to the American Cancer Society, more than 2 million people are diagnosed with skin cancer in the United States each year. There are more than 2,000 over-the-counter sunscreen formulas on the market today. How can you tell which sunscreens are the safest, most effective, and represent the best value for your money? In most cases, the answer comes down to the difference between the two types of filtering ingredients.

Chemical or Physical?

The UV radiation in sunlight consists of UV-A, UV-B, and UV-C rays. UV-A and UV-B are both responsible for photoaging, skin cancer, sunburn, tanning, and wrinkling. UV-C is not a factor in skin health, as it is absorbed by the Earth's atmosphere and does not reach us in significant amounts. Broad-spectrum sunscreen protects against both UV-A and UV-B. This protection can work in one of two ways: chemical or physical.

CHEMICAL UV FILTERS-Work by absorbing UV radiation.
-Require application 30 minutes before sun exposure.
-Provide partial protection from UV spectrum.
-May irritate the skin and eyes.
-Not regulated for safety by the US Food and Drug Administration (FDA); some may even be carcinogenic.
-Not photostable (exposure to sunlight degrades effectiveness).
-Avobenzone is the most commonly used chemical filter ingredient.

PHYSICAL UV FILTERS-Work by reflecting UV radiation.
-Start protecting immediately upon use.
-Provide full broad-spectrum protection.
-Non-irritating to skin and eyes.
-Safe, as particles do not penetrate the skin.
-Highly photostable (exposure to sunlight does not change effectiveness).

Zinc oxide and titanium dioxide are the most commonly used physical filter ingredients. Clothing and shade structures also count as physical filters.

How Stable Is It?

One of the most important factors in the effectiveness of a sunscreen formula is also one of the least known to the general public. Photostability is an ingredient's ability to remain effective after exposure to sunlight. Many people are aware that this is an issue for numerous skin care ingredients, but may be surprised to learn that some active ingredients in sunscreen--a product whose sole purpose involves being exposed to sunlight--are not photostable. In addition, the FDA's new rules do not require sunscreen ingredients to be tested for photostability. Yet, many consumers expect that their sunscreen will protect them for longer than one hour. 
Physical filters such as zinc oxide and titanium dioxide are photostable. Studies have shown that these ingredients suffer no degradation after more than two hours of sun exposure. However, the chemical filter avobenzone is not at all photostable, and degrades almost completely in less than one hour. Even worse, avobenzone also degrades on contact with other UV filters such as zinc oxide or titanium dioxide, and with metal ions such as iron oxide, which is commonly found in makeup. This goes a long way toward explaining why many consumers experience sunburn even after applying sunscreen as directed.

Health Concerns

Effectiveness is not the only thing to consider in any product being applied to the face or body. Significant health concerns have also been raised about many sunscreen ingredients. Here are some issues to consider. 
Avobenzone has been found to generate free radicals beyond acceptable safety levels after sitting on the skin for just one hour, and children and pregnant women have been advised not to use products containing it.
Octocrylene, which is known to act as an endocrine disrupter, is used in many sunscreens as a stabilizer. It can also cause skin irritation. According to the Archives of Dermatology, "Octocrylene appears to be a strong allergen leading to contact dermatitis in children and mostly photoallergic contact dermatitis in adults."
Chemical UV filters can also have harmful effects on the environment. Octocrylene does not seem to be effectively contained in wastewater treatment plants, and studies in Switzerland have indicated that it accumulates in fish. Oxybenzone, a chemical UV-B filter often used in combination with avobenzone, has been found to negatively impact reef ecosystems and biodiversity.
Physical UV filters, in contrast, have an excellent safety profile. The FDA has long considered zinc oxide to be a safe ingredient for both external use and as a food additive, even in infant formula.
Considering all these factors, physical UV blockers represent the best choice overall. The main challenge in getting consumers to use sunscreens based on physical filters is purely cosmetic: zinc oxide and titanium dioxide tend to feel thick and greasy, and are visible on the skin, leaving a white residue. However, new advances mean there are now an increasing number of sunscreens that use these ingredients in formulations that allow for clear application.
When evaluating a sunscreen, the most important considerations should be safety and effectiveness. Carefully examine the ingredients and make use of all available information to make the best choices for yourself and your family. 

Jason Barbaria is director of marketing at Dermagenics, a skin care line that includes sunscreen, cleansers, and moisturizers. 

Stay Hydrated

Jennie Hastings Stancu

Has your therapist told you about the importance of drinking water? 

After all, our bodies are composed of approximately 60 percent water, and all of our bodily functions are sustained by water. Dehydration is one of the most common detriments to our health, and one of the easiest problems to fix. Make staying hydrated simple and seamlessly interwoven throughout your day.

Start your morning with a tall, room-temperature glass of water with lemon squeezed into it, before you start taking any tea, coffee, or food. Front-loading hydration is helpful to the body. And be luxurious with your water--for a special treat, add mint, cucumber, or lemon. 

It is difficult to know how much water is enough. One rule of thumb is to take half your body weight in pounds, and drink that many ounces of water per day. So, if you weigh 150 pounds, this would equal 75 ounces of water. For many of us, however, this might not be enough. If you are working hard, or you live in a particularly dry climate, you might need to drink even more than this. 

You've probably seen the phrase "BPA free" on water bottles, and you may want to gravitate toward these. BPA stands for bisphenol A, which is a chemical found in polycarbonate plastics and epoxy resins. 
According to, some research has shown BPA can seep from a container into foods and beverages, and this is concerning because of possible health effects BPA has on the brain and behavior. Look for non-plastic bottles or look for the "BPA free" logo.

Drinking herbal tea is a good way to stay hydrated. You can also augment your hydration with electrolyte-fortified water or sports drinks. However, be aware that a lot of these drinks have incredibly high levels of sugar in them. Hydration isn't a healthy habit if you drink a day's worth of sugar in every glass. So, check the label before you buy. 

Jennie Hastings Stancu is a licensed massage therapist and author.

Try This Breathing Exercise

Anne Williams

Do you ever find yourself unconsciously holding your breath when you're tense? This can cause tension to build in your body and may let the chest collapse, leading to misalignment. 

Proper breathing provides oxygen to the muscles and body, helps you stay relaxed and centered, and even helps you maintain correct body alignment throughout your day. 
You can also use breathwork as part of a stress-reduction program by following this progressive relaxation exercise.

1. Begin by lying in a comfortable position without crossing your arms or legs, and focus on your breathing to create a slow, deep pattern. Inhale through your nose while counting to 10 and expanding your abdomen. Hold the breath for one second, and exhale through your nose on the count of 10. Inhale and exhale in this pattern five times.
2. Beginning with your head, tense your facial muscles as tightly as possible and count to five. Release the muscles completely, and sense the muscles feeling heavy and still. Work down your entire body, tensing muscle groups and then relaxing them. After the head, move to the neck, chest, arms and hands, abdomen, back, thighs and gluteals, lower legs, and feet.
3. After relaxing each set of muscles, mentally scan your body for any areas of remaining tension and ask those areas to relax completely.
4. Repeat the slow breathing exercise.
5. Gently begin to move your body to come out of the deeply relaxed state. 

Try using progressive relaxation directly before or after your sessions, directly before bed, or at any time during the day as a pick-me-up. Focus on taking full, deep, even, rhythmic breaths. With a little practice, you can become more aware of your own breathing patterns and use breathwork effectively as you move throughout your day.