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Summer 2015

CHOICES FOR HEALTHY LIVING health • � tness • nutrition • well-being

S U M M E R 2 015

1 Almost half (49%) of those who feel they have suffered from depression have never gone to see a doctor about it.

2 Scratching a mosquito bite stirs up the skeeter saliva and increases your body’s histamine response, making the itching worse.

3 Walking at 4 mph (6.5 kph) increases your resting metabolic rate (RMR) by a factor of five.

4 Running at twice that speed increases RMR by 13.5 times, more than three times the metabolic increase for only double the speed.

5 It’s harder to put on 10 pounds of muscle than it is to lose 10 pounds of fat.

6 The perimeter of the grocery store is usually where 90% of the healthy food is.

7 Lactic acid is not the cause ofdelayed-onset muscle soreness (DOMS). Lactic acid returns to normal levels within 60 minutes of finishing exercise.

8 Laughing 100 times is believed to be the equivalent of 15 minutes of exercise on a stationary bike.

9 One can of soda a day increases your chances of getting type 2 diabetes by 22%.

10 There are more skin cancer casesdue to indoor tanning than lung cancer cases due to smoking.

10FASTFACTS

Forming healthy habits, instead of relying on willpower, could make lifestyle changes easier.

Willpower, or self-control, requires mental effort and just like a muscle, becomes fatigued when exercised too frequently. When you run out of steam, a tired brain wants to grab a cookie or a cigarette.

An overwhelmed brain copes by kicking into default mode. It does this by recruiting a habit. Habits are born through repetitive reflex responses or practices. They occur automatically, without mental effort. About 90% of daily decisions are believed to occur as a result of habits.

Willpower isn’t reliable as a means of achieving our goals, but you can create healthy habits.

Habits can take from one to six months to take hold. Change is awkward at first, but over time becomes comfortable. Here are suggestions for forming new habits:• Avoid developing too many habits at once. Work on just one or two, and build from there. • Habits are easier to develop when the new behaviour is easy to perform. Next time you crave a late-night food binge, soak in a warm tub instead. • Set attainable goals. Avoid, for example, a complete dietary makeover! Change your food choices for breakfast only and work on other meals later.

• Forming habits is easier when the reward is immediate and tangible. To lose weight, find healthy foods or physical activities you actually enjoy. Make these as convenient and accessible as possible.

Even after you’ve formed new, healthier habits, you’ll still be using willpower. Consider these tips to keep your willpower in top shape:• Willpower is an intense mental act, using many areas of the brain. This requires adequate fuel, mainly carbohydrates that the body converts to glucose. When blood glucose levels are low, willpower is impaired. Avoid skipping meals and choose complex carbs like vegetables and whole grains to keep blood glucose levels relatively stable. • Willpower is affected by sleep loss. Deprived of sleep, we revert to habits that require little mental and physical effort. If you need strength to face a challenge, you need proper rest. • Exercise improves willpower in a wide range of behaviours, from eating healthier to controlling temper to reducing substance use and even impulsive spending. The type of exercise doesn’t matter, but consistency does. Pick something you enjoy so you’ll stick with it long enough to make exercise a habit.

Factors from stress to blood sugar interfere with willpower. Permanent change takes effort and time.

2 Eating Lighter 4 Rock Out 3 Positive vs. Negative 7 Beware the “Energy Nutrition Vampire”

Highlights

Habits TrumpWILLPOWER

2 Summer 2015

nutrition matters

EatingEating Lighter LighterIn the summer, we typically don’t crave the warm, heavier, comforting foods of the fall and winter. We’re also busy having fun and thinking less about food while out enjoying the summer weather.

Another reason we want to keep things light in the summertime is that the larger a meal, the more metabolic heat the body creates while breaking down the food. Summer is all about barbecued burgers, chicken, steak or even � sh, yet high protein-foods actually increase the

feeling of being warm. To stay cool in the heat, try

eating a little less meat and instead emphasize

these hydrating foods:

Watermelon: As a general rule, the higher the water content in a food, the more likely it will keep your temperature down. Watermelon is

97% water, which means it takes less energy from the body to digest.Leafy greens: Most raw fruits and vegetables are 80-95% water, and anything that contains a lot of water travels through the digestive system easily, giving you a cooling sensation. Easy digestion means less heat.Peppers: Spicy foods can make you sweat, which provides a cooling sensation. Peppers are often consumed in countries close to the equator because they are perceived as cooling foods primarily because they encourage the body to perspire, and through evaporative cooling, you feel cooler. It doesn’t cool you to the core, but it cools the skin.Water: Sipping on iced tea, a slush, frozen coffee drink, cold beer or crisp chardonnay all seem to hit the spot on a hot day. Unfortunately, none of these beverages provide a meaningful amount of hydration. Be sure to keep portions reasonable and continue to enjoy a consistent amount of water throughout the day. RE

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The quote goes hereauthor goes here

“Why are you trying so hard to fit in when you were born to stand out?”Ian Wallace, artist

Mango Berry Rotini SaladMango, berries, spinach and feta cheese make for a colourful twist on pasta salad, with the perfect balance of sweet and tangy.

Servings: 4 430 Calories/serving

IngredientsVinaigrette3 tbsp extra virgin olive oil2 tbsp raspberry vinegar1 tsp sugar1 tsp poppy seeds¼ tsp salt

Salad1 cup whole wheat rotini pasta, uncooked1 ripe mango 1 cup raspberries1 cup blueberries2 cups fresh baby spinach1 cup canned black beans, rinsed and drained½ cup feta cheese, crumbled

Instructions• In a small bowl, whisk vinaigretteingredients and set aside.

• Boil water and cook rotini according to package instructions.

• Drain cooked rotini and rinse in cool water. • While rotini is cooking, cut mango into chunks, removing peel and pit.

• Place salad ingredients in a large bowl. Drizzle with vinaigrette and toss gently.

www.wellness -mat ters.ca 3

While many of us are on a constant quest for the latest, best weight-loss diet, the answer may have been in front of us the whole time. The key to weight management, or at least one very important aspect, might actually be in the tap – and best of all, it’s free!

Feeling thirsty can be confused with feeling hungry, resulting in eating when the better � x would have been a glass of calorie-free water. When you feel hungry have a glass of water. Thirty minutes later, if you are still hungry, eat a healthy snack or meal. By staying evenly hydrated throughout the day, false feelings of hunger can be minimized. Replacing calorie-laden sugary beverages with zero-calorie water is also an important choice in trying to shed pounds.

Aim to drink between ½ and1 ounce of water for every pound you weigh per day. This varies based on age, climate and exercise. An active person should increase this by 1½–2½ cups per day to keep up with sweat losses. Carrying a bottle of water and emphasizing nutritious, watery foods like oranges, melons, berries, celery, peppers and green salads are good ways to enhance hydration.

A warm climate calls for more water due to � uid loss through sweating. Older people might not need as much as they are typically less active and may have medication or health concerns in regards to over hydration.

Water on its own will not facilitate weight loss, but it is de� nitely a vital

accessory. Adequate hydration partnered

with a healthy diet and an active lifestyle will do the most for weight loss – an approach that has always been right in front of us and easy to tap into.

Tapping into Weight Loss

Why is it that when you decide to start eating healthy, you suddenly feel worse?

Foods that are loaded with salt, sugar and fat trigger the release of “feel-good” neurotransmitters, speci� cally dopamine, which activate the brain’s reward centre. This explains, at least in part, why we may feel grumpy, blue or antsy, when we go cold turkey, but why, after a longer stint of eating healthy and feeling good, do we still get drawn back to those “bad” foods?

Although initially we can experience short-term withdrawal symptoms when cutting way back on sugar, salt or bad fats, the answer to why these foods can be hard to quit lies in

human nature itself. We are free-living people

used to being able to choose what we want. As soon as we’re

told not to do something or to avoid certain foods, desire increases. If you want

to crave unhealthy foods that you are trying not to eat, simply put them on a list and try to avoid them.

When making an effort to eat better, focusing on what not to eat is known as negative nutrition. In a positive nutrition approach, where chances of success are much greater, the emphasis is placed on what to actually eat rather than avoid. Focusing on all of the � bre- and nutrient-rich vegetables, fruit, whole grains,

nuts, seeds and lean proteins we should eat, and getting enough of them, means desire for less healthy foods is automatically reduced. Physiologically we are more satis� ed and hence, desire for junk food is managed for us rather than having to try to increase our willpower.

Just like ads for burgers and sugary snacks are everywhere, if we look for them we can also � nd and choose to surround ourselves with healthy replacements. If you eat out regularly, identify at least two or three places where you know you can get good quality choices. Instead of chatting about decadence with friends and colleagues, at least some of the time exchange ideas for healthy living. Surround yourself with people who share similar health values.

“Letting go means to come to the realization that some people are a part of your history, but not a part of your destiny.”Steve Maraboli, author

nutrition matters

Positive vs. Negative Nutrition

“Thoughts are roots; words are leaves; actions are fruits. Every success tree has all working normally!”Israelmore Ayivor, author

4 Summer 2015

� tness matters

The bene� ts of exercising during pregnancy are many – it helps boost mood, promotes restful sleep, and can help prepare you for labour and childbirth. And that’s just the start.

“Exercise reduces your chances of gestational diabetes, pregnancy-induced high blood pressure, back pain, incontinence, and varicose veins,” says Melanie Osmack, founder of Fit 4 Two Pre and Postnatal Fitness, which operates across Canada. “Regular exercise will also give you more energy, reduce stress, and build con� dence.”

The Society of Obstetricians and Gynecologists of Canada (SOGC) recommends that all healthy women with uncomplicated pregnancies, regardless or previous activity level or trimester, engage in cardiovascular exercise and muscular conditioning.

However, moms-to-be need to make sure they’re approaching � tness with caution.

Those who haven’t been exercising regularly prior to pregnancy need to start gradually, according to the SOGC, beginning with 15 minutes of continuous exercise a day three times a week and increasing to

30 minutes a day four times a week. The SOGC and the Canadian Society of Exercise

Physiology also have guidelines related to muscular conditioning. The focus should be on endurance, choosing a resistance that allows you to do two to three sets of 10 to 16 repetitions with good form three times a week. Aim to strength-train three days a week and choose exercises that you enjoy and are comfortable for you.  

Be careful at the four-month mark and beyond. “Avoid the supine position after 16 weeks,” Osmack says. In other words, do not exercise lying on your back. “If you are 16-plus weeks pregnant, any exercise that is done on your back should be done on an incline, with your head above your heart.  This will prevent you from becoming dizzy and keep you safe.”

Some sports are a no-go, including scuba diving, ice hockey, and downhill skiing.

Stop any exercise if you experience excessive shortness of breath, chest pain, painful contractions, leakage of amniotic � uid or bleeding.

Exercise During Pregnancy

Bouldering is fast gaining popularity in Canada, at least among those who like to think

through their thrills. There are no ropes in

bouldering, which involves climbing up, around, or over a giant rock without falling off. The only essential piece of equipment is a crash pad, which is a mat placed on the ground beneath climbers that helps absorb the impact of a fall. Most people like to use a proper pair of climbing shoes too; other than that, it’s just you and the boulder.

The sport is characterized by short, powerful moves and quick sequences that can take place as

high as over a dozen metres off the ground. Because the only real safety measure is that safety mat, participants need to be comfortable with and adept at solving problems.

“Bouldering represents the true essence of climbing,” says Luigi Montilla, director of Bouldering Canada, which is dedicated to competition climbing. “The minimalist approach to the sport allows the climber to concentrate on movement and problem-solving unencumbered by ropes or equipment.”

The sport has become a prominent subculture of the climbing community. New

indoor centres are opening up all the time, while enthusiasts are continually seeking new spots in the great outdoors.

“Bouldering’s growth in popularity can be attributed to its accessibility compared to the other climbing disciplines,” Montilla says. “It requires minimal equipment and is by far a more social activity than its counterparts. This is evident when you visit a local climbing gym, popular bouldering area, or any climbing competition; parents and their kids, siblings, or a group of friends can all be seen climbing on the same set of boulder problems, cheering each other on as they try to one-up each other.”

Rock Out

and the Canadian Society of Exercise Physiology also have guidelines related to muscular conditioning. The focus should be on endurance,

Be careful at the four-month mark and beyond. “Avoid the supine position after 16 weeks,” Osmack says. In other words, do not exercise lying on your back. “If you are 16-plus weeks pregnant, any exercise that is done on your back should be done on an incline, with your head above your heart.  This will prevent you from

Some sports are a no-go, including scuba diving, ice

Stop any exercise if you experience excessive shortness of breath, chest pain, painful contractions,

Pregnancy

climbing community. New as they try to one-up each other.”

www.wellness -mat ters.ca 5

� tness matters

“If you ever know a man who tries to drown his sorrows, kindly inform him his sorrows know how to swim.”Pittacus Lor, author

If you suffer knee pain, you may be surprised to learn that you could

� nd relief by improving your hip strength.

Studies have shown that many runners who regularly suffer knee injuries or chronic knee pain have weak muscles in the hip.

If the hips, and the surrounding gluteal muscles, aren’t strong enough to keep the femur (the large bone of the upper thigh) aligned

properly above the patella (the knee

cap), extra stress will fall on the knee joint. Poor alignment may also cause other symptoms, such as back pain.

Simple hip adduction/abduction movements using exercise tubing, or controlled lunges and other � oor exercises, can strengthen your hips and gluteals. Visit a physical therapist or a certi� ed � tness professional to learn how to do these exercises properly.

Knee pain can also be due to many other factors, such as obesity, foot abnormalities and accident or injury.

Flexible thigh muscles are also important in preventing knee problems. Extra stress falls on the knees if the quadriceps muscles (front of the thigh) are in� exible or tight. Regular stretching of the thighs keeps them � exible to adequately absorb the shock as you run. Therefore less shock is absorbed in the knees.

Learn more about your options and design your strategy by checking with a � tness professional and/or your physiotherapist.

Hip Hip Hooray

Recent studies have concluded that the ritual of stretching before a workout may not be as bene� cial as we once thought. For example, stretching before exercising does not prevent muscle soreness after you exercise. And one study that looked speci� cally at weightlifting concluded that stretching actually reduced muscle strength.

Perhaps one misunderstanding that has lead to people spending a long time stretching at the beginning of their workout is the idea that this will prevent injuries. There are actually no studies that support this! One study suggests that muscles may actually lose � exibility if they are overworked, and then be unable to provide the power or force they would have had before.

On the positive side, stretching can result in greater range of motion and � exibility, which

is important in helping people perform their daily activities and may help prevent falls and injuries. For some people, stretching makes them feel good. For this group, it makes sense to continue, as the process will not harm them. And some argue that the process of stretching helps ease muscles that are already sore, but be careful with this as you can easily make the problem worse.

There is little disagreement, however, that warming up the body is essential in preparing for a workout; that is, start the activity at a lower intensity. Walk before you run. This is thought to reduce the sudden stress on your heart that occurs during your workout, but is not a factor in reducing injuries or soreness. And it will have the bene� t of warming up your muscles as well: warm muscles function better than cold ones.

Should You Stretch? TECHNOLOGY NEWSI’M STILL STANDINGRemember your mom always telling you to stand up straight? Now there’s a quirky new device that does the same. UpRight is a wearable device that tracks posture. When you slouch, UpRight gently vibrates reminding you to correct your posture. It connects via Bluetooth to your mobile device so you can track your progress. The founders say you only need to wear it for 15 minutes a day and you will see the difference. Straight up!

STUDY TIMEGET ON UPA new study has reported that a lack of exercise may be responsible for twice as many deaths as obesity. The research, led by professor Ulf Ekelund from the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge, also found that a brisk 20-minute walk each day could be enough to reduce an individual’s risk of early death.

mental health matters

“The weak can never forgive. Forgiveness is the attribute of the strong.”Mahatma Gandhi, political leader

6 Summer 2015

Anger is designed to be healthy – it’s an alert system that tells you when something is not right in your world. But the emotion becomes alienating and unhealthy when expressed in ways that are harmful: anything from venting frustration to yelling, knocking things over or even starting � ghts.

“Thoughts of having to win, to be right, and memories of previous con� icts are just a few of the thought patterns that can lead to explosive anger,” says Jim Snyder, a therapeutic anger management facilitator with the Canadian Mental Health Association (CMHA). “A good way to know if you have an anger problem is by noticing how others react – fear and avoidance are strong signals.”

Snyder says that while some may cling to the belief that outbursts are a natural and normal reaction to provocation, adults

can always learn to cope with and express anger in healthier ways. These tips from Here to Help – a public awareness program from the CMHA – are a few � rst steps for those struggling with the con� ict and isolation that can result from unmanaged anger-driven behaviour.Relax: Learn skills like breath awareness, counting to 10, or � nding humour in the situation.Change your mind: When you’re heating up, stop to examine your own thought processes. Can you disrupt familiar patterns?Reach out: Empathy is anger’s opposite. Try imagining the other person’s viewpoint.Stand tall: Assertiveness is different from anger. Instead of bottling up, communicate your desires with respect and understanding. You may be surprised at the positive response.

Studies have shown that volunteering helps people feel more socially connected, boosts self-esteem and wards off loneliness and depression.

People who help others are said to experience a “helper’s high” – a euphoric rush that releases endorphins, the body’s natural painkillers. Volunteering can also give you a general feeling of calm and well-being, as well as stabilize your mood and increase your ability to manage stress.

Volunteering among seniors in Canada has been linked to improved quality of life, stronger social networks, increased levels of physical

activity and lower mortality rates.

If you are considering volunteering, here are some tips:• Choose a cause that is important to you as you

will � nd it easier to honour your commitment if it � ts in well with your routine and your lifestyle.

• Understand that volunteering allows you to take advantage of the opportunity to do the things that your current profession may not afford you the luxury of exploring.

• Set realistic objectives for yourself. This includes how much time you actually have to devote to a cause.

• Set aside time to take care of yourself. For information on volunteering visit

volunteerbc.bc.ca.

A Helping Hand

Take Control of Anger

Frequent Internet and social media users do not have higher levels of stress, according to a 2015 study

conducted by the Pew Research Center’s Internet Project. In fact, the study found that, “A woman who uses Twitter several times per day,

sends or receives 25 emails per day, and shares two digital pictures through her mobile phone per day, scores 21% lower on our stress

measure than a woman who does not use these technologies,” the authors note. That’s not an excuse to be on your phone all the time however!

MENTAL HEALTH NEWSSocial Media Stress?

mental health matters

www.wellness -mat ters.ca 7

“Biology gives you a brain. Life turns it into a mind.”Jeffrey Eugenides, author

Everybody’s encountered one – and some deal with them daily. It’s the energy vampire, the person who leaves you feeling tired, sad, or even self-doubting with every interaction. “They can be friends, family, workmates, people you can’t avoid,” says Bea Rhodes, president and founder of Vancouver’s Rhodes Wellness College. “But you can always spot them by how you feel after you’ve spent time with them.”

Rhodes says the clearest sign of the energy vampire is a “poor me” attitude, and over-extended conversations in which “everything is someone else’s fault.” When you � nally get away, says Rhodes, you may � nd yourself feeling guilty, even when you haven’t done anything wrong.

If you � nd yourself dealing with an energy

vampire – and you likely will – these boundary-setting strategies from Rhodes Wellness College can help you preserve what Rhodes calls your “life force”:1 Before any meeting, calm yourself with breathing exercises or other relaxation techniques. “Commit to not losing your cool,” says Rhodes.2 Avoid being alone with them. Bringing in a co-worker can offer support and distraction.3 Avoid lecturing or shaming. Engaging on that level is only feeding the desire for interaction and victimhood.

4 Bring humour into the conversation. “Keep it light, crack a few jokes,” says Rhodes. “This can help you de� ect if they are amping up the abuse.”5 Be direct – but only if you are con� dent in your ability to manage the consequences. “You can try to open up a discussion and tell them how you feel, but that requires sophisticated interpersonal skills,” says Rhodes.

While energy vampires can be exhausting, Rhodes says it’s important to be compassionate. “It’s almost like an addiction,” she says. “You can take power back by recognizing the person is not well. Just come from a kind place, and take steps to protect yourself.”

Beware the “Energy Vampire”

Is your � nancial situation impacting your mental health?

According to Jack Veitch, health educator at the Canadian Mental Health Association Haliburton, Kawartha, Pine Ridge Branch, daily concerns like � nancial stress could affect anyone, not just those who are suffering from mental illness.

“[Financial] stressors could lead us toward becoming unwell or lacking in our mental health,” says Veitch. “If it starts to impair or impact our daily activities, that’s when we’re crossing into the territory of mental illness and we’d bene� t from talking to somebody.”

Jeff Schwartz, executive director of Consolidated Credit Counseling Services of Canada, adds that � nancial stress can also have a direct impact on self-esteem. “People call us every day with voices full of sadness, embarrassment and helplessness. We are not mental

health counsellors but we can do our best to put some of those � nancial concerns at ease,” explains Schwartz.

Veitch adds that prevention is important and encourages people to be proactive. “You don’t have to be at the absolute lowest low before you reach out for help.”

So how can you alleviate � nancial stress before it becomes a bigger issue?

Here are some tips from Schwartz:

Talk about it: Find someone you can trust – a close friend or a relative – and express your concerns. Financial stress is a very personal issue, but a fresh perspective may provide objective advice that could help you � nd a

solution.Deal with debt collectors:

Debt collectors can be aggressive. If you are receiving

calls, tell the collector about your situation. Provincial and federal regulations protect you from being harassed and treated unfairly by � nancial institutions and collection agencies. If you feel like you are being treated unfairly,

contact your local government or visit consumer.ic.gc.ca Get real: If your � nances are stressing you out, you should make an effort to � nd out exactly why they are causing concern. Write out a detailed budget – know exactly how much money is coming in, how much is going out, and where it’s going. Simplify: In today’s frantic consumer world, it can be hard to step back and simplify. Forget about the latest and greatest products, and quit worrying about keeping up with the Joneses. You might � nd that focusing on family and friends instead of material goods will help you get the most out of life, and will also save you money.Seek help: If � nancial stress is starting to impair your daily life, seek help immediately by speaking with your doctor or going to your local Canadian Mental Health Association location. A trained credit counsellor can also help alleviate stress by assessing your � nancial situation and offering personalized solutions.

MoneyTalks

health matters

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8 Summer 2015

© Canada Wide Media Limited. 2015 All rights reserved. No portion of this publication may be reproduced in any form without prior written consent from the publisher.

Information in this newsletter is intended as a general guide in health and wellness and not intended to be medical advice. Readers are advised to consult with their physician for speci� c medical concerns.

Editor: Natalie Bruckner-Menchelli

Art Director: Bernhard Holzmann

Publisher: Rebecca Legge

Contributing Writers: Patricia ChueyMelissa EdwardsJulia HenreyGail JohnsonIsabelle F. Jones Eve Lees

Advisory Board: Patricia Chuey, R.D.Chris Cunningham, M.D.,C.C.F.P,(EM), F.C.F.P.David McD. Vass, D.D.S.

Wellness Matters is published quarterly by Canada Wide Media Limited. A French version (pause santé) isalso available. Correspondence may be addressed to:CANADA WIDE MEDIA LIMITED,4th Floor, 4180 Lougheed Highway,Burnaby, B.C., V5C 6A7.fax: 604-299-9188website: www.canadawide.com/brands/wellness-matters email info@wellness-matters.ca

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The message may not be new, but with recent data showing an alarming increase in skin cancer incidences, the Canadian Cancer Society has one message: Own Your Skin.

“We are trying to change the norms,” explains Kathryn Seely, public issues director for the Canadian Cancer Society, B.C. and Yukon division. “Back in the 1920s [fashion designer] Coco Chanel made tanning popular – having a tan was seen as a sign of youth, beauty and wealth. Today we know better. Melanoma is on the rise and accounts for about 3% of all new cancer cases.”

In fact, an estimated 6,500

new cases of melanoma and 76,100 cases of non-melanoma skin cancer (NMSC) were diagnosed in 2014. Together, melanoma and NMSC will account for nearly the same number of new cancer cases as the four major cancers combined (lung, breast, colorectal and prostate).

Despite recent dermatologist reports suggesting that wearing

sunscreen can lead to vitamin D de� ciency, Seely says: “Tanning is out. While they are still in the early stages, some studies have shown that just a few minutes a day in the sun is enough to meet your vitamin D requirements.”

Instead, the Canadian Cancer Society suggests getting your vitamin D topped up through foods, such as oily � sh and by taking vitamin D pills.

“We are not saying don’t have fun in the sun, we just want to educate people that there are safe ways to enjoy it,” adds Seely.

DID YOU KNOW:At least one ounce (two tablespoons) of sunscreen is needed to cover the entire body surface. 

WHAT IS SPF?Sun Protection Factor (SPF) is the ability of a sunscreen to block ultraviolet B (UVB) rays that cause sunburn. For example, if it takes 20 minutes without protection to produce erythema (the redness of the skin), an SPF 15 sunscreen might prevent reddening 15 times longer – about five hours.

D FACTS:Vitamin D can be found in:• Cow’s milk• Fortified soy and rice beverages• Fortified orange juice• Fatty fish like salmon and sardines• Margarine• Egg yolks• Fortified yogurts (check the label)

• Stay out of the sun 11 a.m. to 3 p.m.• Wear a broad-brimmed hat,

sunglasses and protective clothing• Be sure you check the use-by date on

your sunscreen• Apply sunscreen at least 20 minutes

before going outside to give yourskin time to absorb it

SEELY’S TOP TIPS TO STAYING SKIN SAFE:

Do Sleep-Tracking Apps Work?Apps Work?

Own Your Skin

Sleep loss affects many of us, so it’s not surprising that there are hundreds of apps for it. Sleep-tracking apps attempt to create a pattern of your sleep/wake cycles, but the question is, do they work?

Phone apps record body movement to distinguish between REM (deep sleep) and non-REM(lighter) sleep. To use these apps, you simply run them and keep the phone on and plugged in so the app can register your movements while you sleep. That is, if you are comfortable

with keeping a radiation-emitting device (your phone) close to your head all night, and you don’t knock it off the bed during sleep.

Unfortunately, monitoring movement only isn’t a fail-safe way to determine sleep stages. The most accurate way to determine sleep cycle uses electrophysiological measurements of brain activity, breathing and body movements, as experts do in a sleep lab. Without these precise measurements and the correct interpretation of them, an

app is fundamentally � awed. Don’t become fanatical

about getting a “perfect” sleep. Sleep deprivation studies show sleep loss is compensatory: If you lose sleep one night, you’ll recover it the next night or the next. One or two nights of interrupted sleep really doesn’t have an impact on cognitive performance. You’ll only suffer after many consecutive nights of sleep loss. It’s more important to focus on keeping a regular schedule. Set a regular time to retire and to wake,

even if you work the night shift.Sleep apps are general self-help

programs, not medical solutions. Everyone is different, and if sleep apps work well for one person, they may not for another. If you are having ongoing problems with sleep, consult a medical professional.