Summer is in full swing. While enjoying time outdoors with your family and friends, it’s easy to get caught up in all the fun and relaxation, and forget about protecting your skin against the sun.
Sunscreens help shield your skin from the sun’s dangerous ultraviolet (UV) rays Some work by scattering the light, reflecting it way from your body, and others absorb UV rays before they can even reach your skin. Whether the sun is out or it’s cloudy outside, you’ll still need to apply sunscreen to protect your skin from damage. While sunscreen should be used every day of the year, it’s even more important during summer – the days are longer, the sun is stronger, and more time is spent outdoors.
Sun protection factor (SPF) is a number that indicates how much protection a product offers against UVB light. A product with a higher SPF number will offer greater protection. When choosing a sunscreen, make sure the label says:
Broad spectrum. A broad spectrum sunscreen protects against UVA and UVB rays, which are different types of UV rays that can damage your skin.
SPF 30 or higher. The American Academy of Dermatology recommends that you select a sunscreen with an SPF rating of 30 or higher, especially for extended stays outdoors. A sunscreen with an SPF of 30 will block out 97% of the sun’s UVB rays.
When going in and out of the sun on a daily basis, your skin gets a lot of exposure to UV rays. Using a sunscreen with an SPF of at least 15 on a daily basis will help protect you, only if you won’t be in the sun for long time.
Here are the proper ways to use sunscreen to protect your skin.
Make sure to apply sunscreen at 30 minutes before you go outside.
Use sunscreen on all areas that will be exposed to the sun. That includes your face, ears, hands, arms, and chest area.
Reapply sunscreen every two hours, especially after you’ve been in the water or if you have been sweating a lot.
Apply water-resistant sunscreen if you will be around water or swimming. Water resistant sunscreens can last for up to 80 minutes in the water, and some are also sweat resistant.
Use sunscreen even when it’s cloudy. UV light can pass through clouds, too.
Check the expiration date, since sunscreen becomes less effective over time. Never, under any circumstance, should you use expired sunscreen – it will not give you the protection that you need.
Consider your skin type and allergies when you are purchasing sunscreen. If you are experiencing rashes from sunscreen, it’s important to try to figure out why. Instead of not using sunscreen at all, find one that doesn’t result in you having an allergic reaction. The amount of time it takes for an allergic reaction to show depends on the person – it can happen within minutes or it can take a few days. If you are still having allergic reactions to sunscreen, it’s important to speak with your doctor. They will be able to tell you the proper ones that you should use.
Waking up early and getting ready for work is a hassle. So why should you wake up even earlier to get a thirty minute to an hour workout? The answer is simple; it’s to improve your overall health, but there are many other benefits aside from health that will improve. Here are some of the pros of why you should start working out before clocking in.
For starters, it wakes you up
Exercising early in the morning can help jump start your brain and increase dopamine levels. Dopamine is one of the main neurotransmitters in the brain and is often referred to as the “feel good” hormone. By working out, you can increase the level of dopamine which will then allow you to feel motivated and awake. By achieving this, you are prepared to start the workday with a clear mind and high energy.
Sets a routine
The morning would be a great time to establish a routine. Usually there aren’t many distractions before work compared to after work, so this will allow you to have some free time to prepare and concentrate on the schedule ahead of you. Once you finish your exercise routine, you can then move on to eating a healthy breakfast and make your way to your job. Once you’re off, you can focus on dinner and getting ready for bed to start the day all over again.
According to HelpGuide, excessive stress can interfere with productivity and performance in the work place. It can also affect life outside of work such as friends and family. Starting off the day with a workout will contribute to decreasing stress and an improve work productivity. One can achieve this by going to the gym or running around in the neighborhood. No matter what the workout is, any physical engagement for thirty minutes to an hour will successfully reduce stress.
The feeling of enduring an exhausting workout can lead to a brighter day. By completing rigorous trainings, you’ll gain more confidence which will then reflect your work. This can also lead to creating or maintaining relationships among the work place. Better relationships leads to constructive teamwork and a healthy work environment. Exercising also helps eliminate the sluggish attitude that is typical in the morning. Eliminating any type of negative energy is guaranteed to elevate work efficiency.
Even though it’s tough to wake up even earlier to work out, it has many perks that will positively affect your lifestyle. Exercising before work can lead to both health and work improvement. For those who are looking to get back into shape or change their lifestyle, this would be a great step to doing so.
Written by Julien Gonzalez
https://n-o-v-a.com/wp-content/uploads/2019/03/exercise.jpg10671067LABnovahttps://n-o-v-a.com/wp-content/uploads/2015/11/NovaLogoSub_300w.pngLABnova2019-06-06 11:33:332019-06-06 11:33:33Why Working Out Before Work is Beneficial
Summer is in full swing! Summer signifies warmer weather, and the warmer weather calls for vacation. Going on vacation and having a few days off is always a fun time. You get to go someplace new and unwind without the stressors of daily life.
When on vacation, it’s easy to get out of your normal routine and do things that you normally wouldn’t do. Staying healthy is more difficult when you’re in an unfamiliar environment and under stressful conditions. However, you don’t have to break your habits completely and overindulge. Here are some tips that will help you.
Stay hydrated. Bring your own water bottle, if possible. Limit your caffeine and alcohol intake so that you can avoid dehydration while traveling. Dehydration leads to headaches and tiredness, so if you start to feel sluggish, drink some water.
Sleep. The National Sleep Foundation recommends at least 8 – 10 hours of sleep each night. Make sure you’re sleeping enough at least three days before you travel so that when you go on vacation, your body has time to get used to the time difference (if any).
Incorporate fruits and vegetables into your diet. Have a side of fruit with your breakfast and a salad filled with greens on the side of your dinner. Avoid eating large meals.
Eat smaller portions. Cut your portion size by sharing your meal or dessert, or even take it to-go so you can eat it the next day.
Make time for exercise. Rather than driving or taking public transportation, explore the new location by walking around. Be sure to pack comfortable tennis shoes.
Pack your own travel snacks. Whether you decide to fly or driver, having non-perishable snacks on hand is a healthy alternative as opposed to processed food on the road. Nuts, seeds, and dried fruits will give you plenty of energy when you don’t have that many food options.
Plan ahead – limit dining out. If you’re driving to your destination and your hotel has a refrigerator, cook some food to take with you before you leave and put it in an insulated cooler.
Bring your own gear – proper running shoes, yoga matt, and/or workout clothes.
Be prepared for emergencies. Pack sunscreen, antihistamines, bug spray, band-aids/first aid kit, and hand sanitizer. You never know what can happen and it’s better to have these essentials on hand in the case that you need it.
Give yourself a break when you get home. When a great vacation is over, there is usually tiredness from the travel and excitement. Take a day, if possible, to get back to your normal routine and run errands, whether that is doing laundry, grocery shopping/cooking, or even taking the whole day to sleep.
Eating healthy and having a healthy attitude while on vacation is challenging, but it’s also not impossible. By having these tips in mind, you will feel more satisfied, both physically and mentally while you are enjoying your time away from home.
Written by Dami Falade
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