Aloha Ohana!

Here are a few low-cost, easy-to-implement ways to beat the heat this summer.

Hydrate regularly. Water is low-cost, abundant, and accessible. Water makes up about 60 percent of our body weight and is vital for almost every function in the body. Proper hydration can reduce fatigue and improve endurance.

Eat lighter. Eating salads, full of high-water-content fruits and vegetables, won’t tax and overheat your digestive system.

Change light bulbs. Long-lasting LED bulbs produce about 70 percent less heat than standard incandescent light bulbs.

Make a cold compress. Fill a cotton sock with rice, tie the sock with twine, and freeze it for two hours before bedtime. Then slide it between the sheets. The dense and starchy rice retains cold for a long period to help you sleep better.

Spice it up. The people of Mexico and India, two nations known for their sweltering climates, well know that eating hot stuff can help them stay cool. For example, chili peppers contain capsaicin, a chemical compound that can make you perspire, which is the body’s natural air-conditioning system.

Block the sun with curtains and shades. As much as 20 percent of summer heat enters your home as sunlight pouring through windows.

Create a frozen fan. It may be old tech but it works. Turn on and aim a simple house fan at a big bowl filled with ice. The cool air will circulate, lowering the room temperature to help keep you cool.

Get misty. To a cup of brewed and chilled green tea, add 2 tablespoons of strained cucumber juice, 1 tablespoon of aloe vera gel, and 1-2 drops of your favorite essential oil, like rose water or peppermint. Pour into a spray bottle, shake and store in the refrigerator. When you’re running hot, give yourself a cool, refreshing spritz.

To stay comfortable all summer long, simply remember your ABCs: Always Be Cool :)

Aloha Ohana! Here are a few Summer Sunday Skin Care tips for you and your family.

So…How Much UV is Too Much?

Prolonged exposure to solar UV, or ultraviolet radiation, may result in acute and chronic health effects on the skin, eyes, and immune system. Though small amounts of UV are essential for the production of vitamin D, overexposure may result in acute and chronic health effects such as sunburn, the best-known acute effect of excessive UV radiation exposure.

However, over the longer term, UV radiation induces degenerative changes in cells of the skin, fibrous tissue, and blood vessels leading to premature skin aging, photodermatoses, and actinic keratoses. Another long-term effect is an inflammatory reaction of the eye, and in the most serious cases, skin cancer and cataracts can occur.

Top 10 Tips For Sun Protection

• UV rays are strongest and most harmful during midday, or 10am-4pm.

• Contrary to popular belief, clouds do not block UV rays, they only slightly filter them. You can get a sunburn even on an overcast day.

• Trees, umbrellas, or canopies do not offer complete sun protection, but they do offer some. Remember the shadow rule: “Watch your shadow – short shadow, seek shade!”

• Like it or not, but tanned skin is damaged skin, any change in color is an indication of UV damage.

• Use SPF 15+ liberally and re-apply every two hours, or after working, swimming, playing, or exercising outdoors.

• When buying clothing, keep an eye out for some articles that have been certified under international standards and come with information on UV protection.

• Remember though, a wet T-shirt offers far less UV protection than a dry one, and darker colors may offer more protection than lighter colors.

• Sunglasses protect your eyes from UV rays, which can lead to cataracts later in life.

• Encourage your children, of any age, to wear sunglasses as well!

• Before heading out for the day, check the UV Index to ensure that you pack the proper items to keep you protected all day.

Aloha Ohana!

Did you know about the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC)? WIC is a federally funded program that provides Hawaii residents with nourishing supplemental foods, nutrition education, breastfeeding promotion, and health and social service referrals.

The participants of WIC are either pregnant, breastfeeding, or postpartum women, and infants and children under age five who meet income guidelines and have a medical or nutritional risk.

Click on the link below for more information or to apply:

https://health.hawaii.gov/wic/

#bewell

#staywell

Aloha gang!

With the state entering Tier 4, school out, and summer in full swing, many of us are enjoying our island’s great outdoors, BBQs, and other ocean adventures. Here are healthy tips to Protect Your Skin from the Inside out:

• Science recommends 15 minutes of sunlight a day to provide a healthy dose of Vitamin D, but excess sun exposure can activate free radicals that can damage skin and stimulate aging.

• Wearing sunscreen daily and using other forms of sun protection such as clothing are essential, but you can also support your skin by eating certain foods for UV protection from the inside out.

• Wild salmon – Salmon contains a powerful antioxidant, astaxanthin, which helps to support the skin during sun exposure. Pacific Sockeye salmon contains an average of 10mg of astaxanthin per serving – which is an adequate dosage of astaxanthin for skin health.

• Tomatoes & Watermelon – Watermelon and tomatoes contain the antioxidant lycopene, which studies have shown to be helpful with protecting skin from sunburn when exposed to UV light.

• Carrots – This healthy snack staple may not only help prevent sun damage, but it might also even help reverse it due to the antioxidant beta-carotene found in carrots.

Have fun and be safe out there!