Simply put, being mindful is being aware, and being relaxed is to be free of tension.
Being mindful is to become aware of how you are feeling physically, emotionally, mentally, and increasing awareness of your environment. Being mindful is tuning in to how you are experiencing the present moment and reserving judgment. That might mean becoming aware that you are pretty chilled out, or the exact opposite, maybe you’re all revved up!
Relaxation is a whole different thing. Relaxation is the state of being free from tension. This could be physically or mentally.
Why do we the two get confused?
Many people use mindfulness practices to identify areas of tension to help them relax. For example, if I sit back, and pay attention to my shoulders and neck, I may notice that I’m tensing up my muscles, and that this is giving me a headache. So with this awareness, I decide to roll my shoulders back a few times, take a couple of deep breaths, and purposely allow these muscles to relax. Often too, the product of a mindful practice is to become relaxed. As we focus on the here and now, and accept and acknowledge our thoughts, feelings, and physical sensations, we can help to capture a mind that might easily wander into anxiety. This may help us relax.
So with this in mind, why not take 2 minutes to become more aware of the present moment. Scan your body for tension, identify the noises around you, or allow your eyes to rest on your favorite color in the room. Maybe you’ll relax, or maybe you’ll become re-energized for the rest of your day!
Wearable tech. Apps. Trackers. They are immensely popular in the health and fitness industry. They can help us stay on track with our goals, measure progress and monitor intensity. There are even apps to help us maintain a meditation practice. We have grown keen to earn our steps for the day, burn our daily output of calories, and earn the various points we are seeking. This has changed the world of health and fitness. It has been a catalyst of positive change for many.
In the meantime, as the use of wearable tech and apps has been expanding, a mindfulness movement has also been building. The focus of mindfulness is evident in scientific research studies, growing awareness and sensitivity to mental health issues, as well as in practical use by individuals, groups and corporations.
Naturally, many people are combining their love of tech and mind-body practices. Why not check off multiple boxes by measuring calorie burn in Yoga…while exhaling the stress away? Or track your movement in Pilates…while finding your center? Seems productive, right?!
Sometimes less is more. If your tech is pulling you out of the present moment, causing an obsession, or keeping you from being mindful, you could be sabotaging some of the benefits you deserve. Consider your tech beeping at you in class to work harder, or move faster. Or contemplate the nagging habit of frequently checking your device during class. This could be distracting- not only to you, but to others in the class.
Mindfulness asks us to focus on one task at a time, so we may become more aware moment by moment. With practice, this brings more clarity and richness to our experiences.
It may be time for us to evaluate whether we have an attachment to our gadgets, and ask ourselves if that may be causing a glitch in our mindfulness practice.
Perhaps reserving our tech for certain times, and having other times where we are tech and screen free, can serve us more in our pursuit of balance as healthy, fit and mindful individuals.
For more than 30 years I have witnessed bulging Fitness classes full of “New Year’s people”, drizzle by Valentine’s Day to the ” regulars”, plus two or three keeners who stuck with their resolutions.
This year I was inspired by an article I read on Fitness Trackers to share some tips on successful goal attainment based on my long term experience as a Fitness Leader and Personal Trainer. Why is it that so many people start January pumped full of enthusiasm to get in shape only to end up watching TV and eating chocolates by Valentine’s Day?
Who doesn’t want to be healthier, but just saying it does not make it so. You can’t just wake up one day, go to the airport and get on a plane to Hawaii to compete in the Ironman. This goal takes time and step by step planning to train, qualify, and complete. There is a step by step process involved. Stop thinking of getting in shape as a resolution and more of a lifestyle. Just like a trip, retirement or a wedding; planning can aid in a successful outcome.
Here are 7 tips to help you with your New Year’s Wellness Goals
Visualizing and thinking BIG is awesome – but be realistic when you write down what you want to accomplish and your time lines in getting there. Think about how long it took you to get this out of shape.
Make a list of steps to reach your goal, use an APP, a piece of paper or your calendar. One of the repeated steps is evaluation. Once a week, pause, and reflect on how you are doing so you can stay on track. Reinforce positive behaviours and celebrate milestones.
How will you know how you are doing if you do not have a starting point? A lot of people weigh themselves but what about checking your glucose levels, cholesterol, blood pressure, body fat, target and training heart rates. Pick numbers that are pertinent to your goals and your situation. Re-measure in appropriate time lines.
Join a group real or virtual. Hang out with positive, active, healthy people.
Get help from a professional. As a Personal Trainer I watch my client’s heart rate monitor so I can give them an excellent exercise session, perfect for their needs. If you have a heart rate monitor, Fitbit or other device that measures your pulse, book a session with a Personal Trainer to learn how you can use this info to get a great workout. Make a list of all your questions and get professional advice specific for your health.
A Registered Dietician or Registered Holistic Nutritionist can help you with your nutrition challenges. Have you tried weekly food preparation? I have seen much success in improved nutrition and weight loss with simple grocery shopping lists, planned meals and food packaging once or twice a week. Simplify your food to grab & go and pre-prepared options.
Got a lot to balance? A Life Coach or Psychologist can help you from feeling overwhelmed. The number one excuse I hear preventing people from healthy eating and regular exercise is, “I don’t have time”. When will you have time? Make yourself a priority and you will soon be celebrating your success.
Each of the four seasons brings change and focus along with it. In the fall, we wind down summer trips and enjoy our last lazy days by the pool as we prepare for the air to cool, the sun to set a little earlier each day, and for parents, the start of a new school year. In the winter, we physically and mentally prepare ourselves for chilly weather and get excited about the upcoming holiday season. In the spring, we wake up from our winter slumbers and anxiously await the warmth of the sun and the new growth that comes along with it.
But what about the summer? Along with increasing temperatures and the excitement of upcoming vacations, it’s easy to forget to take time for yourself each day. Summer is about increasing your energy and creating joy in your life. When we hear of seasonal effective disorder, summer is usually the last season on the list.
So how can you use mindfulness to help balance summer days?
Spend time outside. While too much of the sun’s warm rays can be harmful to your skin, the right balance can have lots of mood lifting benefits. According to a Harvard Medical Study “sunlight and darkness trigger the release of hormones in your brain. Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin. This is associated with boosting mood and helping a person feel calm and focused.”
Imagine your favorite summer place. Feel the warm sun, the sounds and the smells that surround you. Smile slightly. Let the feeling of this perfect place swirl throughout your entire body. Fell yourself becoming more relaxed with each exhale.
Know when to slow down. In summer, it is easy to get swept up in upcoming travel plans or the stress that comes along with covering for coworkers who have their own. Take time to step away and re focus. Take a walk. Call a friend. Exercise. Our brains work better when we give them the intermittent breaks they need.
Try something new. Summer is about fun and excitement. Do something out of the norm, or start to check things off your bucket list. Capitalize on the spontaneous energy that summer offers.
Practice mindfulness daily, and make this summer one to remember!
We know, you’re busy. We all have a lot going on. No matter what good intentions you may have towards certain activities ie. reading a book, getting your nails done, working out, etc. some things simply get shoved to the back of the line as life unfolds day by day. May I make a suggestion? Make it a part of your lifestyle. Create a habit out of picking up a book every night before bed. Schedule your nail appointments 1-2 months out at the same time and day of the week. Make your workout as essential to your routine as it is to shower.. If you incorporate exercise into your lifestyle, you forfeit being able to prioritize it away because it is no longer on the list, but rather plugged in to your auto drive.
The province of BC just finished promoting Ride to Work/School week across the province. What a great initiative! This is a great example of making exercise a part of your lifestyle. How many times have you been told by a co-worker or fellow student that they ride a bike to work or school and thought “Wow, that’s really great, I wish I could do that, I would be so fit!” But how much thought have you actually given this without being deterred by the fact that your hair will get wet on a rainy day? Biking into work is a positive lifestyle choice. Choosing to be active over succumbing to the inconvenient side effects such as wet hair, etc. is a bold choice that benefits you personally and benefits the environment. AND it`s setting a great example for others. Without the people who choose to bike, there would be less people compelled to consider the option of biking. Biking to work would become routine, just as getting in a car, except now you are able to warm up and workout your muscles before starting a long day at the desk. Some people choose to run. This can also be as essential part of your day, a way to release stress and focus on yourself and challenging your body. Creating a space for mindfulness in your day by tuning out your problems and focusing on the world passing by you as you run. No matter what the exercise, it needs to work for you, be enjoyed by you, and ft into your lifestyle. Choosing an exercise to fit your lifestyle will complement you as a person, make you feel more fulfilled, and better prepared to face daily challenges. Choose to live a healthy lifestyle and choose the best exercise for you.
Blog post provided by www.postivehealthwellness.com and written by Karen Reed
Stress is a silent killer. It raises your blood pressure and puts unnecessary strain on your whole body. Your organs can’t work properly, and the stress hormones make it harder for your brain to release happy hormones.
You need to find ways to get rid of the stress from your body. While exercise is powerful, so is making a few changes to your diet. It’s time to start adding some stress-fighting foods to your meals and as snacks.
With the right foods, you get a balance of your nutrients and in the hormones in your body. You’ll also get rid of the guilty for eating foods that are just empty calories, which automatically reduces your stress and anxiety.
So, here is your ultimate list of foods that you want to start adding to your diet.
Get More Folic Acid with Asparagus
Stress and depression have been linked to low levels of folic acid. It makes sense when you remember that folic acid helps with the development of cells in the body. If your brain cells are struggling, so will your hormone levels. You need to support every aspect of your body if you want to improve the release of the right chemicals from the brain.
Asparagus is filled with folic acid. Your body will absorb more without the need of taking store-bought multivitamins. In fact, asparagus is so good that you get two-thirds of your daily intake of folic acid with just one cup of asparagus. Chances are you can eat more than that of this delicious vegetable easily.
You’ll also find that asparagus is extremely easy to cook. You can boil and grill it or even add it to your stir-fries. It works extremely well as a bed for fish or chicken. If you’re looking for a healthy snack, asparagus is something to reach out for.
Add Extra B-Vitamins with Avocado
There was once a view that avocado was bad for you. It is full of fat, but that doesn’t necessarily mean that it will make you fat. It’s unsaturated fat, which is good for you and will help to line your arteries to protect your heart.
Likewise, the healthy fats will protect your brain and keep your stress hormones to a minimum. Healthy fats mean more B vitamins. They help to support the cell structure and hormonal control.
Many scientists have found that those who have low levels of B vitamins tend to suffer from depression. So, you want to boost your levels, and there’s no better way.
On top of this, the monounsaturated fats within the avocado will help to lower your blood pressure. Your body isn’t under as much stress so the happy hormones can release much quicker and easier than before.
Repair Cell Structure with Blueberries
Blueberries don’t just help to relieve stress, but they also help to battle against the damage that stress can cause. This is great news for your overall health, right?
Let’s look at the damage first. When you’re stressed, your cell structure becomes damaged. It needs your immune system to help repair the damage, but your body is suffering from the lack of nutrients. After all, your body doesn’t absorb nutrients as well when it is fighting against the stress hormones. There are high chances that you don’t have the antioxidants or vitamin C in your body to help.
Well, this is where blueberries come into play. They are filled with vitamin C and powerful antioxidants. They instantly get to work to repair damage and protect your cells against free radicals. The healthier your body is, the less stressed you will feel daily.
The best thing about blueberries is that they are extremely easy to add to your diet. You can eat them raw, add them to oats, or create ice cream with them to feel like you’re eating something naughty. You can also add them to yogurt or milk to create a smoothie. Just don’t forget to add some kale or spinach to boost your nutrition with smoothies.
Stay Calm with Dark Leafy Greens
Yes, you will want to reach for the cheeseburger when you’re stressed, but you don’t really need that. In fact, the cheeseburger or the bar of chocolate will just make you feel worse. What you really want to reach for is the dark leafy greens.
Okay, no you don’t want to reach for them, but your body needs you to reach for them. Dark leafy greens like broccoli and kale are filled with nutrients. They have iron and folate to support your cell structure and energy levels, but they’re not the best part. They also have dopamine.
Yes, dopamine is a natural nutrient and something your body will benefit from when stressed. It helps to relax the body and release the happy, painkilling hormones from your brain. These get to work to reduce a number of stress hormones that are in your body.
Dark leafy greens have proven positive in stress studies focused on students. The students who had the healthier and balanced diets had lower stress levels.
It is going to be hard to focus on the healthy diet and train your brain into craving these when you’re struggling with stress. It’s important to remember just how good they are to help calm down when you feel like you’re drowning in life.
Enjoy a Turkey Dinner
When you eat a turkey dinner at Christmas or Thanksgiving, do you ever feel tired afterward? You get that feeling of a food coma and just want to curl up and go to bed, right?
This isn’t because you’ve eaten too much but because you’ve eaten the right type of food. Turkey is full of an amino acid called tryptophan, which is completely healthy for you and something that you need to get into your system when you’re stressed.
Why do you feel so calm after getting this amino acid? Well, it releases the serotonin in your brain. This is the happy hormone that also helps to regulate your hunger and make you feel much calmer than you did before eating. There’s a satisfied feeling after eating, and your body wants you to relax and sleep afterward.
If you’re not a meat-eater, you don’t need to think that you’re going to miss out. Tryptophan is also in nuts and seeds. You can also get some from eggs, fish, tofu, beans, and even oats. There really isn’t an excuse not to get it.
The best thing about this amino acid is that some of the foods on the list will be ones that you want to reach for. You likely want to snack on something that seems bad for you when stressed. Well, what about a handful of nuts and seeds? They sound bad for you but are very good in a moderate amount.
In fact, we’ll move on them next.
Create a Stress-Friendly Trail Mix
It’s time to put some nuts, seeds, and dried fruit into a bag and create your own trail mix. Keep the dried fruits to a minimum because of the sugar, but add a few raisins, dried cranberries, and papaya just for that little bit of a sweet kick.
The benefit is that you feel like you’re eating something bad for you. You trick your brain into thinking that you’re satisfying the stress cravings of sugar and junk food. In truth, you’re getting a handful or two of healthy nuts, seeds, and nutrients.
Let’s start with the tryptophan that we mentioned above. The nuts and seeds are full of this amino acid to help with the release of the serotonin. Of course, because you feel like you’re eating something naughty that you know is good or you, your cravings are met, so you start to feel happier because of that.
Nuts are also full of healthy fats and protein. These regulate your hunger and help to support your cell growth and repair. You’ll also get more selenium, which can help to keep stress levels to a minimum. Most of us are deficient in selenium, which is often noted by that tired and drained feeling. Of course, most of us believe that it’s iron that causes this problem. When you don’t feel as tired, you can push the happy hormone through and handle situations that would usually be stressful when you’re tired.
At the same time, you get plenty of vitamins E and B. These nutrients are especially found in almonds, so make sure you add them to your trail mix—if you’re not allergic. The vitamins will boost your immune system to help protect against the damage of the stress hormones.
Reach for the Salmon
Salmon is another food that you want to add to your list when you feel stressed. While it does have some tryptophan, this amino isn’t the main reason for adding it to your stress-fighting food list.
It’s the omega 3 fatty acids that are beneficial. You’ll link omega 3 to the brain health a lot, and this is where the stress comes from. Your brain starts to release the cortisol (the stress hormones) and will keep releasing that until you find a way to battle against it.
The Omega 3 helps to boost the cell growth and repair within the brain. The fatty acids and amino acids work together to release more happy hormones to fight against the stress hormones that have been released.
At the same time, you’ll get enough protein to make you feel fuller. You’ll fight against cravings that your brain thinks you need and feel happier knowing that you’ve stuck to a healthy diet.
Balance the Bacteria in Your Gut with Yogurt
Did you know that bacteria in your gut can cause stress? This sounds weird, but it just shows how much your body works together to create a fully working system. Your digestive system and your brain need to be in the balance with each other.
Well, this means you need to keep the bacteria in your gut to a minimum. Well, you need to keep the bad bacteria in your gut to a minimum.
Natural yogurt is excellent for this. It has the good bacteria that fights against the bad stuff and removes it from the system. At the same time, you get a diary to help support the growth of your bones, while adding anti-inflammatory properties to help keep the inflammation response to stress and bacteria to a minimum.
Make sure you get yogurt that has probiotics in them. These are the good bacteria that will fight against the bad in your system.
Add Fibre to Your Diet with Oats
It’s time to add some coarse oats to your diet. They are filled with fiber and keep your digestive system working. At the same time, they help to balance your body and reduce the stress hormones being released.
There are a few reasons that oats work. The first is that they are filling. The fiber breaks down slowly, so you feel fuller throughout the day. You won’t want to snack as much or counting down the hours for your next meal. This instantly cuts down the stress, as your brain isn’t panicking that you won’t get food later. The effects also last longer, since the fiber takes the longest out of all food groups to break down.
Oats also help to release the serotonin in the body. You get that calm feeling. Watch out because you can feel a little sleepy from this food.
But aren’t oats also a carb? Well, yes and no. They are a carb but not the type of carb that you’re thinking about. Oats will not make your blood sugar rise. They have the opposite effect. The stress in your body will make your blood sugar rise, but the oats help to balance that by removing the stress and getting your blood sugar levels down naturally to protect against the insulin response because of the fiber.
It’s Time to Get Your Stress-Busting Arsenal Together
The foods above are all ones that you can add to your cupboards, fridge, and freezer. The next time you feel stressed, think about the meals that you’ll make and the foods you’ll reach for.
You may think that you need the chocolate bar, but it’s not going to do you any good. Instead, you want to focus on foods that will replace nutrients that the cortisol is trying to get rid of. You need to add nutrients that will support the immune system and carry out repair work as well as prevention work.
Focus on a diet full of protein and fiber. You’ll be satisfied for longer and get the amino acids that release the serotonin rather than cortisol. Not only will you keep stress levels at a minimum, but you’ll also feel less depressed and anxious.
The great news is that you’ll also support your weight loss efforts and boost your overall health. Just think about all the extra nutrients you’ll get without adding the extra calories. Even adding some nuts and seeds to your diet isn’t going to cause the calorie intake to shoot up that much, and you’ll snack less throughout the day! It’s a win-win situation.
Why does January have to be the month in which we set resolutions? Sure, it`s the start of a new year, we`re giving ourselves a whole new start, and ready to make changes in the year to come. But for those of us located on this side of the world, it`s also winter. Dark, gray, cold, and limiting, we are not exactly setting ourselves up for success, especially to meet the ever-popular health and fitness goals. What if April was your new benchmark to look ahead and spark your motivation to achieve new and powerful things?
In honor of World Health Day today, April 7th, use this month as your new beginning. Take advantage of the longer days and higher temperatures for working up a sweat outside. Think of setting new goals, or tweaking the old ones, to encompass everything it means to be healthy. Being healthy is not just about being physically healthy, but also mentally, emotionally, and socially healthy. The focus for World Health Day this year is on Depression, and for good reason. The World Health Organization has recognized depression to be the leading cause of ill-health and disability worldwide. When setting health goals for yourself, do you put as much of an importance of your mental health as your physical health? The Canadian Mental Health Association determines mental health as “striking a balance in all aspects of your life; social, physical, spiritual, economic and mental “. Finding this balance is not easy and requires effort. You will not achieve this balance without working on it, which is why mental health goals are important. Here are some examples:
Practice patience
Clear your mind/practice meditation
Set aside time to focus on you
Look at areas in your life where you can eliminate stress
Share your feelings
When setting any kind of goals, work towards something challenging yet attainable. While you continue to grow into the healthier person you strive to be, congratulate yourself! Celebrate your successes! And remember to love, have faith in, forgive, and cherish your body and your mind.
OK, so you’ve already made and kept your commitment to regular exercise during the fall, winter and spring months. But along comes summer and all of a sudden your commitment wanes and when September arrives you haven’t been to the gym in 2-3 months. This can make you feel like you’re back at square one again and that little voice in your head says “I blew it”.
Here’s a list of some of the challenges you may face adhering to your fitness in July and August and some suggestions to keep you on track. Remember, just maintaining and not seeing progress during this time is OK too.
“The kids are out of school and I’m too busy with their activities”
Depending on the activities your kids are involved in, this doesn’t have to hold you back. If your kids are taking swimming lessons, see if you can swim a few laps during their lesson. Go for a walk while they’re at baseball practice or dance class.
“My relatives are here for weeks at a time”
Take them on hikes/walks so they can see more than just your backyard. On rainy days, go bowling. You may even be able to squeeze some baby-sitting out of visiting grandparents and hit the gym once in a while.
“I usually go to the gym at work”
Think outside the box and try some outdoor activities. Try a round of pitch and putt golf, go kayaking or do the Grouse Grind.
“We’re visiting relatives out of province for 2 weeks”
Include your family in your fitness. Just like you can show them around your town doing outdoor activities, ask to see their neck of the woods via walking, hiking or visiting local sites. Include a healthy picnic lunch and your day is made.
“I’m spending money on summer camps and daycare for my kids”
How about saving money on a gardener by mowing your own lawn. Depending on the size of the lawn, you can burn around 300 calories in an hour of lawn mowing.
“The weather is too good to go to the gym”
Then take your workout outside – you can walk or run in the park, do a body weight workout, try an open water swim at the beach…make sure there is a lifeguard on duty and that you’re a strong enough swimmer for the conditions.
“I don’t have childcare so I can’t go to the gym”
Include your kids in your workout. If they’re old enough, take them to the tennis courts or shoot some hoops in the park. How about starting a neighborhood street hockey game?
Whatever you do, don’t stress about it. When September comes, things will settle down and you’ll get back into your fitness routine. When that time comes and you need some extra help, think about a Curtis Health certified personal trainer, who can motivate you, help you with goal setting and create a fitness program tailored just for you.
Sun sensitivity is a subject near and dear to my heart – for my entire adult life, I have had to either slather myself with sunscreen (some of which exacerbated the problem: more on that in the article) or avoid the sun altogether.
To this day, I still don’t know exactly why I’m so sun-sensitive. It could be my Irish heritage of pale skin and blue eyes, but I’ve often wondering why I don’t just sunburn, I get a red, itchy reaction like hives when I’m in the sun for short periods of time and why this started in my adult life, not as a child
While avoiding the sun has helped keep my face almost wrinkle-free, I have missed out on participating in activities that I enjoy, like golfing, due to the extended time I would have to spend in the sun.
Give a read to the following article from consumerreports.org which outlines the difference between photosensitivity and phototoxicity, lists the drugs that may contribute or cause these and what you can do to keep yourself safer in the sun.
A surprising number of medications make your skin more vulnerable to the sun’s ultraviolet radiation—an effect you might not be aware of until after a ruined summer outing. Some medications increase your risk of regular sunburn others cause something called photosensitivity, which increases the risk of painful or itchy rashes.
“When we say that a drug causes photosensitivity, we mean that the medication causes a chemical change in the skin that makes it react abnormally to the sun’s ultraviolet rays” said Jessica Krant, M.D., assistant clinical professor of dermatology at the State University of New York Downstate Medical Center in New York City and a member of Consumer Report’s medical advisory board. “That photosensitivity comes in two basic forms, phototoxic and photoallergic reactions.”
Phototoxic reactions, the most common form, occur when UV rays interact with a medication—either something you took or applied to your skin—to directly damage skin cells. Those reactions typically take the form of a rash that looks like a bad sunburn and come on quickly, appearing within minutes or hours of sun exposure. The effects can sometimes linger long after the drug is stopped, Krant says. So if you’ve had a reaction, be extra cautious about sun exposure for awhile, even if you have stopped taking the drug.
Photoallergic reactions occur when UV rays cause chemical changes that cause your body to treat a substance as an allergy. They take the form of an itchy rash that develops 24 to 48 hours after you’ve been in the sun. Something you apply to your skin, such as an antiseptic or topical form of a nonsteroidal anti-inflammatory drug, can cause a reaction, but so can some systemic medications. Other substances that can cause photoallergic reactions in some people are fragrances and, surprisingly, sunscreens. If you think you may have suffered a photoallergic reaction, enlist your doctor’s help in identifying the culprit and finding an alternative. For example, the sunscreen ingredients titanium dioxide and zinc oxide typically don’t cause allergic reactions.
A painful sunburn or miserable rash can spoil your summer fun. To play it safe, Krant recommends asking your doctor or pharmacist if anything you are using can cause sun sensitivity. Remember to include supplements in that conversation, Krant says. For example, the herb St. John’s wort can cause phototoxic reactions.
The table below lists some of the offenders. If you’re using any of them, you should be especially careful to take the following steps to protect yourself from the sun’s powerful rays.
Drugs that increase sun sensitivity
Use
Drug names*
Acne and aging skin
Benzoyl peroxide (Clean & Clear Continuous Control Acne Cleanser, PanOxyl), salicylic acid (Clearasil Pore Cleansing Pads), and tretinoin (Retin-A, Renova)
Bacterial infections
Fluoroquinolone antibiotics such as ciprofloxacin (Cipro) and gemifloxacin (Factive)
Sulfa antibiotics such as sulfadiazine
Tetracycline antibiotics such as demeclocycline (Declomycin) and doxycycline (Doryx, Vibramycin)
Depression
Tricyclic antidepressants such as amitriptyline and imipramine (Tofranil)
Disinfecting skin
Topical chlorhexidine
Fungal infections
Voriconazole (Vfend), griseofulvin (Grifulvin V)
High blood pressure
Thiazide diuretics such as chlorothiazide (Diuril) and hydrochlorothiazide
Quinidine (also used to treat heart arrhythmias), quinine (Qualquin)
Nausea and vomiting
Prochlorperazine (Compro)
Osteoarthritis
Piroxicam (Feldene)
Pain, fever, and inflammation
Nonsteroidal-anti-inflammatory drugs such as ibuprofen (Advil), ketoprofen (Nexcede), naproxen (Aleve, Naprosyn)
Topical NSAIDs such as diclofenac (Pennsaid, Voltaren gel)
Psoriasis
Methoxsalen (8-Mop, Oxsoralen)
*Many of the drugs listed are also available as generics.
How to protect yourself
Use sunscreen. Choose a water-resistant product that’s labeled “broad spectrum,” which means that it’s formulated to protect against UVA and UVB radiation. Apply it 15 to 30 minutes before you go out to give it time to soak into your skin, and reapply every two hours or after swimming or sweating heavily.
Cover up. Wear sun-protective clothing (dark-colored material with a tight weave) and a wide-brimmed hat when outdoors. A dark, nonreflective underside of the brim can also help cut down on the amount of UV radiation that reaches your face from reflective surfaces such as water.
Seek shade. Avoid being out in the early afternoon, when the sun’s rays are at their peak. As a rule of thumb, if your shadow is shorter than you are, the UV light is at its strongest.
Get a consultation. Have a discussion with your doctor about whether it would be appropriate to stop some higher-risk medications (such as some antibiotics) one week before a planned sun exposure.
Curtis Health Is Partnering With Kintec: Footwear + Orthotics
Kintec is offering all Curtis clients (including friends and family) expert shoe fitting to best suit your needs at a 15% discount on regular price footwear.
