Live Healthy

5 Yoga Poses That Make Us Feel Relaxed

Relaxation is important for your body and will help you feel better. Stress makes daily living hard and adding these simple yoga poses to your daily routine will help reduce those stressful feelings and replace them with relaxation. Stress is your body’s way of responding to any kind of demand or threat. When you feel threatened, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol, which rouse the body for emergency action. Living on these emergency action hormones every day can make for some uncomfortable side effects. Breathing deeply and practicing the following five yoga poses will get you on the way to a more relaxing life.

The art of relaxation is not an easy one. Many of the poses we chose help you gradually enter a place of deep relaxation and enter a truly relaxed state.

Corpse Pose (Savasana)
The final pose of any yoga class is one of deep restoration. We chose this pose because when we do this pose it gets us ready to sleep and even if we aren’t relaxed when we start it, it helps us get closer to that feeling.

How to get started:

  •  Lie on your back with your legs and arms at your side. Rest your hand about six inches away from your body with the palms up.
  • Let your feet drop open. Close your eyes.
  • Let your breath occur naturally.
  • Allow your body to feel heavy on the ground
  • Working from the bottom of your feet to the tip top of your head, consciously release every part of your body.
  • Relax your face and let your eyes fall into the back of your head.
  •  Invite peace and silence into your mind, body, and soul.

Benefits

– Calms the brain and helps relieve stress

– Relaxes the body

– Reduces  headaches, fatigue, and insomnia

– Helps to lower blood pressure

Legs up the Wall (Viparita Karani)
This pose helps stretch the back of the legs and relieves fatigue and cramping in the legs and feet. We chose this pose because it really can help you if you have back problems from sitting or being on your feet all day.

How to get started:

  • Begin the pose by sitting with your left side against the wall
  • Gently turn your body to the left and bring your legs up onto the wall. Use your hands for balance as you shift your weight.
  • Lower you back to the floor and lie down. Rest your shoulders and head on the floor.
  • Shift your weight from side to side and scoot closer to the wall.
  • Let your arms rest open at your side, palms facing up.
  • Release and relax letting your thigh bones drop towards the back of your pelvis.

Benefits:

– Relieves tired or cramped legs and feet

– Gently stretches the back legs, front torso, and the back of the neck

– Relieves a mild backache

– Calms the mind

Supine Spinal Twist ( Jathara Parivartanasana)
This pose helps to stimulate your kidneys, abdominal organs, urinary bladder, and intestines.  We chose this pose because the twist makes us feel great after a stressful day.

How to get started:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Draw both knees to your chest and clasp your hands around them.
  • Extend your left leg along the floor, keeping your right knee drawn to your chest.
  • Extend your right arm out along the floor at shoulder height with your palm facing down.
  • Place your left hand on the outside of your knee. While exhaling drop your right knee over the left side of your body.
  • Turn your head to the right.
  • Repeat on the other side.

Benefits:

– Stretches the back muscles and spine.

– Stimulates the kidneys, abdominal organs, urinary bladders, and intestines.

– Releases stress.

– If the knee is straightened, it stretches the hamstrings and strengthens the legs.

 

Child’s Pose (Balasana)
This resting pose centers calms, and soothes the brain, making it a therapeutic posture for relieving stress. We chose this one because it gives us a feeling of being a child again.

How to get started:

  • Begin on your hands and knees
  • Spread your knees apart keeping your big toes touching.
  • Rest your buttock on your heels.
  • Sit up straight and lengthen your spine.
  • Bow forward, putting your torso between your thighs.
  • Allow your forehead to come to the floor.
  • Keep your arms long and extended, palms facing down.

Benefits:

– Gently stretches the hips, thighs, and ankles

– Calms the brain and helps relieve stress and fatigue

– Relieves back and neck pain, when done with head and torso, supported

Standing Forward Bend ( Uttanasana)
Dropping your head below your heart calms your brain. We chose this pose because it helps us stay calm and really gets in a good stretch.

How to get started:

  • Begin in mountain pose.
  • Exhale as you bend forward at the hips, lengthening the front of your torso.
  • Bend your elbows and hold onto each elbow with the opposite hand. Let your head hang down.
  • Press your heels into the floor as you lift your sit bones toward the ceiling.

Benefits:

– Calms the brain and helps relieve stress and mild depression

– Stimulates the liver and kidneys

– Stretches the hamstrings, calves, and hips

– Strengthens the thighs and knees

– Improves digestion

– Helps relieve the symptoms of menopause

– Reduces fatigue and anxiety

– Relieves a headache and insomnia

– Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis

 

At Coolibar, we love practicing yoga outdoors in our fitness items! All our clothing is rated UPF 50+ and will keep you protected from the sun while you breathe deeply and relax in any of your favorite poses. Our fitness items also contain Cooltech which keeps you cool as you sweat.

 

We love these two websites for new yoga pose ideas:

http://www.yogajournal.com/poses

https://yoga.com/poses

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Sun Smarts

What sort of sun protection do you need for a road trip?

Are you headed out on the wide open road? Don’t forget to protect your skin while you travel across the country. Clothing is the single most effective form of sun protection. It is our first line of defense against the sun’s harmful ultraviolet rays.

A study in the Journal of the American Academy of Dermatology revealed that nearly 53 percent of skin cancers in the US occur on the left, or drivers’ side of the body. If you’re one of the approximately 208 million licensed drivers in the US, take heed: “The increase in left-sided skin cancers may be from the UV (ultraviolet) exposure we get when driving a car,” said Susan T. Butler, MD, coauthor of the study.

Although car windshields are partially treated to filter out UVA, the side windows let in about 63 percent of the sun’s UVA radiation; rear windows are also unprotected, leaving back seat passengers exposed.

Here are our tips for having a great road trip while staying safe in the sun:

1. Protect your arms and hands

Bring the protective clothing with you on your next trip. The more skin you cover, the better. A long-sleeved shirt covers more skin than a t-shirt, especially if it has a high neckline or collar that shields the back of the neck. Likewise, long pants protect more skin than shorts. Many people forget about their arms and hands while driving in the car because they assume that the glass will keep them protected. That is not always the case. If you want to keep your arms and hands protected think about investing in sun sleeves and gloves.  Coolibar UPF 50+ gloves and sleeves will keep your arms and hands safe from the sun so you can enjoy the beautiful scenery.

2. Block UV rays to your eyes

Bring along the sunglasses to keep your eyes protected. You might be surprised to find out that you can get sunburns on your eyes. Plus, the eyelid region is one of the most common sites for nonmelanoma skin cancers. In fact, skin cancers of the eyelid, including basal cell carcinoma (BCC), squamous cell carcinoma (SCC), and melanoma, account for five to 10 percent of all skin cancers. Sunglasses should block 99-100 percent of the sun’s UV rays. Check the tag on the packaging to ensure this. Sunglasses should fit comfortably over your ears and not slip down the bridge of your nose. Different types of lenses are appropriate for different activities. Polarized lenses are good for driving and water sports since they reduce glare from reflective surfaces like water, increasing visibility. Experts at Coolibar has put together a selection of sunglasses that want to go with you!

3. Lots of snacks

Stock up on healthy snacks before you head out for your trip. Find a great little cooler that can carry your perishable snacks for the long haul. Pack the protein with peanut butter or turkey pita sandwiches and add in the fruit and veggies that you enjoy like grapes, berries, carrots, bell peppers, and cucumbers. For an added surprise, wrap all the snacks and number them for each hour of the trip. That way there is something to look forward to while you are on the road.

4. Keep the kids from window sunburns

Babies and children are extra sensitive to the sun, and protecting their skin is extremely important. Luckily, with good sun habits, including proper clothing and sunscreen, children can enjoy all sorts of outdoor activities and going on road trips without risking their health. All Coolibar clothing is rated UPF 50+ and the sun protection will never wash out. There are also sun blankets available that are great for draping over legs.

5. ISpy photo game

It’s not a road trip until you play games in the car. One of our favorites is the ISpy game!

Road Trip Games: http://www.realsimple.com/work-life/travel/destinations/road-trip-games-kids

It doesn’t matter if you’re headed to Grandma’s house or just to work keeping yourself protected while you are in your car is important.

You’ve arrived at yum!

Sources:
http://www.skincancer.org/prevention/sun-protection/shade/sun-safety-cars

http://www.skincancer.org/prevention/sun-protection/for-your-eyes/the-eyelids-highly-susceptible-to-skin-cancer

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Sun Smarts

Should you wear UPF 50+ clothing in the winter?

You would think that it would be hard to know when to wear UPF 50+ clothing. But, it’s actually pretty easy! Now that summer is officially over, it must be time to put away the SFP and your favorite UPF 50+ clothing, right? Not so much. Your skin needs protection during the entire year (yes, even during the very cold winter) in order to prevent damage to your skin from UBA and UVB rays that can lead to skin cancer.

You might think that skin cancer will never happen to you because it only happens to people who use tanning beds or get sunburns frequently and badly. Skin cancer happens much more often than you would think. All sun exposure poses a risk to your skin even during the winter months. In fact, about 86 percent of melanomas and 90 percent of non-melanoma skin cancers are associated with exposure to the sun’s ultraviolet (UV) rays. In addition, the sun’s UV rays are also responsible for 90 percent of the visible changes commonly attributed to skin aging including wrinkles, leathery skin and brown spots.

People can forget that snow plays a part in how effective UVA and UVB rays are when they hit your skin. Snow reflects up to 80 percent of the sun’s ultraviolet (UV) rays. It’s a lot! As a result, the same rays can reach the skin twice. Additionally, up to 80 percent of UV rays burn right through the clouds. Be aware that the sun can still be strong on those cloudy days when the sun reflects off the snow.

Skiers and snowboarders are at an even greater risk, as these sports take place at a higher altitude, where the thinner atmosphere absorbs less UV radiation. Sun exposure increases four to five percent with every 1,000 feet above sea level. Both snow and strong wind can wear away sunscreen and reduce its effectiveness, so you have to take extra precautions.

Treat your skin like you would if you were going to the beach on a bright sunny day. Wear your UPF 50+ clothing, wear sunscreen and remember to re-apply often, and protect your eyes.

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Behind The Design

What is Merino Wool?

There are many reasons why choosing a few key pieces for your wardrobe with a merino wool blend is important. You can thank us later when they become some of your most used items for any season. Merino wool comes from the Merino breed of sheep that originated from Spain and now is domesticated in Australia. This amazing breed of sheep produces the wool that has an excellent warmth to weight ratio and has a softness that you won’t find with other wool and wool blends.

Merino sheep provide the finest fiber for the softest wool. Our Merino wool blend is sourced from sheep that grow their wool under extreme conditions, making their wool the best suited for year-round comfort. Coolibar’s technical fabric blends wool and viscose from Bamboo with a hint of Spandex for fit and washability.

Unlike other merino fabrics, the Coolibar merino wool blend is unique and perfect for those trying to stay protected from the sun. Our blend is as soft and lightweight as your favorite t-shirt, beautifully machine washable and naturally anti-bacterial to manage odor. It is also UPF 50+ rated meaning that it blocks 98% of both UVA and UVB rays. We created this blend especially for those who want to enjoy the outside comfortably.

We want to go where ever you want to go! When creating this blend because we wanted to keep it lightweight and make sure that it breathed and insulated at the same time, making our Merino Wool Collection perfect for year-round temperature changes. It also is not uncommon for a user to wear garments for multiple days in a row, this makes any of our items perfect for those who travel lightly. If you are taking a trip to Europe this winter, the natural anti-bacterial nature of merino wool will make your packing goals much easier.

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Expert Rx

The Sun and Your Skin – 365

We’re excited to introduce to you our October contributor, Dr. Anita Arora Gill. After attending Texas Medical Center at the University of Texas in Houston, she founded Gill Dermatology. She has spent many hours writing manuscripts and book chapters on the diagnosis and treatment of skin disease, but now spends the majority of her time focused on patients and the treatment of their conditions. The main focus of her practice is to deliver up to date dermatology care in a highly personalized setting. Dr. Gill is board-certified by the American Board of Dermatology and a member of the American Academy of Dermatology, Women’s Dermatological Society and the Texas Dermatological Society. 

The summer is not the only time you are at risk for damage from the sun. In fact, the sun’s damaging ultraviolet (UV) rays are affecting your skin 365 days a year, even on cloudy (80 percent of ultraviolet rays penetrate clouds), overcast, foggy, and rainy days. With fall and winter around the corner, these seasons bring cold, biting winds, snow and ice, and dehydrating indoor heating. Also, snow and ice have surfaces that can reflect the sun’s rays onto your skin. This means that you have twice the UV exposure, both direct and indirect (reflective). All of these conditions can take a serious toll on your skin. So, don’t put away your sunscreen and sun protective clothing. It is vital part of your daily skin care regimen for all four seasons in the sun. In addition, gentle moisturizers and cleansers daily, such as Cerave and Cetaphil and avoiding long, hot baths also help promote healthy skin during the dry winter months.

The Skin Cancer Foundation advises people to enjoy the outdoors year round while still maintaining sun protection.  One way to protect yourself is with clothing, which is the single most effective form of sun protection for the body. It is an easy, effective way to block your skin from the sun’s harmful ultraviolet (UV) rays, which account for 86 percent of melanomas and about 90 percent of non-melanoma skin cancers. It’s the new trend in fashion, even in the fall and winter months.

However, not all clothing offers the same level of protection. A fabric’s weave, color, weight, stretch and fiber type all influence the amount of ultraviolet protection that the garment offers. Polyester, nylon, wool, silk and denim are very effective at stopping UV light, while loosely woven, bleached cotton offers the least amount.

With the cooler weather approaching, merino wool is the latest addition to be added to Coolibar’s UPF 50+ fabric roster. It is composed of merino wool and viscose from bamboo, which is soft and breathable, yet durable for year round outdoor activities.  It is UV resistant by its very nature and moisture wicking. Best of all, it is machine washable. Check out the link below to read more about the merino wool garments currently available at Coolibar, and order your very own today!

http://www.coolibar.com/category/Featured/Merino-Wool/pc/2408/2412.uts#Merino-101

-Dr. Gill

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Wellness Warriors

The Top 12 Foods to Buy Organic – Meet the Dirty Dozen

The Top 12 Foods to Buy Organic – Meet the Dirty Dozen

Did you know that nearly two-thirds of the 3,015 produce samples tested by the U.S. Department of Agriculture in 2013 contained pesticide residues? This is a surprising fact considering the rapid increase in consumer demand for food without agricultural chemicals.

In efforts to help educate shoppers, each year the Environmental Working Group (EWG) releases its report on pesticides in produce along with a list of foods that we should aim to buy organic – enter the Dirty Dozen. The EWG looks into the Department of Agriculture data surrounding pesticide residue and ranks foods based on how much or little they have. The EWG estimates that people can reduce their exposure by about 80% if they switch to organic when buying these foods. Now that makes spending a few extra dollars at the grocery store a bit more compelling, doesn’t it?

This year, apples, peaches, nectarines, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, imported snap peas and potatoes ranked the highest for pesticide residue. The average potato had more pesticides by weight than any other produce. Between 97-98% of apples, peaches and nectarines tested positive for at least one pesticide residue, while a single grape or sweet bell pepper sample contained up 15 pesticides.

In general, it’s good to get smart on what we put in our bodies so we can be the best, most healthy version of ourselves. Organic section, here we come!

Read the EWG’s 2015 Shopper’s Guide to Pesticides in Produce here.

Skip right to the Dirty Dozen list here.

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Parenting

7 Tips to Spoil Your Dad This Father’s Day

Did you know twice the amount of men will die of melanoma compared to women in 2015? June is Men’s Cancer Awareness Month and we want to help you spoil that special father figure in your life. Here are seven ideas to make his Father’s Day memorable.

Book dad a massage
Massages help relieve stress, pain and muscle tension, and have many other benefits according to the Mayo Clinic. Send him an e-gift card from the spa of your choice, and your dad can schedule the massage when it’s most convenient for him!

Take dad to class
Is there something your dad has been itching to try – such as yoga, cooking, or scuba diving? Book a class for the two of you to take together. He will appreciate the thought, as well as spending one-on-one time with you. Here’s a few ideas to get his juices flowing.

Protect dad’s healthUntitled2
Give your dad the best protection under the sun with Coolibar. Whether your dad is Mr. Water, Mr. Fit, Mr. Golf, Mr. Hike or Mr. Outdoors, Coolibar has what he needs to have fun in the sun and protect his health. Here are some great suggestions from our Father’s Day gift guide and our Pinterest board.

Treat dad to his favorite meal
Surprise your dad with a reservation to his favorite restaurant for brunch or dinner. You know the place he loves, and the one he may not treat himself to very often.

Give dad a card
If you’re on a low budget, a card is always a loving gesture. You can buy a sentimental or funny card, make him a card, or send a JibJab that’s sure to knock him out of his chair!

Spend quality time with dad
If your dad is not big on receiving gifts, take time out of your busy schedule to spend the day or afternoon together. Consider one of these 17 Father’s Day activities from Reader’s Digest. He will enjoy time spent with family and making memories! If you decide on an outside event, remember to protect yourself and him from the sun’s harmful rays with sun protective clothing.

Have fun in the sun and make memories with your dad this Father’s Day! Share photos of you and your father in Coolibar with #WhyILoveCoolibar for a chance to win gear for your dad and become our fan of the month.

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SunAWARE

5 Ways Redheads Should Protect their Skin at the Beach

This month, Coolibar guest blogger Jillian Murphy from How to be a Redhead shares her top tips on how redheads should protect themselves at the beach. For people with red hair, sun protection is even more important because their skin and hair are more sensitive to the sun’s harmful rays. Here’s to Coolibar’s redheaded fans! Wishing you fun in the sun this summer.

Sunblock
This is something that you have probably been reminded to do since you could walk, but it bears repeating. In my 21 years as a fair skinned redhead, I have learned just how important this is. I’ve found that putting some quality ‘redhead friendly’ UV protective sunblock on right when you get to the beach and after any swimming/physical activity is the best way to go. Although I found it annoying as a kid to keep lathering myself with lotion when I just wanted to play, I am always grateful when I wake up the next day and I’m not in a lot of pain and red as a lobster.

A Cover-Up
I usually bring two different cover-ups to the beach with me. I pack a loose, lightweight, light colored t-shirt for when I plan on playing Frisbee with friends or going for a run. I also pack a cute sundress, one that covers my back (the forgotten and hard to reach place). It’s nice to have something to throw on when you’re lying on the blanket reading a magazine and something for when you plan on being active. And, you have the option of choosing UV Protective Clothing to keep you extra protected. Check out Coolibar’s line of sun-preventative beach wear.

A Big Umbrella
Last summer, a few of my girlfriends and I went to Newport, RI for a weekend getaway. One of them brought a large umbrella and let me tell you, it was the best idea! If you’ve covered up and reapplied sunblock and you just want to lie down without being bothered, hanging out under the cool shade of an umbrella is a great, protective way to go. Coolibar offers some great UPF 50+ umbrellas!

A Hat
I like to run around on the beach and play different sports all day, so I usually bring a baseball hat with me. An alternative to that (and one that covers the back of the neck) is a floppy brimmed sun hat. The nice thing about bringing a hat is that it protects both the sensitive skin on your face and scalp, and gives your eyes a break from squinting. I also like to use a scarf or bandana as they provide protection for my hair, neck and scalp and are versatile pieces!

Sunglasses
Squinting brings me to my next tip: sunglasses! I recently invested in prescription sunglasses because I like to protect my baby blues as often as possible in the summer, but I also like to be able to see. I usually go for a pair with a fairly large lens, so that the sensitive skin around my eyes is protected from the sun, too.

Join me on How to be a Redhead’s 2015 fashion and beauty tour, Rock it like a Redhead! The national tour premiered in Austin on April 30th, but you still have time to sign up for one of the four remaining tours in Nashville (June 18th), Seattle (August 13th), Chicago (September 10th), or New York City (November 5th). The events are live, red carpet events focused on the beauty and fashion of redheaded women. The mission is to empower every redhead to feel confident, look amazing, and rock their beauty!

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Wellness Warriors

Travel Savvy Tips for Summer!

With summer around the corner, here are some tips from Coolibar and Hotels.com on how to travel smart.

Take advantage of free travel. Free loyalty programs like Hotels.com® Rewards offer complimentary travel simply for signing up. The Hotels.com program rewards members with a free* night after they stay 10.

If you’re planning a road trip, pack the car the night before. This will help to ensure you don’t forget anything the following morning. You will also be able to leave first thing in the morning to help beat traffic going out of town.

Pack appropriately for your destination. Check the weather in advance so you’re prepared, but don’t pack too heavily. If you’re unsure if you will need an item or not, leave it at home. If all else fails, you can purchase most forgotten items once you arrive. Even if the forecast is clear, it’s always a good idea to pack an umbrella or a multipurpose scarf to protect you from the rain and sun.

Ask locals for their recommendations. They are usually happy to steer you in the right direction of a great restaurant, store, or monument to visit.

Prepare for the sun. Whether you’re traveling to the beach or somewhere that may be overcast, you and your family will be exposed to the sun’s harmful rays. Pack plenty of sunscreen as many travel destinations increase the prices or don’t sell it at all. To reduce the hassle of applying sunscreen every two hours, cover up with sun protective clothing for any outdoor activity! Don’t forget to protect your eyes too by wearing polarized sunglasses.

Separate your sources of money and bring extra cash. It’s never wise to keep your money all in one place. You also don’t want to find yourself in an unfamiliar place with a credit or debit card that does not work, so it’s always wise to have some cash handy.

ev (2)Prepare your kids. If your kids are not accustomed to traveling, let them know how long it will take to arrive at your destination. Pack snacks and activities to keep them occupied. Be sure you have all the necessary documents for you and your family to travel, such as your passport. Don’t forget to make copies as a backup.

Have fun and make unforgettable memories! Through the month of June, Hotels.com is offering Coolibar fans 10% off using code MOBNEW10. Don’t hesitate and book your vacation today! Coolibar is also donating $1 to the ACS for every order placed at Coolibar.com, up to $25,000. You can help spread the #SkinSmart message with your friends and family, and raise money for a great cause! Please visit www.coolibar.com/skinsmart for shareable tips and information.

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SunAWARE

Summer Is Coming: Be #SkinSmart

May is the gateway to summer, and it’s also Skin Cancer Awareness Month. As you spend more time outdoors, it’s important to know how to be SkinSmart. Why you ask? Well, just like drinking lots of water, walking everyday, and eating healthy, it’s smart for you to care about and protect your skin.

You may have seen the U.S. Surgeon General issued a call to action about skin cancer as a major public health threat. Skin cancer is the most common type of cancer in the U.S. More people have had skin cancer than all other cancers combined, and 3.5 million people are diagnosed each year. That’s shocking, right? Luckily, skin cancer is also preventable. Leading medical organizations and dermatologists urge sun protective clothing as a first line of defense, and Coolibar is proud to be the first brand to receive the Skin Cancer Foundation’s Seal of Recommendation.

For the month of May, we are excited to be partnering with the American Cancer Society (ACS) to spread #SkinSmart tips to prevent skin cancer, reduce premature aging, and heighten awareness of sun protective clothing as an easy option. It’s hard to believe many people still don’t know that sun protective clothing exists. Throughout the month of May, Coolibar is also donating $1 to the ACS for every order placed at Coolibar.com, up to $25,000.

You can help spread the #SkinSmart message with your friends and family, and raise money for a great cause! Please visit www.coolibar.com/skinsmart for shareable tips and information.

Here are our top tips to protect your skin and have fun in the sun:

 

  • Teach kids that being safe in the sun is as important as wearing a bike helmet! Limiting sun exposure now helps prevent skin cancer in the future.
  • Make sure to wear lightweight clothing that is tightly woven (t-shirts do NOT block UV rays!), and contains a UV protection factor of 50.
  • Keep sunscreen and a hat in your gym bag, stroller or diaper bag so it’s always accessible when needed.
  • Apply sunscreen 15-30 minutes BEFORE going out in the sun, and remember to reapply to exposed areas every two hours, and more often after swimming or sweating.
  • Take regular breaks from the sun especially between 10 a.m. and 4 p.m., when UV rays are strongest, and make sure to drink lots of water. Set your phone’s alarm for reminders.
  • Wearing a wide-brim hat provides extra coverage to the neck and shoulders. Every inch of hat brim can lower your lifetime risk of skin cancer by 10%.
  • Wear a swim shirt specifically designed for water activities while at the pool or beach. These provide maximum sun protection, cover a large amount of exposed skin, and dry quickly so they are great for trips.
  • Wear sunglasses. In addition to protecting eyes from UV exposure, another cancer risk, the right sunglasses offer impact protection, and reduce reflection if you are participating in any rigorous activities.
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