Although it’s not officially summer, the sun is out and the weather is warming up. That means that your exposure to UVB rays from the sun is inevitable. These rays cause the skin to redden and blister if you don’t take the proper measures to protect your skin. Allowing the sun to damage the outer protective layers of the skin increases the risk of dry skin and skin cancer. In fact, the American Academy of Dermatology (AAD) said that one in five Americans will develop skin cancer at one point during their lifetime. 

There’s nothing like a relaxing day in the sun. While it’s important to swim in the lake or ocean, get a tan, throw a football, and enjoy snacks outside, it’s equally as important to protect the skin while outside the water. You may find it shocking that a recent study found that 46% of Americans never wear sunscreen. The same study revealed that 62% of Americans use anti-aging products. This is strange, considering that sun-damaged skin looks older, as too much sun exposure damages the outer layers of the skin. It’s actually better to apply a natural sunscreen daily to keep the skin looking young and healthy. 

Summer is around the corner, which means that sunburns are as well. The sun can burn your skin quickly if you are not prepared. Keep the following tips in mind to help you prevent sunburn this summer. 

Be Selective About Your Outdoor Time

If you want to keep your skin healthy and safe, avoid time in the direct heat, which tends to occur during peak sun hours. Generally speaking, peak sun hours range from 10 a.m. to 2 p.m., but these times may vary upon your location. If you are out on the lake or on the beach, water reflects the sun’s rays, giving you more sun exposure. Not only does spending time in peak heat increase the risk of sunburn, but it also makes you prone to dehydration. If you have to be in the sun during peak hours, wear sunscreen, light clothing, and a hat for extra protection. 

Apply Sunscreen At The Right Time

There are sunscreens that are both gentler on your skin and eco-friendly. They are reef-safe, meaning that they don’t damage the coral, which is dying or already dead in most areas of the ocean. Apply sunscreen about 15 to 30 minutes before you go outside. This allows the sunscreen time to set on the skin, and you won’t start sweating it off immediately in the sun. You should also choose a lip balm with a sun protection factor (SPF) of at least 30. 

Wear Sunscreen Responsibly

To piggyback on the aforementioned tip, you should wear the right type of sunscreen. If you are going to spend time near or in the water, purchase water-resistant sunscreen, otherwise it will wash away easily. Another thing to consider is that you should apply enough sunscreen to fill a shot glass when you first apply. Additionally, opt for non-spray sunscreens for your children. According to the FDA, spray sunscreens are discouraged for children because the chemicals can be inhaled and cause respiratory problems. Many people think that spray sunscreens are easier to apply, but they don’t apply enough and it’s easier to miss spots. 

Don’t Be Shy, Accessorize

Hats and sunglasses are your friends during the warmer summer months. While a regular baseball cap may suit you on a slightly sunny day, a hat with a wide brim that goes around the hat is best for peak heat sun time. Sun hats and farmer/beach hats offer wonderful protection for your ears, neck, and face. While all sunglasses are beneficial, sunglasses that have polarized lenses with 99-100% UV protection better protect your eyes and the surrounding skin.

Seek Shade When Possible

Naturally, an efficient way to avoid sunburn is to seek out shade. Depending on how shady the area is, though, you may still need to apply a layer of sunscreen for protection, especially if you are prone to sunburn. If you have fair skin, 15 minutes of direct sun exposure can lead to sunburn. A good rule of thumb is to spend at least as much time under cover as you do in the sun. 

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Heading to the beach, pool, or lake this summer? What would a day by the water be without a little color? The goal is not to turn into a lobster; rather, it should be to get a subtle kiss from the sun in the form of a tan.

Spending a lot of time in the sun can be dangerous if you don’t take the proper measures to protect your skin. You can continue to apply sunscreen (preferably a safe mineral version) and spend trade off between sun exposure and time in the shade. Should you want to absorb some free vitamin D and tan, you may want to use a tanning oil. 

How Does Tanning Oil Work?

Essentially, a tanning oil helps to accelerate the process of tanning when you are out in the sun. Tanning oils attract more UV rays to help you achieve a deeper tan by allowing your skin to absorb them at an increased rate. When you apply a thin layer of tanning oil to the skin, you lower the skin’s refractive index. The result is a nice looking tan, but how healthy is this process for your skin? 

Most tanning oils lack SPF protection, even if you use natural oils, including coconut oil, sunflower oil, or olive oil. Most tanning oils have 15 SPF or less, but that is not enough to protect your skin from UV rays. Without proper SPF protection, the skin is not protected from sun exposure. Tanning is inherently “not great” for your skin, but you can tan smartly. If you want to tan, try to use an SPF of at least 30 and reapply every couple hours. Don’t forget to find shade so you aren’t in the sun for too long. 

A quick note: tanning is ultimately caused by an increase of melanin pigment formation. That only results from damage to the skin from harmful UV rays. Just keep that in mind when you decide to tan. 

Sun Protective Natural Ingredients

It is very important to understand that natural oils do not offer the same sun protection as natural oils. A 2021 study found that raspberry seed oil sits around 2.6 SPF, while carrot seed, coconut and wheat germ oils range from 0 to 2.8 SPF. A previous study from 2010 looked at the SPF of carrier oils and essential oils. Carrier oils ranged from 2 to 8 SPF, while essential oils ranged from 1 to 7 SPF. Olive oil and peppermint essential oil scored the highest. The only downside is that the study wasn’t conducted on human skin.

Even though the DIY tanning oil recipe in this article is not the same as regular sunscreen, it is healthier than a store bought tanning oil. This tanning oil contains olive oil, which has oleic acid and supports clearer skin. It also helps repair sun damage and may soothe dry skin. Plus, olive oil has high levels of squalene, which protects skin cells from aging. 

This tanning oil also contains avocado oil, which helps increase collagen production. Avocado oil is also rich in UV-protectant carotenoids, which offer mild protection from sun damage. Carrot seed oil offers vitamin A and vitamin E protection, which help fight off UV rays. Finally, raspberry seed oil is rich in antioxidants and doesn’t leave a greasy film after application. 

DIY Tanning Oil

Ingredients:

• 1/4 cup olive oil
• 2 tablespoons avocado oil
• 1/2 teaspoon red raspberry seed oil
• 1/2 teaspoon carrot seed oil
• 10 drops sandalwood essential oil (optional)
• 10 drops lavender essential oil (optional)
• 1 teaspoon bronze mica powder (optional)

Instructions:

• Add all of the ingredients, including the optional ones if using, to an amber glass bottle and shake well to combine. If you have a bottle with a pump or pop top, that is ideal. 
• Use as needed for mild sun exposure to help get a golden tan without burning the skin. 
• As a reminder, this is not a replacement for sunscreen and should not be used as such.

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The days are here, friends! You know what days we are talking about, the ones where you sit by the pool, throw a football on the beach, go on the lake, or, quite literally, you soak up the summer sun. There is nothing quite like a lazy summer day in the sun, but you’ll suffer the consequences if you don’t properly care for your skin. 

In your younger years, you probably weren’t as vigilant about sun protection. Once you pass a certain threshold, you understand the importance of skin care, especially if you are going to be in the sun. You also understand that you have to properly care for the skin after sun exposure. You won’t always return home from a day in the sun with a sunburn. You can, however, decrease your risk of sunburn by taking precautions, such as applying sunscreen and finding shade when possible. When you feel like your skin is a little hotter than usual after sun exposure, apply the after sun lotion in this article. 

Green Tea

This after sun lotion contains green tea, which may seem like an unusual ingredient for such a DIY skin care product. Green tea works to reduce inflammation and provides lots of antioxidants and polyphenols that fight sun damage and free radicals. Even if you do not get burnt, these antioxidants can help fight the free radicals that develop from sun exposure. Green tea also works to fight the signs of aging and promotes rejuvenation, which is necessary after sun exposure. 

Aloe Vera Gel

When you think of after sun care, your mind probably goes straight to aloe vera gel. It soothes the skin and helps accelerate recovery from a sunburn. If you put it in the fridge and then apply it to your warm, sunburnt skin, it is a revelation. Most people have used the sap from the aloe plant to soothe skin for centuries. It has an instant cooling effect and works to fight inflammation. Studies have shown that aloe vera also increases cell turnover and promotes new cell growth. Mostly composed of water, aloe vera works to moisturize and nourish the body, enhancing the skin barrier and preventing moisture loss after application.

Essential Oils

Similar to aloe vera, some essential oils, such as peppermint essential oil, provide an instant cooling effect when topically applied to the skin. Peppermint essential oil helps to draw heat out of the body, which is necessary if you have a sunburn. Finally, the lavender essential oil in this after sun lotion has a soothing scent that helps to calm the mind and body. It also works to clean the skin’s surface, reduce inflammation, and lessen pain. 

After Sun Lotion

Ingredients:

• 2/3 cup coconut oil
• 2 tablespoons beeswax pellets
• 1 tablespoon matcha green tea powder
• 1/3 cup pure aloe vera gel
• 25 drops vitamin E oil
• 25 drops peppermint essential oil
• 20 drops lavender essential oil

Instructions:

• Add the coconut oil and beeswax pellets to a small saucepan over medium low heat. Stir frequently until fully melted and clear.
• Add the matcha powder and stir to combine. Allow the matcha to steep in the oil and beeswax mixture for one hour over very low heat. 
• Pour the matcha-infused oil mixture through a cheesecloth or fine mesh sieve into a heat-safe bowl. 
• Add the remaining ingredients to the same bowl and whisk all of the ingredients together by hand or with an electric mixer. 
• Once you have thoroughly whisked the ingredients, pour the mixture into a glass jar and allow it to cool at room temperature. This will take some time. 
• When the mixture is cool, you can use it immediately. If you want to go the extra mile to have a fluffy consistency, you can pour the mixture back into a bowl and whisk with an electric mixture. 
• Store the after sun lotion in a glass jar in the fridge to keep it as fresh as possible. This will also enhance the cooling effects of some of the ingredients in the after sun lotion.

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The dry heat of summer can take a toll on the skin, especially if you spend the majority of your days outside. Salty beach air and sand or the chlorine in a pool can wreak havoc on the skin. While the good times may have ensued, your skin pays the price, feeling itchy and dry at the end of the day. How do you restore hydration, especially to your face, without using harmful products? 

This homemade cooling mist helps to rejuvenate the face, neck, and chest, giving your skin the hydration it needs to look the best. Should you incorporate it into your daytime routine while you’re outside, it may help to moisturize the skin. Protection is key if you don’t want your skin to dry out. You can also use it as an after-sun spray if you got a little more sun that you wanted to. Just keep a bottle with you at all times and you can treat yourself to a cooling mist whenever you want!

Tea Tree Oil

Tea tree oil has several cosmetic benefits. It may help to stimulate blood flow near hair follicles to produce hair growth and help treat dark spots. Tea tree oil also has a moisturizing effect on the skin, helping to fight the drying effects of the sun. If you experience itching or dryness after a long summer day, tea tree oil may work to reduce irritation and itching. 

Frankincense Essential Oil

Since ancient times, people have used frankincense essential oil for its many health benefits and beautifying properties. Dermatologists agree that frankincense oil tends to be safe for all skin types, especially mature complexions. It is a luxurious oil that may boost the skin’s radiance, especially after using a cleanser and moisturizer. After a long day, applying or misting frankincense oil onto the skin with the rest of the ingredients in this spray may restore your skin’s texture. 

Aloe Vera

Skin experts say that aloe vera has a few primary benefits for soothing the skin. It works to soothe itchiness or irritation, calming inflamed or irritated skin that may result from extended sun exposure. When you are in the sun for a long time, it’s possible for the skin to lose moisture via transepidermal water loss. This happens when the skin gets dehydrated and inflamed. The phytosterols in aloe vera may prevent transepidermal water loss, which is especially important for sunburnt skin. Finally, aloe vera works to hydrate the skin and provide a cooling effect. Plus, the polysaccharides in aloe are known for their hydrating benefits. 

Witch Hazel

Indigenous to North America, witch hazel is a tree-like plant, from which extract is derived either from the bark or leaves. The bark and leaves are distilled to bring out the plant’s active compounds. Witch hazel’s anti-inflammatory and astringent properties provide a tightening effect on the skin. This is great for soothing puffiness, redness, general irritation, and skin tone. It may also sop up excess oil via the antioxidant-rich tannins. This is why witch hazel is a common ingredient in toners. 

Homemade Cooling Summer Face Mist

Ingredients:

• 1/4 cup distilled water
• 1 teaspoon coconut oil (or fractionated coconut oil)
• 1 teaspoon witch hazel
• 1 tablespoon aloe vera gel
• 4 drops frankincense essential oil
• 2 drops tea tree oil
• 4-ounce glass spray bottle with mist sprayer 

Instructions:

• Pour the distilled water into the glass spray bottle. Use a funnel if you need to, or use a glass measuring cup with a pour spout. 
• Melt the coconut oil and pour it into the bottle. You can also use fractionated coconut oil so that it remains liquified. 
• Add the witch hazel, aloe vera gel, and essential oils to the glass bottle. Screw on the lid and shake well to combine. 
• Use the face mist as needed, but make sure to shake the bottle before each use.

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Health experts predict that the number of people living with Alzheimer’s disease will triple in less than 30 years. When you consider that figure and the fact that Alzheimer’s disease is the leading cause of dementia, you can understand the increasing interest to better understand risk factors of the disease. According to researchers, there are several preventative measures you can take to reduce your risk of cognitive decline. One of the key interests to researchers is vitamin D. 

Research indicates that there are many vitamin D receptors in the brain, and vitamin D exhibits neuroprotective properties. That means that vitamin D may help prevent cognitive decline. Plus, a new study found a link between low vitamin D levels and an increased risk of Alzheimer’s disease. Continue reading to learn more. 

Low Blood Levels Of Vitamin D Linked To Alzheimer’s Disease

Researchers behind a 2023 meta-analysis accumulated data from six studies and roughly 11,000 people. The goal was to determine if there was a link between low vitamin D levels and a higher risk of Alzheimer’s disease. Past studies exhibited varying results, so this meta-analysis aimed to dive deeper and find a real connection. 

The discovery was apparent: people with low vitamin D levels had a 59% higher risk of developing Alzheimer’s disease than people with higher vitamin D levels. The correlation is evident, but the study didn’t indicate whether vitamin D levels changed during the follow-up period. Additionally, researchers didn’t note the factors that impacted vitamin D status. Such factors include diet, supplementation, and sun exposure. Although researchers clearly defined what low vitamin D means in the study, the cutoff doesn’t align with deficient or sufficient levels, as per general guidelines. 

• Vitamin D deficiency: less than 20 ng/ml
• Vitamin D insufficiency: 20-30 ng/ml
• Vitamin D sufficiency: greater than 30 ng/ml

How To Increase Vitamin D Levels

Researchers note that you should aim to exceed sufficiency levels because sufficiency is not good enough. That’s why supplementation may be necessary to avoid vitamin D deficiency and ultimately protect against cognitive decline. This is especially true when you consider that about 41% of people have insufficient vitamin D levels. 

Some foods naturally contain vitamin D, for example, certain mushrooms, fortified non-dairy milks, or fatty fish. Your food choices are very limited, unfortunately, but the body can synthesize vitamin D from the sun’s rays. Too much sun exposure, however, can increase your risk of skin cancer, especially if you don’t take measures to protect your skin. That’s why many health experts encourage people to take a high-quality vitamin D3 supplement. Vitamin D3 is the body’s preferred form of the vitamin, and it will likely be effective in battling insufficient levels. Research indicates that you need a minimum of 2,000 to 3,000 IU of vitamin D3 daily to achieve a 25(OH)D blood level higher than 30 ng/ml. 

The Takeaway

Vitamin D plays many roles in the body, especially in regards to cognition and overall brain health. Not only do low vitamin D levels increase your risk of cognitive decline, but you may also experience reduced immune function and hormonal imbalance. You can get your vitamin D levels checked to determine whether or not supplementation is necessary. That way, you can start optimizing vitamin D levels to support neurological function.

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People love to focus on calcium to have the healthiest bones possible. The “got milk?” campaigns left an impression on the general public, so most people believe milk is the answer for their calcium needs. Excess dairy consumption can lead to excess mucus production and inflammation in the body. Plus, calcium isn’t the only nutrient you need to worry about if you want healthier bones. 

Not only is vitamin D a key player in bone health, but it may also prevent osteoporosis, a condition that makes bones brittle. Vitamin D deficiency also contributes to a gradual loss of bone strength over time. You see, the body needs vitamin D in order for bones to properly absorb calcium. In fact, you can consume all the calcium in the world, but your bones don’t absorb it without vitamin D, according to health professionals. 

When it comes to how much vitamin D you need per day, the Institutes of Medicine recommends 600-1000 internal units (IU) of vitamin D per day to meet 95% of the population’s needs. Unlike other nutrients, which are measured in grams or milligrams, vitamin D is measured in IU for recommended daily intake. Read on to learn about plenty of vitamin D sources for optimal health.

Sunshine

Open the door and go outside in order to encourage the body to make vitamin D. A small amount of sunlight per day can help you meet your recommended daily intake of vitamin D. Experts say that 20-25 minutes of sun exposure can aid your efforts. You should also be mindful that the sun is less likely to provide you with your daily needs at higher altitudes or during the winter. If you have a darker skin tone, it will also be harder to meet your daily vitamin D needs in the sun. Sun exposure also increases the risk of skin cancer, so make sure to apply sunscreen when necessary. 

Certain Mushrooms

Just like humans, mushrooms can also produce vitamin D. UV light rays from the sun essentially fortify mushrooms with vitamin D. A 2018 study found that, with exposure to UV radiation, mushrooms could generate nutritionally useful amounts of vitamin D2. Oftentimes, mushrooms grow in darker environments, so they have to be treated with UV light for exposure. Certain mushrooms, like portobello and maitake varieties, are still beneficial sources of vitamin D. 

Ultraviolet Lamps And Bulbs

People at a high risk of vitamin D deficiency may require UV-emitting lamps or bulbs. Healthcare professionals may recommend people who are unable to absorb vitamin D these devices. People who cannot get enough sunlight in the winter months may also benefit from these lamps and bulbs. These lamps are similar to tanning beds, but on a much smaller scale. Each lamp is about 24 inches by 16 inches. An important note is that they do carry some skin cancer risks and you should wear protective eyewear when near them. 

Fresh Fatty Fish

Many dietitians agree that different types of fish are excellent to consume to increase vitamin D levels. Fattier and oily fish, including rainbow trout, salmon, tuna, and sardines are all great sources of vitamin D. Three ounces of cooked salmon has 570 IUs, while the same amount of cooked rainbow trout has 645 IUs. A 2021 study found that Atlantic mackerel and herring were rich in vitamin D. Adding these types of fish to your diet also increases your intake of valuable omega-3 fatty acids. 

Egg Yolks

A lot of people enjoy eggs and they happen to be a great way to meet your recommended daily amount of vitamin D. Vitamin D in eggs comes from the yolk, so don’t just opt for the egg whites. One yolk provides about 40 IUs, but dietitians suggest getting more vitamin D from other sources. The reason for this is because one egg contains about 200 milligrams (mg) of cholesterol. A 2019 study found that too much dietary cholesterol, including the type that comes from eggs, increased the risk of cardiovascular disease. 

Cod Liver Oil

Unfortunately, this is one of those foods that does not have an appetizing taste or smell. Commonly sold in capsule form, cod liver oil is often flavored with mint or citrus to mellow the fishy taste. The National Institutes of Health (NIH) says that one tablespoon of cod liver oil contains nearly 1,300 IUs of vitamin D, which is about twice the recommended daily allowance of 600 IUs. Although this amount doesn’t exceed the maximum upper-level intake of 4,000 IUs for people over the age of eight, it does exceed the daily maximum for infants, which is 1,000 IUs.

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Popular garden plants, violets are delicate purple flowers that are some of the first flowers to bloom in the spring. You may see lawns covered with tiny lilac and white flowers. Some see them as beautiful, while others who love pure green lawns consider them weeds. Wild violets, though, have been incredibly useful in therapeutic and medicinal practices throughout history.

There are over 500 species in the viola family, and most of them exhibit medicinal properties and health benefits. When looking for violets to use in natural remedies, the common blue violet, the sweet violet, Viola odorata, and the Labrador violet are the best varieties. Because the flowers are soft and delicate, be careful when you pick them. Depending on the variety, you may be able to eat them! They enhance the appearance of salads, drinks, and sandwiches.

The Medicinal Benefits

Wild violets, especially the upper portions of the plant, are popularly used in infusions to promote sleep. Sometimes, people incorporate them into teas to boost lung health as they exhibit expectorant properties. For this reason, wild violets may be effective at treating upper respiratory tract infections, in addition to colds, congestion, and flu viruses. More studies are needed to confirm these initial findings, though.

Some wild violet flowers have a wintergreen taste, which researchers attribute to the salicylic acid, a compound that may reduce pain and swelling. According to research, salicylic acid may be effective at disinfecting and accelerating the healing of mild skin abrasions. Finally, the leaves of wild violets contain a high level of mucilage, which may soothe irritated tissues. Fresh or dry, the leaves can be incorporated into a strong poultice or infusion to reduce under-eye puffiness.

Violet Oil For Sleep

One study suggests that violet oil, in the form of nasal drops, may be an effective remedy for chronic insomnia. Researchers behind the study believe that the calming and relaxing properties of violet can aid a more peaceful night’s sleep. Inhaling the aroma may be a great way to calm the mind and promote relaxation before bed. Massaging it into the skin may help relax the body and moisturize the skin. Additionally, studies show that violets are rich in anti-inflammatory properties, which may reduce muscular and joint stiffness.

Violet Oil For The Skin

Although violets may encourage lymphatic flow and enhance moisture on the skin, the carrier oil in which you infuse the violet flowers will offer the majority of benefits for the skin. In the case of sweet almond oil, for example, it helps protect the skin from potential UV damage. It may also accelerate the healing of skin burns and rashes. Olive oil will offer other benefits, and so will jojoba oil. Consider which oil works best for your skin and then you can make the violet-infused oil, which we detail how to make below. 

How To Make Violet-Infused Oil

Violets are easy to spot in early spring, and you’ll notice that they don’t have an aroma in North America. In Europe, you can identify them by their signature sweet aroma. If you are foraging, make sure that you identify and research the type of species to ensure that it is edible and non-poisonous. Once you secure your violets, you have to choose the oil for infusion. Sweet almond oil is an excellent carrier oil because it has an ability to boost collagen production and enhance skin hydration. 

Don’t wash the violets after you pick them. Make sure they are relatively dry from sun exposure when picking flowers. If the petals are a little moist, let them dry out on your windowsill for a day. Add the dry flowers to a sterile, glass jar and pour the sweet almond oil into it, making sure that the flowers are fully submerged. Don’t place a lid on the jar; rather, place a piece of cloth and rubber band over the jar so that it can breathe. Place it in a dark spot and shake it occasionally. Add some oil in case of possible evaporation. After about four weeks, strain the mixture through a cheesecloth or fine mesh sieve and store the infused oil in an airtight glass jar. This is valuable oil, so don’t lose it or waste a drop.

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Your mom probably warned you against going outside with wet hair because it would make you sick. Is this just superstition, or can going outside with wet hair actually make you ill? Illnesses like the common cold or flu tend to increase during the winter, but the reality is that there is no connection between wet hair and your chances of getting sick. And for the record, cold weather itself doesn’t make you sick either. 

Going Outside With Wet Hair In The Cold

“Go outside with wet hair and you’ll catch a cold!” Almost every child heard that growing up, but apologies to all mothers and grandmothers because they were incorrect saying that. Quite simply, it just isn’t true. You cannot get sick from simply going outside with wet hair because that is not a cause for catching a cold. Health experts state that a microorganism, such as a virus or pathogen, has to be involved to cause infection. Is there at least some logic to that old warning from moms, though?

According to experts, colder air temperatures are better environments for viruses to travel through the air. This is especially true for the rhinovirus, which is the most common cause of the common cold. Some research suggests that lack of sun exposure and low vitamin D levels during the winter also play a role in a weaker immune system, or at least a diminished ability for the immune system to respond to infection. 

If Wet Hair Isn’t The Cause, What Makes You Sick?

Wet hair makes you uncomfortable in colder weather, but it doesn’t increase the risk of you contracting a virus. Germs that cause infections spread through the air or via bodily fluids like blood, mucus, or water droplets that you expel during coughs or sneezes. You can also catch an infection if you touch a hard surface that has viral droplets on it, and then you touch your mouth, eyes, nose, or small wound. That’s why coming in close contact with a sick person dramatically increases your risk of infection. Germs enter the body through your mouth, nose, and if you touch your face after touching an infected surface; they don’t enter the body through your hair. If you happen to fall ill after going outside with wet hair, you probably contracted a virus. Being in the cold air just made the symptoms more noticeable. 

Why Do People Still Believe This Old Myth?

As stated previously, cold temperatures are better environments for viruses like the rhinovirus to travel through the air and linger in the nose and mouth. During colder weather, people tend to gather indoors, where ventilation and air circulation is not as great. The lack of natural ventilation coupled with close contact and central heating creates a breeding ground for germs. The reason for this is because standing in close proximity to others can expose you to water droplets that they expel through sneezing or coughing. Additionally, artificial heat can dry out mucus in the nasal passageways. Why does that matter? Dried mucus lessens the ability to trap germs and fight illness. 

Tips For Going Outside If You’re Already Sick

If you want to brave the cold outdoor weather and you are already sick, there are things you can do to prevent symptoms from worsening. Below, you’ll find a few quick tips to keep you healthy in the cold: 

• Cover your nose and mouth: This is not in regards to sneezing and coughing, although you should cover your nose and mouth in those instances. Wear a scarf or mask to keep warm and protect you and others from spreading or catching more germs. 
• Bundle up: Whether your hair is dry or wet, dress for the weather to help trap body heat and keep symptoms from getting worse. Wear multiple layers and consider investing in a down jacket or cold-weather running apparel. 
• Dry your hair or wear it up: If you are already sick, dry your hair before going outside because that will help you stay warm. If you are pressed for time, however, tie your hair up into a beanie or winter hat and that will help with your sniffles.

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Getting sunlight in your eyes first thing in the morning may not be what you want, but it’s something you need. Researchers note that morning sunlight exposure helps reset your body’s internal clock, helping cue the body that it’s time to wake up. By that logic, you cue the body to be more awake and help it figure out when it’s time to go to bed once the sun goes down. Sunlight exposure is not just beneficial for your sleep; rather, it can lead to benefits that we detail in this article. 

Let us be clear when we say that you should not stare directly into the sun, as that can damage your eyes. Be outside, ideally walking for about 10-30 minutes in the morning, to promote hormonal balance and metabolic wellbeing. The reason that you incorporate a walk into your morning sunlight exposure is to promote optic flow. Walking stimulates neurons in the eyes that communicate to the brain that it is daytime and time to be alert. That sets your body’s biological responses on the right path. 

How long you stay outside will ultimately depend on the brightness level. If it is very bright, two minutes per day is the minimum. Even if it is a cloudy day, you can benefit from heading outside in the morning. Note that experts do not want you to wear sunglasses because you should not shield your eyes from natural light. Seeing the light promotes a spike in healthy cortisol, which promotes wakefulness and optimal immune function. This spike will happen every 24 hours, but do your best to decide when it happens, i.e. when you first see sunlight. 

Helps Improve Sleep

When you expose yourself to sunlight in the morning, nocturnal melatonin production occurs sooner. That means that you go to sleep more easily when night time comes around. Although melatonin production has seasonal variation because of light availability, you can advance the melatonin rhythm phase via morning sunlight exposure. Studies found that this may be an effective strategy to ward off insomnia, seasonal affective disorder (SAD), and premenstrual syndrome. By making cortisol in the morning, the body avoids having a surplus at night, making it easier to go to sleep. Plus, sunlight helps the body make serotonin, which is a precursor to melatonin!

Enhances Your Mood

As previously mentioned, sunlight can help boost the production of serotonin, which is a feel good brain chemical. One of the best ways to control the release of this chemical is via morning sunlight exposure. According to research, serotonin plays an active role in the treatment of depression. By exposing the body to full spectrum sunlight in the morning, it produces serotonin, which improves mood throughout the day. Outdoor light, even on a cloudy day, delivers more lux than indoor light. For example, rainy days still produce lux levels of 1,000 or more, which is greater than any indoor light can produce. On sunny summer days, outdoor light can deliver 1,000 times brighter than any indoor light.

Immune Cell Regulation

The immune system has a complex list of different cells. If a certain cell doesn’t function or exists in imbalanced amounts, the immune system either becomes suppressed or stimulated, increasing the risk of inflammatory conditions, autoimmune disorders, or even cancer. UV exposure works to increase T-regulatory cell activity. These immune cells basically tell other immune cell types to stay calm. By supporting immune system regulation, you can protect your overall health and reduce the risk of excessive inflammation. 

Improves Metabolic Function

Metabolic syndrome relates to blood pressure, diabetes, obesity, and many other health issues. Type 2 diabetes and heart disease are associated with poor glucose metabolism, which means that the body cannot break down and use glucose. Statistics show that about 20-30% of people worldwide deal with metabolic syndrome; however, sunlight exposure may aid normal metabolic function. Studies on this subject are ongoing, but past studies indicate that regular sunlight exposure helps balance circadian rhythm, which supports appetite regulation and overall metabolic markers. 

May Improve Skin Health

UVB light may improve skin health, especially in people who suffer from inflammatory skin conditions like eczema and psoriasis. One study found mast cells play a critical role in calcitonin gene-related peptide (CGRP) mediated immune suppression. That may explain why sun exposure may effectively remedy symptoms of psoriasis. This skin condition can cause flaky, scaly patches on the skin because skin cells grow too fast. Researchers confirmed that UVB light slows this overactive growth by calming inflammation. The same anti-inflammatory effects may also help reduce eczema symptoms, potentially by correcting vitamin D deficiency on the skin.

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Collagen is the beauty buzzword at the moment, and there is a constant quest to improve it or get more of it. Some people take ingestible powders while others apply skin care products that aim to enhance collagen function. In the simplest of terms, collagen is the most abundant protein in the human body, and it is responsible for ensuring healthy skin, nails, and hair. That means that what you do, what you eat, and what you put on your skin can affect collagen and the skin carrier. 

As you age, the body’s ability to produce collagen declines and skin loses elasticity as a result. This is why skin starts to sag or wrinkle, but there are things you can do to prevent this from happening early on in life. We aren’t saying that you can avoid aging altogether, but there are habits to both take up and break to achieve a glowing complexion. For example, you can click here to learn more about foods that help enhance collagen production. And you can continue reading to learn about common habits that damage your collagen. 

Sun Exposure

There’s no denying the wonderful feeling that comes from laying in the sun on a pristine beach. You want to tan the skin to achieve a beautiful bronze hue, but sun exposure is a big problem for your skin. UV damage breaks down collagen at a faster rate than natural aging. UV rays penetrate the dermis (middle layer of the skin), causing an abnormal build-up of elastic fibers (responsible for wrinkles). Additionally, UV damage increases the production of free radicals, raising the number of enzymes that break down collagen. If you decide to spend some time in the sun, use sunscreen and find shade whenever you can. 

Stress

You may have heard that stress contributes to early signs of aging, and you heard correctly. Stress can increase inflammatory markers in the body, ultimately decreasing the body’s production of collagen. Granted, that isn’t the only negative effect that stress has on the body. It can also worsen mental health and increase unhealthy eating habits. This is why so many health experts encourage people to incorporate more stress-relieving activities into their lives. Anxiety or stress is not a walk in the park, so take the steps you need to take in order to curb the effects. Practice meditation, breathing techniques, aromatherapy, massage therapy, yoga, or Tai Chi to help manage stress. 

Lack Of Sleep

Everyone always says they need to get their beauty sleep, and there is truth to this. Sleep does wonders for immune function, mental health, and the body’s largest organ: the skin. Several studies found that lack of sleep can affect collagen production in the body. When the body produces less collagen, the signs of aging are more noticeable. Sleep experts encourage adults to get seven to eight hours of sleep every night for optimal health. Can healthy sleep habits make you look younger? This is up for debate, but it is one step to help to prevent collagen levels from declining.

Not Enough Vitamin C

In addition to enhancing immune function, vitamin C stimulates collagen synthesis. This happens whether you apply a vitamin C product topically to the skin or eat vitamin C-rich foods. It is also a powerful antioxidant, which helps to fight free radicals that aim to break down collagen in the body. Because the human body cannot generate vitamin C on its own, it is your responsibility to obtain it via diet or supplements. You can click here to learn more about the best vitamin C foods to eat. 

These common habits can damage the collagen in your skin and contribute to accelerated skin aging. Remember, apply sunscreen when you go out in the sun and find ways to combat the stress in your life. Finally, get your beauty sleep and continue to eat vitamin C-rich foods to encourage optimal collagen production.

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