Protect yourself from too much Sun

Summer is here in the Philippines, everybody is out there swimming at the beach, but be careful in going out under the sun, too much sun is dangerous to our skin. Despite this dangers who can resist the lure of a beautiful sunny day on the beach, specially after a dreary stormy weather and for those unluckier ones who barely see and feel the sun because they are sleep at day. The sun enables us to manufacture Vitamin D and luckily for us who live near the equator we get enough sun during our day to day activities. Here are some simple tips too avoid harmful rays from the sun:

• Use sunscreen = A sunscreen will not make you sun proof but its sun protection factor (SPF) represents the degree to which a sunscreen can protect the skin from sunburn. You will still tan even when you use a sunscreen. An SPF of 15 for daily activities and up to SPF 30 for full sun exposure is recommended. Make sure the label reads broad spectrum protection, sunscreen that protects UVA and UVB. Check the water resistance sunscreen that stays on your skin longer even if it gets wet. Water resistant doesn't mean its waterproof, water resistant sunscreen need to be reapplied as instructed on the label. Sunscreen should be applied 30 minutes before sun exposure and repeatedly every 30 minutes to 1 hour, especially when engaged in vigorous activities such as swimming and tanning on the beach.
• Dress with care = Wear clothes that protect your body, cover as much of your body as possible. If you plan to be outside on a sunny day. Wear a wide brimmed hat, long sleeves and long pants. Use an umbrella for shade. And don't forget to protect your lips and your eyes as well, Wear UV protected sunglasses and lip balm with SPF.
• Reduce time in the sun = This is especially recommended from 10 am to 4 pm, when the sun's rays are strongest, Even on an overcast day, up to 80% of the sun's rays can get through the clouds. Stay in the shade as much as possible throughout the day.
  

Useful tips to avoid Osteoporosis

Seven Helpful ways to guard against bone loss (osteoporosis):

• Engage in moderate physical activity 30 minutes a day, done 10 minutes at a time, because exercise strengthens bones.

• Eat the right foods. A varied diet gives you the right mix of nutrients.

• Stop smoking, smoking decreases absorption of calcium and lower estrogen levels, promoting bone menopausal symptoms.

• Ensure enough calcium intake. Those who are lactose intolerant or are unaccustomed to milk products can get calcium from deep dark leafy vegetables and small fish (even canned varieties).

• Avoid alcohol, it has adverse effects on bone forming cells.

• Control your sodium (salt) and protein intake because they decrease calcium retention. A 10 to 12 ounce steak or any meat will interfere with your calcium absorption.

• Get enough Vitamin D to enhance calcium absorption and bone maintenance. Get out in the morning sun for at least 15 minutes daily.
  

Increase Bone thickness to treat Osteoporosis

There is no complete cure for Osteoporosis, but some supplements and medicine can increase bone thickness and reduce fracture risk. You can to first to your doctor before you decide which one to try.

Hormone Replacement Therapy (HRT) = Is a long established treatment for osteoporosis in with women with low estrogen levels (usually due to menopause). HRT increases the bone density and reduces fracture rates. However, it also increases the risk of blood clots, some cancers, heart attacks and strokes in older postmenopausal women. As such, HRT use is not widely used for osteoporosis, but it may be used for short-term treatment of menopausal symptoms in early menopause. Men with low testosterone levels may benefit from testosterone replacement.

Bisphosphonates = Are bone specific medicines that increase bone density and reduce fractures. They are the currently the preferred treatment for Osteoporosis. It is important take the tablets as advised: on an empty stomach with plenty of water (not tea, coffee, or juice), remain upright, and not taking other foods or medications for half an hour to avoid possible indigestion.

Calcitriol = is also a form of Vitamin D that helps the body absorb calcium and incorporate it into the bone. Supervision by a doctor is needed as it can raise calcium too much.

Vitamin D = or calciferol supplementation can correct vitamin D deficiency, which is common in older people who are seldom outdoors. Vitamin D helps you absorb the calcium in your diet and your bones utilize it.

Calcium = supplementation of calcuim, typically 1,000 mg daily can slow bone loss but does not usually stop it completely. A 250 ml glass of milk contains about 300 mg calcium, aim for a low fat dairy. Some people may find taking calcuim tablets easier than having four dairy portions a day.