Written by our Clinic Assistant, Hailey Duggirala

It’s finally starting to warm up! The days are longer, brighter, and full of exciting outdoor activities. Whether you’re taking a much-awaited tropical vacation, embarking on a long weekend hike, or just taking your dog out for a stroll around the neighborhood, it’s important to protect your skin from sun damage. But with more and more brands promising to provide the “best” quality sun protection for your money, it can be difficult to pick a product that’s right for you.

To help you get started, here are a few tips and tricks worth considering:

Step One: Look for Green Flag Ingredients and Qualifiers

There are a lot of buzzwords around the perfect skincare–so what really matters? When looking for a high-quality sunblock, you’ll want to grab something broad-spectrum. This means that the product is equipped to protect you from multiple kinds of harmful sun rays. This is important for maintaining the longevity of your skin, as well as preventing sun-damage related diseases like skin cancer. 

You will also want to find a product with SPF 30 or higher, the rating recommended by the American Academy of dermatology. SPF, which stands for “Sun Protection Factor,” is a measurement of how effectively a sunscreen is protecting your skin, so it’s important to make sure to keep a high-rating in mind. 

If you plan on swimming or frequently perform strenuous exercise, it might also be worth looking for a water-proof sunscreen. This option would help to protect your skin better in cases where other sunscreens may simply wash off or lose effectiveness more quickly. It is important to remember that, even when wearing a waterproof sunscreen, you will need to reapply every 40 to 80 minutes when sweating or swimming.

Step Two: Avoid Red Flag Environmental and Human Toxins

All skin deserves sunscreen, but not all products advertised as sunscreen deserve to be on your skin (or, for that matter, in our oceans). Some common sunscreens in the United States include known human and environmental toxins, including: 

• Oxybenzone or benzophenone-3
• Avobenzone
• Homosalate
• Octinoxate
• Octocrylene 
• Octisalate

While scientists have a variety of concerns regarding the use and application of these chemicals–including worries about hormone disruption, carcinogenic properties, and environmental destruction–they are still incredibly common on the sunscreen market. By doing your own research into these and other ingredients in your sunscreen, you arm yourself with the knowledge and confidence to make decisions that you feel good about.

Step Three: Mineral VS Chemical

There are two kinds of sunscreen available to us as consumers; mineral and chemical. The formula that’s best for you will depend on your individual skin needs, such as skin sensitivity and skin type. If you have sensitive skin, you may prefer a mineral sunscreen with zinc oxide or titanium dioxide. While effective, this sunscreen is less likely to irritate sensitive skin when compared to a chemical sunscreen. 

If you often find yourself disliking your sunscreen because it leaves a white cast on your skin, you may prefer to use a chemical sunscreen. As many of these kinds of sunscreen are clear rather than white, and don’t rely on mineral blockers that add pigment to the formula, you might find that they better suit your skin. Though chemical sunscreen can absolutely be a good option–and may even be more effective than their mineral counterparts at blocking harmful sun damage–it is especially important to be mindful of the ingredients in your product, as many of the toxic chemicals we discussed earlier on are most present in this type of sunscreen (though there are still great choices on the market!).

Step Four: Trial and Error

The truth is, we don’t always get it right on the first try, and it can be hard to navigate all of the ingredients, considerations, and personal skin needs that go into making a decision about sun protection. One way to parse through the products available is to use the Environmental Working Group (EWG)’s list of certified products. Their approved products are carefully screened for environmental toxins, and you can sort out harmful ingredients like human toxins using their handy sorting tool, which allows you to select specific criteria (including cancer risk and allergen concerns) when searching their directory. 

With so many incredible and diverse products on the market, there’s no reason to settle for one that you don’t love. Sun protection and healthy skin are worth investing in, so don’t be afraid to test out a couple of different sunscreens until you find your perfect fit. There are plenty of choices out there, each designed to support a different set of skin needs–products with moisturizer, mattifying formulas, sunblocks that double as makeup primers or color correctors. With a little patience, time, and research, you can find a sunscreen that protects your skin and blends seamlessly into your skincare routine–year round!

Written by our Nurse Practitioner, Jen Owen, N.P.

About 6 months ago, I started attending High-Intensity Interval Training (HIIT) classes three mornings per week. I roll myself out of bed and get there at 6:30am. I started doing this for a few reasons. First, while I’ve always been good at getting cardiovascular exercise and doing yoga regularly, I knew I needed to increase my strength. I want to stay strong into old age and have strong bones. Second, I had heard about all the benefits of combining strength with cardio and wanted to see for myself. Last, I go at 6:30am because I’m terrible at exercising after work and I like knowing I’m done before I head into my work day. And, I’m more of a morning person anyway.

This blog will hopefully explain why you might want to try these types of workouts, too! 

Strength and cardio training have long been known for their physical benefits, but did you know they’re also key to staying younger longer?

High-Intensity Interval Training (HIIT), bootcamp workouts, and traditional strength training are all the rage in fitness—and for good reason. Let’s explore the science-backed benefits, how often you should train, and whether these methods can help you age gracefully.

The Benefits of Strength and Cardio Training

When it comes to improving overall health and longevity, combining cardio and strength training is a winning formula.

Here’s why:

1. Cardiovascular Health: Cardio workouts, especially HIIT, are proven to lower blood pressure and improve heart health. Studies show that even short bursts of intense cardio can significantly enhance cardiovascular function

2. Muscle and Bone Strength: Strength training is essential for maintaining muscle mass and bone density, especially as we age. Regular resistance exercises help reduce the risk of osteoporosis and frailty.

3. Metabolic Boost: HIIT has been shown to improve insulin sensitivity and increase metabolism, making it a great tool for preventing metabolic disorders like type 2 diabetes.

4. Mental Health: Regular exercise, whether cardio or strength-based, has been shown to reduce symptoms of anxiety and depression by releasing feel-good endorphins.

How Often Should You Train?

For general health and longevity, a combination of cardio and strength training is recommended. The American Heart Association suggests at least 150 minutes of moderate-intensity cardio (or 75 minutes of vigorous cardio like HIIT) per week, along with two or more strength-training sessions.

If you’re looking to maximize benefits, incorporating HIIT two to three times a week is a great way to improve both endurance and metabolic health.

Can It Help You Stay Young Longer?

The answer is yes! Research has shown that exercise, especially HIIT, can have anti-aging effects at the cellular level. A 2017 study found that HIIT improved the function of mitochondria, the powerhouses of our cells. This suggests that regular exercise could slow down the aging process by enhancing cellular repair and regeneration.

Beyond cellular health, exercise also reduces the risk of age-related diseases like heart disease, diabetes, and dementia, helping you maintain not just physical vitality, but cognitive function as well.

Conclusion

Strength and cardio training offer a wealth of long-term benefits. From boosting your heart health to improving your cellular function, regular exercise is one of the best ways to promote longevity and maintain a youthful, active body.

You don’t have to go at 6:30am, but if you do, maybe I’ll see you there!