7 Sun Tips to Stay Safe This Summer

The first day of summer was yesterday and with this weather heating up, we’re in for a sunny summer! Keeping your skin protected from the sun’s rays is smarter than lying out and soaking them up all day. You can enjoy the sunshine while still staying safe. These tips and facts from Real Self will help keep you safe from the dangerous UV rays.

Summer's almost here, and you know what that means: outdoor festivals, backyard barbecues, and days at the beach! Unfortunately, there's nothing like a sunburn to put a damper on the fun, not to mention leave behind some pretty unsightly tan lines.

However, there's more to using sunscreen than preventing crazy patterns and itchy skin. Any time a RealSelf user asks our doctor community how to prevent wrinkles and other signs of aging, their #1 tip is to wear sunscreen daily. Not only is UV radiation the most common cause of facial aging, but 90% of skin cancer is caused by exposure to the sun. (An even scarier statistic is the fact that one in five Americans are expected to develop the disease in their lifetime.)

You may think your avoiding UV damage isn't always as simple as "my moisturizer has SPF 15." To help you avoid the risks of too much exposure, we turned to dermatologistDr. Susan Van Dyke and the American Society for Dermatologic Surgery (ASDS) to bring you these seven facts about proper sun protection:

1. Anything greater than SPF 50 provides the same protection
"A 50 SPF blocks 98.00% of UVB light (the burning rays) while a 100 SPF will block 99.00%,” says Dr. Van Dyke. “This level of benefit [to either] is of course contingent on applying enough and reapplying frequently."


2. Makeup and moisturizers with sunscreen aren’t always enough
Unless your makeup/moisturizer provides broad spectrum sunscreen and is reapplied throughout the day, it isn’t enough protection for all day sun exposure. According to ASDS, it’s fine if “you are only walking to your car from work or going into the store. But if you are going to spend a few hours outdoors, then you need to wear a broad spectrum sunscreen."


3. You need to reapply every 2 hours
"The active ingredients in sunscreen break down when exposed to UV light," says Dr. Van Dyke. "To maintain the SPF on the label, you need to keep reapplying as the ingredients lose effectiveness: every 2 hours, more often if you sweat or swim."


4. You should use one ounce to cover your whole body
According to ASDS, “Research shows that many people put on about half of the amount of sunscreen they need, so be sure to lather it on." And don’t forget the sensitive skin on your lips: Use lip balm with an SPF of 30 or higher.


5. It’s not a free pass to suntan all day
"Sunscreen is not 100% even in the best of cases," warns Dr. Van Dyke. "Realistically speaking, few of us follow guidelines perfectly. If you really want to save your skin, the best approach is to use sunscreen, cover up (hats, sunglasses, SPF clothing), and seek shade."


6. Tanning oil with SPF 10 doesn’t count
“Less than an SPF of 15 doesn't protect you from the cancer-causing side effects of sun exposure,” says Dr. Van Dyke.


7. Don’t wait til you’re in the sun to apply
“Sunscreen should be applied one-half hour before going outside, giving the skin time to absorb it,” says ASDS.


The next time you're picking out sunscreen, here's what you should look for:

Titanium Dioxide and Zinc Oxide
Minimum SPF 15, ideally 30-50
Broad spectrum UVA/UVB (UVB causes burns, but UVA is also damaging to the structure and health of skin)
Water resistance if you'll be swimming or sweating

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Happy Father's Day!

Happy Father's Day to all the dads out there doing their best to be role models for their children. Thanks for everything!

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Exercise Is Good for More Than Weight Loss

Exercising is difficult, no ifs, ands or buts about it. But when it comes down to it, exercising can benefit you in ways you might not have even realized. There are a million reasons why you don’t want to work out but Care2 has 7 reasons that prove that you should.


Starting a new exercise routine can be daunting, and the long-term benefits can often seem too far off to motivate us to give up an extra hour of sleep in favor of hitting the gym. But luckily, there’s plenty of instant gratification to be had when you work out. Need some motivation? Keep reading for seven ways your workout will benefit you immediately.

It’ll boost creativity.

A thirty-minute aerobic workout can increase your creativity for up to two hours post-exercise, according to one study. Want to supercharge the effects? Take that workout outside—spending time in nature boosts the cognitive benefits.

It’ll improve your mood.

Runner’s high is real—and you don’t need to be fast to experience it. In a study of college students jogging at low, medium, and high intensities, all reported feeling better after exercising, regardless of intensity.

It’ll boost your metabolism.

Whether you lift weights or prefer cardio, exercise boosts your metabolism within minutes—and it keeps going even after you’ve finished your workout, helping you burn more calories long after your cool down.

It’ll improve your skin.

It may take a few weeks of exercise before you start seeing improvements to your abs, but the effects on your skin are immediate. Exercise increases your body temperature, boosting blood flow to your skin and giving you that healthy glow.

It’ll help you at work.

Big meeting? Fit a short workout into your morning. One study found that participants who completed 15 minutes of stationary cycling had faster reaction times on working memory tasks, possibly because intense bursts of cardio make make your attentional and memory resources more efficient.

It’ll boost your productivity.

Another way more time at the gym can improve your time at the office? The boost in productivity—one study found that replaced two and half work hours a week with exercise increased employees’ self-rated productivity and decreased sick days.

It’ll lower your blood pressure.

Just one workout can lower your blood pressure for up to 16 hours. And over time, exercise can be just as effective as some medications for lowering blood pressure.

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Mental Health: Boost Your Mental Health With These 7 Tips

When you feel worn out and run down you need to change your habits. A few easy lifestyle changes are all that’s needed to improve your mental and physical health. In honor of Mental Health Awareness Month, Mashable has compiled 7 simple things you can do to feel better when you’re at your worst.

Here are seven quick ways to improve your overall mental health.

1. Walk outside.

Skip the gym and head for the great outdoors. While exercising in itself is a great boost to your mental health, going for a walk or run outside has even more vital health benefits. Studies show you'll exert more effort, and will have increased signs of "vitality, enthusiasm, pleasure and self-esteem," as compared to staying indoors.

2. Take vitamin B12.

You've always known taking vitamins is important, but do you know about the benefits of B12?

Studies have shown that a severe deficiency of B12 can lead to depression, anxiety, paranoia and more harmful problems. Get your B12 dosage from pill supplements, or by eating foods such as eggs, poultry and dairy products like milk.

3. Write simple goals.

The National Alliance on Mental Illness says setting simple, well-defined goals like, "I will smoke one less cigarette, each day, for the next three weeks," is a great way to actually accomplish something. Set goals for yourself in relation to your mental health (such as, "I will take two minutes each day to focus on breathing"), and be as specific as possible.

Once you've accomplished that goal, reward yourself!

4. Listen to slow, calming music.

Plenty of studies have shown that performing tasks while listening to classical tracks such as Pachelbel's "Canon in D Major" soothes your mind and reduces anxiety. If you're not one for classical music, opt for other tracks that are slow and simple.

5. Use lavender oil.

Put a bit of lavender oil on your pillow. Studies show that the essential oil canimprove your sleep quality and help battle insomnia. If you don't want it on your pillow, try drinking a bit of lavender tea before bed to soak up its healthful benefits.

6. Spend money on someone else.

You know that victorious feeling you get when you find the perfect gift for someone? That's your happiness levels skyrocketing. Studies have shown that people who buy something for someone else feel happier throughout day. And you don't have to break the bank every time -- spending $5 for someone else is perfectly effective.

7. Meditate.

We know this is constantly touted as the mind-clearing fix-all, but it's for good reason. Mindful meditation can increase the brain's emotional regulator, and can help combat depression, anxiety, stress, insomnia and more. Start slowly by meditating for three to five minutes per day in order to get comfortable with silence.

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