Lens Color and Sun Safety

imageWhen talking about sun safety, we talk primarily about the skin, however, protecting your eyes from the damaging rays of the sun is just as important as applying sunscreen.

Lens colors affect how much visible light reaches your eyes, so it is important to know which colour lenses would be right for you.

Make sure your lenses are dark enough to keep your eyes comfortable, and that you wear your sunglasses every time you go outside.  Just like wearing sun screen, wearing sunglasses needs be part of your lifestyle.

Dark Colour Lenses: Brown, Gray & Green

These colour lenses are great for everyday use and outdoor activities. Darker shades are intended to cut through the glare and reduce eyestrain in moderate-to-bright conditions.  Darker colour lenses limit colour distortion.

Dark colour lenses are great for general daily use, and provide true colour perception, and aid in preventing eye fatigue during outdoor activities, where glare is not an issue.

Light Colour Lenses: Gold, Yellow, Amber, Red & Rose:

These colors excel in moderate to low light conditions.  They provide excellent depth perception, enhance contrasts, improve the visibility of objects and make your surroundings appear brighter.

Light colour lenses  are great enhancers for vision by giving you high contrast, enhanced depth perception, and reduced glare. They are helpful for any sport where distance needs to be judged such as golf or racquet sports.

Here is a quick colour break down to help decided what colour lenses are best for you:

The basic rule of thumb for choosing a lens is to consider color opposites. Blue is opposite of Yellow and Red is opposite of Green. Red lenses will absorb Green light and Yellow Lenses will absorb Blue/Ultraviolet light, and vice versa.

Green – green lenses work the same in any light conditions, so can be used for any outdoor activity.  Green tints reduce glare, while offering high contrast and visual sharpness.

  • Good for general purpose use
  • Offers even color perception
  • Dims glare while brightening shadows
  • Provides good contrast for low-light conditions

Gray – Gray is a popular neutral tint that allows the eyes to perceive colors in its purest form. Gray tints reduce brightness and glare. Choose gray for driving and outdoor sports.

  • Good for general purpose use
  • Reduces eye fatigue
  • Provides true color perception
  • Minimizes glare, especially off water

Brown / Amber – These lenses are great for activities like tennis, golf or other sports where distance is a factor and must be calculated.  Brown tints reduce glare and block blue light, giving them the ability to brighten vision on cloudy days.

  • Good for variable conditions
  • Enhances contrast
  • Improve depth perception

Yellow/Orange – Yellow and orange tints increase contrast in low-light conditions. These tints tend to make objects appear sharper both indoors and outdoors.

• Filters out hazy light that is hard on the eyes
• Good for using at Dawn and Dusk
•Provides greater clarity in fog, haze, and other low-light conditions

Pink and Red – These colours provide better visibility on the road, by improving visual depth & reducing eye strain.

  • Provides good road visibility
  • Offers greatest amount of contrast

Blue and Purple –   These colours block the glare from visible white light. Useful for outdoor sports,  such as snowboarding, biking, or sailing.

  • Helps define contours
  • Reduces glare
  • Enhances color perception

What ever colour choice you pick, remember the most important thing is to wear your sunglasses!

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Expiration Dates – How long is too long?

multivitamin-tabletsWe all have expired vitamin bottles in our medicine cabinets. Some we take daily, while others are taken on a more infrequent basis.  So what happens if your vitamins expire… are they still good?

Vitamins in general should be stable for up to five years if stored properly: however, there are some exceptions.  Water-soluble substances (vitamin C, B-complex vitamins) are susceptible to a process called deliquescence, in which humidity causes some compounds to break down.

As vitamins begin to degraded – whether from oxidation, exposure to humidity, light, air, or heat, they are safe to consume but will have lost their effectiveness.  Some manufacturers may increase the vitamins strength by adding up to 40% more than what’s stated on the label, so that the vitamins are at 100 per cent strength at the time of expiration.

Signs of vitamins past their expiry dates vary: look for changes in color, physical appearance, taste, or smell.

So how should we store vitamins to maximize their potency over time? Keep your vitamins in a cool, dry place, away from heat and light, and make sure they are sealed in an air-tight container, and always follow storage directions on the label.  Also, don’t remove the little silica gel packet, it helps remove moisture from inside the bottle.

 Do not keep your vitamins in your bathrooms and kitchens, because of the humidity and temperature changes.

Refrigerators, can be a good option for those vitamins that you consume once in a while; however, vitamins that you consume on a daily schedule will breakdown quickly because of the frequent opening and closing  of the container; which can cause condensation and expose the vitamins to moisture.

Pressed tablets, such as aspirin, are more porous and allow a greater influx of oxygen once the bottle has been opened and will alter the supplements chemistry, limiting their effectiveness. Try purchasing encapsulated or coated vitamins.

The biggest factor that determines shelf life is product quality.  Look for supplements that have high amounts of essential material and low levels of nonessential material. The supplements must be packaged in opaque and secure containers in a sterile, dust-free, dehumidified environment.

Products if stored properly in unopened bottles should last at least two years before any loss of potency occurs.

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What is SPF?

sunscreenThere are many choices for sunblock: creams, mousses, sprays and powders, ranging from SPF of 15 to SPF of 55 or higher.

Sunscreens are made with dozens of active ingredients that either use “absorbers” to create a chemical reaction to absorb UV rays or physical barriers that reflect and block UV rays. Many sunscreens incorporate both methods.

What is SPF?

Sunscreens are rated by the strength of their sun protection factor (SPF). The SPF number refers to the product’s ability to prevent UVB rays from damaging the skin.

A product with SPF 15, filters out approximately 93 percent of all incoming UVB rays.

A product with SPF 30, filters out approximately 97 percent of all incoming UVB rays.

A product with SPF 50, filters out approximately 98 percent of all incoming UVB rays.

  • It should be noted that no sunscreen, regardless of strength, will stay effective longer than two hours without reapplication.

To ensure that you get the full SPF of a sunscreen, the average adult needs about 2 or 3 tablespoons of sunscreen to cover their body and 1 teaspoon to cover their face and neck. That’s about half of a 237ml  bottle of sunscreen for a full day at the beach.

Sunscreens should be applied 30 minutes before sun exposure to allow the ingredients to  bind to the skin. Reapplication of sunscreen is just as important, so reapply the same amount every two hours.

Sun tips:

  • Sunscreen should be used on any exposed skin including ears, lips, feet etc
  • Use a lip balm with SPF and reapply often
  • Apply sunscreen on cloudy days – UV rays can pass through clouds
  • Sunscreens have an expiry date; they contain chemicals that may not work as well after the expiry date
  • Sunscreens can be affected by extreme changes in temperature, so leaving your bottle of sunscreen out in the sun all day, can destroy some of the chemical compounds and make the sunscreen much less effective.
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Learning the ABCDE rule for skin cancer

Article by: sunprotectionandproductsguide.com

Finding melanoma early is the key to curing this terrible disease. That is why learning the ABCDE rule for skin cancer is so important. This system provides and easy way to recognize moles and growths that might be cancerous.

Although most of your “suspicious” moles will turn out to be normal non-cancerous moles, it is much better to be safe than sorry. To not see, or simply ignore an early melanoma can be devastating. Because melanoma can disguise itself as a strange looking mole, be sure to review the ABCDE rule for skin cancer to properly identify abnormal growths.

If your mole or growth has one or more of the ABCDE’s, you should show it to your doctor as soon as possible!

Pictures of the ABCDE rule for skin cancer

A – Asymmetry: Normal moles or freckles are completely symmetrical. If you were to draw a line through a normal spot, you would have two symmetrical halves. In cases of skin cancer, spots don’t look the same on both sides.

B – Border: A mole or spot with blurry and/or jagged edges.

C – Color: A mole that is more than one hue is suspicious and needs to be evaluated by a doctor. Normal spots are usually one color. This can include lightening or darkening of the mole. Melanoma cells usually continue to produce melanin, which accounts for the cancers appearing in mixed shades of tan, brown and black.

D – Diameter: If it is larger than a pencil eraser (about 1/4 inch or 6mm), it needs to be examined by a doctor. This is includes areas that do not have any other abnormalities (color, border, asymmetry). But, don’t be fooled by size alone – it can be smaller.

E – Elevation/Evolving: Elevation means the mole is raised above the surface and has an uneven surface. Looks different from the rest or changing in size, shape, color.

In addition, there are other features of melanoma such as surface changes (bleeding, oozing, flaking) or signs of itchiness, pain, or tenderness. After examining the mole, if your doctor thinks the mole is a melanoma, then a biopsy will be performed for further analysis.

Basically, any mole or growth that is CHANGING needs to be checked by a physician.

To read the complete article, click here.

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Signs and Symptoms of Skin Cancer

molesWritten by cancer.org

Summertime means most of us will be spending more time outdoors. Sunscreen is only one defense against skin cancer.  More importantly is to keep an eye on your skin and to pay attention to all changes, no matter how small.

Unusual moles, sores, lumps, blemishes, markings, or changes in the way an area of the skin looks or feels may be a sign of melanoma or another type of skin cancer, or a warning that it might occur.

Normal moles

A normal mole is usually an evenly colored brown, tan, or black spot on the skin. It can be either flat or raised. It can be round or oval. Moles are generally less than 6 millimeters (about ¼ inch) across (about the width of a pencil eraser). Some moles can be present at birth, but most appear during childhood or young adulthood. New moles that appear later in life should be checked by a doctor.

Once a mole has developed, it will usually stay the same size, shape, and color for many years. Some moles may eventually fade away.

Most people have moles, and almost all moles are harmless. But it is important to recognize changes in a mole – such as in its size, shape, or color – that can suggest a melanoma may be developing.

Possible signs and symptoms of melanoma

The most important warning sign for melanoma is a new spot on the skin or a spot that is changing in size, shape, or color. Another important sign is a spot that looks different from all of the other spots on your skin (known as the ugly duckling sign). If you have any of these warning signs, have your skin checked by a doctor.

The ABCDE rule is another guide to the usual signs of melanoma. Be on the lookout and tell your doctor about spots that have any of the following features:

  • A is for Asymmetry: One half of a mole or birthmark does not match the other.
  • B is for Border: The edges are irregular, ragged, notched, or blurred.
  • C is for Color: The color is not the same all over and may include shades of brown or black, or sometimes with patches of pink, red, white, or blue.
  • D is for Diameter: The spot is larger than 6 millimeters across (about ¼ inch – the size of a pencil eraser), although melanomas can sometimes be smaller than this.
  • E is for Evolving: The mole is changing in size, shape, or color.

Some melanomas do not fit the rules described above. It is important to tell your doctor about any changes or new spots on the skin, or growths that look different from the rest of your moles.

Other warning signs are:

  • A sore that does not heal
  • Spread of pigment from the border of a spot into surrounding skin
  • Redness or a new swelling beyond the border
  • Change in sensation – itchiness, tenderness, or pain
  • Change in the surface of a mole – scaliness, oozing, bleeding, or the appearance of a bump or nodule

Be sure to show your doctor any areas that concern you and ask your doctor to look at areas that may be hard for you to see. It is sometimes hard to tell the difference between melanoma and an ordinary mole, even for doctors, so it’s important to show your doctor any mole that you are unsure of.

To see examples of normal moles and melanomas, visit the Skin Cancer Image Gallery.

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Self-Care for the Sandwich Generation

caregiverHow caregivers can recover from—and avoid—burnout.

By Susan Fulton. Susan Fulton is Clinical Leader at Classic LifeCare a BC-based home care provider.

Are you a member of the sandwich generation? If you’re unfamiliar with the term, the sandwich generation is the current generation of people, usually women, who care for their aging parents while supporting their own children.

The sandwich generation doesn’t have it easy.

In fact, nearly a third of unpaid family caregivers are stressed out to the point of breakdown due to serious gaps in seniors respite programs. That’s according to a September 2015 report by the Seniors Advocate of British Columbia.

The BC Senior’s Advocate also reported that:

  • Twenty-nine per cent of caregivers are in distress.
  • Unpaid caregivers provide 19 hours of care per week on average (caregivers in distress report providing as many as 30 hours of care per week).
  • While 54% of caregivers would benefit from respite services, few are accessing the help.

“There is little question that caregiving is stressful,” BC Senior’s Advocate Isobel MacKenzie (@SrsAdvocateBC) said in her September report. “The physical strain of caregiving is exacerbated by the emotional toll of watching your loved one becoming increasingly frail.”

According to the BC Seniors Advocate’s report, respite, such as visits by a home care worker, offers adult caregiver the chance to recharge and avoid burnout or crisis.

Ultimately providing caregivers with some sort of respite strengthens a healthy relationship between the person receiving care and the caregiver.

Caregiver Burnout is Common, But Can Be Avoided With Small Breaks

Caregiver burnout is all too common and can often be avoided with small breaks throughout the week.

Even a two- or three-hour break can be enough to revitalize the caregiver and give them some room to breathe.

The caregiver needs a break just so they can go back to being the daughter or the husband, rather than the caregiver.

What Are the Symptoms of Caregiver Burnout?

It’s important to recognize the symptoms of burnout.

Symptoms can include feeling constantly tired, and losing interest in the hobbies and pastimes that typically bring you pleasure and help you enjoy life.

Growing increasingly irritable while facing routine challenges such as commuting to work or even trying to change a lightbulb is another key indicator of burnout.

One client noted she started to use the horn a lot more when driving. She also reported she started to drive a little more aggressively.

At this point burnout can become dangerous.

5 Ways Caregiver Can Care for Themselves

If caregivers don’t care for themselves they are likely less able to care for an aged parent or relative.

Five tips to avoid burnout include:

1) Give yourself a break

Make time to spend some time by yourself. British Columbia is a spectacular place to live, so during the week schedule time to get out and enjoy life.

2) Find a support system

Express how you’re feeling to someone you trust. Perhaps you have a colleague who is experiencing the same challenge, so try to check in to see how you’re doing. Help each other recognize how you’re feeling.

3) Get plenty of exercise

Exercise helps fight burnout, and is also essential for maintaining your health. Some caregivers actually discover they are losing weight – specifically muscle mass. Exercise not only changes your outlook, it can help prolong your life.

4) Eat healthily

Some caregivers simply are too overwhelmed to make healthy food choices, and instead rely on packaged meals and fast food—if they remember to eat at all. Eating healthily is not only good for your body, it can also help improve your mood.

5) Watch for signs of depression

Seek help if you find you are  becoming irritable or you are losing interest in reading books or even even watching television. Talking with a friend or family member can help you identify your feelings and deal with them.

And sometimes all it takes to turn things around is to make some time for yourself.

Susan Fulton is Clinical Leader at Classic LifeCare, a BC-based home care provider.

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The Days Before The Big Race

running-shoes_13602015Whether you are a seasoned runner or a first timer, here are some tips to help you stay organized and keep you relaxed… which will help you run a better race.

The days before the race:

  • Keep to your regular schedule, eat correctly, hydrate and get sleep.
  • Re-read your race package and double check that you have everything you need.
  • Will it be cold/warm on race day? Will it be windy or raining? Find out the weather conditions and follow the forecast in the days before the race.
  • Research the route you will be running.  Find out what type of terrain you will be running on, as well as how many hills there are on the route and when they happen in the race.
  • Have a good idea on the size of the race population so that you can prepare yourself to stand in a crowded race corral with hundreds or thousands of participates.
  • Expect the unexpected –  What if your shoe comes untied or you have to go the bathroom or you get a blister.  By preparing for these scenarios, you’ll have a specific plan in place.

The night before the race:

  • Make sure that everything you need for the morning is ready to go. Pack your race bag, lay out your clothes and runners and know what time you need to leave the house.
  • The night before,  go to bed at a reasonable hour for you to get plenty of sleep so that you’ll feel good the next morning.

Race day:

  • Allow yourself plenty of time to travel to the race start area,  check in, and warm up – factoring in the large crowds and street closures.
  • The race start area will be chaotic. At the start of the race there will be lots of people running shoulder to shoulder  in a small space. You will have to navigate around slower runners while faster runners are overtaking you. Being prepared for this, and do not get swept along with the crowd and start off at a pace that is too fast for you. Take a few minutes to find your pace.

After the race:

  • Cool down
  • Stretch
  • Hydrate
  • Celebrate!!!!
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Local 5K, 10K, & Marathons Happening in May & June

marathon-runners-580x387Victoria BC is known for its  scenic beauty and great temperate weather. So, if you are a runner, Victoria is a little slice of heaven.  There are Marathons, Half marathons, 10K’s, 5K’s, and Fun Runs almost year round. No matter what your physical ability: there is an event for everyone.

Below are a few of the runs that are taking place during May and June.

Harriers Elk/Beaver Ultras | May 14, 2016

The fast and flat 10 kilometer trail circuit around Elk and Beaver Lakes is considered as one of the premiere races of its type in North America. Runners complete 10 laps for the 100K division, 8+ laps for 50 Miles and 5 laps for 50K while walkers complete 4 laps for 40 km. The First-Time Marathoners will complete 4+ laps.

Oak Bay Half Marathon |  May 29, 2016

The Oak Bay Half Marathon is a Victoria classic! This run features a half marathon, a 10km route and a half marathon relay option.

Runners can expect to experience all that Oak Bay has to offer as they take on an extremely scenic course with a good portion of ocean front running. The race itself attracts a field of casual to elite local runners and has been steadily growing year after year.

Victoria Spring Sprint- 21st Annual Victoria Brain Tumour Walk | May 29, 2016

When you register and fund-raise for Spring Sprint, you join a nation-wide movement  transforming the future for brain tumour patients and families. This means funding critical research into the cause of and cure for brain tumours. It also means ensuring the 55,000 Canadians living with the disease have access to Support and information programs that are uniquely needed.

Victoria Goddess Run | June 5, 2016

The Victoria Goddess Run is a women’s running event with a 5k, 10k, and half marathon option. The three runs all happen on the same day and are the culmination of a three day Goddess festival featuring a number of speakers and activities happening in conjunction with the race expo and pick up.

CFB Esquimalt Navy Run |  June 19, 2016

The Navy Run – 10k, 5k and kids fun run is a family-oriented, inclusive community event. The Navy run routes start and finish at CFB Naden in Esquimalt. Runners follow looped courses that take them through the streets of Esquimalt. Even the kids can get in on the challenge! Involve the children and discover a fitter family lifestyle. Get excited about improving your health. Do it because you can!

Raymond James Father’s Day Run/Walk for Prostate Cancer | June 19, 2016

Raymond James Father’s Day Walk Run is a fun, family-friendly event, hosted on Father’s Day, that raises awareness and funds for free programs and services for all Vancouver Island men and the families that love them. The event is a timed 10 Km Run and a 5 Km Family Walk / Run, followed by brunch and live entertainment.

MEC Victoria Race THREE | June 26, 2016

The third Victoria MEC race happens out at Royal Roads. This run steps things up offering the first half marathon of the season along side the usual 5k and 10k runs.  MEC Victoria, with the support of CRD Regional Parks, is pleased to present Race THREE: stunning routes through Royal Roads and surrounding area.

Regular running helps to reduce your risk of  heart disease, type 2 diabetes and stroke.  Running will also help  boost your mood, so get out there, start running and be safe!

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EWG Sunscreen Hall of Shame

sunscreenArticle from Environmental Working Group

There are a lot of sunscreens on the market: some good, some bad and then the shameful.

Those in the last category are not only a waste of money and time but also potentially harmful. Here are our picks for products to banish from your beach bag.

  • Spray sunscreens can be inhaled, and they don’t cover skin completely.
  • SPF values above 50+ try to trick you into believing they’ll prevent sun damage. Don’t trust them. SPF protection tops out at 30 to 50.
  • Oxybenzone can disrupt the hormone system.
  • Retinyl palmitate may trigger damage, possibly cancer.

11 Worst Spray Sunscreens

These sunscreens are aerosol sprays with SPFs above 50+ and the harmful additives oxybenzone and retinyl palmitate.

Banana Boat Clear UltraMist Ultra Defense MAX Skin Protect Continuous Spray Sunscreen, SPF 110
Coppertone Sport High Performance AccuSpray Sunscreen, SPF 70
Coppertone Sport High Performance Clear Continuous Spray Sunscreen, SPF 100+
CVS Clear Spray Sunscreen, SPF 100
CVS Sheer Mist Spray Sunscreen, SPF 70
CVS Sport Clear Spray Sunscreen, SPF 100+
CVS Wet & Dry Sunscreen Spray, SPF 85
Neutrogena Fresh Cooling Sunscreen Body Mist, SPF 70
Neutrogena Ultra Sheer Body Mist Sunscreen Spray, SPF 100+
Neutrogena Ultra Sheer Body Mist Sunscreen Spray, SPF 70
Neutrogena Wet Skin Sunscreen Spray, SPF 85+

12 Worst Sunscreen Lotions

These sunscreen lotions claim SPFs above 50+ and contain oxybenzone and retinyl palmitate.

Banana Boat Sport Performance Sunscreen Lotion, SPF 100
Coppertone Sport High Performance Sunscreen Lotion, SPF 100
Coppertone Sport High Performance Sunscreen, SPF 75
Coppertone Sport Sunscreen Stick, SPF 55
Coppertone Ultra Guard Sunscreen Lotion, SPF 70+
CVS Sport Sunstick Sunscreen, SPF 55
CVS Sun Lotion Sunscreen, SPF 100
CVS Sun Lotion Sunscreen, SPF 70
Neutrogena Ultra Sheer Daily Liquid Sunscreen, SPF 70
NO-AD Sunscreen Lotion, SPF 60
NO-AD Sunscreen Lotion, SPF 85
Ocean Potion Protect & Nourish Sunscreen Lotion, SPF 70

Click here to read the complete article and to find out how they picked the Hall of Shame.

To find out which sunscreens you should be using; and to see if your sunscreen made the cut, click here.

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