Benefits of Sunlight for your health

10 benefits of sunlight for your health

The sun helps your body produce vitamin D, which is beneficial for your health—just make sure to protect your skin

It’s summer, and, for many people, that means spending time outdoors. Getting some sunlight on your arms and face every day can be beneficial to your body and mind. Of course, skin cancer is a major concern and should be taken seriously. It’s important to make sure you’re protecting your skin from ultraviolet  (UV) radiation from the sun, but as long as you’re taking precautions, soaking up a few daily rays can have positive effects on your health. 

What are the benefits of being in the sun?

There are plenty of good things the sun can do for you. Those big health benefits come from the visible light of the sun (the light we can see versus the more harmful UV light we can’t) and the vitamin D your body makes when your skin is exposed to the sun. Here are some benefits of sunlight for your health.

1. Support better sleep
2. Uplift your mood
3. Increase energy
4. Improve symptoms of mental health conditions
5. Lower blood pressure
6. Lower risk of metabolic syndrome
7. Heal inflammation
8. Prevent cancer
9. Stronger bones
10. Extend life expectancy

1. Support better sleep

Sunlight supports better sleep and sets people’s circadian rhythms by regulating the levels of serotonin and melatonin. Melatonin is a hormone that is produced in the body in the evening when it’s time to prepare your body for sleep. Waking up to bright light tells your body to stop making melatonin, setting your body up for your day. According to some studies, if you get an hour of light in the morning, you can sleep better at night. 

2. Uplift your mood

They suggest that you have a higher risk of depression if you have low vitamin D levels. Getting some natural sunlight can increase the production of vitamin D to help with depression symptoms and improve your overall mental health and well-being. 

3. Increase energy

Sunshine gives signals to our brain to be alert and awake. During the sunny times in the year, we have more energy because our brains are being activated more. In other words, getting outdoors can help you feel more lively and energetic.

4. Improve symptoms of mental health conditions

They also say that bright light therapy (both from a lightbox and the sun) might help improve the symptoms of bipolar depression and attention deficit hyperactivity disorder (ADHD). Light therapy could also help people experiencing eating disorders. There’s also some research that indicates people with acute symptoms of schizophrenia could have lower levels of vitamin D than people who don’t. 

5. Lower blood pressure

It’s thought that exposure to sunlight triggers the skin to release stores of nitrogen oxides, which cause arteries to dilate, lowering blood presuure. This exposure actually comes from UV rays, not visible light itself. When your blood pressure is lower, it’s good for your overall cardiovascular health.

6. Lower risk of metabolic syndrome

A study suggested that the sun’s light can help decrease the risk of developing metabolic syndrome, which includes high blood pressure, excess body fat, and high blood sugar. This might be because a certain wavelength in sunlight can travel deep enough in your body to have an effect on certain types of adipose (fat) tissue that might protect against metabolic syndrome. 

7. Heal inflammation

Sunlight triggers suppression of the immune system. While it’s not a prescription to spend a lot of time in the sun getting UV radiation, the sun can help with inflammatory skin conditions such as psoriasis, eczema, and acne. Sunlight has also been associated with improving autoimmune disease such as arthritis and inflammatory bowel disease. 

8. Prevent cancer

Certain cancers have been linked to lower levels of vitamin D.  It doesn’t necessarily indicate that increasing your vitamin D will decrease your risk, but it’s an association that healthcare providers are paying close attention to. 

9. Stronger bones

Vitamin D helps the body absorb calcium and phosphate from our diets. These minerals are necessary for healthy bones, teeth, and muscles. Not getting enough vitamin D can be bad for bone health. Your bones can become soft or weak without this essential nutrient. Long-term deficiency can even contribute to osteoporosis. 

10. Extend life expectancy

There’s some thought that by getting enough sunlight and therefore, adequate levels of vitamin D, you can live longer. A study of 30,000 women in Sweden over 20 years indicated that those who spent more time in the sun lived up to two years longer than those who got less sun. 

What happens if you don’t get enough sunlight?

Of course, not getting enough sunlight can have negative effects on both your body and mind. A lack of sunlight, such as during the winter months, can lead to a form of depression called seasonal affective disorder. This is a type of depression where the changes in season affect your mood. It can start in late fall or early winter and cause you to feel down, or have the “winter blues.” Symptoms can range from mild to severe. Getting enough vitamin D, and using a lightbox can help during the darker winter months. 

Vitamin D deficiencies can happen in both children and adults. In adults, low levels of Vitamin D can cause you to feel fatigued, have pain in your bones, muscle weakness, and changes in your mood. In children, low levels of this vitamin can cause a disease called rickets. This results in poor growth patterns, weakness in muscles, bone pain, and joint deformities. Untreated, it can cause the ends of long bones of the legs to eventually enlarge and the ribcage can become deformed.

Sun safety tips

While there are plenty of good things about the sun, it’s important to balance catching rays with protecting yourself from sunburn and skin cancer. 

We have to realize, skin cancer is a public health epidemic, Melanoma is going to be the most common cancer in men within the next 15 to 18 years, and it’s only going to be second to breast cancer. Luckily, there are things you can do to reduce your risk. 

Wear your sunscreen

Zinc-based sunscreen is best because it acts as a barrier on top of your skin. Chemical-based sunscreens work just fine, but they’re made of synthetic ingredients. Make sure applying sunscreen is a part of your daily routine, year-round. Even in winter or on cloudy days, you’re still exposed to the harmful effects of the sun. Choose a sun protection factor (SPF) of at least 30.

Cover up

Wear a hat to protect your scalp. One with a brim helps protect your ears from sunlight exposure. Wear as much clothing as you can tolerate without becoming overheated. Consider clothing with breathable fabric. There are even clothes you can buy that help protect you from UV radiation. But unless you are outside a good portion of the day on a regular basis, your usual clothing works just as well. 

Wear sunglasses

Sunglasses not only protect your eyes from the damaging effects of the sun, but they can also shade the skin around your eyes as well. Look for ones that provide 100% UV protection. 

Avoid the sun at certain times of day

The noon-day sun is the strongest, but 5 to 15 minutes of sun exposure is really all you need. It’s best to avoid being out in the sun from 10 a.m. and 4 p.m. when you have the most risk of UV exposure.

Getting a dose of vitamin D from the sun has some positive effects on your body, but know that you can reap the benefits of vitamin D from fortified milk and orange juice, along with other foods. Try to get out for 15 minutes of sun daily, and make sure you’re protecting your skin if you’ll be out for longer.

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How to be an example for a healthy life

 

How to be an example for a healthy life

Happy Tuesday!

I found from experience that a healthy life starts with healthy habits. The younger you start the easier it is to stay on track, you have to condition your body to get use to something and then it becomes second nature.

It all starts with parents leading the example to their children, teach them young and this will give them the chance to know and apply it throughout their lives.

1. Get a good night’s sleep! Instill the habit of bedtime routines and safe sleeping environments. They say 7-9 hours is the sweet spot for a long and healthy life. 

2. Get outside & play. Studies show that people who spend time in nature have fewer anxiety disorders, digestive diseases and a healthier mind, body & spirit. 

3. Don’t smoke, or quit now! Luckily, the overall cigarette smoking rate in the U.S. is at an all-time low according to the American Heart Association. Still, more than 34 million Americans smoke. Talking to kids throughout their childhood about the risks is always a good idea. Don’t forget to set a good example too! 

4. Spend time with loved ones. A healthy heart isn’t referring only to the beating organ in your chest. Recognizing the signs and symptoms of depression, anxiety and stress is important to making good choices that will keep your heart healthy. Pick up the phone and call mom, take a walk with a friend or seek therapy if you have no loved ones nearby. 

5. Eat lots of fruits & vegetables. Cook more meals at home, swap out processed food & ad more color to your plate with fruits & veggies for a healthier heart. 

6. Raise your heart rate. Everyone is living busy lives these days and finding time to squeeze in a full workout can be a struggle. There are easy ways to get your family moving and your heart rate up without needing to hit the gym. Take the dog for a walk, take a quick lap around the mall before you start your shopping and take the stairs to step up your heart rate. 

7. Visit all your doctors. Regular health exams are important to find problems before they start. Get in the routine of regular health services, screenings and treatments so that you and your family will be on your way to living a long and healthy life. Just don’t forget about all of your doctors! Dentists, eye doctors, etc. are all just as important for regular visits. 

8. Eat at home. Healthy eating starts at home. Involve the whole family in learning how to shop, prepare and cook healthy meals that everyone will enjoy. The internet is a wonderful resources for hundreds of healthy recipes you can try. 

9. Enjoy good mood foods. You were eating healthy and feeling good but you had a bad day and ate a box of cookies… uh oh! Pay attention to your food/mood relationship! Foods such as fruits and veggies, Omega-3 fats & chocolate have health benefits that are sure to boost your mood!

10. Be grateful! Practicing gratuity, according to researchers will have a lasting positive impact on overall health including lowered blood pressure & improved immune health. 

11. Surround yourself with healthy relationships! Studies show that social relationships, for better or worse effect mental and physical health and mortality rate. Surround yourself with positive, healthy relationships, your heart will thank you! 

12. Live by example. You can’t just talk the talk, you have to walk the walk too! Setting a good example for exercising, eating and living well will set your kids up for a healthy life. 

At the end of the day, just be an example to all people around you, kids, friends, family members... Lead the way to a healthy life as much as you can

Be nice to everyone around you and just be a part to helping people and making the world be a better place!

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Causes and risk Factors of Food Allergies

 

Causes and Risk Factors of 

           Food Allergies

Biology, environment, and genetics all play a part

Happy Tuesday everyone!

As I am a victim of a lot of allergies it feel like it's important to understand where it comes from.

Here is some really good info I found for you, it's very interesting specially since it is more and more common in this world.

Happy read

A food allergy is an abnormal reaction to a food triggered by your immune system. Research from the Harvard School of Medicine suggests that anywhere from 6.5% to 8% of American children have a food allergy, while other studies have pegged the rate in adults at 10% or higher. What is confounding to those who suffer food allergies is why they have them and why certain foods are more likely to trigger symptoms than others.

To add further confusion, there are times when a food allergy may be considered a "true allergy," while others may be regarded as cross-reactive (meaning that the body reacts to what it thinks is the true allergy).

Food allergies should not be confused with allergy-like reactions to food (known as food intolerance or non-allergic food hypersensitivity). Examples include lactose intolerance and sulfite allergy.

Biological Causes

At its heart, an allergy is a "case of mistaken identities" in which the immune system regards a harmless substance as harmful.

Under normal circumstances, your immune system will defend against infectious organisms and other invaders. It does so by recognizing substances on the surface of a cell known as antigens. The antigens it recognizes as harmful will trigger an immune response, part of which involves the release of defensive proteins called antibodies(also known as immunoglobulins). These antibodies will bind the antigen and trigger an inflammatory response to help neutralize the invader.

With an allergy, the immune system will overreact to an otherwise harmless antigen, referred to as an allergen. In launching a defense, the immune system will release a type of antibody. Among other things, IgE will spur the release of inflammatory chemicals, such as histamine, which cause the skin, lung, nasal, and throat symptoms we recognize as an allergy.

Each type of IgE the body produces has specific "radar" for each type of allergen. That is why some people may only be allergic to wheat, while others may be susceptible to multiple allergens.

In theory, all foods can cause allergic reactions, but, in reality, only a handful account for the bulk of food allergies. Moreover, the types of allergy people experience are largely directed by the dietary habits of the country or region.

In the United States, allergies to milk, eggs, wheat, fish, soy and peanuts are most common in children. In adults, fish, shellfish, peanuts, oleaginous fruits (nuts, seeds), and certain fruits (especially cherries, peaches, plums, apricots) are the predominant culprits.

Generally speaking, it is protein that acts as the primary food allergen. Such is the case with the proteins found in eggs, which can cause allergy when eaten, incorporated into other foods, or used to make vaccines.

Environmental Causes

The food traditions of a country will influence which foods the population will most likely be allergic to.

For example, in Northern Europe, cod is a staple of the regional diet and the most common cause of food allergy

 In Italy, where vegetables comprise a higher proportion of the national diet, allergies to raw vegetables, tomatoes, and corn are common.The same can be seen in East Asia where rice is a staple food and the primary source of food allergies.

Common Food Triggers

Despite these regional variations, the World Health Organization (WHO) compiled a list consisting of eight foods that cause the most allergies globally, namely milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and gluten-containing cereals.

In the United States, the U.S. Food Drug and Administration (FDA) has mandated that milk, eggs, peanuts, tree nuts, fish, shellfish, soybean and wheat—which account for 90% of food allergies—be prominently listed on the product labels of any food containing them.

Of these, allergies to eggs, milk, wheat, peanuts, and soybean are more common in infants and young children, while older children and adults are more likely to be allergic to peanuts, tree nuts, and shellfish.

By and large, younger children tend to outgrow their allergies by their teens (with the exception of peanuts for which 80% will still be allergic in adulthood).

Sensitization

The reason why people are allergic to these or any other foods is not entirely clear. During the course of encountering a certain food, the immune system will decide whether to tolerate it or be sensitive to it. The latter process, called sensitization, is the mechanism that scientists still don't fully understand.

Some scientists believe that sensitization is caused by the way in which antigens are presented to the immune system. For example, when an unrecognized protein enters the body, it is captured by white blood cells, called dentritic cells, which carry them to the lymph numbs for inspection.

There, it encounters immune cells, called regulatory T-cells (Tregs), that regulate the immune response. At this stage, the Tregs will either tolerate the protein or activate the immune system and launch an attack.

With regards to food allergies, sensitization typically occurs in the digestive tract. While some researchers contend that food sensitization can occur via the skin, presumably as an extension of contact dermatisis, there is little actual evidence of this.

 Atopy

Scientists don't believe Treg activation is simply a fluke. It may be that the Tregs are defective, but it also possible that a person has a predisposition to allergies, a condition referred to as atopy or atopic syndrome.

Atopy is believed to occur when a person is exposed to numerous allergens via the skin, respiratory tract, and digestive tract. These may include things like food, pollen, chemicals, pet dander, and dust mites. In some people, these exposures will leave the immune system in a heightened state of alert, placing them at risk of not one but multiple allergies.

People with allergic rhinitis, allergic conjunctivitis, eczema, and asthma are far more likely to have food allergies than those who don't.

Environmental Factors

But atopy doesn't entirely explain food allergies given that infants with little environmental exposure may also experience reactions. Within this population, it is the absence of an immune defense that characterizes the risk.

Scientists contend that children exposed to common food allergens will react because their immune systems don't yet recognize them. As their immune systems mature and the children gain exposure to a broader range of substances, their body will be better able to differentiate between harmless and harmful substances. But it is not always the case.

Recent research has shown that the early introduction of peanuts into a diet—ideally before the first birthday—can reduce the risk of a peanut allergy by nearly fourfold in later life.

As contradictory as this may seem, adult-onset food allergies are even more perplexing. Although little is known about the cause of the sudden onset, most scientists believe that sudden or severe changes in the environment may play a key role. Among the theories:

• Exposure to certain common bacteria or viruses may alter the normal immune response.
• Exposure to a wider range of allergens than in years past, due to an age of increased continental and intercontinental travel, home relocations and/or international food transport.
• Pregnancy, menopause, and other sudden changes in hormones may also affect the immune response, as evidenced by higher rates of peanut allergy in women.
• Modern hygiene practices may spare children from exposure to microorganisms that build their immune defenses. Suppressed immune function in childhood may leave them vulnerable to allergies later in life.
• Food additives and/or methods of food processing alter the body's response to foods it might otherwise consider safe.

Others still insist that cross-reactivity—in which the presence of one allergy triggers others—is the primary cause of food allergies in adults.

Cross-Reactivity

Cross-reactivity describes an allergic reaction in which the body responds to one protein that is similar in structure to another protein. As such, the immune system will see both substances as the same. In the case of food allergies, examples of cross-reactivity include:

• Cow's milk and the milk from other mammals
• Cow's milk and soy
• Peanuts and tree nuts
• Peanuts, legumes, and soy
• Cow's milk and beef
• Eggs and chicken

There are other cases when a food allergy is secondary to a true allergy. One such example is latex-food syndrome in which an allergy to latex can cause an allergic response to food like avocado, banana, kiwi, or chestnut (each of which contains traces of the latex protein).

A latex allergy is considered a true allergy because having it increases your risk of a food allergy. By contrast, an avocado, banana, kiwi, or chestnut allergy is secondary because it does not increase your risk of a latex allergy.

A similar condition occurs with oral allergy syndrome(OAS) in which the presence of a true allergy can cause allergy symptoms when cross-reactive foods are eaten. With OAS, the true allergy usually involves tree or grass pollens but may also include aerosolized mold spores. Examples of OAS Include:

• Alder pollen and apples, cherries, peaches, pears, parsley, celery, almonds, or hazelnuts
• Birch pollen and plums, peaches, nectarines, apricots, cherry, tomatoes, peas, cilantro, almonds, or beans
• Grass pollen and melon, watermelon, oranges, tomatoes, potatoes, and peanuts
• Mugwort pollen and celery, carrots, dill, parsley, fennel, coriander, cumin, and sunflower seeds
• Ragweed pollen and watermelon, cantaloupe, honeydew, bananas, zucchini, cucumbers, and squash

Genetic Factors

Genetics play a significant role in the risk of food allergies. This is evidenced in part by the incidence of food allergies in families.

According to a 2009 study from Northwestern University, having a parent with a peanut allergy increases your risk by 700%, while 64.8% of identical twins will both have a peanut allergy.

Similar familial links have been seen with seafood and other common food allergies.

To date, only a handful of suspect gene mutations has been identified.Most belong to a group of genes known as the human leukocyte antigen (HLA) complex. Among their many functions, HLA genes are responsible for encoding antigens on the surface of cells. Errors in the coding may explain why the immune system will suddenly see harmless cells as dangerous.

Other mutations involve the Filaggrin (FLG) gene which encodes proteins in skin cells, the Catenin Alpha 3 (CTNNA3) gene which encodes proteins in muscle cells, and the RNA Binding Fox-1 Homolog 1 (RBFOX1) gene which encodes proteins in nerve cells.

While this may suggest that genetic testing can be used to establish your risk of allergies, mutations on their own do not cause allergies.

Risk Factors

There is no way to accurately predict who will develop a food allergy, but there are certain factors that can place one at risk. Most of these are considered non-modifiable, meaning you cannot change them. Because allergies are influenced by genetics and ever-changing environmental dynamics, there are few, if any, individual factors that can reduce your personal risk.

From an epidemiological standpoint, there are six key factors associated with the development of a food allergy:

• Family history of food allergies
• Geography, namely where you live and the types of food common in the regional diet
• Age, with respect to the types of food allergies you will most likely develop at a certain age
• Sex, wherein certain allergies (like peanut allergies) are more common in women than men or vice versa
• Ethnicity, in which black children are more likely to have multiple food allergies than white children
• Other allergic conditions, including asthma, eczema, hay fever, or another food allergy

While changes in geography may remove you from the allergens that trigger your allergies, exposure to new substances (including those you eat, breathe, or touch) can potentially trigger new ones.

• What causes food allergies?

  Food allergies are caused when the immune system responds to certain food proteins as if they were a threat. When this happens, the immune system will release chemicals, including histamine, that cause blood vessels and tissues to swell, triggering symptoms like runny nose, rash, watery eyes, and sneezing.

• Are there different types of food allergies?

  There are actually two categories of food allergy:

  • IgE-mediated food allergies are those involving an antibody called immunoglobulin E (IgE) that usually triggers allergy symptoms within minutes.
  • Non-IgE-mediated food allergies involve other parts of the immune system and tend to trigger a delayed reaction, causing gastrointestinal symptoms like nausea, vomiting, or diarrhea.
• What are common triggers for food allergies?

  The eight most common food allergies are:

  • Eggs
  • Fish
  • Milk
  • Peanuts
  • Shellfish
  • Soy
  • Tree nuts
  • Wheat
• What are the most common food allergies in children?

  Eggs, milk, and peanuts are the most common causes of food allergies in children. Although some children "outgrow" their allergies, others may have them for a lifetime.

• What are the most common food allergies in adults?

  Shellfish is the most common food allergy in adults, along with tree nuts, peanuts, and fish. The majority of adults with food allergies had food allergies as children.

• Is a food allergy always a true allergy?

  Not always. There is a condition called oral allergy syndrome (OAS) in which proteins of certain foods are similar to allergenic proteins of certain pollens and can trigger generally milder symptoms like an itchy mouth or the swelling of the mouth or lips. For example, if you're allergic to birch pollen, raw apples might trigger OAS symptoms.

• Are food allergies dangerous?

  Some can be, and there is no real way to tell who might develop a severe reaction. This includes a potentially life-threatening, whole-body allergy called anaphylaxis. Anaphylaxis is a medical emergency that can lead to shock, coma, suffocation, heart or respiratory failure, and death if left untreated.

• Which foods are most likely to cause anaphylaxis?

  In children, peanuts, tree nuts, fish, shellfish, milk, and eggs account for the greatest number of anaphylactic reactions. Shellfish is the most common trigger in adults.

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