By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

It’s summertime and after a long cold winter, it feels so great to get out in the sunshine. But should we fear the sun? Do we need to slather sunscreen all over us or wear long sleeved shirts and hats?

I find it odd to think that back in the days of our hunter/gatherer ancestors, there was no sunscreen, no hats, no umbrellas—nothing. How did they do it?

We actually need the sunlight on our skin for mental, emotional and health reasons. We must have sunlight. It’s essential to our health and wellbeing.

The Health Benefits of Sunlight

Some of the essential benefits sunlight provides include:

• Immune Health—Sunlight actually helps to stimulate our T cells in the skin. T cells destroy pathogens and are an important part of our immune systems.
• Vitamin D—Is a hormone that helps strengthen and modulate our immune system, regulate our sex hormone production, strengthen bones, teeth, protect our heart health, prevent cancer and keeps our genes healthy. The best way to get vitamin D is from the sun–but not if you block UVB (the rays that can burn) rays.
• Nitric Oxide—Helps our blood vessels stay dilated and increases blood flow. It also reduces blood pressure, improves cardiovascular health, and physical performance. Sun increases nitric oxide.
• Circadian Rhythm—Our sleep-wake cycle depends on our circadian rhythms. We need daylight sun and nighttime dark to have a normal sleep-wake cycle. In the daylight, sun triggers serotonin and exposure to sun in the daytime helps our bodies produce melatonin for sound sleep at night.
• Cognitive Function—Since sunlight increases vitamin D production, it has a positive effect on cognitive function—especially in the elderly. Maybe that’s why older folks retire to the Sunbelt.
• Mood–Exposure to sunlight increases the brain’s release of a hormone called serotonin. Serotonin is associated with feeling happy, calm and focused. Low levels of serotonin are associated with a higher risk of depression, especially “Seasonal Affective Disorder” or SAD.

Unfortunately, we’ve been told over and over again to avoid the sun, that the sunlight is dangerous and we should ‘fear’ it. And yes, you can get too much sun. Your skin can get burned or blistered and you can even develop skin cancer from excessive exposure to the sun. So how then, do we get the above benefits of the sun?

The Truth About Sunscreen

Yes, you are correct, getting sunburned is not usually a good thing. This means damage has occurred in your skin and the resulting redness is an inflammatory reaction. A history of blistering sunburns can actually be a predictor of your chances of skin cancer.

However, lifestyle and diet can definitely protect your skin from getting sunburned and can help lessen the damage, including the redness and discomfort of the sunburn.

The sun has two kinds of rays: UVA and UVB. UVB is actually the type that can burn you. Most sunscreens work to block the UVB rays.

However, blocking the UVB rays and just getting UVA rays (the rays that make your skin browner) won’t give many of the health benefits. Vitamin D is actually synthesized the sun’s ultraviolet B (UVB) rays hitting the cholesterol our skin cells, providing the catalyst for vitamin D synthesis to occur.

The trick with sun benefits is to get shorter exposures and build up time in the sun. So that means getting outside but limiting—not avoiding–your exposure to burning rays.

This also means getting real sun, not the kind you get from a tanning bed, which usually only put out UVA rays.

• Eat plenty of antioxidants

This is actually the key to avoid bad sunburns, and to reduce damage to your skin. Colorful vegetables and fruit are basically a type of edible sunscreen. A diet high in carotenoids (a type of antioxidant in red and orange vegetables) can actually protect against sun damage. Lycopene, the antioxidant in tomatoes has similar skin-protective properties. Vegetables that are high in vitamin C and E are also protective, as are anthocyanidins, the antioxidants found in blueberries, red or dark grapes and red wine. Eating lots of red, orange and purple stuff will prevent your skin from turning those colors!

Skin protective foods include: Berries, tomatoes, carrots, red bell peppers, kale and other dark green leafy veggies, pastured egg yolks, sockeye salmon, and shrimp

• Eat more omega 3 fats and avoid inflammatory omega 6 fats

Any processed seed oil such as canola oil, sunflower oil, safflower oil, soybean oil, corn oil, or any other “vegetable oil”, is highly dangerous to your health. Seed oils are pro-skin cancer.

How? The short explanation is this—inside each and every cell in our bodies, we have the mitochondria. This is the energy production center of the cell. The cells’ mitochondria need to have specific types fatty acids to communicate with each other and work properly. These fatty acids signal when a cell is damaged or dysfunctional and the cell is destroyed. Omega 6 seed oils shut off the alarm to destroy the dysfunctional cell, and instead it can grow out of control and becomes cancerous.

The more (healthy) omega 3s you consume, the more protection from the sun you enjoy.

Skin protective fats include: Salmon, cod, other wild caught fish, grass-fed beef, pastured eggs, grass-fed butter.

• Know your own skin type and get the right amount of sun

The lighter your hair and skin, the less sun you need to get enough vitamin D and the other health benefits the sun provides. However, darker skinned people need more time out in the sun, and if you are dark-skinned and living in the northern hemisphere, you may need to take supplemental vitamin D.

• Get good sleep and get out in the sun early in the day

Did you know your skin’s ability to handle the sun has to do with your circadian rhythm? The skin’s defense against the sun actually works best the first half of the day. So if you are headed to the beach, do it early, not late in the afternoon, when you skin can handle it better.

Early morning sunlight is rich in UVB rays, which also helps prepare your skin for the UVA tanning rays in the afternoon by enhancing its UV resistance.

Daily sun vs sun ‘binging’

People who get out in the sun on a regular basis actually have better defense against skin damage than people who only get intermittent sun exposure. Holiday vacationers who binge on the sun for the week or two they are on vacation are far more likely to be at risk for sun damage, skin cancer and melanomas.

A daily low to moderate dose of the sun is much healthier than occasional sun binging.

What about sunscreen?

Granted, there are times when we all need sunscreen, even if we follow the above guidelines. Camping, a raft trip, boating, fishing, hiking—you name it, if you are outside for long periods of time, sun protection is probably important.

The problem with sunscreens is that the majority of them use chemicals to filter out the sun (mostly UVB) and unfortunately, those chemicals are quickly absorbed into the skin and into the bloodstream where they can be pretty toxic. Some of the more toxic ingredients include:

• Benzophene–Many sunscreens with chemical sun block also come with endocrine disruption. Some forms of the chemical benzophenone will inhibit the action of your thyroid hormones. Result, thyroid hormones T3 and T4 are lower than normal for several days after applying sunscreen with benzophene.
• Octyl-methoxycinnamate–Another common ingredient, octyl-methoxycinnamate is considered a xenoestrogen (artificial estrogen) and disrupts normal hormone function in men and women.
• Oxybenzone—This ingredient filters out UV rays, but it is also an artificial estrogen, which blocks testosterone in men, and can cause estrogen-based cancers in women—in addition to throwing female hormones out of whack. Oxybenzone is also dangerous to unborn children, as this study shows. And sunscreen and bug spray don’t mix—when you apply both, you absorb even more of the toxic bug-killing ingredients as well.
• Octinoxate—This chemical is the most widely used UVB-blocking ingredient. Octinoxate produces estrogen-like activity and also affects thyroid function. The scariest thing about this chemical is how easily it is absorbed into the body and the bloodstream. It has been detected in human breastmilk as well.
• Homosalate – This chemical is also another common UVB-blocking chemical that acts as an artificial estrogen in the body. Homosalate also will increase the amount of pesticides we absorb through the skin, if you happen to use buy spray as well.
• Parabens—One more endocrine disrupting/xenoestrogen synthetic preservative found in cosmetics and conventional sunscreens. Parabens can be tricky to find on labels. Look for ingredient names like methylparaben, propylparaben, isoparaben or butylparaben.

What is SAFE?

If you need to find less toxic protection from the sun, look for formulas that list zinc oxide or titanium dioxide as the active ingredients. Both of these sit on top of the skin, and physically block the sun with little to no absorption through the skin or into the bloodstream.

For a complete list of sunscreens to avoid, and safer sunscreens to use check out this article from Dr. Josh Axe.

Bottom line–if you must spend a long amount of time out in the summer sun, eat a skin-healthy diet, and protect your skin with a safe and natural zinc oxide or titanium oxide based sunscreen too. And enjoy the summer sun!

References
https://bit.ly/3x966CE
https://www.marksdailyapple.com/sun/#ref-11
https://draxe.com/beauty/best-sunscreens/

The post The Truth About Sunscreen appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I bet if you look in your kitchen cabinets, you probably have a box of baking soda, otherwise known as sodium bicarbonate, or sodium hydrogen carbonate.

Baking soda is a longstanding formula of natural sodium ions and bicarbonate ions, that has many health and household uses, beyond an ingredient for baking or for deodorizing the fridge.

Baking soda is especially good for your health, primarily because of its ability to alkalize the body and counteract acids.

Baking soda is not the same thing as baking powder. While both are used to help make cakes and baked items rise, baking powder contains other ingredients such as cornstarch.

Baking soda is an inexpensive, natural health and household helper. Baking soda typically costs about a dollar a box and is safe and easy to use. Let’s take a look at some of the amazing things that baking soda can do to improve your health.

1. Baking Soda Helps Autoimmune Disease

A daily dose of baking soda may help reduce the destructive inflammation of autoimmune diseases like rheumatoid arthritis, scientists say.

The right pH balance in the body is necessary for overall health. When one is too acidic (generally the result of a poor diet, high in sugar), a variety of health issues can show up. And it is true, many alternative health practitioners say it’s much better to be slightly alkaline than too acidic.

In April 2018, the Journal of Immunology medical journal published a study that showed drinking water mixed with baking soda could reduce chances of getting inflammatory conditions.

After the test subjects spent two weeks drinking the baking soda and water mixture, scientists found that their immune cells appeared to change what they were doing. Researchers said that the immune cells began to focus on reducing inflammation instead of promoting it.

It appears that the baking soda acted as a way to “turn on” the immune cells’ anti-inflammatory response. Chronic conditions such as rheumatoid arthritis and other autoimmune diseases could benefit from these anti-inflammatory properties.

The scientists in the study combined 1/4 teaspoon of baking soda with 20 ounces of water, and the mixture was sipped throughout the day. Experts suggest starting by mixing 1/8 teaspoon of baking soda with a glass of water and drinking it a few times a week.

2. Prevents Kidney Disease

Baking soda can help promote healthier kidneys and lessen the chances of kidney disease. A clinical study published in the Journal of the American Society of Nephrology looked at the effects of sodium bicarbonate on patients with chronic kidney disease (CKD) and low blood bicarbonate levels.

It was found that the subjects who supplemented with bicarbonate tolerated it well and were significantly less likely to experience rapid progression of their kidney disease. Additionally, there were less patients that developed end-stage renal disease in the bicarbonate group compared to the control group. Overall, the researchers concluded that the study showed bicarbonate supplementation slows the rate of progression of renal failure.

Kidney stones are considered to be extremely painful, and once you get them, you may be more prone to have recurring kidney stones. So not only is there motivation to prevent future kidney stones, but more importantly, untreated kidney stones can sometimes worsen into kidney disease.

Kidney stones are made of a variety of substances and if kidney stones tend to be uric acid, it is because their urine is too acidic. Adjusting the pH of the urine, reduces the risk of uric acid stone formation and can also help dissolve existing stones. Sodium bicarbonate can be used to alkalinize the urine.

3. Baking Soda and Cancer

Cancer tends to flourish in an acid environment. Baking soda is known to alkalize the pH of acidic tumors without affecting the pH balance of healthy tissues and the blood.

There is some research that shows oral doses of sodium bicarbonate may lower the acidity of the tumor pH and inhibit metastases (spreading to other areas of the body) in animals with metastatic breast cancer.

Cancer cells are generally fast-growing, and chemotherapy drugs tend to target the fast-growing cells. However, many cells in solid tumors have their oxygen supply shut off, causing the pH levels of the cells become acidic.

Since baking soda neutralizes acid, some researchers believe drinking it could reduce the tumor’s acidity and cause the cells to become easier targets for cancer treatments.

So far, most of the evidence for sodium bicarbonate’s effect on cancer cells comes from animal studies and laboratory experiments—not human studies. Due to the lack of clinical studies on humans, use of sodium bicarbonate as a complementary cancer therapy should be approached with caution and always notify your doctor.

4. Stops Urinary Tract Infections

Urinary tract infections are one of the most common infections people get, according to the CDC. Women usually get them more often than men, due to the fact that their urethras are shorter, and bacteria can easily travel up the urethra.

Women who tend to get UTI’s frequently also had more acidic urine. In a study, women who took baking soda daily for four weeks had significantly less UTI’s. Overall, baking soda appears to be an easy and inexpensive way to prevent UTI’s without the side effects of antibiotic use.

5. Improves Athletic Performance, Lessens Fatigue

Competitive athletes are always looking for a way to boost their performance, and if you look at the supplement market for athletes, there is a huge variety of supplements to choose from.

Baking soda can be one of the least expensive—and legal—ways to boost performance, increase endurance, lower lactic acid, and lessen muscle soreness. Some studies show that baking soda can help you perform at your peak for longer, especially during high intensity training and sprinting.

During high intensity exercise, muscle cells produce lactic acid. Lactic acid is generally responsible for that ‘burn’ and fatigue in muscles. Since lactic acid is an acid, it lowers the pH inside your cells, causing those tired burning muscles.

Baking soda helps to counteract this fatigue as it neutralizes the lactic acid. This is thought to delay fatigue, allowing you to exercise at your peak longer.

This study found that people who took baking soda exercised for an average of 4.5 minutes longer than people who didn’t take baking soda. While this doesn’t seem like a lot, it can mean the difference between winning a sprint in a race, and not winning. The baking soda not only improves exercise output but can also help reduce damage to the muscle and helping with post-workout soreness.

While some studies recommend taking 300mg of baking soda per 1 liter of water, an hour or two before exercising, other studies suggest taking it 3 or more hours prior to exercise with food.

Note: Bicarbonate loading for athletic purposes can cause nausea, excessive gas, cramps and diarrhea that can definitely impair athletic performance. Best to start with low dose amounts of baking soda on a full stomach.

6. Relief from Heartburn and Indigestion

Heartburn results from an overabundance of hydrochloric acid and other acids in the stomach. It often happens from eating too much greasy, rich food or spicy foods. Sometimes food sensitivities can also spark heartburn.

Baking soda is one of the most effective remedies for heartburn. So much so, that many over the counter heartburn preparations contain baking soda, like Alka-Seltzer. For occasional heartburn, simply add half a teaspoon baking soda to two cups of water about an hour after eating.

Baking soda is not recommended for frequent heartburn, as it neutralizes the effects of stomach acid which are there to break down food. If you have heartburn on an ongoing basis, checking for food sensitivities may be a good idea.

7. Brightens and Whitens Teeth, Removes Plaque

One of the best ways to remove plaque and stains from your teeth without having to visit the dentist, is to brush with baking soda. Baking soda works as a gentle abrasive to remove stains. Baking soda also helps to neutralize acids produced by bacteria in the mouth and to freshen breath.

Using baking soda can be antibacterial and can actually help eliminate germs associated with plaque. By reducing the number of germs on the teeth, the glossy surface of the tooth enamel is better protected. To brush with baking soda, wet your toothbrush, then dip into a teaspoon or so of baking soda, or mix with your favorite toothpaste.

8. Fight Colds, Flu and Sore Throats

Because baking soda helps to alkalize the blood in the body, it is thought to be an effective cold/flu preventative. Even back in 1920’s, while the Spanish flu was raging, Arm & Hammer quotes Dr. Volney S. Cheney in their booklet, “Arm & Hammer Baking Soda Medical Uses.”

“In 1918 and 1919 while fighting the ‘flu’ with the U. S. Public Health Service it was brought to my attention that rarely anyone who had been thoroughly alkalinized with bicarbonate of soda contracted the disease, and those who did contract it, if alkalinized early, would invariably have mild attacks.

I have since that time treated all cases of colds and influenza…by first giving generous doses of bicarbonate of soda, and in many, many instances within 36 hours the symptoms would have entirely abated…”

While the treatment for colds and flu has no formal scientific studies, it is harmless and can even be good for you and is worth giving it a try. Numerous anecdotal accounts of baking soda preventing colds or flu have been passed on through the years.

Recommended dosages from the Arm & Hammer Company for colds and influenza back in 1925 were:

• Day 1 — Take six doses of ½ teaspoon of baking soda in glass of cool water, at about two-hour intervals
• Day 2 — Take four doses of ½ teaspoon of baking soda in glass of cool water, at the same intervals
• Day 3 — Take two doses of ½ teaspoon of baking soda in glass of cool water morning and evening, and thereafter ½ teaspoon in glass of cool water each morning until cold symptoms are gone.

9. Helps Sore Throats

Sore throats often accompany colds and flu, and while the saltwater gargle has been a popular natural soothing agent, baking soda and water—or baking soda, salt and water, can help relieve a sore throat too.

Gargling with this solution can also kill bacteria that may reside in the throat, and also prevent the growth of yeast and fungi.

Because baking soda is a natural anti-inflammatory, baking soda appears to direct immune cells to reduce inflammation, instead of prompting it. In other words, baking soda helps boost the body’s anti-inflammatory response, putting out a calming signal instead of an emergency attack signal, which is most likely why baking soda is effective at helping colds, flu and sore throats.

According to the National Cancer Institute, gargling and gently swishing a combination of 1 cup warm water, 1/4 teaspoon baking soda, and 1/8 teaspoon of salt every three hours will help.

10. Soothes Canker Sores

Canker sores occur on the inside of the mouth and it’s thought they generally come from a diet too high in acid-forming foods, such as processed foods, acidic food or drinks, and sugar. The higher acid content in the body, combined with inflammation is thought to cause the canker sore.

When the alkalizing baking soda comes into contact with acid, it neutralizes it. Baking soda on canker sores helps to balance the pH of the sore and speeds up the healing of the whole mouth. It also helps to kill bacteria and freshen the breath.

11. Soothes Skin Rashes, Bug Bites and Sunburn

Skin rashes, eczema, mosquito bites, bee stings, poison ivy, sunburn and even splinters, can all be soothed and helped with baking soda.

Itchiness, redness and irritation are all a result of inflammation in the skin. The anti-inflammatory virtues of baking soda ease the itchiness and burn from all these skin conditions.

Simple make a paste and apply it to the affected area—or add 1 cup of baking soda to a warm bath and soak in it for 15 minutes.

For splinters, make a paste of baking soda, apply a small bandage to cover the area and within a day or so, the splinter usually comes out of the skin on its own.

When to Avoid Baking Soda

Like everything else in life, ingesting too much baking soda can be too much of a good thing. A tablespoon of baking soda dissolved in a glass of water and taken occasionally is okay, but taking too much could have adverse effects.

For many people, ingesting baking soda can cause vomiting, gas, cramping and diarrhea. It’s always good to consult with your health care professional when starting to use baking soda on any regular basis.

Baking soda can interact with certain medications.

High sodium concentrations in baking soda can cause high blood pressure, seizures, dehydration, and kidney issues. Always be sure to consult with your doctor before supplementing with baking soda, especially if you are being treated for a specific health issue.

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References
https://www.verywellhealth.com/baking-soda-cancer-5086575
https://draxe.com/nutrition/baking-soda-uses/
https://www.health.harvard.edu/blog/what-causes-kidney-stones-and-what-to-do-2019051716656
https://www.thehealthy.com/home-remedies/healthy-uses-baking-soda/
https://draxe.com/nutrition/baking-soda-uses/
https://www.healthline.com/health-news/baking-soda-may-be-what-the-doctor-ordered-for-rheumatoid-arthritis#How-baking-soda-works
https://www.verywellhealth.com/baking-soda-for-inflammation-5093321
https://draxe.com/health/kidney-stone-symptoms/
https://www.medscape.com/viewarticle/914574
https://www.sciencedaily.com/releases/2018/04/180425093745.htm
https://www.miraclesofhealth.com/10-benefits-of-baking-soda/
https://www.healthline.com/nutrition/baking-soda-benefits-uses#2.-Mouthwash

The post Eleven Healthy Reasons to Use Baking Soda Every Day appeared first on thenutritionwatchdog.com.