McGee Chiropractic E-newsletter June 2011

It's hot!! Be sure to drink plenty of water when you're outdoors this summer. We have some hydration tips for you when you exercise. • Speaking of summer, we can expect new sunscreen labeling requirements next year. For now, use a sunscreen with at least an SPF of 15. • New research on mammography for the detection of breast cancer is presented. • Some foods that make us fat are listed. Yes, potato chips made the list. Be well and have a great 4th of July.

 

New Rules for Sunscreen

New rules for the performance of sunscreen products will go into effect next summer. Manufacturers of sunscreens will have to prove that their products can adequately filter out ultraviolet A (UVA) and ultraviolet B (UVB) rays in order to claim that they protect against skin cancer. Sunscreen products that do not protect against both UVA and UVB or have an SPF below 15 will have to have a warning on the label saying that "this product has been shown only to help prevent sunburn, not skin cancer or early skin aging." Experts recommend that consumers look for sunscreen products that have SPF of 15 and above and a product that says that it offers "broad spectrum" UV protection. Skin cancer is the most common form of cancer in the U.S. About 90% of nonmelanoma skin cancer is associated with UV radiation from the sun.

 

Hydration Tips

Warmer summer weather brings added risk for people who exercise in the heat. Dehydration can lead to a decrease in blood volume which can cause serious conditions like heat stroke and heat exhaustion. A few simple steps can prevent heat stroke and dehydration during exercise. The American College of Sports Medicine recommends pre and post exercise body weight measurement to determine weight loss during exercise. Less than 2% body weight decrease from sweat loss is recommended. Fluid replacement varies widely from person to person. The following guidelines are suggested. Hydration before exercise: 15-20 fluid ounces 2-3 hours before exercise and 8-10 ounces of fluid 10-15 minutes before exercise. Hydration during exercise: 8-10 fluid ounces every 10-15 minutes. Hydration after exercise: Drink 20-24 ounces of fluid for every pound lost during exercise. Check urine color. A large amount of light colored urine probably means that you are well hydrated. Dark colored, concentrated urine may mean that you are dehydrated.

 

Mammograms Offer Significant Prevention

Regular mammography screening can save lives. That's the conclusion of researchers who published the results of a long-term study on the effectiveness of mammography in preventing breast cancer deaths. Initially researchers studied two groups of women ages 40-74 over a seven-year period. One group was encouraged to receive regular mammograms every 24-33 months. The other group received "usual care" in the study and were not encouraged to receive regular mammograms. They found that women who received regular mammograms had a 30 percent less chance of dying from breast cancer. When researchers looked at the data for the next 29 years they found that among 1000 women screened every two to three years, over ten years, three breast cancer deaths would be prevented. This study sheds new light on the guidelines for mammography to detect and treat breast cancer and appears to support the American Cancer Society's recommendation of an annual screening for women over forty. Ultimately, how often a woman should get a mammogram is a decision made between the patient and her doctor.

 

Foods That Makes Us Fat

Ever wonder how your weight slowly accumulates bit-by-bit over the years? Some researchers have examined that very phenomenon and discovered some interesting facts about weight gain. Researchers tracked over 120,000 study participants in three large studies, examining their eating and exercise habits. They found, predictably, that those who got adequate exercise, slept 6-8 hours per night and watched less television were at lower risk of gaining weight. Researchers also identified 5 foods that were associated with less weight gain and 5 foods that have a tendency to make us fat. The 5 foods associated with less weight gain were: vegetables, whole grains, fruits, nuts and yogurt. The 5 foods associated with the most weight gain were: potatoes, potato chips, sugar-sweetened beverages, unprocessed red meat and processed meats.