Authored by Dr. Quamina

Now that we’ve made it to the consistent sunny days of summer, it’s time to slather on the sunscreen, right??

When it comes to wellness and navigating the ‘right’ thing to do, it can be confusing and overwhelming at best. This also applies to the rules surrounding sun safety and sunscreen…just a few years ago I wrote a newsletter explaining how sunscreen was highly suggested, whereas nowadays there is some speculation surrounding it’s overall safety and efficacy.

According to the American Dermatological Association, the main guidelines still stand:

1. Protect yourself from the sun’s harmful UV rays by seeking shade, wearing protecting clothing and using a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher.
2. In addition to applying sunscreen before you go the pool, it’s important to reapply every two hours, or after swimming or sweating
3. Use one ounce of sunscreen, about equal to the size of your palm. Thoroughly rub the product into the skin, not forgetting the top of your feet, neck, ears, and top of your head.
4. Get vitamin D safely. Eat a healthy diet that includes foods naturally rich in vitamin D, or take vitamin D supplements. Do not seek the sun.
5. Seek shade. Remember that the sun’s rays are strongest between 10 a.m. and 2 p.m. If your shadow is shorter than you are, seek shade.

 
On the flip side, the Environmental Working Group has released additional information about the possible dangers surrounding sunscreen:

1. There’s no proof that sunscreens prevent most skin cancer. Although several researchers have found that regular sunscreen use lowers the risk of squamous cell carcinoma (Gordon 2009, van der Pols 2006), and diminishes the incidence of actinic keratosis – sun-induced skin changes that may advance to squamous cell carcinoma (Naylor 1995, Thompson 1993), Researchers have not found strong evidence that sunscreen use prevents basal cell carcinoma (Green 1999, Pandeya 2005, van der Pols 2006, Hunter 1990, Rosenstein 1999, Rubin 2005).
   1. Americans are being diagnosed with melanoma, the deadliest form of skin cancer, at steadily rising rates. While the exact cause of melanoma is not known, scientists have established that risk factors for melanoma include family history, indoor tanning, the number of moles on a person’s skin, fair skin, freckles, ultraviolet radiation, and severe sunburns.
   2. Sun exposure appears to play a role in melanoma, but it is a complex disease for which many questions have not been answered. One puzzling instance is that melanomas do not usually appear on parts of the body that get daily sun exposure.
   3. The use of artificial tanning beds dramatically increases melanoma risk (Coleho 2010). The risk of melanoma goes up when you use a tanning bed at any age, but the  International Agency for Research on Cancer calculates that if you start using tanning beds before age 30, your risk of developing melanoma jumps by 75 percent.
2. Higher SPF does NOT mean more protection. Sunbathers often assume that they get twice as much protection from SPF 100 sunscreen as from SPF 50. However, that extra protection is negligible - properly applied SPF 50 sunscreen blocks 98% of UVB rays, whereas SPF 100 blocks 99%. When used correctly, sunscreen with SPF values in the range of 30 to 50 will offer adequate sunburn protection.
   1. Because they think they are getting more protection, users of high SPF sunscreen tend to spend more time in the sun, and end up getting a sunburn from the long-term exposure.
3. The use of sunscreen additive vitamin A may speed development of skin cancer. A study by U.S. government scientists suggests that retinyl palmitate, a form of vitamin A, may speed the development of skin tumors and lesions when applied to the skin in the presence of sunlight (NTP 2012). Conversely, officials in both Germany and Norway have cautioned that retinyl palmitate and other vitamin A ingredients in cosmetics could contribute to vitamin A toxicity due to excessive exposure (German BfR 2014, Norwegian SCFS 2012a).
   1. Vitamin A is an antioxidant added to skin products because manufacturers believe it slows skin aging. Oral ingestion of vitamin A can reduce the risk of squamous cell carcinoma in people at high risk for skin cancer (Moon 1997), but the 2012 federal study raised the possibility that it may speed the growth of cancerous tumors when used on skin exposed to sunlight.
   2. Scientists have also found that vitamin A can spur excess skin growth, known as hyperplasia, and that in sunlight, retinyl palmitate can form small molecules called free radicals that damage DNA (NTP 2000).
4. Avoid oxybenzone. Oxybenzone is a synthetic estrogen that penetrates the skin and can disrupt the hormone system. Instead look for products with zinc oxide, 3 percent avobenzone or Mexoryl SX.

 
Whew! That is a lot of information! So what now??

The Environmental Working Group offers a few general tips to keep you all-around protected:

1. Wear clothes. Shirts, hats, shorts, and pants can protect the skin, without needing to add anything additional
2. Play in the shade. Utilize trees, umbrellas, and sun shields to protect yourself – especially for babies and small children are especially vulnerable to sun & heat damage.
3. Plan around the sun. UV radiation peaks at midday, so spend your time outdoors in the morning or late afternoon when the sun is lower.
4. Wear Sunglasses. Good shades can protect your eyes from exposure to UV radiation.
5. Yes, People of Color need Sunscreen Too.  Although melanin can give a level of protection, ultraviolet exposure can still affect the skin.

 
*For tips on picking a good sunscreen, check out the Environmental Working Groups sunscreen guide. They evaluate the safety and efficacy of SPF-rated products, including more than 880 sunscreens for beach and sports use.
 
So, hopefully this has filled in some blanks surrounding sun safety. For additional information, and to see if you personally are in any danger of skin cancers, I highly recommend contacting your health practitioner directly.

Have fun out there, kids!

Authored by Jesse Haas, LN

If you're hip with holistic health, it's likely that you've endeavored a liver cleanse or detox...or been encouraged to do one...and with good reason. In 2002, the Environmental Working Group conducted a small study (9 participants) to measure the chemicals found in their blood. A total of 210 chemicals were found, each participant housing an average of 91 compounds. Heavy metals, chlorinated and brominated chemicals, PCBs, pesticides and herbicides, plastics and plasticizers, parabens and phthalates were all found. These compounds get stored in fat and bone, disrupting homeostasis and our efforts (both conscious and unconscious) at acquiring health.

The question is not "do I need to detox?" but "how do I detox effectively?"

Many people can navigate their lives without feeling the effect of this "body burden." Others experience symptoms of toxification, including autoimmune disease, allergies, food sensitivities, chronic fatigue, brain fog and hormone imbalance. 

Thankfully, detoxification is a daily process in the body, not something that waits for an annual cleanse. More appropriately called "biotransformation," detoxification occurs in phases:

• To begin biotransformation, toxins and metabolites must first be transported to the liver. This is considered to be phase 0.  
• In phase 1, the liver rearranges these chemicals into intermediates, which are either more or less harmful than their "parent" forms. For this reason, we need to keep the momentum going so these intermediates shuttle right into phase 2.
• The function of phase 2 biotransformation is to attach molecules that make the chemical water-soluble and safe to enter the bloodstream. There are multiply ways the liver accomplishes this - processes called methylation, acetylation, acylation, sulfation and glucuronidation.
• Once phase 2 is complete and the safer chemical compound enters the bloodstream, it's time to get it out of the body. Phase 3 of biotransformation occurs mostly in the kidneys and colon, where toxins are eliminated in urine and stool. Phase 3 also occurs in the lungs and skin where toxins are eliminated in our breath and sweat, but to a lesser extent.

Authored by Monica Mack, CHC ​

You may have just stepped out of your doctor’s office with the recommendation that you should begin an Elimination Diet. Or, if you are like me, you are sick of lingering unwelcome symptoms, and have decided to try going through the diet yourself, to see what insights it can reveal about your health. 

Regardless of how you got here - even though it is a temporary diet plan with a multitude of benefits - its strictness can be intimidating. I’m here to share what I learned through my experience on an Elimination Diet, with the hope that it will leave you feeling more prepared and confident as you embark on this journey. You are not going at this alone!

The Elimination Diet is used to uncover food intolerances that can be at the root of a variety of health conditions such as allergies, gut imbalances, skin issues, and inflammation; the food we eat can even effect our mood and mental health. Spending three weeks removing all foods that have a track record of causing these issues: gluten, dairy, soy, and caffeine to name a few, gives the body time to reset and begin the healing process. From there, these foods are slowly reintroduced, one by one, and the culprit(s) can be identified.
 
As we all know, knowledge is power. With this information at your disposal you can not only relieve the symptoms of your primary health concern - the one that brought you down this path in the first place - but you can also look forward to increased energy, relieved brain fog, reduced inflammation, a boost to your immune system, and a solid step towards jump-starting clean eating and removing any undesirable processed foods from your diet.

But, perhaps even more important to stress, is that you will have made a huge stride in proactively improving your own health and wellbeing. You will have made new discoveries about yourself; what it means to focus on how the foods you eat make you feel, what foods make you feel good and not so good, and about being more mindful of what you are putting in your body.

Once you identify the foods that work best for your body, you can create a custom meal plan tailored just for you. So consider this challenging endeavor an act of self-care and self-responsibility; you are honoring your body by discovering the most beneficial way of eating that nourishes you, fills you up, and gives you energy to pursue what you want out of life.
So first, give yourself a big hug  for taking the initiative to make a change in your life for the better by focusing on healing and improving your health. Next, I’d like to give you five tips to make the next few weeks as illuminating, encouraging, and as painless as possible:

Authored by Dr. Pharis 

If you’re not familiar with castor oil you’re likely wondering what this oil is, and why it is so beneficial. Castor oil is derived from the plant Ricinus communis (castor seed). These seeds contain very high concentrations of the fatty acid ricinoleic acid, which has been shown to exert analgesic (pain reducing) and anti-inflammatory effects.(1) Additionally, studies have shown it has similar pharmacological properties to that of capsaicin, an anti-inflammatory compound from in chili peppers.(2)  In observational studies looking at the anti-inflammatory properties of ricinoleic acid, it recognized as a new capsaicin-like, non-pungent anti-inflammatory agent suitable for topical application.(2)
 
Through my years in practice, I have seen the use of topical castor oil demonstrate significant benefit in reducing a variety of symptoms. Common conditions for considering its application include:

• Joint pain and swelling
• Inflammation
• Gas, bloating, abdominal cramping
• Constipation
• Uterine fibroids & non-malignant ovarian cysts
• Menstrual cramps
• Gallbladder and liver conditions
• Detoxification

 
Utilized since the ancient Egyptian times, castor oil is not a new therapy. Castor beans were found in ancient Egyptian tombs dating back to 4000 B.C., and according to the Ebers Papyrus (an Egyptian medical text from 1500 B.C.) it was utilized to protect the eyes from irritation.(3) Using castor oil for medicinal purposes in the United States dates back to the 18th and 19th century pioneers, at which time it was labeled as a heroic cure for the treatment of everything from constipation to heartburn to inducing labor. With the primary function of castor oil traditionally being viewed as an oral cathartic and laxative, modern use has a stronger focus on its topical applications.
 
A 2011 study published in Complementary Therapies in Clinical Practice examined the effect of topical castor oil pack administrations on constipation in the elderly. This 14-day study involved 80% of study subjects who had been experiencing constipation for 10 years or longer. Results revealed “castor oil pack administration did not have an effect on the number of bowel movements or amount of feces, but decreased the feces consistency score, straining during defecation, and feeling of complete evacuation after a bowel movements, thus decreasing symptoms of constipation.”(4) While the mechanism of action is not fully understood, the benefits are becoming more and more clear.
 
In addition to practitioners of naturopathic and alternative medicine utilizing castor oil packs, several hospitals are starting to include this treatment as integrative therapy. The North Broward Hospital District, one of the ten largest hospital systems in the US and the largest in Florida, utilizes castor oil pack therapy for lung cancer patients to decrease the side effects of chemotherapy and aid detoxification in the lungs. Other institutions recommending castor oil packs for various treatments include the University of Maryland Medical Center as an integrative approach to pelvic inflammatory disease, irritable bowel syndrome, low back pain, kidney stones, and lung cancer; the Mercy Medical Center for the use of gallbladder disease and congestive heart failure; Allina Hospitals and Clinics for the use of pelvic inflammatory disease; and the Baltimore Washington Medical Center for the use of ulcerative colitis and pertussis.(5)
 
Castor oil packs are an affordable and easy option for the management of many health conditions, and best of all, they can be performed in the comfort of your home. If you are interested in utilizing this therapy but are uncertain if they are a good option for you, please consult your doctor.


Castor Oil Pack Instructions
 
Materials:

• Piece of cloth (flannel, wool, or cotton), double layered, and cut to the size of the are of application
• Plastic wrap or ace bandage to secure wrap in place and protect clothing from staining
• Glass dish (to heat castor oil pack in)
• Heating source (hot water bottle, heating pad)
• Castor oil
• Container with lid (for storage of castor oil pack)

Directions:

1. Fold the piece of cloth so it is 2 layers thick
2. Pour oil onto cloth until it is well moistened (this is your “castor oil pack”)
3. Heat castor oil pack in glass dish in oven or microwave to a comfortable temperature
4. Place castor oil pack directly over the targeted area while relaxing comfortably. Cover the pack with plastic wrap or an ace bandage to secure and to provide a protective barrier (note that the oil may stain clothing or bedding)
5. Apply external heat source to keep the pack warm for the duration of its application (suggested time: 30 minutes)
6. After removing the pack, cleanse the area with a dilute solution of water and baking soda (3 tbsp baking soda/quart of water)
7. Store the pack in a covered container in the refrigerator between use, or up to several months. Each pack may be reused up to 20-25 times

* Castor oil packs should not be used over open wounds or ulcers, during heavy menstrual bleeding, during pregnancy, or over areas of malignancy or neuropathies.

** The above information is for informational and educational purposes only, and is not intended as a substitute for medical professional help, advice, diagnosis, or treatment. Please consult with your doctor to learn if castor oil packs are appropriate for you.

References:

1. Vieira C, Fetzer S, Sauer S K, et al. Pro- and anti-inflammatory actions of ricinoleic acid: similarities and differences with capsaicin. Naunyn Schmiedebergs Arch Pharmacol. 2001;364(2):87-95.
2. Vieira C, Evangelista S, Cirillo R, et al. Effect of ricinoleic acid in acute and subchronic experimental models of inflammation. Mediators Inflamm. 2000;9(5):223-228.
3. Sims, Judith; Frey, Rebecca Gale. Castor Oil. Encyclopedia of Alternative Medicine, 2005 The Gale Group, Inc. http://www.encyclopedia.com/topic/castor_oil.aspx
4. Arslan G G, Eser I. An examination of the effect of castor oil packs on constipation in the elderly. Complement Ther Clin Pract. 2011;17(1):58-62.
5. Mein E A, Richards D G, McMillin D L, Nelson C D. Transdermal absorption of castor oil. Evid Based Integrative Med. 2005;2(4):239-244.