Hello Viewer,

Without our Sun, there is no life. We need the warmth of the Sun to create vitamin D which produces the feel-good hormone (serotonin). However, too much sun exposure can damage DNA leading to skin cancer.

In Edition #49, we examine how to protect your skin—from sunscreen to the alternatives.

Today's Lookahead 👀

1. Ultra Violet Rays 101

2. Mindful Minute: Summer Sensations

3. OVE's Guide To: Protecting Your Skin

4. Workout: The Lunge

Edition #49 | Protect Your Skin

ICYMI
#48 | Heat Safety
#47 | Summer Hydration 
#42 | Shedding Pounds with OZEMPIC

In the News
Oprah’s Stomach Illness Due to Ozempic?

_{Ultra Violet Rays 101 ☀️}

UV Rays A|B

Although the Sun is 93 million miles (150 million km) from the Earth, its rays are still powerful enough to reach us, causing skin burns, skin damage, and the destruction of DNA and skin cells, leading to skin cancer (link). We are exposed to two types of Ultra Violet light:

• UVA Rays: These penetrate deep into the skin and can cause long-term damage such as premature aging and wrinkles.

• UVB Rays: These primarily affect the outer layer of the skin, causing sunburn and contributing to skin cancer.

Sun Protection Factor (SPF)

Generally, higher SPF ratings block more UV rays:

• SPF 10 blocks 90% of UV rays

• SPF 15 blocks 93% of UV rays

• SPF 30 blocks 97% of UV rays

• SPF 50 blocks 98% of UV rays

High-rating SPF sunscreens are more expensive. SPF 30 compared to SPF 10 does not mean you can stay in the Sun 3x longer. Sun intensity varies throughout the day (peak 10 am to 4 pm).

Pale skin absorbs more UV light and, therefore, burns easier than darker skin (link).

SKIN CANCER GALLERY

This is what skin cancer looks like:

_{History of Skin Protect} 📜

Ancient Egyptian Skin Care

The Egyptians used rice bran extract to protect their skin. The oil has antioxidants and natural sunscreen properties.

Moringa, sesame, and castor oil were used as moisturizers and enhanced protective properties.

Head coverings and linen clothing were light, breathing and effective in keeping the body cool while providing shade.

Kohl, when applied under the eyes, reduced sun glares while providing antibacterial properties. Learn more here

Harmful Ingredients in Sunscreens

These ingredients can potentially lead to cancer and have either been restricted or banned in North America. Look for these chemical names on the ingredient list:

Oxybenzone absorbs UV rays (filter) but is linked to hormone disruption.

Octinoxate is absorbed through the skin, also a hormone disruptor.

Homosalate accumulates in the body over time causing.

When Titanium Dioxide & Zinc Oxide are inhaled, it may lead to lung cancer.

Retinyl Palmitate (Vitamin A Palmitate) may speed up skin tumours and lesions when exposed to the sun.

Parabens are hormone disruptors that may lead to breast cancer.

For a complete list and rating of sunscreens with harmful ingredients click here to learn more.

_{MINDFULNESS MINUTE} 🕰️
Summer Sensations

Practice this regularly to enhance your mindfulness and appreciation of the simple pleasures in life.

1. Find a Comfortable Position in the Sun.

2. Close your eyes and take a deep inhale.

3. Feel the warmth of the Sun on your skin.

4. Notice the difference in intensity and texture.

5. Take one more deep breath, inhale the energy of the sun and exhale slowly.

6. Set an intention for the day. Open your eyes. Enjoy

_{OVE’S GUIDE TO}

Protecting Your Skin ☂️

1. Pick the Right Sunscreen🧴 

When choosing sunscreen make sure to look for:

1. Broad spectrum: protects against both UVA & UVB rays

2. SPF30+: meaning you are protected 30x more than without sunscreen (e.g., SPF50+ 50x more protection in theory)

3. Water-resistant: reapply after swimming or sweating

4. Sweat Resistant: if you are playing a sport or are extremely active

5. Mineral-Based: naturally occurring, safer than lab-created chemicals

6. Fragrance-Free: fragrance sunscreen may contain allergens or irritants

2. Choose Spray, Lotion, or Stick

• Choose according to your preference but we mindful of sprays

• When certain chemicals are sprayed, nanoparticles are inhaled increasing the risk of cancer (e.g., Titanium Dioxide & Zinc Oxide (link)

3. Apply to Exposed Body Parts 👃 

• Bald Spots & Hairline, Eyes & Eyelids (Cornea—can lead to eye cancer)

• Ears (top, side), Forehead & Cheeks, Nose (bridge), Lower Lips

• Shoulders & Upper Back, Forearms & Back of Hands & Palms, Upper Chest (V-neck area)

• Lower Legs & Top of Feet, Foot Soles & Nail Beds

4. Apply the Right Amount

For example—a day at the Beach

• Face and Neck: Use about a teaspoon (approximately 5 ml) for the face and neck.

• Body: Use about an ounce (30 ml) for the entire body, which is roughly the amount that would fit in a shot glass.

Apply the sunscreen that is right for your skin tone. Lighter skin tones need higher SPF compared to darker skin.

The longer you are outdoors, the higher the SPF sunscreen you need.

4. Do These Things As Well ⏲️

1. Wear protective clothing (UPF 50+)

   • Sleeves, Rash Guard, Hat, Wide-brimmed Hat, Sunglasses

2. Use Natural Oils & Remedies

   • Coconut oil, Shea butter, Aloe vera, Chamomile,

3. Use SPF Lip Balm

4. Limit your sun exposure (plan your day & use a timer)

5. Stay Hydrated 💧 (edition #47)

6. Take cold baths or showers 🚿 

7. Check the UV Index in your area

8. See a dermatologist for regular skin check-ups

_{WORKOUT 💪🏾}
The Lunge

Lunges are a fantastic way to strengthen your legs, glutes, and core. This 15-minute workout focuses on various lunge exercises to build lower body strength and improve balance.

Duration: 25 minutes
Frequency: 1-2/week
Level Up: ⬆️ reps 12-15, ⬆️ sets 3-4, add DB/KB

Add this routine to your fitness regimen to see noticeable improvements in your lower body strength.

Click the link below for a copy of this week’s workout 👇

Comment to share how your workout went.

Train With Overman App📲

Improve your mobility and lower body strength with Expert Guidance from Coach DC.

Now available on Andriod on Google Play &
Apple App Store.

Next Week: Inflammation is the Reason | The Perspective #50

• What is Inflammation? How does it affect my body?

• Plus: Preventing, Treating, & Minimizing Inflammation

Thank You for Reading this Week’s Wellness Guide

Here’s another way I can help

Get Fit w/ expert coaching from Coach DC Train with Overman 💪🏾

If you missed a newsletter — View all editions in the Archives 📰

^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}}