Summer, a time when longer sun-filled and warm days invite you to enjoy all the fun and activities offered by the Eastern Shore. Whether on the boat, beach, in a backyard, or at a local park, soaking up the sun has many benefits. However, it’s important to also remember that frequent overexposure to UV radiation can damage your skin.

Benefits of Sun Exposure

Spending moderate time in the sun plays a vital role in:

• Boosting hormones, such as vitamin D
• Reducing blood pressure and improving cardiovascular health
• Improving mood by releasing endorphins
• Contributing to pain relief in people with fibromyalgia

Vitamin D Production & Deficiency

The most commonly known benefit of sun exposure is how it induces the production of vitamin D, a critical steroid hormone that acts on receptors throughout the body, influencing bone health, heart function, and inflammation. When UVB rays from the sun strike exposed skin, the body can synthesize vitamin D3, which is transformed by the liver and kidneys into the biologically active hormone.

Due to a variety of factors including lifestyle and environment, vitamin D insufficiency affects almost 50% of the population worldwide. In our practice, we often run across people with symptoms of vitamin D deficiency, which include:

• Excessive Sweating
• Fatigue & Muscle Weakness
• Chronic Pain
• Broken Bones
• Depressed Mood

Your doctor can run a simple blood test to measure your Vitamin D levels if a deficiency is suspect.

While there are different ways you can increase your Vitamin D levels, emerging research suggests that natural sun exposure may regulate vitamin D in a way that supplements cannot mimic. For example, vitamin D produced in the skin may last at least twice as long in the blood compared with ingested vitamin D.

Risks of Sun Overexposure

Just as there are multiple benefits to sun exposure, there are also risks. Sunlight includes rays of invisible ultraviolet light of varying wavelengths (UVB and UVA), which can contribute to:

• Sunburn
• Damage to collagen leading to accelerated skin aging
• Skin cancer
• Cataracts

The majority of UV radiation reaching the Earth’s surface is UVA, which penetrates more deeply into the skin (compared to UVB rays) where it can indirectly damage DNA via the generation of free radicals.

Like most things related to health, bio-individuality and lifestyle habits are important when it comes to sun exposure. Certain groups of people are more susceptible to the negative impacts of UV sun exposure and may require different strategies to avoid harm. For example, those with certain autoimmune conditions such as lupus can be exceptionally sun sensitive. Further, medications such as tetracycline antibiotics, used to treat various infections, can increase sun sensitivity.

People with a personal or family history of skin cancer or other genetic susceptibilities, which can make it more challenging to repair UV-induced DNA damage, need to be more vigilant to avoid too much sun exposure.

Limit Your Sun Exposure

According to studies done at NIH the best time for sun exposure is around noon, when UVB rays are most likely to reach your skin and boost vitamin D production, and when UVA rays, which increase the risk of skin cancer and photodamage, are minimized. For maximum benefit, expose unprotected skin (backs of hands or face) to the sun for 10 to 20 minutes daily. 

Incorporate Natural Dietary Skin Support

There are a variety of foods that can reduce your skin’s susceptibility to ultraviolet damage. Aim for a mix of carotenoids including lycopene (found in tomatoes and watermelon), lutein (found in spinach and other dark-green veggies), and beta-carotene (found in orange, red, and yellow produce). Astaxanthin, a carotenoid pigment found in microalgae and seafood like salmon, shellfish, and krill, also contributes to skin health. Our area is fortunate to have access to not only fresh and healthy fruits and vegetables at various roadside stands but also plenty of seaside fare.

Find Stress-Reduction Practices

Studies have led researchers to believe that chronic stress can increase the susceptibility of your skin to UV damage. Stress weakens the immune system and makes you more susceptible to the effects of free radicals, which can lead to skin damage and cancer.  In fact stress alone, without sun exposure, has been shown to damage DNA and increase signs of early aging. Adopting regular stress management practices, such as those offered by our center, which includes meditation, yoga, and mind-body practices, can make you more resilient to resist the damaging impacts of chronic stress.

Throw Some Shade

One of the best ways to enjoy a sunny day without suffering damage is to minimize your time spent in the strongest rays. Stay in the shade when possible and wear lightweight, long-sleeved shirts, pants, and wide-brimmed hats that are specifically designed to block UV rays.

Choose a Safer Sunscreen

Sunscreen provides either a chemical or physical barrier against the sun’s rays. Look for ingredients that don’t contain toxic endocrine-disrupting chemicals that potentially affect reproduction and development hormones and/or cause skin irritation. Avoid oxybenzone, octinoxate, retinyl palmitate, and homosalate.

Synthetic fragrances should also be avoided in all personal care products, including sunscreens. These chemicals, such as parabens, phthalates, and synthetic musks, are linked to endocrine disruption, reproductive impacts, and even cancer. Instead, look for non-nano  (meaning the particles are less likely to be absorbed by your skin) physical or mineral-based sunscreens like zinc oxide.

Some of our favorites include

Bare Republic Mineral Face Sunscreen Lotion

Sun Bum Signature Mineral-Based Moisturizing Sunscreen Lotion

Australian Gold Botanical Sunscreen SPF 30 Mineral Lotion

Brush on Block Broad Spectrum SPF 30 Mineral Powder Sunscreen

All Good Lips Tinted – SPF 18 Lip Balm- Alpine Pink

Freya Farley is Evergreen’s Executive Director and an Acupuncturist at the Wellness Center at Evergreen. Her practice focuses on Women’s Health and Fertility. Along with acupuncture, and herbal medicine, Freya practices a food-as-medicine approach. She offers Open Studio morning yoga sessions, private consultations & treatments, as well as a weekly Community Acupuncture Clinic.

*The information in this article is intended for your educational use only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.

Spring and summer are often times that inspire us to make healthier choices. Whether the goal is to lose weight, gain more energy, sleep better, or make a change, reducing sugar intake is often a top priority. The benefits of diminishing its consumption are plenty, as 80% of processed American food is laced with some form of sugar. Frequently, they masquerade under a variety of names including anhydrous dextrose, crystalline fructose, and evaporated cane juice, to name just a few.

High sugar content in processed food has been shown to contribute to common diseases such as high cholesterol, heart disease, fatty liver disease or cirrhosis, hypertension, hepatic insulin resistance, slower metabolism, and obesity. Increased appetite, insomnia, brain fog, mental chatter, depression, and various other symptoms have been shown to generate from excessive sugar consumption.

Sugar itself is a refined carbohydrate and a source of calories that our bodies either use as energy or store as fat. Keep in mind that not all sugar is bad; it naturally occurs in fruits and other foods that, along with their healthy fiber content, provide our body with necessary nourishment. The problem is that sugar is addictive and alters biochemical pathways in our brain by tampering with our dopamine receptors; the same ones that make us feel good. To get the next dopamine spike, we need a higher dose of sugar.

That’s why it’s essential that when contemplating a sugar cleanse psychological preparedness and a plan that you can stick to is important. Here are some useful tips I use to help clients kick the sugar habit:

1. Find the sweetness in your life

It is vitally important to invest in our well-being through self-nurturing. Creating space for ourselves, and finding time to do things that bring joy are necessary to our health and wellness. Often, the people who are most susceptible to sugar cravings are working stressful jobs, living stressful lives, and feel out of balance. In these cases, we may disconnect from what our passions are in life, to the point where life has become a series of obligations rather than enjoyment. Taking the time to invest in ourselves is a great long-term strategy to give up habits that do not serve us. Try mindfulness-based exercises like yoga, tai chi, and meditation. When we are at ease and feel satisfied with life, the impulse to reach for sweets when stressed is significantly reduced.

2. Drink apple cider vinegar

Raw apple cider vinegar helps to destroy candida yeast overgrowth in the body, which is often a contributing factor in sugar addiction. The body needs sugar to feed this yeast, which continues to grow and cause more cravings (as well as a host of other unpleasant symptoms). I have found people have fewer cravings when they sip apple cider vinegar throughout the day. Apple cider vinegar also helps to change taste buds, and after a while of supplementing with it, sugary foods often end up tasting too sweet. Use this vinegar to make a healthy salad dressing or in cooking. Be sure to buy only raw vinegar (apple cider or otherwise), as regular pasteurized vinegar can feed candida overgrowth and cause more sugar cravings. Try: Braggs Raw Apple Cider Vinegar

3. Properly fuel your body

In general, you want to get your calories from a balanced diet of the protein, carbohydrates, and healthy fats.

Protein helps your body feel full longer, so increasing it in your diet will help to curb sweet cravings, especially at that midday snack time. Try snacking on nuts, yogurt, or a hardboiled egg instead of processed and packaged snacks. Your body will thank you for it.

Carbs fall into three categories—sugars, starches, and fibers—but the body breaks down complex carbohydrates into simple sugars. Find yourself drawn to French fries, bread, and pasta? Your sugar fix originates in excess carbs. Avoid white and refined flour, rice, pasta, bread. Substitute nuts, seeds, and whole grains instead. If the carb is in its natural, unadulterated form, then it’s a good choice. When your cravings hit, try high-fiber foods, such as whole grains, fruits, and vegetables, to fill your belly and keep your digestive system moving. And don’t get stuck in the meal-label game—switch it up! Have eggs for dinner, avocado for breakfast, or oatmeal for lunch.

4. Stay hydrated

Cravings, particularly for sweet foods are common when the body is dehydrated because it interferes with brain levels of serotonin, a neurotransmitter responsible for feelings of well-being and happiness. Dehydration also makes it more difficult for the body to produce glycogen, a significant source of fuel for our cells. A lack of fluids can cause difficulty in the production of energy output and can trigger sugar cravings. It’s also not uncommon for the body to confuse the feeling of thirst with hunger, meaning that you may feel hungry when what you need is water.

5. Train your taste buds to like bitter

Train your taste buds to like the taste of bitter—it really does a lot to suppress the cravings for sugar. Try plain unflavored yogurt and bitter greens like watercress, arugula, chicory, endive, and kale are a couple of tasty ways. Within 30 days, your taste buds will reset, and you’ll crave less sugar.

6. Take the “sugar destroyer” herb

Gymnema sylvestre, an herb in the milkweed family, is known as a “sugar destroyer” in Ayurvedic medicine since it desensitizes our taste buds to sweet items and helps deal with the cravings. We think we need sweets when: we’re low on energy (not enough insulin or cells are resistant), stressed (increased cortisol causes the body to use sugar, so we need to replenish), are eating poorly (causing spikes in blood sugar, or have trouble sleeping (also increases cortisol).

Gymnema promotes healthy blood sugar levels, reduces cholesterol, regenerates beta cells in the pancreas, and helps make cells more sensitive to receiving insulin. A few drops on your tongue before a meal can offset desiring sugar and last for about three hours, especially in conjunction with a nutritious diet and the desire to quit sugar. However, use caution if taking oral medication or insulin, as it can alter prescription dosages. Try: Himalayan Herbals Gymnema

7. Use peppermint essential oil

Many studies have shown that you can retrain your brain, curb the sugar cravings, and revitalize your life by using high-quality essential oils. A leading research by Dr. Alan Hirsch found that INHALING peppermint oil is amazingly effective at curbing cravings, while also awakening the senses and enabling the brain to focus. Other essential oils that may help to curb cravings include black pepper, bergamot, cassia, cinnamon, clove, fennel, grapefruit, lemon, marjoram, and wild orange.

8. Try amrita therapeutic essential oils

We all have things we can change in our diets, our lives, and our mindsets. Reducing sugar intake can be just the start of rebalancing your life. Don’t drastically cut out sugar from your diet and cause uncomfortable detox. Take it slow, let your body adjust, and use some of the tips discussed. Starting today become aware of labels, of what you put in your mouth, of your triggers, and of your wellness. You can make this change in your life by replacing sugar with a positive lifestyle that fuels your mind, body, and spirit!

Freya Farley is Evergreen’s Executive Director and an Acupuncturist at the Wellness Center at Evergreen. Her practice focuses on Women’s Health and Fertility. Along with acupuncture, and herbal medicine, Freya practices a food-as-medicine approach. She offers Open Studio morning yoga sessions, private consultations & treatments, as well as a weekly Community Acupuncture Clinic.

*The information in this article is intended for your educational use only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.