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SUNSCREEN

Make sunscreen part of your outdoor gear

1. Tips for finding a good sunscreen

Ingredients matter. Does your sunscreen leave you overexposed to damaging UVA rays? Does it break down in the sun? Does it contain compounds that may disrupt your hormones?

2. First things first

Check your skin regularly for new moles that are tender or growing. Ask your primary care doctor how often you should see a dermatologist.

The best defenses against getting too much harmful UV radiation are protective clothing, shade and timing. Our checklist:

– Don’t get burned. Red, sore, blistered or peeling skin means far too much sun – and raises your skin cancer risk.

– Wear clothes. Shirts, hats, shorts and pants provide the best protection from UV rays – and they don’t coat your skin with goop.

Find shade – or make it. Picnic under a tree, read beneath an umbrella, take a canopy to the beach. Keep infants in the shade – they lack the tanning pigments known as melanin to protect their skin.

Plan around the sun. Go outdoors in early morning or late afternoon, when the sun is lower. UV radiation peaks at midday.

Sunglasses aren’t just a fashion accessory. Good shades protect your eyes from UV radiation that causes cataracts.

3. Now put on sunscreen

Some sunscreens prevent sunburn but not other types of skin damage. Make sure yours offers broad spectrum protection.

Don’t fall for high SPF labels. Anything higher than SPF 50+ can tempt you to stay in the sun too long. Even if you don’t burn, your skin may be damaged. Stick to SPFs between 15 and 50. Pick a product based on your own skin coloration, time outside, shade and cloud cover. Reapply often.

Avoid sunscreen with vitamin A. Eating vitamin A-laden vegetables is good for you, but spreading vitamin A on your skin may not be. Government data show that tumors and lesions develop sooner on skin coated with creams laced with vitamin A, also called retinyl palmitate or retinol. It’s in 20 percent of all sunscreens we reviewed in 2015. Avoid any skin or lip product whose label includes retinyl palmitate, retinol or vitamin A.

Avoid oxybenzone, a synthetic estrogen that penetrates the skin and can disrupt the hormone system. Look for products with zinc oxide, 3% avobenzone or Mexoryl SX. They protect skin from harmful UVA radiation.

No insect repellent. If you need bug repellent, buy it separately and apply it first.

Pick a good sunscreen. EWG’s sunscreen database rates the safety and efficacy of SPF-rated products, including more than 1,000 sunscreens for beach and sports use, more than 600 SPF-rated moisturizers, and 100 lip products. We give high ratings to brands that provide broad spectrum, long-lasting protection with ingredients that pose fewer health concerns when absorbed by the body.

Don’t spray. Sprays cloud the air with tiny particles that may not be safe to breathe.

Reapply cream often. Sunscreen chemicals sometimes degrade in the sun, wash off or rub off on towels and clothing.

Men ignore sun safety at their peril. In 2012, twice as many American men died from melanoma as women. Surveys show that 48 percent of men report routine sun avoidance, compared to 68 percent of women (CDC 2012).

Got your vitamin D? Many people don’t get enough vitamin D, a hormone manufactured by the skin in the presence of sunlight. Your doctor can test your level and recommend supplements if you are low in this vital nutrient.

4. Sun safety tips for kids

A few blistering sunburns in childhood can double a person’s lifetime chances of developing serious forms of skin cancer. The best sunscreen is a hat and shirt. After that, protect kids with a sunscreen that’s effective and safe.

Take these special precautions with infants and children:

Infants

Infants under six months should be kept out of direct sun as much as possible. Their skin is not yet protected by melanin. When you take your baby outside:

  • Cover up – with protective clothing, tightly woven but loose-fitting, and a sun hat.
  • Make shade – Use the stroller’s canopy or hood. If you can’t sit in a shady spot, use an umbrella.
  • Avoid midday sun – Take walks in the early morning or late afternoon.
  • Follow product warnings for sunscreens on infants less than 6 months old. Most manufacturers advise against using sunscreens on infants or advise parents and caregivers to consult a doctor first. The American Academy of Pediatrics says that small amounts of sunscreen can be used on infants as a last resort when shade can’t be found.

Toddlers and children

Sunscreens are an essential part of a day in the sun. But young children’s skin is especially sensitive to chemical allergens – as well as the sun’s UV rays.

  • Test sunscreen by applying a small amount on the inside of your child’s wrist the day before you plan to use it. If an irritation or rash develops, try another product. Ask your child’s doctor to suggest a product less likely to irritate your child’s skin.
  • Slop on sunscreen and reapply it often, especially if your child is playing in the water or sweating a lot.

Sun safety at school

Send a sunscreen to daycare and school. Some childcare facilities provide sunscreen, but you can buy your own to make sure it’s safe and effective. Share EWG’s safe sunscreen tips and product suggestions with your child’s school and caregiver.

Sometimes school and daycare policies interfere with children’s sun safety. Many schools treat sunscreen as a medicine and require written permission to use it on a child. Some insist that the school nurse apply it. Some ban hats and sunglasses. Here are a few questions to ask your school:

  • What is the policy on sun safety?
  • Is there shade on the playground?
  • Are outdoor activities scheduled to avoid midday sun?

Teens

Teenagers coveting bronzed skin are likely to sunbathe, patronize tanning salons or buy self-tanning products – all bad ideas. Researchers believe that increasing UV exposure may have caused the marked increase in melanoma incidence noted among women born after 1965. Tanning parlors expose the skin to as much as 15 times more UV radiation than the sun and likely contribute to the melanoma increase.

To parents of teens: Be good role models – let your teen see that you protect yourself from the sun. Tan does not mean healthy.

Resource: http://www.ewg.org/2015sunscreen/top-sun-safety-tips/

Tips when using the Elliptical:

Not into running, how about the elliptical:
*Make a fitness plan before you hop on the elliptical
*Avoid slouching: keep your core engaged, shoulders down and back and look straight ahead
*Use the handles for a total body workout (“pump the arms forward and backward at a 90-degree angle—as if you were running”)
*Avoid completing the same routine day in and out…also, avoid staying at one steady pace throughout the entire workout. Click on the link for examples of interval training.

Resource: https://blog.myfitnesspal.com/the-dos-and-donts-of-an-effe…/

Running Information for Beginners

Tips for Beginner Runners:
*Get appropriate footwear and replace every 300-400 miles
*Don’t skip your warm-up (pre-run) and cool down (post-run)
*Use your arms to your advantage
*Don’t worry about your pace
*Focus on time then mileage (try alternating between walk/run)
*Rest is key, take a day off between each run early on to avoid doing too much too soon
*Focus on a consistent breathing technique that works for you

For more details regarding the above bullet points, visit: http://running.about.com/…/getstartedwit…/tp/runningtips.htm.

How to learn to like running (from My Fitness Pal):

Be a beginner Not being able to run an entire mile the first time you attempt to run is perfectly normal—and I promise, no one is judging you for it. In fact, you should be proud you’re even trying. You’ve got to start somewhere, so why not accept your newbie status and plan to take walk breaks on your first few jogs around the neighborhood. Then give yourself time to build up your endurance and distances.

Back off the speed Unless you’ve got a sponsorship deal with a major sports brand, running fast isn’t really necessary. And it might even be preventing you from actually enjoying the run. Try running slower, at a pace that allows you to speak in full sentences, and see how your body reacts—your breathing will feel more natural, your joints won’t start aching as quickly, and you might even find yourself smiling out there.

Set small goals See that telephone pole at the end of the street? Run to that, and then pick your next target. Creating small goals within your workout keeps it interesting, and feeling those little twinges of achievement can help you enjoy running more. Today the next mailbox, tomorrow the finish line of your first 10K!

Enjoy being alone The kids aren’t around, your boss isn’t standing over you, it’s just you, your running shoes, and the road. Thinking of your run as “me” time will help you see it as a special event, one you’ll start looking forward to.

Find a buddy Pounding the pavement with a friend can make all the difference. You can encourage each other to get going, commiserate on the hills, and chit-chat your way to the finish. And making a plan to meet someone for a run can give you a little extra motivation to get out the door. (Find more tips on running with others here.)

Make the miles matter When the personal benefits of running (weight loss, improved cardiovascular health, reduced stress, etc.) aren’t enough to get you to pick up your feet, consider running for a cause. Sign up for a 5K that raises funds for a nonprofit organization, or download an app like Charity Miles, which lets you earn money for a charity of your choice with every step you take.

Listen to music Studies show upbeat tunes can distract you from physical exertion and even get you to push a little harder. (Songs between 120 and 140 beats per minute have the biggest impact.) Just be smart about your headphones—only use them in safe, low-traffic areas and keep the volume at a level that allows you to still hear what’s going on around you.

Track your success Feel like you’re not getting anywhere? Try logging every run with an app like MapMyRunRunKeeper, or Runtastic. You’ll be able to look back and see how far you’ve gone—and how much faster you’ve gotten along the way! Keep track of your routes and see if you can do the neighborhood loop faster next time, or increase your distance by tacking on an extra block or two.

ATTENTION: CORE CLASS WILL NOT BE HELD ON FRIDAY, JULY 3RD

ATTENTION: CORE CLASS WILL NOT BE HELD ON FRIDAY, JULY 3RDcancelled

4TH OF JULY WEEKEND HOURS

ATTENTION: We will be closed on Saturday, Independence Day and Sunday (7/5/15) in observance of the holiday.

We will be open 8am to 2pm on Friday, July 3rd to accommodate patients.

Have a happy holiday weekend!

~Staff at KAH Premium Physical Therapy and Fitness

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Memorial Day Closing (Monday, May 25th)

Notice to all patients, clients, and gym members we will be closed in observance of Memorial Day on Monday, May 25th. Our regular hours will resume on Tuesday, May 26th. Have a safe and happy holiday weekend!

Thank you,
-KAH Premium Physical Therapy and Fitness Staff

Memorial Day

MAY is AWARENESS MONTH FOR ALS AND MENTAL HEALTH!

MAY IS AWARENESS MONTH FOR ALS (AMYOTROPHIC LATERAL SCLEROSIS) AND MENTAL HEALTH!!

ALS

Quick Facts about ALS

**Amyotrophic lateral sclerosis (ALS), more commonly referred to as Lou Gehrig’s disease, is a progressive neurodegenerative disease that attacks nerve cells and pathways in the brain and spinal cord. When these cells die, voluntary muscle control and movement dies with them. Patients in the later stages of the disease are totally paralyzed, yet in most cases, their minds remain sharp and alert.
**Every day, an average of 15 people are newly diagnosed with ALS — more than 5,600 people per year. As many as 30,000 Americans may currently be affected by ALS. Annually, ALS is responsible for two deaths per 100,000 people.
**The average life expectancy of a person with ALS is two to five years from time of diagnosis. With recent advances in research and improved medical care, many patients are living longer, more productive lives. Half of all those affected live at least three years or more after diagnosis. About 20 percent live five years or more, and up to ten percent will survive more than ten years.
**ALS occurs throughout the world with no racial, ethnic, or socioeconomic boundaries. ALS can strike anyone. Every single American is threatened by this disease.

FOR MORE DETAILS VISIT: http://www.alsa.org

 

MENTAL HEALTH

Scary Statistics…

**1 in 5 American adults will have a diagnosable mental health condition in any given year.(1)

**50 percent of Americans will meet the criteria for a diagnosable mental health condition sometime in their life, and half of those people will develop conditions by the age of 14.(2)

Source: http://www.mentalhealthamerica.net/b4stage4-changing-way-we-think-about-mental-health

FOR MORE DETAILS VISIT: http://www.mentalhealthamerica.net/may

7th Annual The BENCH 5K Run/Walk & Fun Run

It’s not too late to SIGN UP for the 7th Annual “The BENCH 5K Run/Walk & Fun Run”

PFSF

The 7th Annual BENCH 5K for Play Fit-Stay Fit! will be on Saturday, May 9, 2015

Register Friday, 5/8 at 2nd Wind in Setauket from 4-8 PM OR Saturday from 7:30 – 8:45 AM in the LIRR parking lot on the SBU Campus (see Parking Information below for exact location).  For more details copy and paste the following URL: http://www.stonybrookmedicalcenter.org/playfit

To confirm you are going, visit the Facebook event page by copying and pasting the following URL: https://www.facebook.com/events/1566218906964947/

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Debbie Whittemore Memorial 5K Run/Walk THIS SUNDAY (4/26/2015)

It’s not too late to register for the Debbie Whittemore 5K Memorial Run/Walk for this upcoming Sunday, April 26th!

The proceeds from the run go to the Debbie Whittemore Scholarship Fund which is presented at the end of the event.  To download the application for the run, please click on this link, then click “race application”:

http://studentaffairs.stonybrook.edu/…/debbie-whittemore.html

One of our employees, Danielle will be running this Sunday.

ski trip final 2014

The details regarding the scholarship are below:

This scholarship is presented by Stony Brook University in memory of Debbie Whittemore, former Athletic Training Student and Intramural Program Employee. She was an exceptional student during her college years, 1987 to 1994, as well as a committed intramural employee and dedicated student athletic trainer.

Tragically, we lost Debbie during the summer of 1994 in a senseless car crash, as she was yet another victim of a drunken driver. She has left us far too soon. For those of us that knew her, it is an inconceivable and devastating loss. Just two days before her death, she began her career as a nurse at Stony Brook University Hospital. She would have been a wonderful nurse because of her selflessness and concern for others.

Although Debbie is no longer with us in body, she will forever be with us in spirit and memory. In order to honor her and never let her be forgotten, we have established the Debbie Whittemore Endowed Scholarship Fund. public domains . It is exactly what she would have wanted, to provide opportunities for students to receive an education and go on to lead productive and fulfilling lives.

The Debbie Whittemore Scholarship will be awarded annually to two (2) Undergraduate Students who display outstanding academic excellence and have made significant contributions to student life and athletics on the campus and within the community.

Each year a 5K Run is held in Debbie’s memory, with the proceeds going to the scholarship fund. This year’s run will be held on Sunday, April 26, 2015 @ 9:30 am.

 

Today, April 22nd is EARTH DAY!!

Today is Earth day…make sure to perform at least “one act of green.” For more details…http://www.earthday.org/takeaction/

For recycling facts, visit: http://www.recyclingtown.com/
Earth Day

 

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