Month: July 2017

Athletes push their bodies to the limits of their endurance- and this can pose some challenges to their skin. Inspired by my husband who is out doing the Whistler Iron Man 70.3 today (Go Danny!) here are a few tips for your skin  to help you achieve your best.

1. Don’t get burned! Protect yourself from the sun. It will come as no surprise to anyone who knows me that this is my number one tip. Here is why: obviously, many athletes spend a good deal of time outdoors, and need to protect themselves from damaging UV rays. But here is a more immediate argument: have you ever had a sunburn? Did you feel you could perform your best? When you are sunburned, your body is spending energy- valuable energy-recovering. Your skin barrier is also compromized, so you are losing more water through the skin- not what you want on race or game day. For a long race or game, apply a double coat of a high-SPF (30+), broad-spectrum, UVA/UVB product. Reapply during your activity if at all possible. And don’t forget your lips! This is not just for race or game day, but all the time- especially leading up to the big day.
2. Get out of those sweaty clothes! After training, get out of your tight, sweaty clothes ASAP. This will help to minimize chafing and prevent folliculitis. Your technical apparel is for training in- stretch and relax in something loose, clean and comfortable. Your skin and your high-tech gear will thank you for it. Showering soon after training will also help to minimize skin irritation.
3. Did I say chafing? If you are a long-distance runner or cyclist, using some Vaseline or other anti-chafing product can help prevent those sore, rubbed red-raw spots. For cyclists, putting an anti-chafing product on your chamois can make sure you are comfortable for all those KMs. Try Chamois Butter, dznuts, or Udderly Smooth Chamois cream. Having your seat fit properly is also paramount!
4. Take care of your feet. Make sure your shoes fit properly and are appropriate for your activity, to relieve pressure and prevent callus formation. Gently using a pumice stone in the shower, followed by a moisturizer, can help too, but don’t be too aggressive. Best to prevent these in the first place with proper fitting footwear and orthotics if necessary. Keeping toenails trimmed, and changing socks to keep feet dry is also key.
5. Stay hydrated. Normally, I don’t make too much of a fuss over how much water to drink- but for athletes, it goes without saying that hydration and electrolytes are key, for your entire body including your skin.
6. Protect your eyes from UV. Many activities requires specific eye wear, but whatever you are doing outdoors, make sure you are wearing eye wear that protects you from UV rays.

This article is intended to provide general information and is not intended as a substitute for assessment and care from your doctor. 

Last Saturday, the Canadian Dermatology Association, with Dr. Jason Rivers, Dr. Sunil Kalia and myself plus two very dedicated dermatology residents Dr. Saud Alobaida and Dr. Bez Toosi spent a few hours at the Vancouver Aquatic Centre for a very worthy cause: skin cancer screening.

This yearly event helps to promote awareness and make skin cancer screening accessible to the hundreds of people who came down and waited patiently to be screened. We were also handing out samples of sunscreen and some brochures for self-checks. If you missed the event, there is always next year! In the meantime, if there is something of concern to you on your skin, speak with your family doctor- they can help you determine if you need a referral to a dermatologist.

For self-checks at home, remember the ABCDE rule posted back in February in ABCs of Moles:

• A: Asymmetry– this describes moles that don’t look the same on both sides if you imagine dividing them in half
• B: Border irregularity– a border with notches or an irregular outline
• C: Colour variation- moles with more than one colour
• D: Diameter– greater than 6mm; the size of a pink eraser on the tip of a pencil
• E: Evolution– a mole that is changing rapidly, for example from one month to the next, or changing differently or faster than other moles.

This rule is meant to help detect melanoma. Of course, basal cell and squamous cell skin cancers and other, rarer types of skin cancer can present differently. Any growing pink bump, or a growing spot that stands out from your others deserves to be checked.  The “ugly duckling” rule helps you catch these- if there is one spot on your skin that doesn’t match any others, especially if it is growing or changing, show it to your doctor.

Suddenly summer is in full swing and it’s time to dispel some common myths about sunscreen.

Do I need to wear sunscreen daily, even in winter or if I work inside?

Yes! UVA passes through window glass and is more consistent throughout the day and throughout the year than UVB (which tans and burns you). UVA also contributes to wrinkles and other signs of aging, along with skin cancers. What’s more, even short exposures outside add up throughout the day, so daily sunscreen use is a good habit to develop.

What sunscreen should I buy?

Look for a product that states: SPF 30 or higher, broad spectrum, UVA and UVB. SPF means sun protection factor and measures how long a sunscreen will protect you from UVB rays. Broad spectrum products protect against both UVA and UVB rays. Higher SPF provides better protection by blocking more UV rays.

 What about Vitamin D- do I need to get it from the sun?

There are three sources of vitamin D: supplements, fortified foods, and the sun. Usual sunscreen use does not interfere with vitamin D production but rigorous use of sunscreen and clothing may. The best strategy is to protect yourself from the sun and to take a daily vitamin D supplement of 1000 IU, with food. That way you get the best of both worlds, safely.

Is there truth to claims that sunscreens can disrupt our hormones?

These concerns are based mainly on a 2001 study in which female rats were fed huge amounts of oxybenzone, one of the ingredients in chemical sunscreens, and were shown to have an increase in the weight of their uterus. A 2011 study demonstrated that a human would have to use sunscreen in normal quantities daily for 277 years to reach these levels. This shows that the original study does not hold true meaning for human application of sunscreen.

What is the difference between chemical and physical sunscreens?

Chemical sunscreens, which typically contain ingredients such as oxybenzone, octinoxate, octisalate and avobenzone absorb UV radiation, which is then released from the skin as heat. Physical sunscreens, which contain zinc oxide and titanium dioxide, both reflect UV radiation and absorb it.

Which is better – physical or chemical sunscreens?

For people with sensitive skin or a history of allergy to sunscreens, physical sunscreens may be better tolerated. For most, it is a matter of personal preference. Physical sunscreens may appear more white on the skin while chemical sunscreens are often more transparent. Some physical sunscreens are tinted to better match skin tone.

 What approach to sunscreen is recommended for children?

All sunscreen ingredients available in Canada are approved for use in children six months of age and older. Sunscreen labeled as “Kids” or “Babies” do not have different sunscreen ingredients, but may have certain properties such as water resistance. Babies under 6 months of age should be kept out of direct sunlight, and need a vitamin D supplement.

 Is any sunscreen truly waterproof?

Canadian labeling standards allow the terms Water Resistant 40 and 80, meaning that the product has been tested to retain its SPF after 40 or 80 minutes of water immersion. Sunscreens may not be labeled as waterproof and should be reapplied after swimming, sweating or toweling off.

 How much sunscreen do I need to apply?

The teaspoon rule helps you apply enough sunscreen to match what is done in the lab when SPF is determined. Apply ½ to 1 teaspoon to the face, 1 tsp to each arm, 1 tsp to the chest, 1 tsp to the back, and 2 tsp to each leg. That’s almost 45 mL, or about a shot glass, of sunscreen per application in a bathing suit.

Apart from sunscreen, what else should I do to protect myself?

Wear a broad-brimmed hat and cover up with clothing wherever possible. Clothing labeled as UPF means UV Protection Factor, a similar concept to SPF, and is good for long sun exposure and beach wear. A “UPF 50” shirt blocks 98% of UV rays. Protect your eyes with sunglasses or prescription glasses whenever you are outdoors. Plan activities early in the morning and later in the afternoon, avoiding mid-day sun.

Get out there and enjoy the sun safely- your skin and eyes will thank you for it.

This article is intended to provide general information and is not intended as a substitute for assessment and care from your doctor.