Feb
9
Sunless Tanning: Why Baking Is Out and Faking Is In
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By Dr. Mercola
“Dermatologist-recommended” sunless tanning lotions and sprays are being called “a better way to get that golden glow.”
The basic message? Skip the sun and simply “fake” your tan with a bronzer or sunless tanner instead Most people like the look of a deep tan because it gives you that healthy “glow” that happens when you’ve spent a little time in the sun.
And, in fact, achieving a deep, dark tan from natural sun exposure or a safe tanning bed is often a good indicator that your vitamin D levels are where they need to be – and this is a signal of optimal health. But if you’re getting the tan without the sun …well that is missing the point completely!
Your Health Isn’t Fooled by a Fake Tan
The tan that you get after exposing your skin to sunlight is a natural “side benefit” of exposure to UVA and UVB light from the sun.
While the UVA rays provide most of the “tanning” effect, which is your body’s natural way of protecting your skin from sun damage, UVB rays can also lead to skin reddening and sunburn, if you stay out too long.
But more importantly, it is the UVB rays that allow your body to produce valuable vitamin D, and instead of oxidizing the already existing melanin in your skin, produce new sun-protective melanin, which results in a healthier tan.
This is why getting safe sun exposure every day is actually one of the best actions you can take for your health. If that is simply not an option, as it is for most in the winter, a safe tanning bed can also be used. The point isn’t to “get tan,” it’s to optimize your vitamin D levels, the natural result of which will be both a healthy glow and tan.
If you've spent any time on my site at all, you know that I'm a firm advocate for optimizing your vitamin D levels. For example, this healthy exposure to sunshine is known to provide the following benefits. Using a fake tanning lotion, of course, will give you none of these healthful perks …
Protect against cancer, including melanoma Support healthy kidney function Enhance your muscle strength Promote healthy teeth Help produce and maintain optimal blood pressure levels Help keep your bones strong and healthy Help maintain a healthy immune system Support your cardiovascular health
Why Sunless Tanning Can be Dangerous
Spray tans are generally considered to be benign cosmetic treatments — but are they REALLY?
Sunless tanners contain a lengthy list of chemical agents — up to 45 in the case of spray tanners. Many of these agents have never been studied for their long-term effects on human health, because the FDA does not systematically review the safety of personal care products. Since testing is voluntary and controlled by the manufacturers, many ingredients in cosmetic products are not safety tested at all.
One of the main ingredients in spray tanning solutions is dihydroxyacetone, a color additive that darkens your skin by reacting with amino acids in your skin's surface layer. Dihydroxyacetone is often abbreviated DHA (which should not be confused with docosahexaenoic acid, the healthy omega-3 fat often given the same abbreviation). Sunless tanning products often contain between 1 and 15 percent DHA; the higher the DHA level, the darker the tan produced.
Manufacturers of sunless tanning products claim DHA is a simple carbohydrate sugar solution, but some toxicologists disagree. Part of the problem is that the U.S. government's regulations for DHA allow contaminants such as lead, arsenic and mercury.
Lead and mercury in particular are known to affect brain development, and no one knows how large the effect may be on your baby, should you be pregnant while spray tanning.A report by the National Toxicology Program1 suggests the risks of DHA remain unclear, pointing to some evidence that DHA may be a mutagen that could induce breaks in DNA strands, which could contribute to accelerated aging and even skin cancer. Another issue is absorption through your skin. You shouldn't put anything on your skin you wouldn't feel safe eating.
Absorbing chemicals transdermally is actually MORE dangerous than ingesting them orally, because they can be absorbed directly into your fat tissue, lymphatic system and bloodstream without any digestive degradation. Anything you consume orally must go to the highly evolved detoxification systems within your liver first before being released into your blood. Digestive acid also works, at least in part, to neutralize some chemicals — but this does not occur when you absorb them transdermally, or inhale them, for that matter.
When you have DHA-containing products sprayed on you in a booth, little droplets become suspended in the air all around you, increasing your risk for exposure through your eyes, nose and mouth. Wearing protective gear over your eyes, nose and mouth is extremely important — but it does not remove all the risk.
In fact, earlier this year a panel of medical experts reviewed 10 scientific studies on DHA and concluded the use of DHA-containing spray tans may cause genetic alterations and DNA damage that could lead to cancer and chronic lung diseases when inhaled.2 Sunless tanning sprays have even been found to inhibit your skin's ability to produce vitamin D, as the dark layer on your skin produced by the DHA results in the prevention of UVB absorption, thereby inhibiting vitamin D production.3
American Academy of Dermatology Attacks Tanning Industry, States Sunlight Not an 'Efficient' Source of Vitamin D
A news release from the American Academy of Dermatology (AAD)4 claims to “expose” the “truth” about the indoor tanning industry by dispelling their statement that indoor tanning is a good source of vitamin D. It is, in fact, a good source, assuming you cannot get outdoors for real sun exposure, and you use a safe tanning bed (which I’ll explain shortly).
Outrageously, AAD states:
“ … dermatologists point out that UV rays are not very efficient in creating vitamin D in the skin. In addition, the American Academy of Dermatology recommends that the public obtain vitamin D safely from a healthy diet that includes food naturally rich in vitamin D, foods and beverages fortified with vitamin D, and/or dietary supplements, rather than by sun exposure or indoor tanning, which can cause skin cancer.”
For any rational physician or scientist to claim that UV rays are not efficient in creating vitamin D in the skin is virtually incomprehensible in light of the fact that, under optimal environmental exposures, your body can produce about 20,000 IU of vitamin D per day with full body exposure, about 5,000 IU with 50 percent of your body exposed, and as much as 1,000 IU with just 10 percent of your body exposed!
In the winter months however and/or during times of the year when insufficient amounts of UVB rays reach your location, you will most likely not get enough vitamin D. In that case, I recommend using a safe tanning bed, which is still better than oral vitamin D. How do you know if your tanning bed is safe?
- Most tanning units use magnetic ballasts to generate light. These magnetic ballasts are well known sources of EMFs that can contribute to cancer. If you hear a loud buzzing noise while in a tanning bed, it has a magnetic ballast system. I strongly recommend you avoid magnetic ballast beds, and restrict your use of tanning beds to those that use electronic ballasts.
- The person operating the tanning equipment can also make a difference in its safety. If the person is not educated on its safe operation, you have a higher risk of overexposure and sunburn.
- High-quality indoor tanning devices are safe if you precisely follow the simple guideline of never getting burned. Your skin should only turn the lightest shade of pink after using them.
- Safe tanning beds have less of the dangerous UVA than sunlight, while unsafe ones emit more UVA than sunlight; it is the UVA rays that penetrate your skin more deeply than UVB, and appear to be a much more important factor in causing photoaging, wrinkles and skin cancers.
In a 2012 review of the available research into the relative risk for malignant melanoma (the most lethal form of skin cancer) and tanning bed use, the researchers concluded that tanning bed use was not associated with melanoma, and, in fact, can decrease 10 times as many cancers than they might contribute to.5
While the AAD cited data that indicate the use of tanning beds before the age of 35 is associated with a 75 percent increase in the risk of melanoma, mainstream media ignores the fact that this is the relative risk ratio. Your absolute risk of getting skin cancer from a tanning bed is less than three-tenths of one percent — and even then, this is likely only if you habitually overexpose yourself!6 And remember this data was for unsafe tanning beds, not the ones we encourage to use for alternative sun exposure.
So Is It Really 'Wrong' to Get a Tan the Old-Fashioned Way?
Certainly not, assuming you use sensible exposure and avoid getting burned. The first few days, you should limit your exposure to the sun to allow your body's melanocyte cells to rev up the ability to produce protective pigmentation that not only gives you a tan, but also serves to help protect you against overexposure to the sun.
If you are a fairly light-skinned individual that tends to burn, you will want to limit your initial exposure to a few minutes, especially if it is in the middle of summer.
The more tanned your skin will get, and/or the more tanned you want to become, the longer you can stay in the sun. If it is early or late in the season and/or you are a dark-skinned individual, you could likely safely have 30 minutes on your initial exposure. If you are deeply pigmented and your immediate ancestors are from Africa, India or the Middle East, it is possible you may not even have to worry about how long you are exposed.
Always err on the side of caution however, and let it be your primary goal to never get sun burned.
The skin around your eyes and your face is typically much thinner than other areas on your body and is a relatively small surface area so will not contribute much to vitamin D production. It is strongly recommended to protect this fragile area of your body, as is at a much higher risk for cosmetic photo damage and premature wrinkling. You can use a safe sunblock in this area or wear a cap that always keeps your eyes in the shade like I do when I am outside seeking to increase my vitamin D levels.
Whether you're tanning or using a vitamin D supplement, it's important to get your vitamin D levels tested to ensure you're within the optimal range of 50-70 ng/ml. For more information about proper sun exposure and how to determine whether you can actually get enough vitamin D from the sun at your location during different times of year, please see this previous article.
If you’re looking for an inexpensive, regular testing schedule, I highly recommend joining the GrassrootsHealth D*Action Project; a worldwide public health campaign aiming to solve the vitamin D deficiency epidemic through focus on testing, education and grassroots word of mouth. When you join D*action, you agree to test your vitamin D levels twice a year during a 5-year program, and to share your health status to demonstrate the public health impact of this nutrient.
There is a $60 fee each 6 months for your sponsorship of the project, which includes a complete new test kit to be used at home (except in the state of New York), and electronic reports on your ongoing progress. When you finish the questionnaire, you can choose your subscription option. You will get a follow up email every 6 months reminding you "it's time for your next test and health survey." This is probably one of the least expensive and most convenient ways to take control of your health. To join now, please follow this link to the D*Action sign-up.
Please Remember the Importance of Vitamin K2 for Heart Health
If you are going to supplement with vitamin D for whatever reason then you need to seriously consider supplementing with vitamin K2. Vitamin K2 is found primarily in fermented foods and animal fats. The best sources of it that most people consume are egg yolks and cheese, especially hard cheeses.
The optimal amounts of vitamin K2 are still under investigation, but it seems likely that about 100 mcg of vitamin K2 should be used for every 1,000 units of vitamin D.
When you take vitamin D, your body creates more vitamin K2-dependent proteins — the proteins that help move the calcium around in your body. But you need vitamin K2 to activate those proteins. If they're not activated, the calcium in your body will not be properly distributed and can lead to weaker bones and hardened arteries.
In short, vitamin K2 ensures the calcium is deposited and removed from the appropriate areas. By taking vitamin D, you're creating an increased demand for K2. And vitamin D and K2 work together to strengthen your bones and improve your heart health.
My favorite source of vitamin K2 is fermented vegetables made with a special starter culture designed to cultivate vitamin K2-producing bacteria. We recently had samples of high-quality fermented organic vegetables made with our specific starter culture tested, and were shocked to discover that not only does a typical serving of about two to three ounces contain about 10 trillion beneficial bacteria, but it also contained 500 mcg of vitamin K2.
Please note that not every strain of bacteria makes K2. For example, most yogurts have almost no vitamin K2. Certain types of cheeses are very high in K2, and others are not. It really depends on the specific bacteria. You can't assume that any fermented food will be high in K2, but some fermented foods are very high in K2, such as natto.
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26
The Canadian Cancer Society and Neutrogena: Partners
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By Dr. Mercola
Cosmetics giant Neutrogena, whose parent company Johnson & Johnson has allowed the use of potentially cancer-causing chemicals in their products (and only announced in August 2012 that they would be removing them by the end of 2015), has taken on an unlikely new partner: The Canadian Cancer Society (CCS).
Their goal?
To educate Canadians about reducing their risk of skin cancer, which will undoubtedly include the potentially harmful advice to slather on loads of sunscreen (preferably Neutrogena brand).
In addition to Neutrogena contributing $200,000 to support skin cancer research (over $1 million since this started), the company has even provided 200,000 sunscreen samples to be distributed at Cancer Society events and committed to executing "a national campaign to educate Canadians on the importance of using sunscreen."1
For Neutrogena, it's a marketing match made in heaven … but what does this mean for the public?
You can't respect the advice that CCS provides on sun exposure, as it has been tainted by their relationship with for-profit partner Neutrogena. This is a direct conflict of interest.
A scathing 2011 CBC investigative report in Canada even found that the proportion of funding that the CCS spends on research projects has been cut in half, dropping to 22% from over 40% in 2000. Funds have been diverted from research to be used for fundraising.2
This means for every dollar donated by Canadians to the CCS, only 22 cents actually goes to research. Pitiful … and one of the lowest rates for all charitable foundations in Canada.
More Misleading Sunscreen Propaganda That May Increase Your Cancer Risk
You've heard the advice before: stay out of the sun or use plenty of sunscreen to block cancer-causing ultraviolet (UV) rays. But recommending that people stay out of the sun to avoid cancer is much like saying you should avoid eating, because some foods cause cancer. It's true that excessive sun exposure, the type that makes your skin burn, may increase your cancer risk.
But all sun exposure is certainly not bad. In fact, it's actually an essential component to staying healthy … one that can even reduce your cancer risk substantially.
And therein lies one of the chief problems with the misleading advice to use sunscreen whenever you're out in the sun. This blocks the beneficial UVB rays – the ones that trigger your skin to produce vitamin D. Vitamin D plays a crucial role in your overall health and well-being. If you've spent any time on my site at all, you know that I'm a firm advocate for optimizing your vitamin D levels. For example, this healthy exposure to sunshine is known to:
Protect against cancer, including melanoma Support healthy kidney function Enhance your muscle strength Promote healthy teeth Help produce and maintain optimal blood pressure levels Help keep your bones strong and healthy Help maintain a healthy immune system Support your cardiovascular health
Sun Exposure May Lower Your Cancer Risk
Several studies have already confirmed that appropriate sun exposure actually helps prevent skin cancer. In fact, melanoma occurrence has been found to decrease with greater sun exposure and can be increased by sunscreens. For example, an Italian study, published in the European Journal of Cancer,3 supported earlier studies showing improved survival rates in melanoma patients who were exposed to sunlight more frequently in the time before their melanoma was diagnosed. In Public Health Nutrition, researchers also listed a number of associations between sun exposure and melanoma found in the medical literature, such as:4
- Intermittent sun exposure and severe sunburn in childhood are associated with an increased risk of melanoma
- Occupational exposure, such as farmers and fishermen, and regular weekend sun exposure are associated with decreased risk of melanoma
- Sun exposure appears to protect against melanoma on skin sites not exposed to sun light, and melanoma occurring on skin with large UV exposure has the best prognosis
- Patients with the highest blood levels of vitamin D have thinner melanoma and better survival prognosis than those with the lowest vitamin D levels
The fact is, getting safe sun exposure every day is actually one of the best things you can do for your health. The point to remember is that once your skin turns the lightest shade of pink (if you're Caucasian), it's time to get out of the sun. Past this point of exposure your body will not produce any more vitamin D and you'll begin to have sun damage.
Shocking News: Dermatologists Actually State Sunlight is Not an "Efficient" Source of Vitamin D
A news release from the American Academy of Dermatology (AAD)5 claims to "expose" the "truth" about the indoor tanning industry by dispelling their statement that indoor tanning is a good source of vitamin D. It is, in fact, a good source, assuming you cannot get outdoors for real sun exposure, and you use a safe tanning bed (which I'll explain in the next section). Outrageously, AAD states:
" … dermatologists point out that UV rays are not very efficient in creating vitamin D in the skin. In addition, the American Academy of Dermatology recommends that the public obtain vitamin D safely from a healthy diet that includes food naturally rich in vitamin D, foods and beverages fortified with vitamin D, and/or dietary supplements, rather than by sun exposure or indoor tanning, which can cause skin cancer."
How could they possibly claim that UV rays are not efficient in creating vitamin D in the skin when under optimal environmental exposures your body can produce about 20,000 IU of vitamin D per day with full body exposure, about 5,000 IU with 50 percent of your body exposed, and as much as 1,000 IU with just 10 percent of your body exposed?
In the winter months however, and/or times of the year when insufficient amounts of UVB rays reach your location, you will most likely not get enough vitamin D. In that case, I recommend using a safe tanning bed.
While you can obtain vitamin D from natural food sources or in supplement form, sunlight is by far the best way to get your vitamin D. Our ancestors optimized their vitamin D levels by sun exposure, not by swallowing it in foods. Although vitamin D is in some animal foods, it is in relatively low quantities and to my knowledge there are no known ancestral populations that thrived on oral vitamin D sources. Although we can absorb vitamin D orally because it is a fat-soluble vitamin, there is strong emerging research that suggests this lacks many of the benefits of sunlight-produced vitamin D.
Plus, you cannot overdose when getting your vitamin D from sun exposure or a safe tanning bed, as your body has the ability to self-regulate production and only make what it needs; this is not the case with oral supplementation.
I recently did an interview with MIT Scientist Dr. Seneff who strongly believes that the majority of vitamin D's benefit is due to the sunlight hitting the skin and forming cholesterol and vitamin D sulfate, which mediate the vast majority of the benefits of vitamin D above. Vitamin D levels may not actually produce these benefits but could be a marker for the other changes that occur as a result of exposing your skin to sunshine. This is why swallowing a pill is not as beneficial as exposing your skin to sunshine.
Tanning Beds Falsely Under Attack?
In a 2012 review of the available research into the relative risk for malignant melanoma (the most lethal form of skin cancer) and tanning bed use, the researchers concluded that tanning bed use can decrease 10 times as many cancers than they might contribute to.6
While the AAD cited data that indicate the use of tanning beds before the age of 35 is associated with a 75 percent increase in the risk of melanoma, mainstream media ignores the fact that this is the relative risk ratio. Your absolute risk of getting skin cancer from a tanning bed is less than three-tenths of one percent—and even then, this is likely only if you habitually overexpose yourself!7 And remember this data was for unsafe tanning beds, not the ones we encourage to use for alternative sun exposure.
In addition, Dr. William Grant, Ph.D., internationally recognized research scientist and vitamin D expert, wrote a paper criticizing the reported link between tanning bed use and melanoma, as one major meta-analysis by the International Agency for Research on Cancer (IARC) used studies done in countries that had a disproportionate mix of skin type 1 people, which would raise the risk rate.8
Where tanning beds are concerned, there is some conflicting research, however, with some studies finding no detrimental impact from tanning beds on skin cancer rates while others have found that rates of skin cancer are higher in those using tanning beds than those who do not tan. The reason for these conflicting findings, the review authors speculated, could very well be due to differences in UVA/UVB ratios and intensities between different types of tanning beds.
I believe they're likely correct in their speculation that the type of tanning bed may be a major factor in whether or not it can have a beneficial or detrimental impact on your cancer risk. Certain tanning beds have less of the dangerous UVA than sunlight, while others emit more UVA than sunlight, and it is the UVA rays, which penetrate your skin more deeply than UVB, that appear to be a much more important factor in causing photoaging, wrinkles and skin cancers. In fact, the UVB rays are capable of stimulating melanocytes within the skin to produce entirely new melanin as "sunscreen," whereas UVA rays only cause the oxidation of already existing melanin and its precursors, resulting in greater photo-damage to the exposed cells.9
Another important factor when selecting a tanning bed is the type of ballast it employs, to avoid excessive electromagnetic field (EMF) exposure. Most tanning units use magnetic ballasts to generate light. These magnetic ballasts are well known sources of EMFs that can contribute to cancer.
If you hear a loud buzzing noise while in a tanning bed, it has a magnetic ballast system. I strongly recommend you avoid magnetic ballast beds, and restrict your use of tanning beds to those that use electronic ballasts. High-quality indoor tanning devices can be beneficial if you precisely follow the simple guideline of never getting burned. Your skin should only turn the lightest shade of pink after using them.
The FDA also recommends waiting 24-48 hours between doses. The reason for this is that it takes at least 24 hours for the erythema to go away. This exposure schedule can be described as CONTROLLED SUNSHINE, making it a very safe way to receive the benefits of the sun while indoors. The Joint Canadian Tanning Association often uses this explanatory quote from Dr. Reinhold Vieth:
"Dr. Reinhold Vieth from Mount Sinai Hospital in Toronto said this about sunlight and tanning beds in a court affidavit; "sunbeds and summer sunshine are effective means by which to increase our serum 25(OH)D levels. The advantage of a tanning bed is that exposure to UV light can be controlled more precisely than casual sun exposure and thus can be safer than advising the public to guess at their own sun exposure from sunlight."
Is Sunscreen Ever Necessary?
The answer is certainly yes, but only when you can't control how much sun you are exposed to. For instance, if you work outdoors all day as part of your job, or if you need to protect sensitive areas of your face, like around your eyes, that are particularly susceptible to photoaging and not that large a surface area to impact vitamin D levels if blocked with sunscreen.
I personally prefer wearing a cap to put my face in the "shade." This also eliminates the need for me to wear sunglasses and deprive my retina of all the healthy wavelengths of the sun. Additionally, the surface area of the skin on your face is relatively small and is not a significant producer of vitamin D, and it is also more susceptible to photoaging damage. So if you aren't willing to wear a cap or hat and keep your eyes in the shade then I would recommend using a safe sunscreen to protect your skin from sun damage.
But you certainly don't want to use most of the commercially available sunscreens under any condition, as they typically contain concerning toxic chemicals.
Last year, researchers at the Environmental Working Group (EWG) released a report that found nearly half of the 500 most popular sunscreen products may actually increase the speed at which malignant cells develop and spread skin cancer because they contain vitamin A and its derivatives, retinol and retinyl palmitate.10 According to EWG's findings, 56 percent of sunscreens also contain oxybenzone, which is believed to cause hormone disruptions and the type of cell damage that can provoke cancer.
Interestingly, research has also shown that the regular use of tanning beds and the regular use of sunscreen had the same risk association for melanoma.11,12 Yet, if you ask the average person on the street what has a higher skin cancer risk, sunbeds or sunscreen use, they will virtually always say tanning beds. The higher risk of melanoma with sunscreen use has not been properly reported by the media or by the health authorities the general public relies on. We have been brainwashed into thinking that regular sunscreen use is quite safe!
For times when you do need sun protection, sunscreens available in most health food stores are often safe to use when the need arises – but for most of you who spend a great deal of your time indoors, the question isn't how to get less sunlight but how to get enough.
Earlier this year, I compiled the most comprehensive details that I know of that will allow you to optimize your vitamin D levels by natural sun exposure.
I would strongly encourage you to have your blood level checked to confirm that your sun exposure is putting you in the right level. If it isn't, or if sun exposure or safe tanning bed use is not a practical option for you, then you should consider supplementing with oral vitamin D3. (You want to avoid vitamin D2, as it is clearly inferior to D3.) The following chart shows the therapeutic levels of vitamin D you'll want to reach and maintain.
Antioxidants Can Also Help Protect Your Skin From the Sun
Consuming antioxidants (and also potentially applying them topically) such as carotenoids and catechins (naturally occurring antioxidants found in tea) is one of the most overlooked forms of natural sun protection available. Carotenoids, for instance, are critical to the photosynthetic process and protect a plant or organism from damage by light and oxygen. By consuming plants or organisms that contain these pigments, you gain a similar protective benefit. In a sense, they are creating your own "internal sunscreen." Studies have shown that consuming antioxidants may:
- Prevent UVA light-induced oxidative stress13
- Protect against alterations in human DNA induced by UVA light exposure14
- Help prevent photoaging of the skin (as measured by markers for skin damage)15
Although the exact pathway by which antioxidants help protect your skin from burning is not yet known, it is almost certain that anti-inflammatory properties are involved, as sunburn is actually an inflammatory process. So consuming a healthy diet full of natural antioxidants is an incredibly useful strategy to help avoid sun damage to your skin. In addition to the benefits noted above, fresh, raw, unprocessed foods deliver the nutrients that your body needs to maintain a healthy balance of omega-6 and omega-3 oils in your skin, which is your first line of defense against sunburn. Fresh, raw vegetables also provide your body with an abundance of powerful antioxidants that will help you fight the free radicals caused by sun damage that can lead to burns and cancer.
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24
5 Skin Care Myths & Top Tips for a Healthier Complexion
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By Dr. Mercola
Your skin is your largest organ, and far from being just a passive “covering” on your body, your skin is a complex system made up of nerves, glands and cell layers that play an intricate role in your health.
In fact, healthy skin not only serves as a buffer that helps protect your body from extreme temperatures and chemicals, it also produces antibacterial substances to protect you from infection and enables your body to produce vitamin D when exposed to the sun. It is also densely packed with nerve cells that act as messengers to your brain, making your skin a crucial part of your interactions with the world around you.
Obviously, for these reasons taking good care of your skin is of crucial importance, and will also help your skin appearance to stay soft, supple and glowing, rather than prematurely wrinkled or rough.
5 Common Skin Care Myths
Some of the most widely held “truths” about proper skin care are actually myths. Among the most flagrant and egregious examples are:
Myth #1: All Sun Must be Shunned
Getting safe sun exposure every day is actually one of the best actions you can take for your health, as this is how your body produces enough essential vitamin D, which is known to protect against cancer (including melanoma) and support your immune system, cardiovascular system, kidney function, bones and teeth, muscle strength and much more.
While excessive sun exposure, such as getting sunburned, can certainly damage your skin, sensible sun exposure is not only quite healthy, it’s a fundamental step in reaching optimal health.
The skin around your eyes and your face is typically much thinner than other areas on your body and is a relatively small surface area so will not contribute much to vitamin D production. So it is strongly recommended that you protect this fragile area of your body, as it is at a much higher risk for cosmetic photo damage and premature wrinkling. You can use a safe sunblock in this area or wear a cap that always keeps your eyes in the shade.
Myth #2: Tanning Must be Avoided
Assuming you use sensible exposure and avoid getting burned, sensible tanning the “old-fashioned” way (i.e. out in the sun) is perfectly acceptable. The first few days, you should limit your exposure to the sun to allow your body's melanocyte cells to rev up the ability to produce protective pigmentation that not only gives you a tan, but also serves to help protect you against overexposure to the sun.
If you are a fairly light-skinned individual that tends to burn, you will want to limit your initial exposure to a few minutes, especially if it is in the middle of summer.
The more tanned your skin will get, and/or the more tanned you want to become, the longer you can stay in the sun. If it is early or late in the season and/or you are a dark-skinned individual, you could likely safely have 30 minutes on your initial exposure. If you are deeply pigmented and your immediate ancestors are from Africa, India or the Middle East, it is possible you may not even have to worry about how long you are exposed.
Always err on the side of caution however, and let it be your primary goal to never get sun burned, while also protecting the sensitive skin around your eyes and face, as noted above.
Myth #3: Sunless Tanning Lotions/Sprays are Safe
Sunless tanners contain a lengthy list of chemical agents — up to 45 in the case of spray tanners. Many of these agents have never been studied for their long-term effects on human health, because the U.S. Food and Drug Administration does not systematically review the safety of personal care products.
One of the main ingredients in spray tanning solutions is dihydroxyacetone, a color additive that darkens your skin by reacting with amino acids in your skin's surface layer. Dihydroxyacetone is often abbreviated DHA (which should not be confused with docosahexaenoic acid, the healthy omega-3 fat often given the same abbreviation).
Manufacturers of sunless tanning products claim DHA is a simple carbohydrate sugar solution, but some toxicologists disagree. Part of the problem is that the U.S. government's regulations for DHA allow contaminants such as lead, arsenic and mercury. Further, a report by the National Toxicology Program1 suggests the risks of DHA remain unclear, pointing to some evidence that DHA may be a mutagen that could induce breaks in DNA strands, which could contribute to accelerated aging and even skin cancer.
Myth #4: The Higher the SPF of Your Sunscreen, The Better
It’s generally unnecessary to purchase sunscreen with a sun protection factor (SPF) greater than 50. The reason for this is because while SPF works by absorbing, reflecting or scattering the sun's rays on your skin, its protective ability is not linear and does not offer a great deal more protection at higher levels.
With regards to SPF, another important factor to remember is that SPF only protects against UVB rays, which are the rays within the ultraviolet spectrum that allows your body to produce vitamin D in your skin. But the most dangerous rays, in terms of causing skin damage and cancer are the UVA rays. This is why you always want to make sure any sunscreen you buy protects against UVA's as well as UVB's … and does NOT contain any common toxic ingredients, such as oxybenzone or retinyl palmitate.
Myth #5: All Skin Care Products on the Market are Safe
This is a Flash-based video and may not be viewable on mobile devices. It is important to understand that of the 10,500 ingredients used in your personal care products, fewer than 20 percent have been reviewed for safety in the last 30 years, according to an Environmental Working Group (EWG) analysis.2
The reviews that have been done were conducted by a fox in the henhouse—the Cosmetics Ingredients Review, which is run by the cosmetics industry! Not all ingredients need even be mentioned on the label—if they don't want to include one for some reason, they can just leave it off. Therefore, most personal care product formulations are based on nothing more than marketing success, designed to smell good, look good and feel good when you rub them on your skin, regardless of their impact on your health.
But in reality, as the CNN video above describes, many skin care products on the market contain chemicals (including parabens, phthalates, triclosan and others) that have been linked to cancer, hormone disruption, reproductive toxicity and other health problems.
One of the core principles to remember when it comes to skin care is that whatever you slather onto your skin will be absorbed into your body and enter your bloodstream. This is why it's so important to avoid skin care products containing questionable chemicals! Your skin is an excellent drug delivery system, so you should be just as careful with what you put on your skin as you are with what you eat, if not more so, as your gut actually helps protect you against some of the toxins you ingest by filtering them out ... a protection you don’t get when a chemical is absorbed through your skin.
Top Dietary Tips for Healthy Skin at Any Age
Ideally, your skin care regimen should include steps to address your skin health from the inside out, as well as from the outside in. The first step should be addressing your diet, as one of the most profoundly effective ways to create the most attractive glow for your skin is by consuming vegetables and fruits that are high in carotenoids. Carotenoids give red, orange and yellow fruits their color, and also occur in green vegetables. Studies have shownthat eating foods with these deeply colored pigments can make your face actually look healthier than being tanned.3
The more red and yellow tones found in your skin, the more attractive the people were found to be. The redder tones are caused when people are flushed with blood, particularly if the blood has lots of oxygen in it. Researchers found that, given the choice between skin color caused by suntan and skin color caused by carotenoids, people preferred the carotenoid skin color, so if you want a healthier and more attractive skin color, you are better off eating a healthy diet.
In order to have clear, healthy skin, you need to make sure your body is relatively free of toxins, so cleansing your body of dangerous substances while putting in the finest nutrients is essential. The organs responsible for providing you with beautiful skin include your liver, kidneys, adrenals, thyroid, and your large and small intestines.
- Your liver and kidneys are the two organs that filter out impurities on an ongoing basis. If your diet is less than ideal, these two organs can easily become overtaxed, which can lead to breakouts and other skin problems.
- Your adrenals make many essential hormones, such as pregnenolone, DHEA, estrogen, progesterone and testosterone. Hormonal imbalances can also result in problematic skin conditions, so adrenal function is important as well.
- A well-nourished, energetic thyroid also provides hormones and works closely with your adrenals to create energy. Dry, flaky, sluggish skin can be evidence of a weak thyroid.
- Your small- and large intestines provide nutrients to all your organs and remove waste products from your body. When waste meant for elimination remains in your intestines your skin becomes thick, oily and blemished. Pure, flawless skin is typically a reflection of clean intestines.
Eating a healthy diet as described in my nutrition plan, which focuses on whole, bioavailable organic foods, is your number one strategy for helping your body detox naturally while supplying the necessary nutrients your skin needs to thrive. That said, some foods are particularly effective at promoting beautiful, clear skin, including:
- Animal-based omega-3 fats: Omega-3 fats help to normalize skin lipids and prevent dehydration in the cells. This keeps skin cells strong and full of moisture, which can help to decrease the appearance of fine lines. Fatty acid deficiency can manifest in a variety of ways, but skin problems such as eczema, thick patches of skin, and cracked heels are common. Plus, omega-3 fats may have an anti-inflammatory effect that can help to calm irritated skin, giving you a clear, smooth complexion.
- Vegetables: Ideally fresh, organic and locally grown.
- Fermented foods are even better as they can start with the same vegetables but are converted by bacteria to superfoods, which help promote the growth of friendly intestinal bacteria and aid in digestion.
- Avoid Sugars, Fructose and Grains: This is probably the single most important step you can take to improve your skin health. If you eliminate all sugars, fructose and grains from your diet for a few weeks there is a major likelihood you will notice rapid improvement in your complexion.
Bonus Skin Care Tips You Probably Haven’t Heard Of...
Without a healthy diet and lifestyle, no amount of creams and potions will alter the look and feel of your skin to any great degree. However, once you’ve addressed the dietary basics mentioned above, you can go ahead and try these additional skin care tips, which can help to nourish your complexion:
- Astaxanthin—a potent antioxidant—has been found to offer effective protection against sun damage when taken as a daily supplement. Some sunscreens are also starting to use astaxanthin as an ingredient to protect your skin from damage.
- All-natural moisturizers -- Pure emu oil is a great alternative to facial- and body moisturizers and lotions, as is pure coconut oil. It's a fantastic moisturizer and a potent source of the beneficial fat lauric acid.
- All-natural acne fighter -- Rubbing just a drop of oregano oil on a breakout can speed up the healing and prevent unsightly scarring without resorting to harsh commercial acne medication (remember to wash your hands thoroughly afterward).
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15
By Dr. Mercola
People with red hair, very fair skin, freckles and a genetically-based inability to tan have the highest risk of developing melanoma, the deadliest form of skin cancer.
Conventionally, this has been blamed on the fact that people with fair skin have less pigment (melanin) in their skin, which means they have less “natural sunscreen” against ultraviolet (UV) radiation from the sun.
Therefore, the conventional dogma is that the sun is more damaging to redheads with fair skin, and this increases their skin cancer risk.
The problem with this widely held belief is that melanoma often appears on skin that is not exposed to the sun, which suggests sun exposure may actually be only a scapegoat while other variables are the true culprit.
New research supports this notion, and found redheads have an increased melanoma risk whether they go out into the sun or not.
Sun Exposure is Not to Blame for Increased Melanoma Risk in Redheads
Your skin, hair and color of your eyes are determined by two pigments, pheomelanin, which is reddish-yellow, and eumelanin, which is brownish-black.
According to a study published in the journal Nature, among mice that were bred to be susceptible to cancer, 50 percent of those with golden-yellow hair (the “redheads”) developed melanoma within a year – with no exposure to UV light. This was a far higher rate than occurred among black or albino mice.
The researchers were so surprised, they thought it was a mistake and that their lights were somehow emitting UV radiation. Even after double checking, they found they were not, which meant that sun exposure was not the culprit. What was, the researchers suggested, was the pheomelanin pigment itself, which they say may contribute to damaging oxidative stress in the skin cells, triggering cancer.
In fact, in albino mice that had their pigment production genetically disabled, no melanoma occurred. So, there appears to be a genetic variable at play that was previously unrecognized. Furthermore, there are several other variables that also increase your melanoma risk, which many are completely unaware of …
The Timing of Your Sun Exposure Matters
You’ve probably heard the advice to stay out of the sun when the mid-day rays are the most intense -- roughly between 10:00 a.m. and 2:00 p.m. This misguided advice is actually the opposite of what you need to most effectively lower your melanoma risk. Let me explain …
The best time to be in the sun for vitamin D production is actually as near to solar noon as possible.
This is because while UVA rays (the unhealthy wavelengths that penetrate your skin more deeply and cause more free radical damage) are quite constant during ALL hours of daylight, throughout the entire year, UVB (the healthy wavelengths that help your skin produce vitamin D) are low in morning and evening and high at midday. So to use the sun to maximize your vitamin D production and minimize your risk of skin damage, the middle of the day is the best and safest time. During this UVB-intense period you will likely need the shortest sun exposure time to produce the most vitamin D.
Additionally, UVB wavelengths cause the melanocytes within your skin to produce more melanin, which is your natural sunscreen. UVA, on the other hand, oxidizes already existing melanin, which is a cause of genetic damage to skin cells. This has been linked not only to accelerated aging, but also to carcinogenesis – hence, the link with melanoma.
Another important consideration is the length of exposure. You only need enough exposure to have your skin turn the lightest shade of pink. This may only be a few minutes for some if you have very pale skin.
Once you reach this point your body will not make any additional vitamin D and any additional exposure will only cause harm and damage to your skin. Most people with fair skin will max out their vitamin D production in just 10-20 minutes, or, again, when your skin starts turning the lightest shade of pink. Some will need less, others more. The darker your skin, the longer exposure you will need to optimize your vitamin D production.
This is an important point, because if you are shunning the sun for fear of skin cancer, you are, ironically, missing out on one of the most potent natural cancer protections available. Vitamin D's protective effect against cancer works in multiple ways, including:
- Increasing the self-destruction (apoptosis) of mutated cells (which, if allowed to replicate, could lead to cancer)
- Reducing the spread and reproduction of cancer cells
- Causing cells to become fully differentiated (cancer cells lack differentiation)
- Reducing the growth of new blood vessels (angiogenesis) from pre-existing ones, which is a step in the transition of dormant tumors turning cancerous
Optimizing your vitamin D levels is so important for skin cancer (and other types of cancer) prevention, that if you can’t get out into the sun, your next best option would be to use a safe tanning bed or, lastly, a high-quality vitamin D3 supplement.
A rather voluminous amount of research now attests to the protective effect of vitamin D against at least 16 different types of cancer, and as stated above, normalizing your vitamin D levels can cut your internal cancer risk IN HALF! And that's just by raising your levels up to the 30 ng/ml range, which is still believed to be a deficiency state by most vitamin D experts. Ideally, you want your vitamin D levels in the 50-70 ng/ml range, and even upwards of 100 ng/ml if you have or are seeking to prevent cancer or heart disease.
I recommend you have your levels tested and regularly monitored to make sure they are in the therapeutic range. Your physician can do this for you, or another alternative is to join the D*Action study. D*Action is a worldwide public health campaign aiming to solve the vitamin D deficiency epidemic through focus on testing, education, and grassroots word of mouth.
Sunlight is Protective Against Melanoma
Exposure to sunlight, in particular UVB wavelengths, is protective against melanoma. And, as far as the scientific evidence details, the vitamin D your body produces in response to UVB radiation is highly protective. As written in The Lancet:1
"Paradoxically, outdoor workers have a decreased risk of melanoma compared with indoor workers, suggesting that chronic sunlight exposure can have a protective effect."
A study in Medical Hypotheses2 suggested that indoor workers may have increased rates of melanoma because they're exposed to sunlight through windows, and only UVA light, unlike UVB, can pass through window glass. At the same time, these indoor workers, who get three to nine times less solar UV exposure than outdoor workers, are missing out on exposure to the beneficial UVB rays, and as a result have lower levels of vitamin D. The study even noted that indoor UV actually breaks down vitamin D3 formed after outdoor UVB exposure, which would therefore make vitamin D3 deficiency and melanoma risk even worse. A number of associations between sun exposure and melanoma can be found in the medical literature, such as:
- Occupational exposure, such as farmers and fishermen, and regular weekend sun exposure are associated with decreased risk of melanoma
- Sun exposure appears to protect against melanoma on skin sites not exposed to sun light, and melanoma occurring on skin with large UV exposure has the best prognosis
- Patients with the highest blood levels of vitamin D have thinner melanoma and better survival prognosis than those with the lowest vitamin D levels.
Your Omega-6 to Omega-3 Ratio: Another Important Cancer Variable
You need both types of these essential fats in your diet—omega-3 AND omega-6. It isn't that one is "good" and the other is "bad." Both perform distinct biological functions and offer their own unique health benefits. (For a complete discussion of the differences between types of dietary fat, omega-3 versus omega-6, DHA, EPA, PUFAs, etc., please refer to this comprehensive fatty acids overview.)
The major challenge is when you have excessive amounts of omega-6 fatty acids. Most experts agree that the omega-6:3 ratio should range from 1:1 to 5:1. But in the modern world, it now ranges from 20 to 50:1 for most Americans. Most are getting far too many polyunsaturated (PUFAs) omega-6 fats, which is especially pernicious as the most common source is in highly processed, rancid vegetable oils made from genetically engineered corn and soy. Also, omega-6 fatty acids convert to arachadonic acid, which is literally the fuel that the pro-inflammatory enzyme Cox-2 (which is almost up-regulated in cancerous cells) burns to create inflammation in the body. In other words, too many omega-6 PUFAs contribute to chronic inflammation
Ninety percent of the money Americans currently spend on food is for processed foods that are loaded with omega-6 fatty acid rich PUFAs, so this is obviously a real challenge for many people today.
To lower your risk of cancer and other chronic diseases, you likely need to eliminate many of the omega-6 fats in your diet, particularly the processed fats that have been refined and heated – which means they are guaranteed to be rancid, and following ingestion, will make your own tissues rancid. Ideally, you should have about equal or twice as many omega-6 fats as omega-3 fats in your diet. This is a relatively small amount of oil, amounting to about three grams or four 750-mg capsules per day, for a 150-pound adult.
And, if you consider that most vegetables have a 1:1 ratio of omega-3 to omega-6 fatty acids, it implies that you will be switching away from the bean (e.g. soy, peanut) and grain (e.g. corn, wheat) based diet of the modern agrarian diet to the more genetically appropriate diet of our hunter and gatherer ancestors, e.g. Paleo diet and related grain-reduced or grain-free diets.
The average American diet is seriously deficient in the animal-based omega-3 fats, DHA and EPA. So, along with reducing your processed omega-6 fats, you likely need to increase your intake of omega-3 fats, particularly animal-based omega-3 fats, which have been found to be protective against cancer.
Consuming a healthy diet full of natural antioxidants is perhaps the most useful strategy to avoid sun damage to your skin, as fresh, raw, unprocessed foods deliver both the fatty acids your body needs to maintain a healthy balance of omega-6 and omega-3 oils in your skin, as well as the photoprotective phytocompounds (e.g. cocoa, turmeric, resveratrol)3 which is your first line of defense against sunburn. If you do have red hair, freckles and fair skin, this is likely even more important to help reduce your cancer risk.
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30
3 Reasons You May Not be Getting Enough Vitamin D this Summer
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By Dr. Mercola
While mainstream media continues to blast health warnings about the dangers of sun exposure, the news reports have it all wrong?instead of too much sun, it?s likely most people are not getting enough.
Even though summer is a time when more people are outside?and theoretically exposed to more sun, which is the ideal way to boost your vitamin D levels?there are three good reasons why you still many not be getting enough ?
Three Reasons Why You May be Vitamin D Deficient
It's estimated that over 95 percent of U.S. senior citizens may be deficient in vitamin D, along with 85 percent of the American public. Researchers have noted that vitamin D deficiency is prevalent in adults of all ages who have increased skin pigmentation (such as those whose ancestors are from Africa, the Middle East, or India), or who always wear sun protection or limit their outdoor activities.1
The truth is that many are under the false impression that they?re getting enough vitamin D, when their levels are seriously deficient. Three major reasons for this are:
1. Relying Too Much on Vitamin-D Fortified Foods or Poor-Quality Supplements
First of all, it is my firm belief that we were not designed to swallow our daily dose of vitamin D we were designed to absorb it from the sun. There are very few foods that actually have therapeutic levels of vitamin D naturally. It is a great backup to have the ability to absorb it orally, but it is my belief that oral vitamin D is significantly inferior to vitamin D derived from the sun.
Having said that, dairy processors producing pasteurized milk have been fortifying milk with vitamin D since 1933. Today, about 98 percent of the milk supply in the U.S. is fortified with approximately 400 International Units (IU) of vitamin D per quart. While dairies used to fortify their milk with vitamin D2, most have now switched over to the far superior D3.
Because of this fortification, many people believe that drinking milk is enough to support healthy vitamin D levels, but it is very difficult to get enough vitamin D from food sources alone. As I mentioned, very few foods naturally contain vitamin D -- and those that do will not contain enough to optimize your levels, even if you include fortified foods into the mix.
Additionally, it's important to realize that not all food sources provide the same kind of vitamin D. Plant sources provide you with D2. The more beneficial D3 can only be had through animal-based sources such as salmon, which has about 450 IUs per serving. While other animal-based foods do contain some naturally occurring vitamin D, it is typically at very low levels. One large egg yolk, for instance, contains just 41 IUs of vitamin D.
So, again, consuming these foods is not likely to give you enough vitamin D, as it appears as though most adults need at least 8,000 IU's of vitamin D a day in order to raise their serum levels to healthy levels.2
As for supplements, while safe sun exposure or safe tanning bed use are the best ways to optimize vitamin D, oral supplementation can be used. However, many are taking vitamin D2 (the type used in many prescription vitamin D supplements), unaware that this form is unlikely to give you the health benefits you?re seeking.
Vitamin D3 is approximately 87 percent more potent in raising and maintaining vitamin D concentrations and produces 2- to 3-fold greater storage of vitamin D than does D2.3
Regardless of which form you use, your body must also convert it into a more active form, and it is estimated that vitamin D3 is converted 500 percent faster than vitamin D2. Vitamin D2 also has a shorter shelf life, and its metabolites bind poorly with cellular receptor sites, further hampering its effectiveness. So if you decide to supplement with an oral form of vitamin D, make sure it?s D3, not D2.
2. You Slather on Sunscreen
Do you dutifully slather your body with sunscreen before heading outdoors, and then assume your vitamin D levels are fine because you spend plenty of time in the sun? This, too, is a risk factor for deficiency, because sunscreens effectively block the type of ultraviolet light ? UVB -- needed in order for your body to produce vitamin D in response to the exposure.
According to vitamin D researcher Michael Holick:4
? ? a sunscreen with a sun protection of 15 absorbs 99% of the incident UVB radiation, and, thus, when topically applied properly will decrease the synthesis of vitamin D3 in the skin by 99%.?
3. You?re Sunbathing in the Wrong Place
While laying on a glass patio or soaking up rays through a window may feel good on your skin, the warmth that comes through is deceiving because vitamin D-producing UVB rays cannot pass through glass. So you?ll get absolutely no boost to your vitamin D levels if the sunlight passes through a window before hitting your skin.
Worse still, the skin-damaging UVA light, which penetrates your skin more deeply than UVB, and may be a much more important factor in photoaging, wrinkles and skin cancers, does pass through glass. This means that getting sun exposure through a window gives you none of the beneficial UVB, and all of the cancer-causing UVA!
A study in Medical Hypotheses5 even suggested that indoor workers may have increased rates of melanoma because they're exposed to sunlight through windows, and only UVA light, unlike UVB, can pass through window glass. At the same time, these indoor workers are missing out on exposure to the beneficial UVB rays, and have lower levels of vitamin D.
How to Maximize Your Vitamin D from Safe Sun Exposure
Occasional sunlight exposure to your face and hands is not sufficient for vitamin D nutrition for most people. To optimize your levels, you need to expose large portions of your skin to the sun, and you may need to do it for more than a few minutes. Contrary to popular belief, the best time to be in the sun for vitamin D production is actually as near to solar noon as possible (you need to figure in Daylight Saving Time, which typically pushes solar noon to 1 p.m. for most).
This is because while UVA rays are quite constant during ALL hours of daylight, throughout the entire year, UVB are low in morning and evening and high at midday. So to use the sun to maximize your vitamin D production and minimize your risk of skin damage, the middle of the day (roughly between 10:00 a.m. and 2:00 p.m.) is the best and safest time. During this UVB-intense period you will likely need the shortest sun exposure time to produce the most vitamin D.
As far as the optimal length of exposure, you only need enough to have your skin turn the lightest shade of pink. This may only be a few minutes for those who have very pale skin.
Once you have reached this point your body will not make any additional vitamin D and any further exposure will only result in damage to your skin. Most people with fair skin will max out their vitamin D production in just 10-20 minutes, or, again, when their skin starts turning the lightest shade of pink. Some will need less, others more. The darker your skin, the longer exposure you will need to optimize your vitamin D production.
The skin around your eyes and your face is typically much thinner than other areas on your body and is a relatively small surface area so will not contribute much to vitamin D production. It is strongly recommended to protect this fragile area of your body, as is at a much higher risk for cosmetic photo damage and premature wrinkling. You can use a safe sun block in this area or wear a cap that always keeps your eyes in the shade, which is what I do when I am outside seeking to increase my vitamin D levels.
From a health perspective it doesn't make much sense to expose your skin to the sun when it is lower than 50 degrees above the horizon because you will not receive any valuable UVB rays, but you will expose yourself to the more dangerous and potentially deadly UVA rays. UVA's have a longer wavelength than UVB and can more easily penetrate the ozone layer and other obstacles (like clouds and pollution) on their way from the sun to the earth. So while it will give you a tan (mainly by oxidizing melanin instead of producing new melanin), unless the companion UVB rays are available you're likely doing more harm than good and should probably stay out of the sun to protect your skin.
During the times of the year when UVB rays are not present where you live you essentially have two options: You can use a safe tanning bed or you can swallow oral vitamin D3.
What are the Optimal Levels to Aim For?
I would strongly encourage you to have your blood level checked to confirm that your sun exposure is putting you at the right level, as there are many variables that can influence this, including the darkness of your skin, your age and your geographical location. If it isn't, or if sun exposure is not a practical option for you, then you should consider supplementing with oral vitamin D3. Remember, unless you get a deep dark tan, which is a pretty good indicator that your vitamin D levels are where they need to be, it is wise to get your blood levels checked -- that is the only way to know for certain you have reached therapeutic levels.
Please do take this information seriously, and share it with your friends and family, as correcting a vitamin D deficiency is simple, and it may cut your risk of dying by more than half, according to an analysis conducted last year.6 People with low levels of vitamin D were found to be more likely to have diabetes, high blood pressure, and diseased heart muscle -- and were three times more likely to die from any cause compared to those with normal levels. Vitamin D is also emerging as a key player in the fight against cancer, so it is very much to your advantage to get your levels up where they need to be.
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