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When you hear the word carcinogen, the sun may not be the first thing that comes to mind. However, the U.S. Department of Health and Human Services classifies UV radiation as a proven human carcinogen, just like tobacco, radon, and asbestos. UV radiation is the part of the electromagnetic spectrum that reaches the earth in the form of sunlight. Too much UV radiation damages the skin's cellular DNA and can trigger genetic mutations that lead to skin cancer, including basal cell carcinoma, squamous cell carcinoma, and melanoma. The sun produces two types of UV rays: UVA is the most dangerous wavelength because it penetrates the skin down to the middle layer, causing wrinkles, sunspots, premature aging, and skin cancer. UVB, a shorter wavelength than UVA, only penetrates the top layer of skin—UVB is responsible for sunburn but has also been linked to skin cancer. Risk Factors for Skin Cancer There’s no such thing as a healthy tan. Skin tans because it’s been damaged by UV rays, which stimulates the production of more melanin, the pigment that colors the skin. While anyone can develop skin cancer, some people have genetic and/or lifestyle risk factors that make them more vulnerable, including: Pale or light skin color Personal or family history of skin cancer Extended exposure to the sun through work and outdoor leisure activities A history of sunburns, especially before the age of 18 A history of indoor tanning Skin that burns, freckles, reddens easily, or becomes painful in the sun Blue or green eyes Blond or red hair A large number of moles A certain type of mole called dysplastic nevi, which are often larger than common moles with irregular borders and pigment variations ranging from pink to dark brown Could It Be Skin Cancer? Skin cancer develops primarily on areas of the body that get a lot of sun exposure, including the scalp, face, lips, ears, neck, chest, arms, hands, and legs. It can also form on less sun-exposed areas such as your palms, the soles of your feet and even under your nails, so don’t ignore skin changes on parts of your body that don’t get a lot of sun. There are three types of skin cancer, and each can present differently: Basal cell carcinoma usually occurs in sun-exposed areas of the body such as the face, ears, and hands, may appear as a pearly or waxy bump or a flat, flesh-colored, or brown lesion Squamous cell carcinoma usually occurs on sun-exposed areas of the body and may appear as a firm, red nodule, or a flat lesion with a crusty surface Melanoma, the most serious type of skin cancer, can develop anywhere on the body, including in areas that are not exposed to the sun. Melanoma signs include: A large brownish spot with darker spots in it Changes in the size, color, or shape of an existing mole Bleeding from an existing mole A small lesion with an irregular border and different colors such as red, white, blue, or blue-black Dark lesions on the palms, soles, fingertips, toes, or the mucous membranes of the mouth, nose, vagina, or anus A yearly skin check with your Primary Care Provider or a dermatologist is an important step to help identify potential skin cancer in its earliest stages – when its most treatable. Sun Safety Tips You don’t have sit on the beach all day to get sunburned. UV rays get through clouds and haze and reflect off surfaces such as water, cement, sand, or snow.
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Rising costs. Polarizing politics. Ongoing COVID concerns. Shifting job expectations. Family pressure. With so many stressors to contend with, it’s easy to feel anxious, overwhelmed, and even unmoored. No wonder so many are turning to the ancient practice of mindfulness meditation. For centuries, people have relied on this mind/body practice to feel more grounded, calm, and relaxed. Benefits of Meditation Mindfulness meditation is a powerful tool for managing stress, find inner peace, and improving mental function. In addition, this practice can help cultivate self-awareness, compassion, and empathy. A growing body of evidence also indicates that meditation has physical as well as mental and emotional benefits. Research has shown the practice can be helpful for a variety of conditions, including: Chronic pain Poor sleep Menopausal symptoms Anxiety Irritable Bowel Syndrome (IBS) High blood pressure Depression Post-Traumatic Stress Disorder (PTSD) Emotional stress due to a serious illness such as cancer Some studies indicate that over time, meditation actually leads to physical changes in the brain, including thickening in areas of the brain related to attention, learning, cognition, and memory. This thickening appears to be more pronounced in older participants, which suggests that regular meditation may help counter age-related brain atrophy – or cortical thinning – associated with Alzheimer’s, Parkinson’s, and a host of other diseases. How Does It Work? While all types of meditation are designed to center and relax you, the practice is not one-size-fits-all. You may want to try several different types of meditation to find the method that best suits you. In mindfulness meditation, a secular practice that originates from Buddhist teachings, you sit or lie quietly, eyes closed, focusing on your breath and paying attention to any thoughts, feelings or sensations as they arise, without judgment. With guided imagery or visualization, another form of meditation, you can engage the power of your imagination to heal, rest with relaxing images, or see yourself the way you'd like to be. This practice is frequently used by athletes working to achieve goals, and can also be useful for children coping with anxiety. Mindfulness can also help you experience and enhance the mind-body connection. For example, body scan meditation starts with lying on your back and closing your eyes. You bring your attention to one part of the body at a time, relaxing each muscle group to help release tension. And if sitting or lying still isn’t appealing, there are also mindful movement options. Yoga is a classic form of movement meditation but there are other gentle forms of movement that can achieve the same effect, from Qigong to a quiet walk in the woods. Though seemingly simple, meditation can be quite challenging, especially at first. Often, new meditators give up easily after becoming frustrated by the chatter of their thoughts and their inability to focus. It’s important to be gentle with yourself. Just as muscles need time to become stronger, the mind needs time to become calmer and more focused. If you stick with it, the practice will most likely get easier. And even if you don’t enjoy the time spent meditating, you are still reaping the benefits. There’s no time like the present to start meditating. We could all use a little more peace and relaxation in our lives.
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