#10: Does Sun Protection Work?

07/08/24 • 34 min

Live Long and Well with Dr. Bobby

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Introduction

Health Tips: Check out my Instagram for daily health tips (@DrBobbyLiveLongAndWell).
If you can message me through my website, it allows me to respond to you. The podcast comment function gets to me but I cannot respond to you.

Take-home Messages

Enjoy the sun but protect your skin and eyes.
The evidence on sun exposure's health effects is moderately clear, but leaves some questions unanswered.

Impact of Sun Exposure on Health

Skin Aging: Studies show that UV exposure accelerates skin aging, causing wrinkles and pigmentation changes.
Skin Cancer: Types include basal cell carcinoma, squamous cell carcinoma, and melanoma (most severe).

Who's at Risk for Skin Cancer?

Skin cancer is quite common
Fair-skinned individuals are most susceptible, as are Australians likely due to fair complexion and high UV exposure.

Evidence on Sun Exposure and Skin Cancer

Studies show that childhood sunburns correlate with increased skin cancer risk later in life.
The evidence is somewhat less clear about the risk of sun exposure later in life for the development of skin cancer.
UV exposure from tanning beds also increases skin cancer risk significantly.

Challenges in Sun Protection

Effectiveness of Sunscreens: Sunscreens reduce aging effects and reduce sun burns. The evidence is not clearcut, but it appears that sun protection reduces the risk of melanoma, and likely other skin cancers as well.
The American Academy of Dermatology recommends the use of spf 30 or higher skin protection when outdoors.
Behavioral Factors: People using sunscreen might stay longer in the sun, offsetting protective benefits and making the evidence less striking on reduction in skin cancer. Men are less likely to use sunscreens.

Practical Sun Protection Tips

Types of Sunscreen: SPF 30 or higher recommended; mineral and chemical options available. The best sunscreen is the one that you will use regularly.
Application: Apply generously and reapply every couple of hours, especially in sunny and sweaty conditions.
Clothing and Accessories: Long sleeves, hats, and UV-protective sunglasses are effective approaches.

Protecting Your Eyes

UV exposure increases the risk of cataracts and macular degeneration.
Wear UV protective sun glasses

Conclusion
I protect myself with sun screen, clothing, and sun glasses. I also see the dermatologist yearly

Send us a text

Introduction

Health Tips: Check out my Instagram for daily health tips (@DrBobbyLiveLongAndWell).
If you can message me through my website, it allows me to respond to you. The podcast comment function gets to me but I cannot respond to you.

Take-home Messages

Enjoy the sun but protect your skin and eyes.
The evidence on sun exposure's health effects is moderately clear, but leaves some questions unanswered.

Impact of Sun Exposure on Health

Skin Aging: Studies show that UV exposure accelerates skin aging, causing wrinkles and pigmentation changes.
Skin Cancer: Types include basal cell carcinoma, squamous cell carcinoma, and melanoma (most severe).

Who's at Risk for Skin Cancer?

Skin cancer is quite common
Fair-skinned individuals are most susceptible, as are Australians likely due to fair complexion and high UV exposure.

Evidence on Sun Exposure and Skin Cancer

Studies show that childhood sunburns correlate with increased skin cancer risk later in life.
The evidence is somewhat less clear about the risk of sun exposure later in life for the development of skin cancer.
UV exposure from tanning beds also increases skin cancer risk significantly.

Challenges in Sun Protection

Effectiveness of Sunscreens: Sunscreens reduce aging effects and reduce sun burns. The evidence is not clearcut, but it appears that sun protection reduces the risk of melanoma, and likely other skin cancers as well.
The American Academy of Dermatology recommends the use of spf 30 or higher skin protection when outdoors.
Behavioral Factors: People using sunscreen might stay longer in the sun, offsetting protective benefits and making the evidence less striking on reduction in skin cancer. Men are less likely to use sunscreens.

Practical Sun Protection Tips

Types of Sunscreen: SPF 30 or higher recommended; mineral and chemical options available. The best sunscreen is the one that you will use regularly.
Application: Apply generously and reapply every couple of hours, especially in sunny and sweaty conditions.
Clothing and Accessories: Long sleeves, hats, and UV-protective sunglasses are effective approaches.

Protecting Your Eyes

UV exposure increases the risk of cataracts and macular degeneration.
Wear UV protective sun glasses

Conclusion
I protect myself with sun screen, clothing, and sun glasses. I also see the dermatologist yearly

Previous Episode

#9: Do Nutritional Supplements Work? If So, Which Ones, And For Whom?

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Take-Home Messages

· Lifelong use of supplements to prevent an illness is very different from taking a supplement to treat a known deficiency or a specific symptom

· The evidence does not support the use of most all supplements to prevent illness (with multi-vitamins being the exception where there is some evidence)

· Supplements to treat a particular problem can be very helpful, especially if we do our N of 1 study in ourselves

Part One: Understanding Nutritional Supplements

Various types of supplements: Vitamins, Minerals, Herbals, Probiotics
Most commonly used Supplements: Multivitamins, Omega-3s, Probiotics, Vitamin D, Calcium, Protein Powder, Psyllium
We want to live long and well—taking a supplement may help us feel “agency” or that we are proactive in improving our health---even when the evidence does not support it.

Part Two: the Supplement Industry Differs From Pharmaceuticals

Licensed and prescribed drugs go through extensive testing/FDA oversight to demonstrate that they work and that they are safe
Nutritional supplements are viewed as “food” and don’t have similar regulatory scrutiny
Challenges: traditional drugs receive patents and can afford extensive clinical studies. Nutritional supplements generally don’t have patents and can’t afford to conduct extensive research. For this reason, most supplements have very little scientific evidence to support their benefits, even though their claims may suggest otherwise
Real-Life Example: Critical Evaluation of Broccoli Sprout extract Study

Part Three: Evidence (mostly lacking) for Common Supplements

Omega-3s: studies don’t show a reduction in heart disease or cardiac death; they may have a role for high blood triglycerides or for patients with rheumatoid arthritis (pain control)
Vitamins and Minerals: Minimal Impact on Disease Prevention except for a daily multi-vitamin which has supportive evidence that they may reduce cancer and cognitive decline
Cognitive function: omega 3s and the MIND diet aren’t effective at slowing decline.
Supplements for specific deficiencies or specific symptoms can be very helpful. You can do your own “N of 1 Study” to see if they help you. Step 1: identify the problem (bowel irregularity, sleep...); Step 2: choose a supplement and begin taking it; Step 3: re-assess after a few weeks. If it helps, great. If not, then likely best to stop.

Dr. Bobby’s regimen: a daily multivitamin, colace (for bowel regularity), and recently started Creatine for muscle strength. I don’t take omega 3s, vitamin D calcium, magnesium, or pro-biotics.

Next Episode

#11: Try To Sit Less And Move More

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Key Takeaways

Sit Less, Move More: The evidence is clear—reducing sitting time and increasing movement are crucial for health.
Exercise Isn't a Substitute for Moving: While exercise is beneficial, sitting has its own distinct risks that need addressing.
Practical Tips: Even small changes, like standing up regularly, can make a significant difference in your health.

Understanding Movement and Steps

Daily steps vary significantly by age, gender, and location. While the ideal number of steps isn't clear-cut, communities with higher step counts, like the Blue Zones, offer insights.

The Impact of Sitting

Ten years ago, Americans sat for perhaps 8 hours per day and that may be much higher post COVID. Sitting time varies by country. You can estimate your sitting time here.
Studies show that those who sit more have much higher mortality (34% higher in those who sit 10 hours/day vs. those sitting < 1 hour/day). Although exercise has many benefits, it does not fully undue the harmful effects of prolonged sitting. Being sedentary also appears to raise cancer risk.
Blood vessel changes have been shown after 2 hours of sitting. We don't know the "safe" amount of sitting--my interpretation of the evidence suggests perhaps 10 hours raises the risk substantially, <3 may be ideal, and perhaps 6 hours/day may be a good target.

Practical Strategies to Reduce Sitting

Studies have shown promising results with interventions like standing desks, fitness trackers, and gamified challenges to encourage movement. Even small changes in daily routines can lead to measurable health benefits. And, exercise can reduce existing heart abnormalities. Try to stand regularly (perhaps every 30'), have walking "meetings", or use a phone/watch app to remind you.

Live Long and Well with Dr. Bobby - #10: Does Sun Protection Work?

Transcript

Dr Bobby Dubois00:00:03.745

Hi ,

Dr Bobby Dubois00:00:09.672

I'm Dr Bobby Dubois and welcome to Live Long and Well , a podcast where we will talk about what you can do to live as long as possible and with as much energy and vigor that you wish . Together , we will explore what practical and evidence-supported steps you can take . Come join me on this very important journey and