Do You Need To Wear Sunscreen In The Winter & Other Winter Skin Care Tips

 The weather outside may be cold and snowy but your skin still needs sun protection. While most of your skin is protected, your face can still be affected by the damaging rays of the sun. Like water, snow reflects up to 80% of the sun’s UV rays. 

 Most people know that sunscreen is needed in the summer to protect their skin from the effects of the sun but it is just important in the winter to apply sun protection to any exposed skin. While the majority of your skin is bundled under coats and gloves, your face is still absorbing the sun's UVA rays.

 So slather on your favorite mineral sunscreen before you head outside and don't forget the sunglasses. Even if you will be in the car for the day, protect your face with sunscreen. Wintertime is not the time to take a break from your suncare skincare routine, in fact, sunscreen may be even more important due to these 5 sun facts.

  1. Snow nearly doubles your exposure to UV rays - Like water, snow reflects up to 80% of the sun’s UV rays.

  2. The Earth is closest to the sun in the middle of the winter -  As the seasons change so does the tilt of the earth. That means we are closest to the sun about two weeks after the first day of winter and the furthest from the sun about two weeks after the first day of summer. 

  3. Ozone, the Earth’s “sunscreen,” is the thinnest during the winter -  The ozone is like the Earth's sunscreen and can filter out harmful UV rays but in the winter the ozone levels are at their lowest. 

  4. UVA rays can go through glass - Glass only 40% of the sun's UVA rays.

  5. Higher elevations mean a thinner atmosphere - Skiing is a winter sport that most enjoy and it usually takes place in high elevations.

Skin care after the sun goes down

Now that you know the importance of sun protection in the winter during the day, learn how to take care of your skin afterward. Winter skincare is more than just sun protection, other winter conditions can take a toll on our skin. 

The colder, drier air and low humidity of the winter can deplete moisture, which leads to dry, flaky, and itchy skin. This also contributes to a disrupted skin barrier and can exacerbate conditions such as eczema and psoriasis. So you need to adjust your skincare routine during the winter months. 

  + Swap out your beauty products for thicker, cream-based moisturizers and gentle cleansers.

  + Stay hydrated as this supports skin health, especially when the air is drier. 

  + Turn the heat down as the heat can dry out the air in your home. 

  + Avoid hot showers as hot water can also dry out your skin. 

  + Swap out your chemical soap to a natural hand soap as antibacterial chemicals and fragrances can dry out your skin.

  + Avoid hand sanitizer and instead wash your hands. While hand sanitizer may kill germs, it dries out your skin and does not remove dirt. Hand washing does a better job of removing dirt and germs. 

Help your skin recover and repair with Terns

Take your winter skincare to the next level and help it recover with Terns Everyday Lotion. Terns Everyday Lotion gives your skin the extra care it needs to repair. This creamy lotion helps combat skin dehydration and is made with natural and sustainable ingredients derived from the ocean. 

Terns Everyday Lotion is made with vegan ingredients to effectively minimize signs of inflammation while it actively repairs and protects your skin from the sun. This cruelty-free lotion is free from parabens, phthalates, silicones, sulfates, mineral oils, gluten, and synthetic fragrances.

Core ingredients of Terns Everyday Lotion

  + Sirenas Complex - This patent-pending blend targets inflammation, utilizing natural ingredients to combat daily environmental stress on the skin.

  + Baobab Seed Oil - Helps improve skin elasticity and reduces the appearance of fine wrinkles.

  + Niacinamide - Improves skin barrier function and skin tone.

Your skin will love these benefits of the lotion

  + Stimulates blood flow and collagen growth while boosting elasticity, fadeing sun damage, and lowering oxidative stress in the skin.

 +  Fatty acids and phytosterols rebuild the protective lipid layer of the skin.

 + Nourishing butters and oils prevent dehydration.

 For a more intense skincare repair or for sunburn, reach for Terns Mayday intensive gel cream. This intensive gel cream supports and enhances your skin's own defense mechanisms against sunburn or general skin irritation. It incorporates a higher concentration of the Sirenas Complex when compared to Terns Everyday Lotion.

Get outside and have fun in the winter

So don't let the cold weather keep you inside. Bundle up and get outside for some winter fun. Just remember to apply sunscreen to your skin and give your skin some extra care with Terns after sun lotions and creams. 

Cardio VS Strength Training ~ Which One is Best

Visit any gym and you will quickly see that some people focus on cardio exercise while others focus on strength training. So that may lead people to believe one form of exercise is better than the other. This leads me to the question ~ Cardio vs. Strength Training ~ Which One is Best?

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 As one who has been exercising for over 40 years, I have my personal opinion about whether cardio or strength training is better for your workout but I will share those later. Instead, I will share some research that I recently discovered from an article that I read on Chuze Fitness.

 Cardio and strength training both have fitness people who are passionate about which one they prefer. There are even some folks who believe that one is better than the other. As a person who considers herself healthy and looks amazing at 59 years of age, I am always experimenting with my workout routine to see results, I wanted to share this article to give you information. I also wanted to share this information to show what helped me see results after I turned 50.

To begin the discussion of which form of exercise is better, we need to learn what each workout routine is. So let the learning begin.

What is Cardio Exercise?

Cardiovascular exercise is any sort of activity that boosts your heart rate. These are exercises that push your pulse into what’s known as your target heart rate. Think of a brisk walk or running. Think of exercise that makes you breathe harder.

While there are many types of cardio exercises, here are some of the most popular types:

  + Cycling

  + Running

  + Walking

  + Hiking

  + Swimming

  + Rowing

  + Jumping rope

  + Dancing

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Some Benefits of a Cardio Workout

A cardio workout encourages your system to become stronger, more resilient, and more efficient. This type of exercise may help improve your blood pressure and overall heart health. It can also help with your bone strength and stamina. 

Cardio may also:

  ~ Promote brain health – thanks to the increased blood flow in your body. Some say this can help with thinking, memory, and protection from dementia.

  ~ Support weight loss and maintenance – A healthy weight helps your body perform better and it can prevent conditions like type 2 diabetes and cardiovascular disease. Cardio may also help you burn more calories.

  ~ Improve energy – cardio may require energy but it gives you energy in return. One of the reasons you feel better after a cardio workout is aerobic exercise triggers the production of endorphins—feel-good hormones that offer a wonderful sense of happiness, well-being, and I-got-this thinking.

  ~ Diminish stress levels - a workout is a great way to take care of stress. I love using my workout sessions to get my thoughts balanced.

  ~ Improve sleep quality - Some may find that exercising in the evening may not help with sleep. If that is the case morning exercise has benefits.

  ~ Strengthens immune system - regular and moderate aerobic exercise increases certain antibodies in the blood called immunoglobulins.

  ~ Curb your risk of health conditions - like obesity, asthma, high cholesterol, type 2 diabetes, etc.

What is Strength Training Exercise?

Strength training is an exercise that forces your muscles to work against a form of resistance. Strength training can be done with equipment like weights or with own body weight.

Types of body weight strength training can include:

  + Pushups

  + Planks

  + Leg Lifts

Types of equipment strength training can include:

  + Dumbbells

  + Resistance bands

  + Medicine balls

  + Weight machines

  + Kettlebells

Some Benefits of Strength Training

    ~ Encourages bone health – Strength training encourages cells within your bones and joints to create new bone cells and tissue in response. 

  ~ Builds muscle and strength - Strength training increases the size and number of your muscle tissues and fibers. 

  ~ Benefits your heart, lungs, and blood vessels.  - While your cardio cardiovascular system, is used during weight lifting, it does not offer as many benefits as cardio as your muscles are the primary focus of weight training.

  ~ Helps balance - Stronger muscles may help with your balance.

  ~ Increases metabolism - Resistance training compels your body to torch even more calories post-kettlebell or free weight session in a process called excess post-exercise oxygen consumption (EPOC).

Which is Better: Cardio or Strength Training?

 Both cardio and strength training have benefits to your body and health, so I feel that one is not superior to the other.  While cardio can improve your cardiovascular fitness and endurance, strength training is beneficial to building muscles, improving your bone health, and supporting your coordination.

A healthy body needs both cardio and strength training, so incorporating both into your workout routine is good. While everyone has opinions and preferences on the best workout schedule for strength training and cardio, a healthy balance is always good. 

The American College of Sports Medicine mentions that an ideal workout routine should strike a balance between two-thirds cardio and one-third strength training. An example of this may be five days a week to 30 minutes of cardio and 2 -3 days of strength training that works all major muscles.

My experience with cardio and strength training 

 I am a firm believer that one needs both cardio and strength training in their workout routine. I used to just focus on cardio with being a runner. I did not make time for any weightlifting exercises. While I was in shape and had a healthy body, I struggled with fat in my stomach. Then I turned 50 and my muscles began to sag, I most noticed it in my arms and my core. 

 It was a fitness conference that motivated me to start strength training exercises. So I incorporated 3 days of lifting weights into my exercise schedule and my body began to change. I started to see my body change and I was amazed at the results of my 6 month fitness update. 

My fitness routine

My current fitness routine is 5 days of cardio exercise and 2-3 days of strength training. Since it is winter, I am working out at the gym and my cardio includes the treadmill, rower, and elliptical. For my strength training, I do weightlifting exercises with dumbbells and kettlebells. My goal is not to have big muscles but to have strong muscles, so the heaviest weight I use is the 20-pound kettlebell. 

When the weather gets warmer, I will use running as my cardio exercise. Things that I recommend for anyone who is new to strength training is to start with small weights and increase them once you can comfortably do 50 reps of an exercise without stopping. If you lift weights that are too heavy, you may injure yourself.

If you are a member of a gym, paying for a least one training session will help you find the best strength training routine for your needs. Some gyms even offer a free trial trainer session. 

Other tips for good strength training and cardio results

  ~ I like to have 100 mg of caffeine 20 minutes before my workout session as well as a small healthy snack. 

  ~ Make sure to refuel your body and muscles after your workout session with a healthy that has at least 20 grams of protein. Protein will help your muscles recover and may help you not experience muscle pain. 

Can your nutrition help when combining cardio and weight training?

 We’ve explored how weight training and cardio training work together in the gym, but what about in the kitchen? Can nutrition help? 

“We have strong evidence that consuming 1.6g protein per kg body weight per day is a good amount for promoting muscle growth and 2.2g is the upper limit,” explains Daniel Clarke, junior sustainable nutrition manager at Huel.

Products that I am using for my cardio and strength training

 I recently became a Huel ambassador and they sent me a box of goodies to help me fuel my workouts. I have used Huel Complete powder in the past and love it for my protein-refueling meals. I love that Huel complete powder is more than plant-based protein powder. 

 Huel is a complete nutrition powerhouse fuel that is plant-based and gluten-free. Huel contains a science-backed balance of protein, carbs, essential fats, and fiber, plus all of the 27 essential vitamins and minerals. It is a no-blender needed after the workout meal that helps my muscles recover. All I have to do is add the powder to water and shake. This delicious creamy drink comes in many flavors and also ready-to-drink bottles.

 New to me Huel products are their energy drinks, nutrition bars, and daily green powder. The Energy+ drinks have 200 grams of caffeine along with vitamins, minerals, and electrolytes. 

  ~ The Energy+ - gives me the energy I need to exercise as well as electrolytes to replenish what I sweat.

  ~ The Nutrition bars - have 14 grams of protein and plenty of vitamins and minerals. My teen boys love to eat these before school and after sports practice.

  ~ The Daily Greens - is a perfect blend of 91 vitamins, minerals, and whole food ingredients. This superfood blend is filled with superfruits and veggies as well as adaptogens.

Check out all of these Huel products + save 15% off your complete order with my code MOMKNOWSBEST15

Some helpful articles

~ The Benefits of Weightlifting For Older Ladies

~ Are Portable Resistance Bands Effective For Building Muscles?

~ The Benefits Of Using A Rowing Machine

~ 10 Must-Have Home Gym Items For Strong Muscles

How Rehab Can Help You Overcome Addiction and Reclaim Your Life

 Facing the burden of addiction can feel overwhelming, leaving individuals trapped in a cycle of dependency and despair. The journey from this state to recovery is not only vital for personal health but is also essential for restoring relationships and reintegrating into society. With the right support, tools, and environment, individuals can find hope and the strength to move forward. Rehabilitation centers provide structured programs designed to aid this transformative journey, equipping individuals with the skills and habits necessary to reclaim their lives.

Understanding Addiction

 Addiction is not merely a habit; it’s a complex condition that affects the brain and behavior. The National Institute on Drug Abuse states that addiction is characterized by compulsive drug seeking, continued use despite harmful consequences, and long-lasting changes in the brain. It often requires more than just a desire to quit; it requires an understanding of one’s triggers and coping strategies.

 Many individuals may turn to substances as a means of escaping negative emotions or overwhelming responsibilities. Unfortunately, this temporary relief leads to increased psychological and physical dependence over time. Recognizing this cycle is the first step toward seeking help and understanding that recovery is possible.

The Role of Rehab in Recovery

 Rehabilitation plays a crucial role in the journey toward overcoming addiction. It serves as a safe space for individuals to confront the challenges they face without the distractions and temptations present in their everyday lives. By participating in a rehab program, individuals can benefit from comprehensive treatment plans tailored to their specific needs. These plans often include therapeutic sessions, lifestyle education, and support groups.

 Rehab also provides medically supervised detoxification processes where necessary, ensuring that users can safely eliminate substances from their bodies. This is crucial for those who have developed a physical dependency, as withdrawal symptoms can be severe and even dangerous. Engaging in a structured program enhances the likelihood of a successful recovery, allowing individuals to emerge with a renewed perspective on life.

The Importance of Individualized Treatment Plans

 One of the key benefits of rehab is the development of individualized treatment plans. Each person's experience with addiction is unique, and shaped by various factors such as genetics, environment, and personal history. Thus, a one-size-fits-all approach does not yield optimal results.

 Professionals at rehab centers assess each client’s situation carefully, taking into account their personal history and current challenges. This personalized plan is designed to address their specific triggers, coping mechanisms, and aftercare needs. For instance, some may benefit from cognitive behavioral therapy, while others may find more solace in group therapy sessions or alternative therapies such as art or music therapy.

Building a Supportive Community

 Community plays a fundamental role in successful recovery. It can be difficult to navigate the path to sobriety alone, which is why many rehab centers emphasize the importance of building supportive networks. During rehabilitation, clients often participate in group therapy and support meetings, fostering connections with others who understand their struggles.

 These relationships provide essential emotional support, encouragement, and motivation to adhere to recovery goals. Feeling heard and understood can help reduce feelings of isolation, which are prevalent among those dealing with addiction. Facilities like Sunshine rehab focus on creating an environment where individuals feel comfortable sharing their experiences, helping to build robust networks of support. This sense of community fosters accountability, which is key to maintaining long-term recovery and overall well-being.

Teaching Coping Strategies

 In rehab, individuals are taught various coping strategies to manage triggers and stressors without resorting to substances. Learning these skills can be a pivotal aspect of recovery, equipping participants with the tools needed to handle future challenges that might arise post-treatment.

 From mindfulness and meditation techniques to engaging in physical activities, the range of coping strategies can be extensive. Clients are encouraged to explore different methods and determine which resonates with them personally. By incorporating these strategies into their daily routines, they can maintain their sobriety long after leaving the rehab facility.

Aftercare Programs: A Lifeline to Sustained Recovery

 Completing a rehab program is an important milestone, but it is just the beginning of the recovery journey. The transition back to everyday life can present new challenges that may jeopardize sobriety. Therefore, aftercare programs are essential for continued support and success.

 Aftercare options might include ongoing therapy, support groups, or sober living environments. These resources provide continued accountability and encouragement, allowing individuals to share their experiences and challenges with those who understand their journey. Studies have shown that individuals who engage in aftercare programs are much more likely to maintain their sobriety over time.

Addressing Co-Occurring Disorders

 For many individuals struggling with addiction, there are often underlying mental health issues that require attention. These co-occurring disorders, such as anxiety, depression, or PTSD, can complicate recovery efforts. A dual diagnosis approach is essential to provide comprehensive care.

 Rehab facilities address both addiction and mental health issues concurrently, which is crucial for effective recovery. By treating the root causes of addiction, clients have a greater chance of achieving lasting sobriety. Integrated treatment plans that address both aspects create a foundation for holistic healing.

Family Involvement in the Recovery Process

 Involving family members in the recovery journey can be incredibly beneficial. Education for family members about addiction helps them understand the challenges their loved ones face. Family therapy sessions can also offer a platform for communication and healing relationships that may have been strained due to addiction.

 When families engage actively in the recovery process, they can provide essential support that reinforces an individual’s commitment to sobriety. This collective understanding fosters an environment of love and care, which can significantly impact the recovery journey positively.

Success Stories: The Power of Recovery

 Hearing success stories from others who have overcome similar struggles can serve as powerful motivation. Many rehab centers share testimonials and case studies that illustrate how individuals have reclaimed their lives from addiction. These stories often highlight the challenges faced, the breakthroughs achieved during treatment, and the lasting joy of a sober life.

 Such narratives can inspire hope and resilience, reinforcing the idea that recovery is possible for everyone. Knowing that they are not alone in their struggles encourages individuals to keep pushing forward through adversity.

 Rehab offers a pathway to recovery that can transform lives. Through individualized treatment plans, the building of supportive communities, and ongoing care, individuals can reclaim their lives from addiction. Understanding the significance of comprehensive care can ignite hope and inspire many to seek the help they need.