UV Safety in a Texas Summer

The Texas summer is here, are you ready? Summer brings the longest days giving us more time to spend outdoors having fun; from vacations, biking, and hiking, or just enjoying ice cream, watermelons, or popsicles, summer brings memories of younger days and family togetherness. As we look forward to making new memories, we can plan for a safe summer by reducing the risk of harmful effects of UV exposure. 

UV Index. https://www.epa.gov/enviro/uv-index-overview

Ultraviolet light is radiation emitted naturally from the sun, but can also be man-made, an example being tanning beds. Classified in wavelengths, UVC light is blocked by the Earth’s ozone layer, but the sun’s UVA & UVB affect the skin differently with UVA causing wrinkling (premature aging) due to penetrating deeper into the skin and UVB causing sunburns. Overexposure increases risk of developing skin cancer.  Cautions are placed on the times of exposure due to UV radiation being strongest between 10:00 a.m. to 4:00 p.m. 

A benefit of UV radiation is Vitamin D production, which helps calcium and phosphorous to be absorbed by the body and helps in bone development. According to the World Health Organization, 5 to 15 minutes of sun exposure 2 to 3 times a week is recommended. Prolonged UV exposure can cause premature aging, cataracts, and skin cancer, not to mention painful sunburns. The most dangerous UV radiation is artificial indoor tanning. Take precautions before you head out the door for summer activities to reduce the risk of UV radiation by following some simple steps.

• Stay in the shade: Look for shaded areas under trees or bring an umbrella or pop-up shelter, especially during peak hours. Know the EPA’s shadow rule: If your shadow is taller than you are, UV exposure is lower.  If your shadow is shorter than you, UV exposure is higher. Remember that surfaces, such as water, snow, white sand, and cement, reflect the sun’s damaging rays and can increase chances of sunburn. Cloudy days do not block the sun’s rays, which are just filtered. In higher altitudes, UV exposure is higher due to less atmosphere to absorb UV radiation.
• Wear Protective clothing: Thanks to clothing, the skin is partially shielded from UV rays. Choose long-sleeved shirts and long pants made from tightly woven fabric. Be aware that wet clothes offer less protection than dry ones and dark colors offer more protection that light ones. To cover your face and neck, wear wide-brimmed hats.  
• Protect the eyes: Not only do sunglasses help protect the eyes from UV rays, they also reduce cataract risk later in life. Choose UV resistant sunglasses that wrap around and block both UVA and UVB rays; polarized sunglasses just reduce glare.  
• Use Sunscreen: Sunscreen works by absorbing, reflecting and scattering sunlight from our skin. The SPF (Sun Protection Factor) number measures how well it blocks UV rays, with higher numbers offering more protection.  Do not forget to check the expiration date, those without a date are good for three years, and less if they have been exposed to high temperatures. An SPF of at least 15, offers protection against both UVA and UVB (broad spectrum) radiation. Purchasing the right SPF sunscreen depends on what exposure you will be having fun in.  Apply broad-spectrum sunscreen twenty minutes before you head out. Reapply every two hours, after swimming, toweling off, or sweating.
• Avoid Indoor Tanning: According to the CDC, the UV radiation from “indoor tanning significantly increases the risk of developing melanoma, basal, and squamous cell cancers.”  It also causes premature aging of the skin and suppresses the immune system. 
• Learn about the UV Index: In as little as 15 minutes, the sun’s UV rays can cause damage to unprotected skin. Plan to check the U.S. Environmental Protection Agency’s UV Index by visiting https://www.epa.gov/enviro/uv-index-search to determine your favorite vacation spot’s UV radiation intensity. Rated on a scale from 1-11, suggestions are offered on to help you plan for your protection. 

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

June is Brain Health Awareness Month

Visit alz.org/healthyhabits for more healthy brain habits.

June is Brain Health Awareness Month and is a great time to highlight how brain health is pivotal to our overall well-being, encompassing cognitive functioning, mental clarity, emotional balance, and the ability to perform daily tasks effectively. As the central control unit of the body, maintaining the brain's health is crucial for a vibrant, fulfilling life. Let’s explore the various facets of brain health, including its importance, factors affecting it, and strategies to enhance and preserve cognitive function.

The brain is the epicenter of our nervous system, responsible for processing sensory information, regulating bodily functions, and enabling thought, memory, and emotions. A healthy brain ensures optimal performance in these areas, contributing to better quality of life. Poor brain health can lead to cognitive decline, mental health disorders, and neurodegenerative diseases like Alzheimer's and Parkinson's.

Several factors influence brain health, ranging from genetics and lifestyle choices to environmental exposures and medical conditions.

1. Genetics - Family history plays a significant role in determining susceptibility to brain-related conditions. While we cannot change our genetic makeup, understanding genetic risks can guide preventive measures.
2. Lifestyle Choices - Diet, physical activity, sleep, and stress management are critical components of brain health.
• Nutrition - Diets rich in antioxidants, omega-3 fatty acids, and vitamins support cognitive function and protect against oxidative stress. Foods like berries, fatty fish, nuts, and leafy greens are particularly beneficial.
• Physical Activity - Regular exercise improves blood flow to the brain, promotes neurogenesis (the creation of new neurons), and enhances cognitive abilities.
• Sleep - Quality sleep is essential for memory consolidation, toxin removal, and overall cognitive function.
• Stress Management - Chronic stress can impair brain function and structure. Practices like mindfulness, meditation, and relaxation techniques can mitigate these effects.
3. Environmental Factors - Exposure to pollutants, toxins, and even prolonged social isolation can negatively impact brain health. Creating a safe, stimulating environment is crucial for cognitive well-being.
4. Medical Conditions - Conditions like hypertension, diabetes, and obesity are linked to cognitive decline. Managing these conditions through medication, lifestyle changes, and regular medical check-ups is vital.

Strategies to Enhance Brain Health

1. Cognitive Training - Engaging in mentally stimulating activities like puzzles, reading, and learning new skills can strengthen neural connections and enhance cognitive reserve.
2. Social Engagement - Social interaction promotes mental stimulation and emotional well-being, reducing the risk of cognitive decline.
3. Regular Physical Exercise - Aerobic exercises, strength training, and balance exercises improve brain health by enhancing blood flow, reducing inflammation, and promoting the growth of new brain cells.
4. Balanced Diet - Adopting a Mediterranean or DASH (Dietary Approaches to Stop Hypertension) diet can provide essential nutrients for brain health. These diets emphasize fruits, vegetables, whole grains, lean proteins, and healthy fats.
5. Adequate Sleep - Establishing a regular sleep routine, creating a restful environment, and addressing sleep disorders can improve brain function and overall health.
6. Stress Reduction - Incorporating stress management techniques like yoga, meditation, and deep breathing exercises can protect the brain from the detrimental effects of chronic stress.
7. Medical Management - Regular health check-ups, managing chronic conditions, and staying up to date with vaccinations can prevent diseases that adversely affect brain health.

Maintaining brain health is a multifaceted endeavor requiring a proactive approach to lifestyle choices, environmental factors, and medical management. By understanding and implementing strategies to support cognitive function, we can enhance our mental clarity, emotional stability, and overall quality of life. Prioritizing brain health not only protects against cognitive decline but also enriches our daily experiences and long-term well-being.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.