Flaking, itchiness, and dryness can be signs of a dry scalp. Perhaps you spend a lot of time in the sun, wash your hair too frequently, or use the wrong hair care products. Whatever the case, having a dry scalp can be a real bummer. You don’t want to have to worry about whether or not you have visible flakes on your shoulders or hair. The good news is that you can make a few simple changes to moisturize the scalp and hair.

What Is Dry Scalp?

Not to be confused with dandruff, dry scalp is different, even though it exhibits similar symptoms, primarily flaking and itchiness. If your scalp is dry, the skin becomes irritated and flakes off. Dandruff is the result of too much oil production on the scalp, in addition to an overgrowth of yeast, Malassezia, that already exists on the skin. You can tell the difference between dandruff and dry scalp because dandruff flakes are larger and may look oily and have a yellow tint. Dry scalp typically produces small, dry flakes. 

Dry Scalp Causes

The primary reason that a person experiences a dry scalp is due to lack of moisture, which can have several causes. Changes in weather, washing hair too frequently, using certain hair products, age, and different skin conditions (such as psoriasis or eczema) can cause dry scalp. Certain hair products may cause contact dermatitis, which occurs when the chemicals in those products react negatively with the skin. Some products also strip the hair and scalp of their natural oils, which reduces moisture content. Additionally, too much sun exposure without proper protection can burn the scalp, causing dryness and irritation. All of those things and more can harm the scalp’s natural moisture defenses. Basically, you can damage the outer layer of skin and experience flakiness and itchiness. 

Avoid Alcohol In Hair Care Products

If you notice alcohol on the ingredient lists of any of your hair care products, throw them out. The reason for this is because alcohol dries out the scalp. It tends to be used in a lot of styling products to help hair dry faster. Alcohol also wicks moisture from the hair and scalp. In addition to alcohol, look for other drying ingredients, such as menthol, eucalyptus, and sulfate. Those ingredients actually cause a pH imbalance on the scalp!

Protect The Scalp From The Elements

The scalp can experience sunburn, just like any part of the body exposed to sunlight. Once the scalp is burnt, you can experience irritation, but it doesn’t just become irritated from sun exposure. Extreme dry and cold weather can cause dryness and itchiness. To prevent this from happening, wear a hat in the summer and a beanie in the winter to shield the scalp from the elements. The more you protect your scalp and keep it covered when outside, the healthier and happier the scalp will be. 

Change Up Your Shampoo Routine

If you feel your scalp drying out on you, reduce the amount of times you wash your hair in a week. Over-washing can strip the scalp and hair of natural oils, which are already lacking if you regularly experience dryness. You may want to consider changing up your shampoo, especially if you notice dry scalp on a somewhat regular basis. As we mentioned earlier, steer clear of shampoos that contain sulfates and alcohol. Instead, look for nourishing, moisturizing ingredients, such as coconut oil, jojoba oil, argan oil, or avocado oil. Some shampoos also contain ingredients that offer anti-fungal and anti-yeast properties. 

Hydrate 

Failure to drink enough water every day can do more than impair digestive function. The skin, including your scalp, can experience dryness, flakiness, itching, and irritation if you are dehydrated. The itching and dryness can actively damage the skin, making you more susceptible to dandruff. Make sure that you drink enough water every day by drinking half your body weight in ounces of water. Keep a water bottle next to you at all times, adding cucumber or lemon to it to increase your desire to hydrate. You can also drink herbal teas and eat water-rich foods to promote hydration.

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You’ve got your beach bag, cooler, and bathing suit ready, but what about essential oils? Believe it or not, the beach isn’t the only thing that can offer an uplifting and refreshing experience during the summer. Summery essential oils offer cooling properties that make them ideal during warmer months. Some of the essential oils in this article even offer protection against insects, sun exposure, and overheating, in addition to supporting your skin, energy, and mood. 

Most of the summer essential oils offer anti-inflammatory, soothing, and antimicrobial properties. They assist in helping you stay balanced during hot and humid weather. They tend to have floral, citrusy, and herbaceous aromas, making them perfect for diffusing in the home. You can also use them in DIY body sprays, apply them in diluted form to the skin, or add them to your summer skin or hair care routines. 

Spearmint Essential Oil

Different to peppermint essential oil but still similar, spearmint essential oil offers a cooling sensation that may help relieve tension, improve focus, and freshen the home. It has a milder aroma than peppermint essential oil, but still gives off an uplifting, minty scent. Spearmint essential oil is great for those who are sensitive to strong oils. Some studies found that it may soothe headaches, freshen breath, and support digestion.

Cedarwood Essential Oil

Cedarwood essential oil has a woody aroma that helps to calm the nervous system. Many people value it during the summer because it exhibits potent insect-repelling abilities. It may also help with oily or acne-prone skin, and even lends itself to nighttime diffusions to promote better sleep. 

Citronella Essential Oil

Citronella is a well-known plant that helps repel bugs, especially mosquitos. The essential oil is very energizing and deodorizing, making it a great oil for outdoor gatherings. Citronella is a must-have during summer, particularly if you want to spend your evenings outdoors in the summer. You can use it in a diffuser to help repel mosquitos, or even add it to homemade body sprays. 

Citrus Essential Oils

Known for their uplifting and invigorating properties, citrus essential oils can help boost energy, promote positivity, and provide a zesty scent. Citrus oils, including lemon, orange, and grapefruit, exhibit antimicrobial and detoxifying properties, helping support digestion and immunity, two things that are challenged by extreme heat. Lemon essential oil may offer relief from nausea and assist with skin care management. Grapefruit essential oil, similar to lemon, offers antibacterial properties and may help reduce stress and sugar cravings. Finally, orange essential oil is a great one to use during summer, due to its immune-boosting effects. You can also add it to DIY non-toxic cleaning products. 

Tea Tree Oil

Offering antibacterial and antiseptic properties, tea tree oil is highly useful for minor cuts, scrapes or bug bites that occur during summer. It also exhibits anti-fungal activity, making it excellent for managing skin irritation, athlete’s foot, and acne. You can add tea tree oil to natural insect repellent recipes, foot sprays, scalp treatments, or DIY deodorant. 

Lavender Essential Oil

Lavender essential oil is commonly used to promote sleep, as its aroma helps to calm the mind and body. It can also help soothe sunburns, insect bites, and minor cuts. Lavender is a highly useful and versatile essential oil that shines during summer. The anti-inflammatory properties make it helpful for calming sensitive or irritated skin. 

Peppermint Essential Oil

Got a little annoying cricket chirping away outside your window at night? Time to bust out the peppermint essential oil! Crickets despise peppermint’s aroma, so you can place a few drops in your windowsills to deter them. Peppermint essential oil offers cooling effects, making it great for hot summer days. It may help lower body temperature when applied (diluted of course) to the skin and may soothe sunburns and heat rashes. From an aromatic standpoint, peppermint essential oil boosts alertness and may help relieve headaches. 

Bergamot Essential Oil

Bergamot essential oil exhibits a bright, citrusy aroma that may uplift your mood and reduce stress. It also supports emotional balance, making it great for summer anxiety or emotional burnout. Additionally, bergamot essential oil may help reduce the appearance of blemishes and balance oily skin. Avoid sun exposure after application due to bergamot’s photosensitivity, just like citrus essential oils.

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When the weather is warm and inviting, it’s hard not to be outside. That summer sun is just too amazing to ignore! Well, that’s true until you turn red like a lobster as a result of not applying sunscreen. Besides taking proper care of your skin, you have to be careful not to overheat and dehydrate when the weather is hot. That is especially true if you exercise or engage in hard labor in the sun. The simple tips in this article help you work out safely in the heat because there is no reason to not enjoy the outdoors while getting in your physical activity.

Plan Wisely

Now, if the temperatures are very hot, you should not exercise outside at the hottest time of day. No reason to go for a jog at two in the afternoon in peak heat. Make sure to choose a cooler time of day to avoid the sun shining on you at its hottest. Generally, mornings and late-afternoons/evenings are great times to workout to minimize direct sun exposure. If you are an early bird, consider getting up before the sun even rises to exercise outside. 

Hydrate And Then Hydrate Again

This seems like an obvious statement, but most people fail to realize how quickly they dehydrate in the heat. If you exercise outside, you will sweat out the water you drink, accelerating the dehydration process. According to research, going into a workout hydrated can decrease the risk of dehydration. Additionally, eating electrolyte-rich foods before and after your workout can help you retain and restore electrolyte balance. Pure coconut water, watermelon, cucumber, celery, citrus fruits, carrots, tomatoes, and other foods can help provide essential nutrients and aid hydration efforts. 

Consider A Pre-Workout Shower

Does showering before a workout make sense? In your mind, maybe not, but research suggests that manipulating pre-exercise body temperature can influence workout performance. It may also be an effective strategy for athletes who compete in stressful environments. Taking a short, cold shower or quick swim before exercising in the heat can help reduce body temperature. 

Listen To Your Body

Knowing your limits can benefit your body when exercising in the heat. If you notice that you feel light-headed, nauseous, dizzy, or something similar, take time to rest and drink water. Excessive sweating can quickly lead to heat exhaustion, which can have serious consequences. Make sure to monitor your water intake and energy levels at every stage of your outdoor exercise routine. 

Allow The Body Time To Acclimate

If you are not used to exercising in hotter weather, you have to give the body time to adjust. Gradually increase your exposure to heat over the course of one to two weeks. Start with shorter, less intense workouts in the cooler parts of the day. Increase the intensity and change the time at which you exercise as you progress. Starting slow, though, helps your body improve its ability to regulate temperature and increase sweat efficiency. If you skip the acclimation period, you run the risk of getting a heat-related illness.

Wear Light-Weight Clothing

The goal is to stay as cool as possible when you exercise in the heat. Try to wear light-weight clothing and moisture-wicking garments that bring sweat to the outer surface. Loose-fitting shirts also help you remain cool. In addition to the type of clothing you wear, consider the color as well. Avoid dark-colored clothing because black and dark blue clothing, for example, can cause you to overheat. Opt for white clothing or even bright options that reflect the sun. 

Keep It Short

If you are not used to exercising in the heat, especially for longer periods, make sure to keep your workout routine short. Start with a 20-30 minute low-to-medium-intensity routine to allow your body to acclimate to the heat. That advice holds true whether you are exercising in the outdoor heat or in a heated yoga class.

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Although it’s not officially summer, the sun is out and the weather is warming up. That means that your exposure to UVB rays from the sun is inevitable. These rays cause the skin to redden and blister if you don’t take the proper measures to protect your skin. Allowing the sun to damage the outer protective layers of the skin increases the risk of dry skin and skin cancer. In fact, the American Academy of Dermatology (AAD) said that one in five Americans will develop skin cancer at one point during their lifetime. 

There’s nothing like a relaxing day in the sun. While it’s important to swim in the lake or ocean, get a tan, throw a football, and enjoy snacks outside, it’s equally as important to protect the skin while outside the water. You may find it shocking that a recent study found that 46% of Americans never wear sunscreen. The same study revealed that 62% of Americans use anti-aging products. This is strange, considering that sun-damaged skin looks older, as too much sun exposure damages the outer layers of the skin. It’s actually better to apply a natural sunscreen daily to keep the skin looking young and healthy. 

Summer is around the corner, which means that sunburns are as well. The sun can burn your skin quickly if you are not prepared. Keep the following tips in mind to help you prevent sunburn this summer. 

Be Selective About Your Outdoor Time

If you want to keep your skin healthy and safe, avoid time in the direct heat, which tends to occur during peak sun hours. Generally speaking, peak sun hours range from 10 a.m. to 2 p.m., but these times may vary upon your location. If you are out on the lake or on the beach, water reflects the sun’s rays, giving you more sun exposure. Not only does spending time in peak heat increase the risk of sunburn, but it also makes you prone to dehydration. If you have to be in the sun during peak hours, wear sunscreen, light clothing, and a hat for extra protection. 

Apply Sunscreen At The Right Time

There are sunscreens that are both gentler on your skin and eco-friendly. They are reef-safe, meaning that they don’t damage the coral, which is dying or already dead in most areas of the ocean. Apply sunscreen about 15 to 30 minutes before you go outside. This allows the sunscreen time to set on the skin, and you won’t start sweating it off immediately in the sun. You should also choose a lip balm with a sun protection factor (SPF) of at least 30. 

Wear Sunscreen Responsibly

To piggyback on the aforementioned tip, you should wear the right type of sunscreen. If you are going to spend time near or in the water, purchase water-resistant sunscreen, otherwise it will wash away easily. Another thing to consider is that you should apply enough sunscreen to fill a shot glass when you first apply. Additionally, opt for non-spray sunscreens for your children. According to the FDA, spray sunscreens are discouraged for children because the chemicals can be inhaled and cause respiratory problems. Many people think that spray sunscreens are easier to apply, but they don’t apply enough and it’s easier to miss spots. 

Don’t Be Shy, Accessorize

Hats and sunglasses are your friends during the warmer summer months. While a regular baseball cap may suit you on a slightly sunny day, a hat with a wide brim that goes around the hat is best for peak heat sun time. Sun hats and farmer/beach hats offer wonderful protection for your ears, neck, and face. While all sunglasses are beneficial, sunglasses that have polarized lenses with 99-100% UV protection better protect your eyes and the surrounding skin.

Seek Shade When Possible

Naturally, an efficient way to avoid sunburn is to seek out shade. Depending on how shady the area is, though, you may still need to apply a layer of sunscreen for protection, especially if you are prone to sunburn. If you have fair skin, 15 minutes of direct sun exposure can lead to sunburn. A good rule of thumb is to spend at least as much time under cover as you do in the sun. 

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The dry heat of summer can take a toll on the skin, especially if you spend the majority of your days outside. Salty beach air and sand or the chlorine in a pool can wreak havoc on the skin. While the good times may have ensued, your skin pays the price, feeling itchy and dry at the end of the day. How do you restore hydration, especially to your face, without using harmful products? 

This homemade cooling mist helps to rejuvenate the face, neck, and chest, giving your skin the hydration it needs to look the best. Should you incorporate it into your daytime routine while you’re outside, it may help to moisturize the skin. Protection is key if you don’t want your skin to dry out. You can also use it as an after-sun spray if you got a little more sun that you wanted to. Just keep a bottle with you at all times and you can treat yourself to a cooling mist whenever you want!

Tea Tree Oil

Tea tree oil has several cosmetic benefits. It may help to stimulate blood flow near hair follicles to produce hair growth and help treat dark spots. Tea tree oil also has a moisturizing effect on the skin, helping to fight the drying effects of the sun. If you experience itching or dryness after a long summer day, tea tree oil may work to reduce irritation and itching. 

Frankincense Essential Oil

Since ancient times, people have used frankincense essential oil for its many health benefits and beautifying properties. Dermatologists agree that frankincense oil tends to be safe for all skin types, especially mature complexions. It is a luxurious oil that may boost the skin’s radiance, especially after using a cleanser and moisturizer. After a long day, applying or misting frankincense oil onto the skin with the rest of the ingredients in this spray may restore your skin’s texture. 

Aloe Vera

Skin experts say that aloe vera has a few primary benefits for soothing the skin. It works to soothe itchiness or irritation, calming inflamed or irritated skin that may result from extended sun exposure. When you are in the sun for a long time, it’s possible for the skin to lose moisture via transepidermal water loss. This happens when the skin gets dehydrated and inflamed. The phytosterols in aloe vera may prevent transepidermal water loss, which is especially important for sunburnt skin. Finally, aloe vera works to hydrate the skin and provide a cooling effect. Plus, the polysaccharides in aloe are known for their hydrating benefits. 

Witch Hazel

Indigenous to North America, witch hazel is a tree-like plant, from which extract is derived either from the bark or leaves. The bark and leaves are distilled to bring out the plant’s active compounds. Witch hazel’s anti-inflammatory and astringent properties provide a tightening effect on the skin. This is great for soothing puffiness, redness, general irritation, and skin tone. It may also sop up excess oil via the antioxidant-rich tannins. This is why witch hazel is a common ingredient in toners. 

Homemade Cooling Summer Face Mist

Ingredients:

• 1/4 cup distilled water
• 1 teaspoon coconut oil (or fractionated coconut oil)
• 1 teaspoon witch hazel
• 1 tablespoon aloe vera gel
• 4 drops frankincense essential oil
• 2 drops tea tree oil
• 4-ounce glass spray bottle with mist sprayer 

Instructions:

• Pour the distilled water into the glass spray bottle. Use a funnel if you need to, or use a glass measuring cup with a pour spout. 
• Melt the coconut oil and pour it into the bottle. You can also use fractionated coconut oil so that it remains liquified. 
• Add the witch hazel, aloe vera gel, and essential oils to the glass bottle. Screw on the lid and shake well to combine. 
• Use the face mist as needed, but make sure to shake the bottle before each use.

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It’s a sad fact that about one billion people worldwide have vitamin D deficiency. Roughly 50% of the world’s population has vitamin D insufficiency, and about 35% of adults in the United States are deficient in vitamin D. Now, vitamin D deficiency means that the body doesn’t have enough vitamin D. Failure to address the issue can cause a person to experience problems with bones and muscles. 

That leads perfectly into the focal point of this article: osteoporosis. This condition is characterized by bones becoming fragile due to loss of tissue. That usually happens as a result of vitamin D deficiency or calcium deficiency. Osteoporosis affects about 10 million American adults over the age of 50. The likelihood of developing the condition after age 80 increases by 30% in men and 47% in women, according to a 2017 review of studies. 

It’s no secret that musculoskeletal health is of major concern as you get older. Keeping muscles, tissues, and bones strong as you age can help you avoid osteoporosis, among other age-related conditions. Keeping up your vitamin D intake can help support your bones in the long run. 

The Link Between Osteoporosis And Vitamin D

Vitamin D promotes the absorption of calcium in the gut and helps regulate healthy calcium concentrations within the body. The calcium in the body is used to maintain muscle strength and to mineralize bones, which can help prevent fractures. Because the body loses bone density as it ages, consuming adequate amounts of vitamin D and calcium is essential to support bone integrity. 

A 2021 review in the International Journal of Molecular Sciences found that vitamin D deficiency accelerates bone turnover, loss, and fractures. It’s no surprise, then, that vitamin D deficiency is more prevalent in older adults with osteoporosis. 

How To Avoid Vitamin D Deficiency As You Age

In order to maintain musculoskeletal health, especially as you age, you have to maintain optimal vitamin D levels. Since older age is a major risk factor for vitamin D deficiency, you have to be mindful of your levels, and those of older friends and loved ones. Health experts explain that the most effective way to maintain healthy vitamin D levels at any age is through quality supplementation. Before choosing a supplement, you must know how much you need. The amount you need each day depends on your age, and the recommended daily intake is listed in micrograms (mcg) and International Units (IU) below:

• Birth to 12 months: 10 mcg (400 IU)
• Children 1-13 years: 15 mcg (600 IU)
• Teens 14-18 years: 15 mcg (600 IU)
• Adults 19-70 years: 20 mcg (800 IU)
• Pregnant and breastfeeding teens and women: 15 mcg (600 IU)

What’s The Difference Between Vitamin D2 and D3?

When choosing a vitamin D supplement, make sure to check the label to determine if it is vitamin D2 or D3. D2 is the plant-based form of the vitamin and is commonly in fortified foods, such as orange juice and cereal. D2 is primarily sourced from fungi and yeast by exposing them to UVB radiation. If you are vegan or vegetarian, D2 is the optimal supplement choice. That said, several studies found that vitamin D3, which comes from fatty fish, is superior at boosting activated vitamin D levels in the blood. If you choose a D2 supplement, you may need a higher dose in order to raise blood levels. Check with your healthcare professional to determine how much you need. 

The Takeaway

Now more than ever, take bone integrity and muscle strength seriously, especially if you are climbing the age ladder. Vitamin D deficiency can increase the risk of osteoporosis and other musculoskeletal conditions. In order to maintain healthy bones and muscles with age, supplement with the proper amount, eat fortified foods, and get a little sun exposure when you can. All of these efforts will support the musculoskeletal system!

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Heading to the beach, pool, or lake this summer? What would a day by the water be without a little color? The goal is not to turn into a lobster; rather, it should be to get a subtle kiss from the sun in the form of a tan.

Spending a lot of time in the sun can be dangerous if you don’t take the proper measures to protect your skin. You can continue to apply sunscreen (preferably a safe mineral version) and spend trade off between sun exposure and time in the shade. Should you want to absorb some free vitamin D and tan, you may want to use a tanning oil. 

How Does Tanning Oil Work?

Essentially, a tanning oil helps to accelerate the process of tanning when you are out in the sun. Tanning oils attract more UV rays to help you achieve a deeper tan by allowing your skin to absorb them at an increased rate. When you apply a thin layer of tanning oil to the skin, you lower the skin’s refractive index. The result is a nice looking tan, but how healthy is this process for your skin? 

Most tanning oils lack SPF protection, even if you use natural oils, including coconut oil, sunflower oil, or olive oil. Most tanning oils have 15 SPF or less, but that is not enough to protect your skin from UV rays. Without proper SPF protection, the skin is not protected from sun exposure. Tanning is inherently “not great” for your skin, but you can tan smartly. If you want to tan, try to use an SPF of at least 30 and reapply every couple hours. Don’t forget to find shade so you aren’t in the sun for too long. 

A quick note: tanning is ultimately caused by an increase of melanin pigment formation. That only results from damage to the skin from harmful UV rays. Just keep that in mind when you decide to tan. 

Sun Protective Natural Ingredients

It is very important to understand that natural oils do not offer the same sun protection as natural oils. A 2021 study found that raspberry seed oil sits around 2.6 SPF, while carrot seed, coconut and wheat germ oils range from 0 to 2.8 SPF. A previous study from 2010 looked at the SPF of carrier oils and essential oils. Carrier oils ranged from 2 to 8 SPF, while essential oils ranged from 1 to 7 SPF. Olive oil and peppermint essential oil scored the highest. The only downside is that the study wasn’t conducted on human skin.

Even though the DIY tanning oil recipe in this article is not the same as regular sunscreen, it is healthier than a store bought tanning oil. This tanning oil contains olive oil, which has oleic acid and supports clearer skin. It also helps repair sun damage and may soothe dry skin. Plus, olive oil has high levels of squalene, which protects skin cells from aging. 

This tanning oil also contains avocado oil, which helps increase collagen production. Avocado oil is also rich in UV-protectant carotenoids, which offer mild protection from sun damage. Carrot seed oil offers vitamin A and vitamin E protection, which help fight off UV rays. Finally, raspberry seed oil is rich in antioxidants and doesn’t leave a greasy film after application. 

DIY Tanning Oil

Ingredients:

• 1/4 cup olive oil
• 2 tablespoons avocado oil
• 1/2 teaspoon red raspberry seed oil
• 1/2 teaspoon carrot seed oil
• 10 drops sandalwood essential oil (optional)
• 10 drops lavender essential oil (optional)
• 1 teaspoon bronze mica powder (optional)

Instructions:

• Add all of the ingredients, including the optional ones if using, to an amber glass bottle and shake well to combine. If you have a bottle with a pump or pop top, that is ideal. 
• Use as needed for mild sun exposure to help get a golden tan without burning the skin. 
• As a reminder, this is not a replacement for sunscreen and should not be used as such.

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The days are here, friends! You know what days we are talking about, the ones where you sit by the pool, throw a football on the beach, go on the lake, or, quite literally, you soak up the summer sun. There is nothing quite like a lazy summer day in the sun, but you’ll suffer the consequences if you don’t properly care for your skin. 

In your younger years, you probably weren’t as vigilant about sun protection. Once you pass a certain threshold, you understand the importance of skin care, especially if you are going to be in the sun. You also understand that you have to properly care for the skin after sun exposure. You won’t always return home from a day in the sun with a sunburn. You can, however, decrease your risk of sunburn by taking precautions, such as applying sunscreen and finding shade when possible. When you feel like your skin is a little hotter than usual after sun exposure, apply the after sun lotion in this article. 

Green Tea

This after sun lotion contains green tea, which may seem like an unusual ingredient for such a DIY skin care product. Green tea works to reduce inflammation and provides lots of antioxidants and polyphenols that fight sun damage and free radicals. Even if you do not get burnt, these antioxidants can help fight the free radicals that develop from sun exposure. Green tea also works to fight the signs of aging and promotes rejuvenation, which is necessary after sun exposure. 

Aloe Vera Gel

When you think of after sun care, your mind probably goes straight to aloe vera gel. It soothes the skin and helps accelerate recovery from a sunburn. If you put it in the fridge and then apply it to your warm, sunburnt skin, it is a revelation. Most people have used the sap from the aloe plant to soothe skin for centuries. It has an instant cooling effect and works to fight inflammation. Studies have shown that aloe vera also increases cell turnover and promotes new cell growth. Mostly composed of water, aloe vera works to moisturize and nourish the body, enhancing the skin barrier and preventing moisture loss after application.

Essential Oils

Similar to aloe vera, some essential oils, such as peppermint essential oil, provide an instant cooling effect when topically applied to the skin. Peppermint essential oil helps to draw heat out of the body, which is necessary if you have a sunburn. Finally, the lavender essential oil in this after sun lotion has a soothing scent that helps to calm the mind and body. It also works to clean the skin’s surface, reduce inflammation, and lessen pain. 

After Sun Lotion

Ingredients:

• 2/3 cup coconut oil
• 2 tablespoons beeswax pellets
• 1 tablespoon matcha green tea powder
• 1/3 cup pure aloe vera gel
• 25 drops vitamin E oil
• 25 drops peppermint essential oil
• 20 drops lavender essential oil

Instructions:

• Add the coconut oil and beeswax pellets to a small saucepan over medium low heat. Stir frequently until fully melted and clear.
• Add the matcha powder and stir to combine. Allow the matcha to steep in the oil and beeswax mixture for one hour over very low heat. 
• Pour the matcha-infused oil mixture through a cheesecloth or fine mesh sieve into a heat-safe bowl. 
• Add the remaining ingredients to the same bowl and whisk all of the ingredients together by hand or with an electric mixer. 
• Once you have thoroughly whisked the ingredients, pour the mixture into a glass jar and allow it to cool at room temperature. This will take some time. 
• When the mixture is cool, you can use it immediately. If you want to go the extra mile to have a fluffy consistency, you can pour the mixture back into a bowl and whisk with an electric mixture. 
• Store the after sun lotion in a glass jar in the fridge to keep it as fresh as possible. This will also enhance the cooling effects of some of the ingredients in the after sun lotion.

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Health experts predict that the number of people living with Alzheimer’s disease will triple in less than 30 years. When you consider that figure and the fact that Alzheimer’s disease is the leading cause of dementia, you can understand the increasing interest to better understand risk factors of the disease. According to researchers, there are several preventative measures you can take to reduce your risk of cognitive decline. One of the key interests to researchers is vitamin D. 

Research indicates that there are many vitamin D receptors in the brain, and vitamin D exhibits neuroprotective properties. That means that vitamin D may help prevent cognitive decline. Plus, a new study found a link between low vitamin D levels and an increased risk of Alzheimer’s disease. Continue reading to learn more. 

Low Blood Levels Of Vitamin D Linked To Alzheimer’s Disease

Researchers behind a 2023 meta-analysis accumulated data from six studies and roughly 11,000 people. The goal was to determine if there was a link between low vitamin D levels and a higher risk of Alzheimer’s disease. Past studies exhibited varying results, so this meta-analysis aimed to dive deeper and find a real connection. 

The discovery was apparent: people with low vitamin D levels had a 59% higher risk of developing Alzheimer’s disease than people with higher vitamin D levels. The correlation is evident, but the study didn’t indicate whether vitamin D levels changed during the follow-up period. Additionally, researchers didn’t note the factors that impacted vitamin D status. Such factors include diet, supplementation, and sun exposure. Although researchers clearly defined what low vitamin D means in the study, the cutoff doesn’t align with deficient or sufficient levels, as per general guidelines. 

• Vitamin D deficiency: less than 20 ng/ml
• Vitamin D insufficiency: 20-30 ng/ml
• Vitamin D sufficiency: greater than 30 ng/ml

How To Increase Vitamin D Levels

Researchers note that you should aim to exceed sufficiency levels because sufficiency is not good enough. That’s why supplementation may be necessary to avoid vitamin D deficiency and ultimately protect against cognitive decline. This is especially true when you consider that about 41% of people have insufficient vitamin D levels. 

Some foods naturally contain vitamin D, for example, certain mushrooms, fortified non-dairy milks, or fatty fish. Your food choices are very limited, unfortunately, but the body can synthesize vitamin D from the sun’s rays. Too much sun exposure, however, can increase your risk of skin cancer, especially if you don’t take measures to protect your skin. That’s why many health experts encourage people to take a high-quality vitamin D3 supplement. Vitamin D3 is the body’s preferred form of the vitamin, and it will likely be effective in battling insufficient levels. Research indicates that you need a minimum of 2,000 to 3,000 IU of vitamin D3 daily to achieve a 25(OH)D blood level higher than 30 ng/ml. 

The Takeaway

Vitamin D plays many roles in the body, especially in regards to cognition and overall brain health. Not only do low vitamin D levels increase your risk of cognitive decline, but you may also experience reduced immune function and hormonal imbalance. You can get your vitamin D levels checked to determine whether or not supplementation is necessary. That way, you can start optimizing vitamin D levels to support neurological function.

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People love to focus on calcium to have the healthiest bones possible. The “got milk?” campaigns left an impression on the general public, so most people believe milk is the answer for their calcium needs. Excess dairy consumption can lead to excess mucus production and inflammation in the body. Plus, calcium isn’t the only nutrient you need to worry about if you want healthier bones. 

Not only is vitamin D a key player in bone health, but it may also prevent osteoporosis, a condition that makes bones brittle. Vitamin D deficiency also contributes to a gradual loss of bone strength over time. You see, the body needs vitamin D in order for bones to properly absorb calcium. In fact, you can consume all the calcium in the world, but your bones don’t absorb it without vitamin D, according to health professionals. 

When it comes to how much vitamin D you need per day, the Institutes of Medicine recommends 600-1000 internal units (IU) of vitamin D per day to meet 95% of the population’s needs. Unlike other nutrients, which are measured in grams or milligrams, vitamin D is measured in IU for recommended daily intake. Read on to learn about plenty of vitamin D sources for optimal health.

Sunshine

Open the door and go outside in order to encourage the body to make vitamin D. A small amount of sunlight per day can help you meet your recommended daily intake of vitamin D. Experts say that 20-25 minutes of sun exposure can aid your efforts. You should also be mindful that the sun is less likely to provide you with your daily needs at higher altitudes or during the winter. If you have a darker skin tone, it will also be harder to meet your daily vitamin D needs in the sun. Sun exposure also increases the risk of skin cancer, so make sure to apply sunscreen when necessary. 

Certain Mushrooms

Just like humans, mushrooms can also produce vitamin D. UV light rays from the sun essentially fortify mushrooms with vitamin D. A 2018 study found that, with exposure to UV radiation, mushrooms could generate nutritionally useful amounts of vitamin D2. Oftentimes, mushrooms grow in darker environments, so they have to be treated with UV light for exposure. Certain mushrooms, like portobello and maitake varieties, are still beneficial sources of vitamin D. 

Ultraviolet Lamps And Bulbs

People at a high risk of vitamin D deficiency may require UV-emitting lamps or bulbs. Healthcare professionals may recommend people who are unable to absorb vitamin D these devices. People who cannot get enough sunlight in the winter months may also benefit from these lamps and bulbs. These lamps are similar to tanning beds, but on a much smaller scale. Each lamp is about 24 inches by 16 inches. An important note is that they do carry some skin cancer risks and you should wear protective eyewear when near them. 

Fresh Fatty Fish

Many dietitians agree that different types of fish are excellent to consume to increase vitamin D levels. Fattier and oily fish, including rainbow trout, salmon, tuna, and sardines are all great sources of vitamin D. Three ounces of cooked salmon has 570 IUs, while the same amount of cooked rainbow trout has 645 IUs. A 2021 study found that Atlantic mackerel and herring were rich in vitamin D. Adding these types of fish to your diet also increases your intake of valuable omega-3 fatty acids. 

Egg Yolks

A lot of people enjoy eggs and they happen to be a great way to meet your recommended daily amount of vitamin D. Vitamin D in eggs comes from the yolk, so don’t just opt for the egg whites. One yolk provides about 40 IUs, but dietitians suggest getting more vitamin D from other sources. The reason for this is because one egg contains about 200 milligrams (mg) of cholesterol. A 2019 study found that too much dietary cholesterol, including the type that comes from eggs, increased the risk of cardiovascular disease. 

Cod Liver Oil

Unfortunately, this is one of those foods that does not have an appetizing taste or smell. Commonly sold in capsule form, cod liver oil is often flavored with mint or citrus to mellow the fishy taste. The National Institutes of Health (NIH) says that one tablespoon of cod liver oil contains nearly 1,300 IUs of vitamin D, which is about twice the recommended daily allowance of 600 IUs. Although this amount doesn’t exceed the maximum upper-level intake of 4,000 IUs for people over the age of eight, it does exceed the daily maximum for infants, which is 1,000 IUs.

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