The single most important thing you can do to prevent skin damage and reduce your risk for cancer is to avoid sun exposure. Take steps to protect your children or grandchildren from sun exposure, too, because most sun damage that leads to skin cancer occurs early in life. For enthusiasts of the great outdoors, sun protection is not an easy task. But careful selection of a sunscreen, protective clothing, and wise timing of activities can go a long way toward preventing further skin damage. One additional reason to use protective hats and other clothing is that sunscreen use has not been shown to protect against basal cell carcinoma as it does against other forms of skin cancer.

Sun block, Sunscreen, and More There’s a difference between sun blocks and sunscreens. True to their name, sun blocks prevent the sun from reaching your skin. If you’ve ever been a lifeguard, you’re probably familiar with the sun-blocking agent zinc oxide, the creamy white coating that has saved many a nose from too much sun. Zinc oxide and its chemical cousin, titanium dioxide, are sun blocks because they reflect ultraviolet radiation away from the skin surface. Both are available in skin tones and fashion colors, while titanium dioxide is also available in a clear formula. These ingredients are used in some commercial lotions such as those labeled as “non-chemical” or “for sensitive skin.” Sun blocks are highly effective in protecting against UVA and UVB rays (see “Don’t get burned by improper sunscreen use“).

Sunscreens, on the other hand, absorb rather than reflect UV radiation. In recent years, the most widely used sunscreen ingredients have included benzophenones, which protect against UVA, and cinnamates and salicylates, which protect against UVB. You’ll see these ingredients listed as oxybenzone, octyl salicylate, or octyl methoxycinnamate, to name a few. A major drawback is that many of these ingredients break down after several hours when exposed to sunlight, which means that the sunscreens need to be reapplied to be effective.

But two new sunscreens — Anthelios SX and Helioplex — provide longer-lasting protection against UVA and UVB rays. Research shows that Anthelios SX, which was approved by the FDA in 2006, retains 80 percent of its UVA protection and 90 percent of its UVB protection five hours after application. The product combines a new UVA absorber called ecamsule with an older UVA absorber (avobenzone) and an older UVB absorber (octocrylene). Helioplex is a stabilized formulation of avobenzone and oxybenzone, a longstanding UVB and UVA absorber. Helioplex and Anthelios SX appear to be comparable in sun protection and stability.

When choosing a sunscreen, most people look at the product’s sun protection factor (SPF) rating. The American Academy of Dermatology (AAD) recommends using sunscreen with an SPF rating of at least 15. People with fair skin or at high risk for skin cancer may want to go higher. The higher a sunscreen’s SPF rating, the longer it protects against sun exposure.

Calcium
 
An essential mineral, calcium plays a vital role in a wide range of biological functions. In fact, the average human body contains two to three pounds of calcium; 99 percent of which is located in the teeth and bones. In addition to being a key element in the makeup of teeth and bones, calcium is essential for the production of energy, blood coagulation, muscle contraction, beating of the heart, maintenance of the immune system, nerve conduction, glandular secretion, prevention of osteoporosis, and many other body operations.

Dairy products, such as milk and cheese, are the most densely packed calcium foods. Vegetables, including mustard greens, broccoli, collard greens, Chinese cabbage, and bok choy, along with sardines (bones included) and tofu, are also rich in calcium.

The average American takes in about 800 milligrams of dietary calcium each day. Typically, males consume more calcium than females. Calcium supplements can be valuable for those whose diets are lacking in calcium rich foods. In fact, it is estimated that nearly 25 percent of American women take supplemental calcium.

The following health conditions have been associated with calcium deficiency:
Rickets
Osteoporosis
Premenstrual syndrome
Gestational hypertension
Preeclampsia (for deficiency)
Lactose intolerance (for preventing deficiency if dairy products are avoided only)
Dosage and Administration

A wide variety of supplemental calcium salts are available, including calcium phosphate, calcium carbonate, calcium gluconate, calcium citrate, and calcium lactate. Approximately 40 percent of elemental calcium is found in calcium phosphate and calcium carbonate; while calcium citrate contains roughly 21 percent, calcium lactate approximately 13 percent, and calcium gluconate only about 9 percent. It is common for calcium preparations to also include vitamin D.

In order to adequately meet the body’s needs, men and women between the ages of 19 and 50 should consume 1,000 milligrams of calcium each day; and men and women between 51 and 70 (or older) should take in 1,200 milligrams. The adequate daily intake of vitamin D is considerably less. Adult men and women ages 19 to 50 should consume daily amounts of vitamin D equaling 5.0 micrograms or 200 IU, while men and women ages 51-70 should take in 10 micrograms or 400 IU. Men and women over the age of 70 should consume 15 picograms of vitamin D each day, or 600 IU.

The body is best able to absorb calcium when it is taken with food in doses of 500 milligrams or less.