Women's Health

5 Tips to Stay Hydrated This Summer (Skin Included!)

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Summer’s officially in full swing, so what does that mean?


It means…


Yes, to living life on the patio while you sip your favorite beverage and read up on the latest and greatest (those trashy magazines just have a way of sucking you in, don’t they?).

 

Yes, to fun in the sun (with all the sun protection, please).

 

Yes, to as many outdoor adventures that your life can handle (Are you a Manitou Incline type? Beach bum? Or both?).

 

And the biggest “YES!” of all…staying hydrated during these summer activities!

 

 

Dehydration is not the look we want you to carry around, Darling, so here are 5 tips to help you stay hydrated this summer (your skin hydration included).

  

 

Tips TO stay hydrated this Summer (skin included!)

  

1.   Hydrate with Water (obviously) but make it fun!

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Sweat increases in the summer and so should your water intake (this we know).

 

But we get that not everyone loves to drink plain ole water. (If you’re a no-frills water-drinker, we salute you.).

 

If you’re the kind that needs a little pizazz with your beverage, there are some pretty cool ways to add that tiny bit of “extra” to your water.

 

You can add fruit like cucumber, lemon, lime, strawberries, mint or whatever fruit speaks to your hydrating soul!

 

And if you want to up your “extra” water game even more – invest in a new water bottle that sparks all the joy (yes, we just quoted Marie Kondo) and will have you reaching for that fruit-infused, joy-filled water bottle all summer.

  

Water tip: Aim for at least half your body weight in ounces a day (Ex. – body weight: 130 pounds; drink 65 ounces of water/day). Your body and skin will thank you.

 

 

2.   Stock Up on Liquid Food

 

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And by liquid food, we mean summer foods that are plump with hydrating juiciness.

 

So, go ahead, eat your way through the summer – especially if you’re surrounded by watermelon and cucumbers.

 

At a BBQ? Fill up on water-rich fruits like watermelon, strawberries, cantaloupe, peaches and oranges, first.

 

And then get your best BBQ life on!

 

 

3.   Get to Know the Bubbly (Booze Optional)


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Speaking of BBQ’s, we know what’s usually hanging around those social gatherings: things of the boozy nature.

 

Whether you choose to imbibe or not, there’s an alternative to beer and sugary drinks: sparkling water.

 

Yes, this bubbly water can be a healthy replacement for cocktails and mocktails (but not a replacement for your water).

 

Grab some fresh fruit (there we go again with adding fruit to all things summer), your favorite alcohol or non-alcohol and mix with that refreshing sparkling water.

 

Some of our favorite sparkling waters are La Croix®, Waterloo and Spindrift®.

 

Bottoms up!

 

 

4.   Shed Those Dead Skin Cells (Skin Tip: Exfoliate, Baby!)

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If you’re thinking about sweating more and exfoliating less then you have summer skincare all wrong.

 

This isn’t the season to question what to do about dead skin cells – it’s the time to maintain your exfoliation regimen.

 

Fun in the sun can wreak havoc on your face (hence why we get all mom-like with you about protecting your skin) and staying on top of cell turnover is key to keeping your skin healthy and hydrated.

 

Sloughing off dead skin cells allows your skin care products to penetrate deeper – especially the ones that protect your skin during the summer (hello, sunscreen).  

 

Exfoliation tip: Get your dermaplaning on! Even the most experienced and consistent exfoliators swear by this skincare treatment. (Example: this video right here…whoah!).

 

  

5.   Protect Yourself (Skin Tip: Sunscreen + Shade All the Way)


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You don’t have time for sun damage and dry, cracked skin, right?

 

Right.

 

That’s why sunscreen and shade are some of your skin’s best hydrators – because they can prevent sun damage and skin that’s dry as the dessert.




Grab those wide-brimmed hats, bask in the shade wherever you go and don’t think about leaving the house without sunscreen.

 

 

Sunscreen tip: Want to look your best AND have sun protection? ZO® Sunscreen + Primer SPF 30 literally has you covered with their quick-drying sunscreen that offers a sheer matte finish which protects the skin and helps reduce the appearance of skin imperfections. SCORE!

 

 

 

If you’re looking for your best skin health and wellness summer, keep these hydrating tips in mind —

 

• Drink lots of fruit-filled water (indulge in a beautiful water bottle if that helps inspire you).

 

• Eat water-rich foods like watermelon, strawberries, and cantaloupe.

 

• If drinking cocktails (or mocktails) opt for sparkling water to add to the mix.

 

• Stay on top of your exfoliation routine (less dead skin cells = better product absorption).

 

• And because we’re your fairy Sun Mother’s, stay in the shade and lather on that sunscreen like your skin life depends on it (because sun damage and dry skin are not cute).

 

  

Ready to level-up your wellness routine or on the lookout for your best sun protection products?

The Renew Crew would love to be part of your skin health and wellness journey…call us today or book a consultation to get started!


Renew Medical Spa + Laser + Wellness Center

719.423.0083


How to Protect Your Skin from The Sun

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We’re nearing summer and sunshine is about to be in full bloom (especially here in Southern Colorado where we’re known as the “desert of Colorado”. Interesting right?).

 

Now, you won’t find us sun-loving people complaining about warmth and all the adventures that come along with those rays of sunshine (hello, water activities and drinks on the patio).

 

You will, however, find us in the shade, slathering on sunscreen, while talking A LOT about how to protect your skin from the sun.

 

And because May is Skin Cancer Awareness Month – what better time to talk about your skin and protection from the sun?!

 

First up, though, is some cold, hard truths about sun and skin cancer…

 

 

Sun + Skin Cancer

According to the American Academy of Dermatology:  

• 1 in 5 Americans will develop skin cancer in their lifetime.

• Skin cancer is the most common cancer in the United States.

• Approximately 9,500 people in the U.S. are diagnosed with skin cancer daily.  

• One blistering sunburn during childhood or adolescence can nearly double a person’s chance of developing melanoma, the deadliest form of skin cancer, later in life.

• Nearly, 20 Americans die from melanoma every day.

• UV exposure is the most preventable risk factor for all skin cancers.

• Water, snow and sand can reflect and intensify the sun’s damaging rays.

• Even on cloudy days, up to 80% of the sun’s UV rays can reach your skin.

 

We know reading these figures can be a sobering thought, especially when the figures point out that melanoma takes 20 American lives a day.

 

But there’s good news: you can greatly reduce your risk of skin cancer!

(Go ahead and breathe now after reading those statistics).

 

So, how do you reduce your risk of skin cancer?

Good old-fashioned sun protection.

 

 

Before we introduce ways to protect your skin from the sun, we need to talk about the sun and what it CAN do for your body and health…

 

 

The (Healthy) Sun + Vitamin D

 

We’ve discussed the harm that the sun can do to your skin (increased skin cancer risk and even sun damage).

 

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What we haven’t talked about is what the sun (specifically Vitamin D) can do for your overall health.  

 

The sun is essential for Vitamin D production which helps hormone regulation, supports a healthy immune system and builds strong bones (just to name a few perks).

 


So, if we’re constantly protecting ourselves from the sun, how do we get that essential Vitamin D from the sun?

 

According to the National Institutes of Health 

“It has been suggested by some vitamin D researchers, for example, that approximately 5–30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis…Individuals with limited sun exposure need to include good sources of vitamin D in their diet or take a supplement to achieve recommended levels of intake.”

 

Remember, when taking into consideration your relationship to the sun; consider these factors:

• Skin type

• Where you live (how harsh the sun can or cannot be in your area)

• How much sun exposure your skin has had over your lifetime (Sun worshipper? Tanning beds? Rarely use sunscreen?)

 

Yes, your body needs Vitamin D, but it doesn’t need an increased risk in skin cancer or sun damage, therefore, find a happy dance between sun health and sun protection.

 

Ok, speaking of protection…

Here are some of our favorite ways to protect your skin from the sun!

 

 

How to Protect Your Skin from The Sun

 

1.    Cover Up

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We love a powerful sunscreen, but even that chemical barrier can’t block all the sun from your skin.

If you’re down with being covered head-to-toe in protective clothing, go for it!

If that’s not your style, at least opt for a wide-brimmed hat (peace out sun damage), shades and something to cover those areas on your body that sun loves to touch.

 

2.    Be Shady

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The sun is the most powerful during the hours of 10 a.m. and 2 p.m., so that means, duck and get your shade on.

Having lunch outside? Go for a shaded area, or under an umbrella. Remember that hat you bought to protect you from the sun? Whip it out and be as shady as you need to be!

 


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3.    Know Your Surfaces

Keep in mind it’s not just the surface of the sun that can increase your risk of skin cancer.

Surfaces like water, snow and sand can all reflect the sun’s rays and the next thing you know, you’re wondering how you got a sunburn on a cloudy day at the beach, or a plow down the mountain.

Protect your skin from the sun, snow, sand and water!

 

4.    Sunscreen. Sunscreen. Sunscreen.

This one is a no-brainer, so here are some extra tips to keep your sunscreen working hard.  

• Don’t forget the areas on your body like lips, hands, feet, ears and neck.

• Use a water-resistant, broad-spectrum sunscreen with SPF of 30 or higher.

• Reapply! Especially after sweating or swimming and typically every two hours.

 

5.    Repeat After Me, “No More Tanning Beds”

Repeat that mantra any time you feel the urge to get in a tanning bed.

Not only does your skin cancer risk increase with tanning beds, but so does the aging process (wrinkles, sun damage, hyperpigmentation, age spots, etc.).

And we want you to look AND feel your best, so drop the tanning bed and if you’re really feeling an itch for tanning; grab a self-tanner and slather away.

 

 

Favorite Sunscreen

 

Obviously, we can’t talk about all things sun and protection without talking about our favorite sunscreen.

 

We’re so grateful for our partnership with ZO® Skin Health because we LOVE offering our clients different options when it comes to sunscreen AND healthy aging.

Below, you’ll find five different options of sunscreen from ZO®.

For easy application, the Sun Spray SPF 50 is a hit and if you’re going for a day look with make-up — the Sunscreen + Primer SPF 30 (literally) has you covered.

Need help choosing one? Give us a call (719.423.0083) or stop by Renew and we can help you choose the best sunscreen for you.


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• ZO® Sunscreen + Primer SPF 30

• ZO® Broad Spectrum Sunscreen SPF 50

• ZO® Smart Tone Broad Spectrum SPF 50

• ZO® Daily Sheer Broad Spectrum SPF 50  

• ZO® Sun Spray SPF 50

 

 

We know the risk of skin cancer is scary – especially with numbers that say 20 Americans die from melanoma a day (eek!).  

The upside? You have all the power to reduce that risk by protecting yourself from the sun.

 

Ditching tanning beds, covering up with a hat and light layers, seeking the shade as much as possible and using sunscreen consistently when outdoors (even around water, sand and snow) can help your relationship with the sun be as healthy as possible.

 

Because using a hat and looking like a celebrity while doing it is way cooler than sun damage and increasing your risk of skin cancer!



RENEW | 719.423.0083


Ask Dr. Elijah | How Can I Tell When My Hormones Are Out of Whack?

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ASK DR. ELIJAH

Q: How Can I tell when my hormones are out of whack?

A: Hormones are a hot topic and I hear this question so much; especially in my family medicine practice.

 

I often hear people at their whit’s end feeling very confused and questioning: Doc…are my hormones out of whack or am I losing it?

 

Now, if you were in my office, I’d run some tests and check important levels to determine the root cause and whether or not it’s your hormones that are making you feel out of whack (or if there’s something else going on).

 

However, there are signs to look for when it comes to hormone imbalance, so let’s take a look…

 

 

Signs + Symptoms Your Hormones Are Out of Whack

 

When your body displays certain signs + symptoms, you may not correlate those to a hormone imbalance. In fact, it’s at those times when people – especially women – overlook their hormonal health.

 

Thankfully, a simple symptom checker can help you decipher if what you’re feeling is potentially related to hormones.

 

 

Symptom Checker

  • Fatigue 

  • Mood Changes: Irritability, Anxiety, Nervousness, Depression 

  • Decreased Mental Ability: Memory Loss, Confusion, Loss of Focus 

  • Hot Flashes / Night Sweats 

  • Weight Gain: Bloating, Excessive Belly Fat, Inability to Lose Weight 

  • Decreased Sex Drive, Vaginal Dryness 

  • Sleep Problems: Can’t Stay Asleep / Can’t Fall Asleep 

  • Cold Hands & Feet / Always Cold 

  • Hair Loss / Breakage 

  • Dry, Wrinkled Skin

 

**BioTE® Medical (a bio-identical hormone replacement therapy) provides a hormonal imbalance test for women that can also help you hone in on your hormones.

 

Did you find yourself relating to these symptoms?

If so, let’s look at some happy hormone options…

 

 

Happy Hormone Options

Fortunately — if you do feel like it’s your hormones that are making you feel out of whack — we live in a world, now, with so many options to help with happy hormones.

 

1.    Speak with Your Doctor

The best way to find out if it’s your hormones that have you feeling whacky is to talk with your doctor. They can go over your symptoms and run proper tests to help you gain clarity around your health.

 

2.    Bio-identical Hormone Replacement Therapy (BioTE®)

At our Southern Colorado Clinic location in Pueblo, Colorado, we love the hormone optimization of plant-based, BioTE® Hormone Pellet therapy.  

These non-synthetic pellets, “…are tiny, custom-compounded therapies for symptoms that stem from hormonal imbalances. This therapy keeps hormone levels consistent through the day and avoids rollercoaster-like effects from orally administered or topically administered hormones. The pellets BioTE uses contains bio-identical hormones, derived from natural sources. The pellets contain hormones identical to the ones found in the human body. Studies have shown that bio-identical hormones have fewer side effects than synthetic hormones.” – BioTE®

 

3.    Check Your Stress (And overall lifestyle)

The stress hormone cortisol can impact so many aspects of our daily life. From lowering immune function, increased risk for depression and even lower life expectancy – stress can wreak havoc to our adrenal glands and hormones in particular.

 

A combination of healthy lifestyle choices like physical activity, nourishing food, connection with friends and family and self-care can all positively influence the control that stress has – or doesn’t have – in your life.

I’ve seen so many people experience hormonal imbalance — including myself — and it can absolutely make you question yourself.  

Keep in mind these signs and symptoms of hormonal imbalance, as well as your options for happy hormones and know that there’s light at the end of that whacky hormonal tunnel!



RENEW | 719.423.0083