Ask our HEALTH experts
Q: I love exercising, but sometimes I find it too hot in summer, how can I get around this?
Beat the heat with Chris McMillan, Cancer Council Queensland CEO
30 minutes of vigorous physical activity or 60 minutes of moderate exercise every day is recommended, but you should take certain precautions when exercising in the hotter months and be aware of the signs and symptoms of heat-related illness.Here are seven tips to help you sweat it out safely.
1. Acclimatise. Start with short, low-intensity workouts and increase gradually over two weeks or more.
2. Hydrate. Ensure you keep up your water intake and have a refillable bottle on hand. The Australian Guide to Healthy Eating recommends that in a mild climate, an average person needs to drink about a litre-and-a-half of fluids each day. Much more may be needed to prevent the body becoming dehydrated in hotter temperatures.
3. Be sun-ready. Sunscreen, hats, sunglasses and protective clothing help minimise the risk of the sun’s UV radiation. Apply SPF30 or higher broad-spectrum, water-resistant sunscreen 20 minutes before going outside and check the UV levels using Cancer Council’s free SunSmart app.
4. Plan your training times. Avoid the hottest parts of the day (10am-3pm) and exercise in the early morning or late afternoon.
5. Have something to train for. Come up with a performance-related goal or sign up to a fun run. A deadline will keep you motivated.
6. Seek water. Swimming is not just a way to cool off, but an excellent cardiovascular exercise. If swimming isn’t for you, try an aqua-jog, or if you live near the beach try running from the sand to waist height water.
7. Alter. When the weather’s taking the life out of your workout, use an indoor alternative – join a class or if you have air-conditioning at home, pop in a workout DVD; try running for time instead of distance on super-hot days or trade heat-radiating roads for shaded loops where you can re-fill on water.
CANCER COUNCIL QUEENSLAND
Phone: 131 120
Q: Is there anything out there that can help hydrate my dull, dry skin and improve my fine lines without needing surgery?
SKIN HYDRATION with Dr Ali Araghi
Hydration loss in the skin is a natural part of the ageing process. The main reason for the ageing of the skin is oxidation in the skin and the gradual loss of intrinsic hyaluronic acid (HA).
As we age, we can lose up to two thirds of our naturally occurring HA in the skin. The skin’s thickness starts to decrease by 22 per cent on average from 35 years of age with the progressive effects being thinning, dehydration and loss of elasticity in the skin. A big contributor to our facial skin ageing is UV exposure from the sun, which is why it is essential to apply sunscreen daily to help combat the UV exposure.
Hope is not all lost and there is a fantastic treatment that can help, called Redensity I ‘Beauty Booster’. It is a high concentration of natural HA with a combination of antioxidants to fight the oxidation of the skin, amino acids, minerals and vitamins. These are all already naturally occurring in the skin.
The hyaluronic acid treatment consists of a series of three treatments with ‘top ups’ every six to 12 months and is designed to boost the skin radiance and prevent premature ageing. The treatment compensates for the natural loss of the HA in the skin and stimulates collagen production, helping smooth wrinkles, enhance radiance and help restore volume.
Results from the treatment can be seen after the first session – you will notice a better tone, reduction in fine lines and improved hydration. These results increase gradually with each session.
The treatment only takes about 30 minutes in your doctor’s practice and as it is done with topical anaesthetic cream it is essentially painless with no downtime. Talk to your doctor about how they can help you with the Redensity I ‘Beauty Booster’.
AUSTRALIAN WELLNESS & COSMETIC INSTITUTE
Phone: 5438 8828
Suite 4&5/70 Nicklin Way, Buddina