Hello! This post is all about sun protection. My experience in Peru can be summed up as hot. It’s summer in Lima and I’m melting away. Only this week Senamhi, Peru’s weather institute measured radiation levels ranging from 14 to 19 on a scale of 20. For reference, a measurement of 5 is moderate, above 11 it is extremely high. Español aquí.

Of course you shouldn’t just protect yourself from the sun and radiation in Peru. Wherever and whenever, you should protect yourself. Did you know that UVA makes you look older faster? Keep reading for more tips to protect yourself from the sun! 🌞

1. Protect yourself against UVB and UVA rays
Look for a formula that protects you from both UVB and UVA rays. UVB rays are the ones that burn and darken your skin, and UVA rays wrinkle and age you. Yes, they make you wrinkle faster than usual. Both of them also cause cancer.

SPF will let you know what percentage of UVB rays are repelled by your sunblock. SPF 15 protects you from 93% of radiation; 30, from 97%; 50, from 98% and 100, from 99%. The difference is quite narrow. Because of this difference of only 1% or 2%, dermatologists recommend an SPF 30 which is easier to find in a store.

Make sure your sunscreen will protect you from UVA rays by looking for it on the label or the words “broad spectrum”. Broad spectrum will also protect you from UVB rays.

2. Reapply every two hours
An SPF can also tell you how long your sunblock protects you from the sun. You can estimate this time by multiplying the SPF reading with how long it takes for your unprotected skin to get red. For example, if you become red within 10 minutes of being exposed to the sun and use an SPF 30 sunblock, it should protect you for about 130 minutes. However, I should also mention that some studies recommend reapplying your formula at least every two hours, regardless.

3. ¿Chemical or physical?
So, apparently sun protection comes in two types: chemical and physical. Chemical formulas work with ingredients that absorb UV radiation before it gets in your skin. Because no chemical offers a broad UV coverage on its own, chemical sunblocks and sunscreens contain a combination of ingredients to protect against the full UV ray spectrum.

Physical formulas reflect or repel UV radiation, bouncing it off your skin. Zinc oxide and titanium dioxide are two recognized ingredients for providing a broad physical UV spectrum protection. Physical formulas are the most recommended for sensitive skin.

4. If you are going to get wet, use a waterproof formula
Only those formulas that are waterproof will actually protect you if you get wet. If it isn’t waterproof, getting wet will only remove the formula and leave you unprotected.

5. Use additional protection
Dare to wear hats and additional protection. I love the geisha type parasols I’ve seen around Lima these weeks. To ensure your protection against the sun, make sure your instruments have an insulating material that will keep the sun’s rays off you when you use them.

Don’t be embarrassed to use something that will keep you safe. It seems that my friend’s hobby is to tease me whenever I wear something that is not “standard”, but the one who laughs last laughs best.

I would love to know if you liked this post. I really hope it helps you protect yourself against the sun. Remember that even when you can’t see the sun, we are still exposed to UVA radiation. 🌞

Source: SENHAMI, UCSF School of Medicine, and Skin Cancer Foundation.

As much as I love cooking and eating, I also love doing sports and staying healthy. Sport has helped me in many ways and I am excited to share this post for six reasons to exercise and be your best self. Let’s go! Español aquí.

1. Control your weight
Sports help control your weight. When you do any exercise, you burn calories; when you increase the intensity, you burn more calories. Exercising more than once a week is ideal, but when we can begin by taking the stairs instead of the elevator and incorporating walks in routine.

2. Keeps you healthy
Exercising is a way of protecting ourselves from different ailments, such as heart disease. Being active increases high-density lipoprotein (HDL), which is also known as good cholesterol, and which reduces triglycerides. Regular exercise also prevents and controls other diseases such as metabolic problems, diabetes, depression, cancer and arthritis.

3. It makes you happy.
Physical activity stimulates the development of chemicals in your brain that make you feel happy and relaxed. Exercising regularly will also improve your physique and the way you see yourself, which fuels your self-esteem and makes you feel good about yourself.

4. It gives you energy
Exercising strengthens your muscles and endurance. Doing sports provides your muscles with more oxygen and nutrients, making your cardiovascular system works better. This results in increased energy.

5. Helps sleep
Exercising will help you to fall asleep faster and uninterruptedly.

6. Stimulate your social life
Exercising with your friends or partner is an excellent idea to motivate each other and share a moment in the day. If you can not go with someone special, it is also an opportunity to meet new people.

Before you begin, make sure to check with your personal doctor or a specialist. I also recommend having the right tools, such as clothing and shoes that you feel comfortable and not restricted in.

I hope you liked this post and that it motivated you to start doing sports, if you didn’t already. Health is a long term investment. We can start today by having healthy habits. I hope to share more posts like this soon.

That’s me in the picture . Let me know if you’d like more posts like these. I am happy to oblige.