What women should know about sunscreen.

'Everybody's free to wear sunscreen'... Sorry Baz,... I love that song and although it's full of good advice, the one thing you are wrong about is the sunscreen!

It's funny when I have loads of blog ideas lined up, then one thought will lead me on a trail of research and reading and I end up blogging about something completely different.  I was sat in the garden this morning.  The UK is FINALLY seeing some nice weather.  The Sun is out, the air is warm, and everyone is feeling more cheery.

I found myself wondering about coconut oil, as I had read that it can be used as a natural sunscreen.  I'm at that point in the year when I will be looking for good deals on sun lotions to prepare us for the coming summer.  As I searched for recipes and information, I come across information about sunscreens containing oxybenzones.  All this info hit the UK news a few years ago, but I had obviously missed the info being released, or was just too busy with everyday life to pay attention.  The headlines were 'Sunscreens cause cancer' and everyone got all fired up about being one minute told to protect themselves and children in the Sun, and then being told that the very product they were using could have cancer causing effects.  Here is an article from the Daily Mail explaining what sun screens can do to the skin http://www.dailymail.co.uk/health/article-134252/What-ingredients-sun-cream-health.html

Most sun screens available on the high street contain oxybenzones.  It is this product that soaks up the UV rays and allows us to stay in the sun longer.  Oxbenzone is an organic product that is traded under the names of Eusolex 4360 and Escalol 567.

This quote from Wikipedia highlights the controversy surrounding this as an ingredient in cosmetic products..

In the EU products intended for skin protection with 0.5% or more oxybenzone must be labeled "contains oxybenzone". This organic compound has been shown to penetrate into the skin where it acts as a photosensitizer. This results in an increased production of free radicals under illumination, possibly making this substance a photocarcinogen.[citation needed] This study concludes that "determining what, if any, type of damage is done by ROS generated by UV filters needs to be explored." This study is of oxybenzone and two other sunscreen active ingredients. Two years after the study this information is now reaching consumers,. Oxybenzone is a derivative of benzophenone, which can attack DNA when illuminated. It generates strand breaks and various photoproducts. Already in 1993 the use of oxybenzone had been strongly criticized, based on its similarity to benzophenone.

Oxybenzone can be found in a number of products, including lip balm, make up and moisturisers, especially if they have an SPF (Sun protection factor).  When doing a search for oxbenzone on EWG's Skin Deep Cosmetic Database, it returns 1171 products.  Environmental Working Group is a USA based site, but a quick scroll down, and I saw lots of brands I recognised.. Hawaiian Tropic, Avon, LaRoche, Vichy, L'Oreal, Blistex and Neutrogena to name a few.

So whats the deal?  Oxybenzone, although providing protection from sun burn, also effects other things in the body.  It absorbs easily, it also aids absorption, allowing other chemicals easy entrance through the skin into the body.  It can damage cells and can trigger allergies.  The worst thing about oxybenzone from a PMDD point of view is the fact it can upset the endocrine system, therefore cause or add to hormone problems.  It has been labelled as a 'hormone disruptor'.

Now, 'they' will have you believe that this is in these products in such a small amount that it will not cause any ill effects.. but what if you are re-applying this product repeatedly every day? As per government health recommendations.  Through the summer months, or if you live in a sunnier climate, you may plaster yourself in sun screen every day.  What if, on top of your sunscreen, your moisturiser, lip balm and make up also contain oxbenzone?  Is that still a small amount in the system?

As a hormone disruptor, oxybenzone mimics hormones, namely estrogen. It also effects the adrenal hormones.  It is claimed this is a weak effect, but what could that mean in someone whose hormones are already super sensitive?  As women with PMDD, we know that any upset to our delicate hormone system can cause massive impacts on our everyday life.  Some of us watch what we eat for this very same reason.. processed foods with unhealthy additives can also go towards making symptoms worse, so why not the chemicals we add through our skin.  Imagine someone who ate unhealthy foods regularly, used products that were full of these chemicals, maybe on the pill, or taking medications regularly... toxic overload to the body!

When they tested people in America, 97% had traces of oxybenzone in their system.  It has been linked to a low birth weight in baby girls, as it is easily absorbed into the mother's system and passes into the placenta.  I also need to mention that what isn't absorbed into our bodies, is washed into our water and absorbed into our earth.  This in turn causes hormone deficiencies in the fish that swim in our waters.. and who will be eating those fish?  The cycle continues.

There are also other ingredients you should try to avoid when buying sunscreen,  Retinyl Palminate is a source of vitamin A, and is sold as an anti aging product.  What they don't tell you is when in contact with the sun's rays, it heats up and breaks down, releasing free radicals which in turn INCREASES your risk of skin cancer.  Think of how many times your bottle of lotion is sat warming up in the sun, allowing chemicals to release from the plastic packaging and changing the chemicals in the cream.  Hence the 'Sunscreen causes cancer'  headlines.

Sunshine brings many benefits:

It helps to fight depression and SAD - sunlight is a natural mood enhancer.
It increases the body's production of melatonin and serotonin.  These are essential neurotransmitters which play distinct roles in regulating mood and health.  Sunshine also helps regulate sleep patterns by regulating the body clock, which in turn can help with a number of disorders.
Vitamin D helps to prevent cancer - When sunshine hits the skin, vitamin D is produced.  It also helps to prevent the development of various types of cancer such as prostate, ovarian, colon, lung and breast cancers.  Recent studies also show that vitamin D deficiency contributes to these types of cancer.  It also helps improve skin conditions like eczema, acne and psoriasis.  Read more about vitamin D here, http://www.medicalnewstoday.com/articles/161618.php
It helps to improve sleep - Sunshine can help to regulate our body clocks, which then helps sleep patterns, depression and mood.

If you wear sunscreen, you effectively block all the goodness giving rays of the Sun.  Vitamin D will not be produced, as the Sun cannot penetrate the layer of sunscreen.  Add to that the chemical reaction that could be going on that is actually increasing free radicals into the skin and increasing the risk of cancer, and to top it off the fact that these lotions could actually make your PMDD worse, unsettle hormones and cause more stress on the body.

Look for these names on your bottle of sunscreen.  If they are there, your lotion contains oxybenzone:  BUTYL METHOXYDIBENZOLMETHANE, OCTYL DIMETHYL PABA, ETHYLHEXYL METHOXYCINNAMATE, RESORCINOL,BENZOPHENONE-3, 2-BENZOYL-5-METHOXYPHENOL; 2-HYDROXY-4-METHOXYBENZOPHENONE; (2-HYDROXY-4-METHOXYPHENYL) PHENYLMETHANONE; METHANONE, (2-HYDROXY-4-METHOXYPHENYL) PHENYL-; (2-HYDROXY-4-METHOXYPHENYL) PHENYL- METHANONE; OXYBENZONE(BENZOPHENONE-3) ; OXYBENZONE 6; METHANONE, (2HYDROXY4METHOXYPHENYL) PHENYL; B3; DURASCREEN; SOLAQUIN

If it contains any of the following names, it contains retinal palmitate: RETINYL PALMITATE, AXEROPHTHOL PALMITATE; RETINOL, HEXADECANOATE; RETINOL PALMITATE; VITAMIN A PALMITATE;HEXADECANOATE RETINOL; AQUASOL A; AROVIT; OPTOVIT-A; RETINOL PALMITATE; VITAMIN A PALMITATE

I decided to check the kids sunscreen I used on my 6 year old daughter today... yup.. it contains butyl methoxydibenzolmethane.  It actually contains 23 chemicals... some safer than others.

I for one will be looking into natural products and ways to stay safe in the sunshine.  I am lucky enough to have Anglo Indian skin, which tans but rarely burns.  I have used sunscreen in the past, but tend to prefer sitting in the shade or covering up with a scarf.  After discovering this, there is no way I will happily smother myself or my kids in this stuff again.  When there are alternatives out there, I think it easy enough to switch and not take the risk to my health, and to feel like I'm doing my bit for Mother Earth too.

Look out for my next post about sun safety and chemical free sunscreen alternatives!

More reading:
http://en.wikipedia.org/wiki/Oxybenzone
http://www.thedailygreen.com/environmental-news/latest/oxybenzone-sunscreen-ingredient
http://www.thedailygreen.com/environmental-news/latest/retinyl-palmitate-vitamin-a
http://blog.canceractive.com/tag/oxybenzone/
http://fishcreek.ca/blog/?p=109
http://www.ewg.org/analysis/toxicsunscreen

SAD Alert! The Serotonin Factor

Serotonin is the body's feel good hormone. It's a neuro-transmitter and it's function depends on the region of the brain into which it is released. For example, the serotonin neurons in frontal cortex of the brain regulates cognition, memory, and perceptions. The serotonin neurons in the hippocampus regulate memory and mood. The serotonin neurons in other limbic areas such as the amygdala also regulate mood.

Low levels of serotonin are accountable for:

Anxiety, depression, panic attacks, insomnia, obesity, fibromyalgia, eating disorders, chronic pain, migraines, alcohol abuse, negative thoughts, low self-esteem, obsessive thoughts and behaviours, PMS, SAD, and Irritable Bowel Syndrome.

The following factors can cause low serotonin levels:

• Alcohol
• Artificial sweeteners (aspartame)
• Caffeine
• Cigarette Smoking
• Diabetes
• Dietary deficiencies of nutrient co-factors
• Ecstasy, Diet Pills, and certain medications
• Genetic Predisposition
• Hormone Imbalances (thyroid, adrenal, estrogen)
• Hypoglycemia
• Insulin Resistance
• Inflammation
• Infections
• Poor Diet
• Lack of exercise
• Lack of sunlight
• Problems converting tryptophan to Serotonin
• Problems with Digestion
• Stress and Anger
• High Cortisol Levels

If you can tick a few things on this list, you are;

a) more likely to suffer with Seasonal Affective Disorder

b) not helping your PMDD or PMS

When you read this, it makes some sense of the plethora of symptoms experienced in PMDD.  Low serotonin levels are almost certainly adding to the nightmare of PMDD as women with PMDD will suffer panic attacks, anxiety, and high levels of stress every month, which affect the production of serotonin. At the same time, the fluctuating hormones will mean serotonin is depleted during the second half of the cycle (luteal) phase, adding to the low serotonin symptoms.

Obviously, it is not your fault if you have a hormone imbalance, are hypoglycemic or have a genetic problem, etc, but if you smoke, eat bad foods and don't get enough exercise, you will not be helping your situation. If you would like to read about serotonin in more detail, please go here...

Serotonin and Light

Low light levels during the winter mean that your body doesn't make as much serotonin, which is triggered into production by light. Serotonin is the chemical in our body that helps us feel awake and gives us energy. Light restricts the body's production of melatonin, which does the opposite job to serotonin... it makes us sleepy and brings about a feeling of tiredness so we can rest and sleep at night. If our serotonin levels remain low, that means were are full of the opposite chemical, melatonin, hence the heavy, tired, and lethargic feelings that SAD and PMDD can bring on.

One way light is measured is by using the term 'lux'. An average indoor room lighting is around 50-200 lux, whereas, outside the light levels will be anything from 1000 to 50,000 lux. Lux refers to the intensity of light. It is thought that an average of 2500 lux is needed to keep SAD at bay and encourage serotonin production. Household lightbulbs for instance, do not have the same intensity as The Sun! And it is this light from the Sun our bodies are craving during the winter months.

There are 3 main ways to treat SAD. Light Therapy, SSRI's and Dietary changes.

Light therapy involves sitting in front of an SAD light box for a certain amount of time everyday, usually in the morning. Light boxes can be very expensive, but it can work really well for some people to combat SAD. 10 years ago, my SAD was so severe I invested in a light box. It was a huge cumbersome thing! I found it difficult to use, as sitting for an hour in front of a night is almost impossible when you have a child running around! So now you are more likely to find me outside whenever it is bright or sunny in the winter, just absorbing the sun!

Light enters the body through the skin and eyes (obviously DON'T look direct at the Sun!). Sun screen and contact lenses/glasses will not allow the body to collect what it needs, so make sure you get the light onto your bare skin and spend sometime without contact lenses or glasses outside, whenever there is a sunny spell!

SSRI's (Selective serotonin re-uptake inhibitors) may be necessary for some people, but this should be researched and discussed with your doctor. Taking anti-depressants work for some people, but for others, working on diet and lifestyle will be just as effective. Remember, you should STILL work on these changes even if you are taking SSRI's, you will get more relief if you help your body rather than work against it.

Dietary changes:

Avoid the factors on the list above such as smoking, caffeine and lack of exercise, and incorporate more of the following into your diet.

• complex carbohydrates 
• chicken 
• turkey 
• tuna 
• salmon 
• kidney beans 
• rolled oats 
• lentils 
• chickpeas 
• pumpkin seeds 
• sunflower seeds 
• baked potato with skin 
• tahini (sesame butter) 
• walnuts 
• avocado 
• almond butter 
• Eat a variety of fresh fruits and vegetables (organic if possible) 
• Drink 6-8 glasses of water daily

By eliminating foods and lifestyle choices that will make your SAD or PMDD worse, and increasing the foods above that help boost serotonin, you will have more of a chance of getting through the winter!

Here are a few other things you can do to help yourself through the winter months:  

• Get plenty of exercise (30 minutes at least three times a week)
• Eat regularly throughout the day.
• Get plenty of natural sunlight 
• Manage stress and negative emotions 
• Get 6-8 hours of quality sleep a night 
• Set time aside for fun and relaxation 
• Take a multivitamin daily 
• Prayer and Meditation

The winter is fast approaching. September in the UK is one of my favourite months. The leaves change and fall, the wind picks up, the days are changeable and the temperature drops, but we still have some lovely sunshine popping through every now and then.  October brings Halloween and November, Fireworks...  I can usually deal with winter till December  but by then I am struggling (I'm not a Christmas fan!).  I am planning on upping my serotonin levels by eating better and getting outside when ever I can. Putting lights on in the house is also a good move when the days are dreary, and getting a good nights sleep always helps my mood.

Remember, if your symptoms are really bad and you are feeling unstable, low, depressed, maybe even suicidal, PLEASE contact your doctor and get some support. Realise that it is a temporary situation and the wheel is always turning.. it wont be long till spring is here again!

SAD Alert! The dark months are coming

One of the reasons women with PMDD have such a hard time, is because the hormone fluctuations can affect the levels of serotonin in your body. Serotonin is the main factor is Seasonal Affective Disorder.

Seasonal Affective Disorder can translate into winter depression, and is brought on by the lack of light available in some countries during the winter. I live in the UK and have suffered with SAD for over 10 years... quite possibly longer, but I first realised it was SAD after the birth of my first child. In retrospect, that was the same time my PMDD began to get worse.

The following information is taken form the SADA website

SAD (Seasonal Affective Disorder) is a type of winter depression that affects an estimated 7% of the UK population every winter between September and April, in particular during December, January and February. It is caused by a biochemical imbalance in the hypothalamus due to the shortening of daylight hours and the lack of sunlight in winter.
For many people SAD is a seriously disabling illness, preventing them from functioning normally without continuous medical treatment. For others, it is a mild but debilitating condition causing discomfort but not severe suffering. We call this subsyndromal SAD or 'winter blues.' It is estimated that a further 17% of the UK population have this milder form of condition.

SADA's Symptom list is as follows:

The symptoms of SAD usually recur regularly each winter, starting between September and November and continuing until March or April.

A diagnosis can be made after three or more consecutive winters of symptoms, which may include a number of the following:

Depression
Low mood, worse than and different from normal sadness
Negative thoughts and feelings
Guilt and loss of self-esteem
Sometimes hopelessness and despair
Sometimes apathy and inability to feel 
Sleep Problems
The need to sleep more
A tendency to oversleep
Difficulty staying awake during the day and/or disturbed sleep with
very early morning wakening
Lethargy
Fatigue, often incapacitating, making it very difficult or impossible to carry out normal routines
Over Eating
Craving for carbohydrates and sweet foods leading to an increase in weight
Cognitive Function
Difficulty with concentration and memory
The brain does not work as well, or as quickly
Social Problems
Irritability
Finding it harder to be with people
Anxiety
Tension
Stress is harder to deal with 
Loss of Libido
Less interest in sex and physical contact
Sudden Mood Changes in Spring
Sharp change in mood
Some experience agitation and restlessness and/or a short period of
hypomania (over activity)
No dramatic mood change but a gradual loss of winter symptoms


Imagine having that for 4-6 months of the year ON TOP of the monthly PMDD hell.

If you have a worse time during the winter months, then you are probably suffering from SAD. The link between SAD and PMDD is the lack of serotonin being produced and getting to the brain, which is why SSRI's are often prescribed for PMDD and SAD.

Think back to last winter and previous winters... How do you feel during the winter months?
Do you experience more depressive episodes or angry outbursts?
Do you sleep more and have trouble getting up in the morning?
Do you feel relief when the wheel turns to spring?

For more information, please visit the following links.. and talk to your doctor or health professional if you feel you may be suffering from SAD.

http://www.sada.org.uk/

http://www.sad.org.uk/

http://www.nhs.uk/Conditions/Seasonal-affective-disorder/Pages/Introduction.aspx

Look out for my next post on low serotonin and what you can do to help your PMDD and/or SAD.

Christmas is coming...

I'm beginning to dread it already.  It just makes me sad and highlights everything that I dont have, and brings up bad memories from the past.
All the adverts about parties and family... getting dressed up and going out, visiting family, fun, happiness...
Facebook is full of photo's of other people having fun.  Why dont I feel that excitement?

Feeling sorry for myself today.  I'm frustrated by my thoughts, no-one understands.  Oh.. look at all those lovely party clothes, make-up, shoes.... I dont get invited out.  I guess friends have given up asking.  Who would blame them?  I have had invites in the past, to various things, but there's been many times when I cant go.  Either moods, or fear has got in the way.  I've missed so much in the past, and it just seperates me from everyone else even more.  My social life is dead, and Christmas just rubs it in my face.

I dont have lots of family to visit, and they rarely visit me.  Some things are just too difficult.  It's hard to put my emotions aside when they make me feel physically sick, and my head cant think about much else than everything I'm missing out on.  I'm hoping this year will be better than previous ones, but how can I stop the feelings coming up.. how do I ignore them?   I cant relax at the moment, I'm stressy and moody and have an overwhelming feeling of sadness.  I'm angry with myself, frustrated, and I feel stupid.  Another weekend written off, and another one closer to Christmas.

I feel lonely.  A loner...  I never wanted my life to be like this.  I always wanted to have lots of friends, be part of something, go out and have fun, but it hasnt ended up like that, and the opportunities dont come anymore.
It's my own fault, and I do realise that, but it doesnt stop it hurting, and it doesnt stop me wishing life was a bit more exciting.  Study, kids, housework, bills, moods... and repeat, over, and over again. 

I'd happily go to sleep now and wake up at the end of February.

Lighter later - Help fight S A D

Since the clocks went back, I have noticed a real change in my mood.  Ok, so it's always changing, but I feel like I'm constantly in a heightened state of stress.  I'm still managing on the homeopathic tablets, but since the clocks went back, I'm so much more narky than usual.  I am noticing it because I had got to quite a calm point with the kids, but for the past 2 or so weeks, I just cant handle them.  Stupid outbursts happen before I can even think about counting to 10 and dealing with them in a quiet manner.  It's a horrible feeling, almost like you are going to have a heart attack, or burst, or just run screaming from the house until you cant run any further.
I'm guessing a combination of less activity since I did my back in, the darker days and eves, and kids having to be in the house more are all taking thier toll.
I signed up to support the Lighter Later Campaign.  I also found out if my MP was supporting the campaign, and was pleased to see he was! so I wrote to thank him, and am avidly waiting the outcome of December 3rd's meeting.  100 MP's need to vote in favour of the movement for it to go to the next stage.
The plan is to change the clocks to GMT+1 in winter and GMT+2 in summer.  This would mean we would have migh lighter evenings, in winter and in summer, and there are a whole list of other benefits, including a massive yearly reduction in CO2 emissions, safer evenings for our children and more time for businesses to stay open.  You can find the list of benefits here.
It takes a minute to register your support, and about 5 mins to mail your MP from the website.
Britain isnt unfamiliar with this idea, during the war, we all changed our clocks to GMT+1 in winter and GMT+2 in summer, to give us more time to work, grow our own food, and help protect us from nighttime attacks.  It makes sense, but people have tried to get the clocks changed this way before and have failed many times.  Eight attempts have been made since 1994, and everytime they have ben 'talked out', which means they have discussed it so much they have run out of time to make a desicion.
This time, SHOW YOUR SUPPORT!! it makes sense to change our clocks to make the most of natural daylight, so please go and register your support and spread the word.