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Spot The Difference Between An Ordinary And Cancerous Mole: 14 Ways To Help You Prevent Melanoma

Spot The Difference Between An Ordinary And Cancerous Mole: 14 Ways To Help You Prevent Melanoma

Skin cancer rates in the US have increased by around 600% since 1950. Melanoma (the most deadly form of skin cancer), accounts for around 3% of all skin cancer types, resulting in about 8000 deaths per year. This rise is largely attributed to environmental factors, and increased exposure to UV light. Consequently, skin cancer has become the most common form of cancer for young people.

Luckily, skin cancer is easy to prevent, and is highly treatable if caught early. This article helps to shed some light on how to prevent and detect skin cancer, debunking the various myths about it’s causes, and identifying the early symptoms.

The first step to identifying melanoma is to look at any existing moles you may have. Moles are growths on the skin that are usually brown or black. Moles can appear anywhere on the skin, alone or in groups.

Most moles appear in early childhood and during the first 30 years of a person’s life. It is normal to have between 10-40 moles by adulthood. As the years pass, moles usually change slowly, becoming raised and/or changing color. Often, hairs develop on the mole. Some moles may not change at all, while others may slowly disappear over time.

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The graph below helps to identify whether a mole may be cancerous or not, pay attention to the symmetry, border, color, and size of each mole, and whether it has changed in appearance over time.

Identifying melanoma

    There are a number of ways to prevent skin cancer altogether, following these simple steps can massively reduce your chances of developing the disease.

    1) Wear sunscreen of at least SPF 50

    Sunscreen is essential in preventing skin cancer. Dermatologists recommend using a sunscreen of at least SPF 50, anything below this can massively compromise your skin safety. The benefits of wearing sunscreen are many, not only will it reduce your chances of getting skin cancer, but it will also protect you against sunburn, and moisturize your skin. Many sunscreens contain Vitamin E, which not only helps to block out UV rays, but also provides anti-oxidant and anti-aging effects, improving the health of your skin drastically.

    2) Reapply sunscreen every two hours or so

    Be very liberal when applying sunscreen, ensure that it is regularly added, and applied to every part of the body, including the face, shoulders, arms, back, neck, legs and feet. Don’t be fooled into thinking that certain parts of your body won’t be affected by the sun.

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    3) Reapply sunscreen after going in the water

    Sunscreen loses it’s effectiveness over time and after going in the water. Anything that comes into contact with your skin can reduce the protective effect of sunscreen, so ensure you keep applying sunscreen throughout the day.

    4) Wear a hat with a wide brim

    Wearing a wide brimmed hat will provide you with additional protection from UV rays on your face and neck. This is especially important if you have little or no hair.

    5) Wear long-sleeved clothing

    Long-sleeved clothing massively helps to block out UV rays, and can be a great way to help minimize the risk of skin cancer and sunburn. Wearing light, long-sleeved clothing can help to keep you cool and protected, minimizing the chance of overheating, whilst maximizing protection from the sun.

    6) Wear sunglasses

    Highly tinted sunglasses help to protect your eyes and face from UV rays, and can also help you to see more clearly in the sun without squinting.

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    7) Check your whole body for moles

    Moles can appear anywhere on your body, including between your toes, or even on the soles of your feet. Ensure you check your whole body for raised parts, and use a hand mirror (or enlist a friend) to check parts of your body that are difficult to see. Consult the chart above to see if any such moles are potentially cancerous.

    8) Apply suncream regularly in places like New Zealand and Australia

    Skin cancer rates tend to be the highest in Ocianian countries like New Zealand and Australia. This is partly due to the hole in the ozone layer, meaning that more fewer UV rays are blocked out. If you are visiting or living in New Zealand, Australia, Tasmania, or anywhere nearby, ensure you are very cautious to limit your sun exposure, and apply plenty of sunscreen.

    9) Remember that skin cancer is not always caused by the sun

    Skin cancer can develop with little or no exposure to UV rays. It is important to regularly check moles for abnormalities, even if you do not live in a sunny climate. It’s always better to be safe than sorry, so do not assume that you are safe just because you haven’t been out in the sun.

    10) Avoid tanning beds

    There are many who erroneously believe that sunbeds do not cause skin cancer. The opposite is in fact true; using a sunbed just once a year can triple your chances of getting skin cancer. Consider spray tans as a healthier alternative.

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    11) Remember that keeping cool or hydrated will not keep you safe

    Often splashing in a pool or sitting with a fan will provide us with the comforting illusion that we are not burning. You are actually more likely to burn in water, because -not only does it strip the sunscreen off your skin- but the water reflects more light onto you. Keeping cool and drinking lots of water is definitely a good idea, but it will not protect you from UV rays.

    12) Remember that glass does not block out UV rays

    There are many rumors that stipulate that glass will protect you from UV rays. This is utterly untrue. Sitting behind a window or under a glass roof does nothing to prevent UV exposure unless it is heavily tinted, and even then the effect is minimal. This is important to remember if you are driving long distances in the sun, or sitting inside next to the window.

    13) Remember to apply sunscreen, even when you are skiing

    Snow is essentially tiny crystals of reflective ice, these can reflect light upwards and cause you to be exposed to UV rays. In some areas of high altitude, the atmosphere is thinner, meaning that fewer UV rays are blocked out. This means you are even more likely to burn or develop skin cancer than at sea level. Ensure you are covered up adequately, with a balaclava, snow goggles and protective clothing.

    14) Remember that sunscreen is not harmful

    Many people mistakenly believe that certain sunscreens (containg nanoparticles of zinc or titanium dioxide) can be harmful. Studies carried out by the TGA have shown that the human immune system actually breaks these particles down, and thus, they do not have any harmful effects. If you are still unsure however, simply check the ingredients on the bottle of sunscreen for zinc or titanium dioxide before purchasing.

    Featured photo credit: StokPic via stokpic.com

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    JC Axe

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    Last Updated on May 22, 2019

    10 Simple Morning Exercises That Will Make You Feel Great All Day

    10 Simple Morning Exercises That Will Make You Feel Great All Day

    There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

    One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

    In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

    Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

    1. Cat Camel Stretch

    Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

    Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

    Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

    Here’s a video to guide you through:

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    2. Go for a Walk or a Run

    This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

    Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

    The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

    Also, you are helping your heart to stay healthy and keeping your blood pressure low.

    Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

    3. Jumping Jacks

    Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

    Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

    4. Abductor Side Lifts

    Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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    Do about 10 to 15 raises for each side like this:

    5. Balancing Table Pose

    This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

    Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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      6. Leg Squats

      Not just legs are involved but also hips and knees.

      Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

      The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

      7. Push Ups

      You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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      An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

      Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

      This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

      8. Bicycle Crunches

      There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

      Watch the video to see how this is done correctly:

      9. Lunges

      Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

      Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

      This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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      10. Bicep Curls

      You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

      Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

      Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

      Here’re some important notes before you start doing this exercise:

      Try to do one or two sets of about ten repetitions for each arm and then switch arms.

      These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

      You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

      Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

      More Articles About Exercises for Beginners

      Featured photo credit: Unsplash via unsplash.com

      Reference

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