Ingredients

• 1 8-inch whole wheat tortilla
• 1 Tbsp. ground flax seed
• 2 Tbsp. pizza sauce
• Several spinach leaves or chopped broccoli
• 1 slice fat-free cheese
• 1 Tbsp. part-skim mozzarella, shredded

Directions

1. Mix pizza sauce and ground flax seed in small bowl.
2. Spread pizza sauce mixture on the tortilla.
3. Top with a layer of spinach or broccoli.
4. Place cheese slice—cut into 4 strips—across the greens.
5. Sprinkle mozzarella cheese on top.
6. Microwave on high until the cheese is just melted, about 20-25 seconds.
7. Roll up the tortilla and slice into pinwheels. Let cool and pack in lunchboxes.

Nutritional Analysis

Servings: 1 wrap
Calories: 270
Fat: 8 g
Saturated Fat: 4 g
Cholesterol: 20 mg
Sodium: 700 g
Carbohydrates: 28 g
Dietary Fiber: 6 g
Protein: 18 g

Recipe provided by Meridan Zerner, MS, RDN, CSSD, LD, CWHC, Cooper Clinic Nutrition.

Water is vital to our overall health. Needed to sustain life, water makes up 60% of the human body on average. It serves as the building block of new cells and is important for:

• Regulating body temperature
• Aiding in digestion
• Assisting nutrient absorption
• Aiding in blood oxygen circulation

Approximately 80% of your total water intake comes from drinking water and beverages. The remaining 20% is derived from food. Eating adequate amounts of fruit and vegetables can help you stay hydrated.

Dehydration Awareness

Dehydration can contribute to a variety of medical conditions such as kidney stones, urinary tract infections and constipation. Symptoms of dehydration may include:

• Dark urine
• Less frequent urination
• Headache
• Fatigue
• Dry mouth
• Dizziness
• Confusion

How Much Water Do I Need?

In general, to calculate how much water you should drink daily, divide your weight into pounds by two.

Weight (lbs.) ÷ 2 = oz. of water per day
Example: 200 lbs. ÷ 2 = 100 oz. (12 8 oz. cups of water)

Factors that Increase Hydration Needs

Beyond your body’s daily need for water, your activity level, sweat rates and climate can leave you thirsty for more.

• Climate. Those who live in hot and humid climates, as well as higher altitudes, require more water intake due to excessive sweating.

• Physical activity. As you lose fluids via sweat during exercise and physical activity, it’s important to replace those fluids. It is recommended you consume six to eight ounces of water before exercising and four to six ounces every 20 minutes during exercise.

• Illness. When you are sick, your body is often working overtime. Whether you have a stomach bug and are losing fluids or have a cold with congestion, increasing your fluid intake can help replace the lost fluids and break up any congestion you may have.

What Counts as Water/Fluid?

Be mindful that other beverages can contribute to your daily fluid intake. The gold standard is plain water; however, additional options include:

• Herbal tea (for example, chamomile or peppermint)
• Sparkling water (for example, Topo Chico®, La Croix® or Bubly™)
• Flavored unsweetened still water (for example, Hint®)
• Coffee and tea

Despite their caffeine content, coffee and tea still contribute to your daily fluid intake. While caffeine has a mild diuretic effect, research shows moderate consumption of caffeinated beverages does not lead to significant fluid loss.

Tips to Help You Drink More Water

Drinking more water is sometimes easier said than done. Below are tips to help you increase your water intake throughout the day.

• Always keep a bottle of water with you.

• Buy a water bottle with time markers or choose a smart water bottle such as HidrateSpark®. This water bottle connects with an app on your phone, which tracks how much you have had to drink that day. The water bottle also glows when it is time to take a drink.

• Sip through a straw for convenience.

• Set small goals throughout the day. (30 oz. by noon, etc).

• Be intentional by taking three to five big gulps every hour on the hour.

• Download a hydration tracking app.

• Change the flavor by infusing water with fruit, citrus or herbs.

• Sparkling water adds to your hydration count and can be a refreshing change.

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Ngocmy Nguyen, MS, RDN, LD, and Cooper Clinic Nutrition.

Menopause can be a challenging time in a woman’s life. Hormonal changes during menopause can cause symptoms such as hot flashes, fatigue, mood swings and insomnia. These symptoms can leave women feeling anything but motivated to work out. The good news is a regular exercise routine can help alleviate these common symptoms.

Cooper Fitness Center Professional Fitness Trainers Angela Horner, MS, and Stephanie Hill give a word to women, encouraging them to overcome the obstacles of menopause with exercise.

Mindfulness in Menopause

“I always first encourage my clients to remember that while menopause is challenging, it is only temporary,” Horner says. “You will come out on the other side. That’s why the way you take care of yourself during this time in your life is very important.”

It can be difficult to stay motivated when you’re not feeling your best but staying fit and active remains vital. Due to the sharp decrease of estrogen during menopause, women are more prone to gaining weight as well as losing muscle and bone density. In addition, women can also become more susceptible to heart disease due to the loss of estrogen. “Many women experience sleep deprivation, mood swings and hot flashes, even when they’ve been working hard and using the right tools,” says Hill. “Keeping the body moving can help regulate body temperature and even curb other symptoms.”

The Impact of Cardiovascular Exercise

A balanced exercise program not only reduces the severity of menopausal symptoms but also prevents weight gain and bone density loss. The exercise recommendations during menopause actually do not differ any from any other time in life. “Regular cardiovascular exercise is highly recommended not only for heart health but bone density as well,” states Horner. Walking, jogging, tennis, dancing and cycling are ideal cardio options for women in this stage of life. Another advantage of these types of aerobic exercise is they provide enough impact to cause osteogenesis, or bone growth, while also maintaining joint health. Hill adds, “cardiovascular training can help boost your mood and mental clarity. Consistent movement can also help your sleep patterns.”

The Importance of Strength Training

Strength training is also beneficial for increasing and maintaining bone density and muscle mass for a healthy body mass index. “It’s a myth that a woman who lifts weights is going to get big and bulky,” Horner explains. “What’s important is that you challenge yourself with enough weight-bearing exercise to promote bone growth and keep you from losing muscle.”

A balanced strength training program should include all muscle groups and be performed at a metabolically-challenging intensity, which keeps your heart rate up for the duration of the workout, in order to elevate muscle and bone growth. Increasing muscular strength and flexibility during menopause and beyond helps increase functionality, improve balance and reduce the risk of bone fractures.

A great way to begin strength training is working your way up. Hill says three sets of 10-12 repetitions of each of the following exercises can help you get started.

• Squats
• Lunges
• Deadlifts
• Lateral pull downs
• Chest press
• Rows

Remember, the life stage of menopause and the challenges that come with its symptoms are only temporary. While it may be difficult to find the same motivation to exercise as you did before, by pushing through the symptoms you set yourself up to come out on the other side of menopause healthier.

Hill says, “if you are struggling with your form, motivation to exercise or determining a workout best for you, reach out to a fitness trainer. We are here to help you navigate life’s unexpected turns.” A professional fitness trainer can help build a workout program for your needs and goals based on your life stage and schedule.

Watch this Exercise Moves video with Angela Horner as she explains more ways to incorporate exercise to manage menopausal symptoms.

For more information about Cooper Fitness Center or to schedule a session with a professional fitness trainer, visit cooperfitnesscenter.com or call 972.233.4832.

When you hear the word “snack,” what comes to mind? Do you picture chips from a vending machine or microwaveable popcorn? The word snack may remind you of childhood favorites such as packaged baked goods or fruit gummy snacks. You may feel a negative association with the word “snack” and have the misconception that snacks are “unnecessary calories” or “a bunch of sugar.” Because snacks are often demonized and misjudged, it may be surprising to know snacks can help you meet your nutrition goals.

What Can a Snack Do for You?

The primary purpose of a snack is to help bridge the gap between meals. Your body often sends you signals that it is time to eat and sometimes those signals come before the next meal rolls around. Some signs/signals indicating you may need a snack include:

• Stomach growling
• Energy dropping
• Shakiness
• Lightheadedness

Repeated extreme hunger at lunch or dinner is another sign a snack might be needed. When hunger is high, you are less likely to make mindful choices and more likely to eat quickly, which can lead to overeating. If you regularly arrive at lunch or dinner feeling ravenous, try adding a snack mid-morning or mid-afternoon.

Of course, knowing when to pick up a snack is only half the equation. You also need to know what to eat to create a balanced snack. When in doubt, select a carbohydrate source and pair it with a protein source. For example, berries with Greek yogurt.

A carbohydrate source on its own may yield somewhat of a spike in blood glucose. Adding a protein and/or fat source can help to mitigate this spike. A steady blood sugar response gives you a more sustained energy level, helping you feel your best. Protein also helps to keep you feel full longer, allowing you to arrive at your next meal with a comfortable level of hunger.

Once you have selected your carbohydrate and protein, ask yourself if there’s anything you can add to make the snack more satisfying. Fullness is different than satisfaction. Have you ever felt physically full but left wanting more? You probably needed something additional to satisfy a specific craving, which is an important piece of the nutrition puzzle but is often overlooked. If you do not satisfy your cravings, it may manifest as overeating as your body works to fill that void.

How can you make your snack satisfying? Using the example of yogurt and berries:

• Add different textures, such as a sprinkle of granola or chopped nuts
• Add a drizzle of almond butter or spoonful of dark chocolate chips for richness
• Use frozen berries for a temperature contrast

Balanced Snack Ideas

In need of some snack inspiration? Try some of the snack examples listed below.

• Oikos® Pro yogurt + berries + hemp seeds
• Food for Life® Ezekiel 4:9 bread toasted + reduced-fat cottage cheese + sliced cherry tomatoes + balsamic drizzle
• Fairlife® Nutrition Plan® protein shake/Oikos® Pro Protein shake + apple
• Seapoint Farms dry roasted edamame + Lesser Evil® cheese puffs (with avocado oil)
• Rotisserie chicken salad (made with Greek yogurt + lite mayo) + Mary’s Gone Crackers™
• Smoothie with Truvani® protein powder + frozen berries + almond milk + almond butter
• Three Wishes® cereal + low-fat Fairlife® milk
• Quaker® 30% less sugar instant oatmeal + low-fat Fairlife® milk
• Hard-boiled eggs + orange slices  
• Chia pudding with PB2® + Greek yogurt + almond milk + chia seeds
• Babybel® Reduced Fat cheese + Mary’s Gone Crackers™ + steamed edamame
• Hummus topped with Biena® roasted chickpeas + raw veggies for dipping
• Aloha or RXBAR® protein bar
• Pillars® drinkable yogurt + berries

Five Tips for Power Snacking

Snacks, when properly planned, can be an added source of nutrient-dense foods to help you power through the day. Follow these five healthy snacking tips.

1. Plan ahead. Healthy snacks often take a little extra time and effort so plan accordingly. Add some healthy snack options to your weekly shopping list. Buy items in bulk and divide them into single-serve containers to easily grab and go.
2. Be mindful. Put away distractions while you enjoy your snack. When you are distracted by your phone or TV, you are more likely to be inattentive to your internal signals of hunger and fullness. Mindful eating allows for a more enjoyable and satisfying snack.
3. Eat a balanced snack. You often hear about eating a balanced meal, but you rarely hear someone talking about eating a balanced snack. It is just as important to incorporate a lean protein, healthy fat, high-fiber carbohydrates and colorful fruits and veggies into your snacks.
4. Keep snacks at hand. Never leave home without a snack! Keep non-perishables such as nuts, dried fruit or whole grain crackers in your car, desk, office or purse/bag.
5. Snack with purpose. Remember, snacks are not meal replacements and are meant to bridge the gap between meals. Be mindful to time snacks so they do not interfere with meals. Additionally, allow for flexibility with snacks, as some days might require snacks while others may not.

Let snacks be one of your tools to help you achieve and maintain a healthy weight. Plan ahead and get snacking!

To schedule a one-on-one consultation with a registered dietitian nutritionist to build a healthy eating program or learn more about Cooper Clinic Nutrition, visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by London Robinson, MCN, RDN, LD, and Cooper Clinic Nutrition.

Ingredients

• 1/2-3/4 cup skim or low-fat milk (or unsweetened plain almond milk)
• 1/2 ripe banana, peeled, sliced, frozen
• 1 1/2 cups fresh watermelon, diced (seeds removed if not using seedless)
• 1 cup sliced, frozen unsweetened strawberries
• 1 Tbsp. chia seeds
• 1-2 scoops whey vanilla protein powder
• Juice from one lime

Directions

1. Combine all ingredients in a blender.
2. Blend until smooth.

 Add more milk/almond milk based on preferred consistency.

Optional : Top with additional chia seeds to mimic the look of watermelon seeds and add more visual interest.

Nutritional Analysis

Servings: 2
Serving Size: 1 cup

Calories: 240
Sodium: 115 g
Fat: 4.5 g
Fiber: 4 g
Carbohydrates: 36 g
Protein: 18 g
Cholesterol: 45 mg

Recipe provided by Cooper Clinic Nutrition.

If you’ve never experienced vision issues, it can be easy to take your eyesight for granted. But with dozens of eye conditions, millions of Americans struggle to see clearly. Cooper Clinic Optometrist Waziha Samin, OD, FAAO, shares the five most common eye disorders, how they can affect your vision and what signs to look for to help prevent or delay progression.

1. Refractive Errors

1. Refractive errors are the most common eye issue. The World Health Organization estimates more than 153 million people worldwide are visually impaired. Refractive errors occur when the eye cannot focus light clearly, resulting in blurry vision. Four common refractive errors include:

• Myopia (nearsightedness): Difficulty seeing long distances
• Hyperopia (farsightedness): Difficulty seeing objects up close
• Astigmatism: Distorted vision at all distances
• Presbyopia: Difficulty reading or seeing things at arm’s length

Those with refractive errors may need glasses or contacts to correct their vision. “Many patients first experience refractive error at night while driving,” says Dr. Samin. “They notice the streetlights are blurry or ‘streaky,’ which is not normal.” For small refractive errors, our eyes can often compensate in other ways to keep the image clear. However, this can lead to eye fatigue or blurry vision by the end of the day. At this point corrective lenses and contacts may be needed.

Data over the past few years shows an increasing number of children experiencing eye conditions. “One thing we are seeing with children is they are spending less time outside which has been linked to a higher risk of developing myopia,” says Dr. Samin. Natural light helps our eyes develop so it is important for children to spend time outside. It is also imperative to children’s correct vision issues, such as eye turns or refractive errors, as early as possible to prevent lazy eye in the future.

2. Dry Eye and Ocular Allergies

Dry eye occurs when the eye does not produce tears adequately to moisturize the ocular surface. Your glands could be under-producing or your tears could be drying up faster than they are being produced. Ocular allergies are similar but occur when your eyes become sensitive to allergens or other irritating substances.

Dry eye and ocular allergies can go hand-in-hand—many people have both but are often diagnosed with only one. Individuals with either of these conditions may experience grittiness, blurring of vision, foreign body sensation, redness, irritation and itchiness. Itchiness is typically worse for those with ocular allergies.

Anyone can develop either of these conditions at any age. It is important to find the root cause of ocular allergies so you know what to avoid and can treat your symptoms accordingly. Dry eye and ocular allergies are often treated with over-the-counter eye drops, allergy or prescription medications and lifestyle changes including avoiding smoke, limiting screen time and drinking plenty of water.

3. Cataracts

“Cataracts are the third most common eye issue because almost everyone develops them!” says Dr. Samin. Exposure to UV rays from the sun is the main cause of cataracts so protecting your eyes with sunglasses is helpful in preventing cataracts at a young age. The lens in your eye takes on the UV rays to protect your retina, but over time, your lens wears out and becomes cloudy resulting in cataracts. In your 40s, your lens stiffens and then in your 60s and 70s your vision may become cloudy. Those with cataracts typically experience glares when driving at night in addition to cloudy vision.

“No eye drops or over-the-counter medications are available for treating cataracts. However, cataract surgery is the number one performed surgery in the United States and is a very effective treatment.” During cataract surgery, the cataract (lens) is removed and replaced with an implant. Before surgery, your surgeon reviews implant options with you to determine which will work best for your situation. Typically, the surgery is performed on the “worse” eye first and, once it heals, the same surgery is performed on the other eye.

4. Age-related Macular Degeneration

Age-related macular degeneration (AMD) occurs when there is a large buildup of plaque in the macula—a part of the retina that controls central vision—due to oxidative stress. This progressive disease is largely genetic and many people who experience it often do not show symptoms until they are in the late stage.

• Dry AMD: The most common type, dry AMD occurs when the macula thins over time and accumulates plaque-like deposits. AMD progresses in severity and symptoms of early, intermediate and late AMD.

• Wet AMD: This less common type, wet AMD causes faster vision loss and is always considered the late stage. Wet AMD occurs when abnormal blood vessels grow in the back of the eye, damaging the macula.

“Early and intermediate AMD largely have no symptoms which is why it is important to have an annual comprehensive eye exam,” says Dr. Samin. In late AMD (wet or dry) symptoms may include wavy or crooked looking lines, blurry vision, blank spots and dimmer colors than normal. In addition, dry AMD can progress to wet AMD, and at that point the condition cannot be reversed—another reason early detection is crucial.

In addition to family history of AMD, a large risk factor is smoking—currently or in the past. Second-hand smoke also increases your risk of AMD. “I always ask my patients first if they smoke or have a history of smoking. If so, that is the number one risk factor we try to eliminate,” says Dr. Samin.

5. Glaucoma

Your optic nerve is connected to your brain and is comprised of millions of fibers that help you see. Glaucoma is a condition where the fibers of the optic nerve get sick and die off. This can be caused by a buildup of fluid pressure within the eye or lack of blood perfusion to the optic nerve. The main treatment for glaucoma involves lowering the pressure of the eye via prescription drops or surgery to stabilize the optic nerve.

In the beginning stages of glaucoma, there are no symptoms. But over time, you slowly lose vision starting with your peripheral (side) vision.

“You can have glaucoma and still live a great quality and quantity of life,” says Dr. Samin. “Since vision loss with open angle glaucoma is so gradual, many patients do not even know they have it. Having your eyes checked annually can help detect glaucoma early and start a treatment plan.” Those over the age of 60 and with a family history of glaucoma are especially at risk of developing the condition as well as those who smoke. Getting a regular eye exam, being aware of family history and wearing eye protection can all help prevent glaucoma.

Age-Related Eye Issues

Many eye issues are age-related such as some of the conditions mentioned above. As with any system in the body, your eyes begin to wear out with age and use. Although the five disorders mentioned above are the most common, this is not an extensive list of eye issues. Taking good care of your eyes starting at a young age is vital in ensuring you live a good quality and quantity of life. Your eyes can even act as a measure of your general health—showing signs of stroke, diabetes, cardiovascular disease, brain tumors and more. Keep an eye on your eye health with an annual comprehensive eye exam such as those offered at Cooper Clinic.

Cooper Clinic offers comprehensive eye care services—including an annual exam—as part of its preventive exam or a stand-alone service.

To learn more about Cooper Clinic preventive exams and how an annual exam can help you manage and improve your health, visit cooper-clinic.com or call 866.906.2667.

Creamy Salsa Dressing

Ingredients

• 1/2 cup onion and bell pepper (assortment), chopped medium, sautéed and cooled
• 1/2 cup light sour cream
• 1/2 cup light mayonnaise
• 1/4 cup prepared salsa
• 2 Tbsp. low-fat buttermilk (optional)
• 1/2 package Hidden Valley® Original Ranch® Dip Mix
• 1/4 cup fresh cilantro
• 2 Tbsp. fresh lime juice
• 1 tsp. cumin

Directions

1. Add ingredients into a medium-sized bowl
2. Stir until the ingredients are well mixed together.
3. Adjust seasoning, as desired.
4. Refrigerate until ready to use.

Nutritional Analysis

Servings: 16
Serving Size: 2 Tbsp.

Calories: 45
Fat: 4 g
Saturated Fat: 1 g
Fiber: 0 g
Carbohydrates: 3 g
Protein: 1 g
Cholesterol: 7 mg
Sodium: 101 mg

Salad Mix

Ingredients

• Fresh cilantro
• 1/4 avocado
• 1 Tbsp. toasted pine nuts
• 4 oz. rotisserie chicken (or use grilled)
• 1/4 cup cherry tomatoes, cut in halves
• 1/2 cup canned corn  (rinsed and drained)
• 1/4 cup canned black beans (rinsed and drained)
• 2 Tbsp. Creamy Salsa Dressing

Directions

1. In a large bowl, add 3 cups mixed salad greens.
2. Add in cilantro, avocado and toasted pine nuts.
3. Add dressing and toss salad.
4. Top with tomatoes, corn, black beans and rotisserie chicken.

Nutrition Analysis (without dressing)

Servings: 1
Serving Size: 3 cups

Calories: 365
Fat: 15 g
Saturated Fat: 2 g
Fiber: 10 g
Carbohydrates: 24 g
Protein: 39 g
Cholesterol: 98 mg
Sodium: 573 mg

Recipe provided by Patty Kirk, RDN, LD, Cooper Clinic Nutrition.

Ingredients

• 1 cup soft silken tofu
• 1 cup fat-free cottage cheese
• 1/4 cup fat-free parmesan cheese
• 1/4 cup frozen spinach, chopped and defrosted (you can substitute any vegetable you like in place of the spinach)
• 1/4 tsp. onion powder
• 1/4 tsp. garlic salt

Directions

1. Add all ingredients to a blender.
2. Blend until smooth.
3. Serve with raw vegetables or crackers or as a spread on a sandwich or wrap.

Tip : For a fruit version of Zippy Dip, switch out the vegetables and savory spices for frozen fruit and agave nectar.

Nutritional Analysis

Servings: 6 – 7
Serving Size: 1/3 cup

Calories: 50
Fat: 1.2 g
Fiber: 0 g
Carbohydrates: 4.5 g
Protein: 6 g
Cholesterol: 2.5 g
Sodium: 171 mg

Recipe provided by Meridan Zerner, MS, RD, CSSD, LD, CWC, and Cooper Clinic Nutrition.

Spending time outdoors being active, enjoying nature and de-stressing is good for you. But more time in the sun means more exposure to its harmful rays, which can damage your skin. Even on overcast days, the sun’s rays can penetrate the clouds. Wearing sunscreen is one of the best ways to protect your skin and help prevent sunburn, skin cancer and premature aging.

Sunscreen is readily available, but in the last decade melanoma skin cancer cases in the U.S. have risen by 42%, according to the Skin Cancer Foundation, resulting in more than 8,000 deaths a year.

What Causes Skin Cancer?

The sun emits two types of ultraviolet rays:

• UVB rays: make up 5% of the sun’s radiation and cause burning
• UVA rays: are more harmful and penetrate deeper into your skin

Ultraviolet radiation is a “proven human carcinogen,” causing squamous cell carcinoma, basal cell carcinoma, which can develop into melanoma, according to the Skin Cancer Foundation.

Up to 95% of all ultraviolet radiation that reaches our skin is UVA rays. These rays, which can pass through glass, are equally intense throughout the year, while UVB rays become more powerful in the spring and summer, especially between the hours of 10 a.m. and 4 p.m.

UVA rays may not burn you, but they are the ones that primarily contribute to skin cancer, which is the most common type of cancer in the U.S. with more than 3.5 million people diagnosed each year. As little as 15 minutes in the sun could damage your skin, even on a cloudy day.

How Can You Protect Yourself?

Sunscreen is the tried-and-true method to protect yourself. But they’re not created equally. The Environmental Working Group (EWG) has investigated sunscreen products for 18 years and found only 25% of more than 1,700 products they’ve investigated offer broad-spectrum protection without troublesome chemical ingredients added to them.

In EWG’s 2024 Guide to Sunscreens report they found 229 products met safety and effectiveness standards. Fifty-one products met their standard for children.

To obtain the EWG’s passing grade, the product must:

• Be “green,” posing little hazard to health or the environment
• List every ingredient on the label, including nanoparticles and fragrances
• Have a sun protection factor (SPF) of 15 to 50
• Not contain ingredients restricted by the European Union and Canada as well as the U.S. Food and Drug Administration (FDA), U.S. Environmental Protection Agency, U.S. National Toxicology Program and California’s Proposition 65 list of known carcinogens and reproductive toxins

The FDA and EWG warn consumers that an SPF higher than 50 is not more effective. They also warn that people less frequently apply sunscreen with an SPF of 50+ because they think it applies more protection, when in fact it does not.

The American Academy of Dermatology recommends using water-resistant products with broad-spectrum protection and SPF of at least 30. Any sunscreen with an SPF less than 15 does not protect against skin cancer.

Ingredients to Avoid

According to a 2020 study by the FDA, oxybenzone is one of six sunscreen chemicals found in the bloodstream of volunteers at levels that exceed safety thresholds after only one day of use.

Oxybenzone was absorbed into the body at 50 to 100 times higher concentration than five other tested ingredients—avobenzone, octocrylene, homosalate, octisalate and octinoxate. Oxybenzone and another chemical, homosalate, then stayed in the bloodstream for seven to 21 days, the study found.

In May 2023, the FDA announced two ingredients—PABA and trolamine salicylate—would not be on the list of ingredients generally recognized as safe and effective.

How to Best Protect Yourself from Skin Cancer

Cooper Clinic Dermatology offers tips to keep you covered from head to toe year-round to help protect against skin cancer.

• Use a broad spectrum (UVA/UVB) sunscreen with an SPF of 30+ for best protection against the sun—be aware sunscreen products can no longer claim to be above SPF 50 because higher numbers are not proven to provide more protection.

• Apply sunscreen 365 days a year—rain or shine—because UVA/UVB rays still shine through on cloudy days.

• Use water-resistant sunscreen to help protect you when you are having fun in the pool or exercising outdoors—remember to reapply every two hours or immediately after swimming or excessive sweating.

• Sunscreen in bottles and lotions are best for our skin as opposed to sprays that may not rub in well—plus you have a better chance of using the recommended 1 oz. needed to cover your skin.

• Sunscreen that protects you from both UVA/UVB rays is best to help prevent burns and premature aging.

• Limit time in the sun, especially between the hours of 10 a.m. and 4 p.m., when the sun’s rays are most intense.

• Wear clothing to cover skin exposed to the sun, such as long-sleeved shirts, pants, sunglasses and broad-brimmed hats.

Prevention is key. Cooper Clinic recommends having a thorough, full-body skin cancer screening annually. It’s also important to do a self-check at home every month.

For more information about Cooper Clinic Dermatology’s skin cancer screening with a board-certified dermatologist or to book your screening, visit cooperclinicdermatology.com or call 972.367.6000.

With so many regions and practices around the world, five areas can help teach people ways to better their overall health. These areas have even shown ways to help you live longer. These regions are called Blue Zones.

Blue Zones, as they are dubbed by Dan Buettner, author of the book The Blue Zones Solution, are areas in the world with the highest longevity. People in the Blue Zones reach the age of 100 at a rate 10 times the average in the United States. These five areas were identified by Buettner for their longevity associated with both their diet and lifestyle:

• Ikaria, Greece
• Sardinia, Italy
• Nicoya, Costa Rica
• Okinawa, Japan
• Loma Linda, California

Despite Blue Zones being located all over the world and their inhabitants living in very different cultures, nine commonalities were found between these groups of long-lived people. By trying to adopt these nine lessons from the world’s oldest and healthiest people—the Power of 9 as Buettner labeled them—we can hopefully create positive change in our own lives.

1. Move naturally
2. Have purpose
3. Downshift
4. 80% rule
5. Plant based
6. Wine at 5
7. Right tribe
8. Loved ones first
9. Belong

Ways to Incorporate the Power of 9 into Everyday Life

1. Move Naturally

• Incorporate exercise into your day; read Fitness Files articles and watch Exercise Moves videos for tips and advice from Cooper experts
• Be active by walking and gardening

2. Have Purpose

• Find your purpose in life and commit to it to support a longer, happier life
• Volunteer at a local community group to support what you enjoy

3. Downshift

• Be mindful at mealtimes and allow time to rest and digest
• Prioritize sleep by aiming for 7-9 hours per night
• Go outside to enjoy nature and get sunshine, which helps produce vitamin D3
• Aim for more of a relaxed pace of life without stress

4. 80% Rule

• Practice Hara Hachi Bu, a Japanese eating practice of mindfully eating until you’re 80% full
• Take your time at meals and enjoy them with friends and family

5. Plant Based

• Choose whole foods from the earth and limit processed foods
• Limit meat by eating one serving a week comparable to the size of a deck of cards
• Favor fish and choose from the middle of the food chain for less mercury; avoid large predator fish such as shark, mackerel and tilefish
• Have two ice cube sizes of dairy a few times a week, primarily from goats and sheep
• Have an egg every other day for a good source of protein
• Eat at least one cup of cooked beans daily for fiber and protein
• Eat a handful of nuts daily
• Choose heart-healthy oils, such as avocado and olive oil, for cooking and salad dressing
• Eat no more than 1/4 of your plate in bread and when you do, choose whole grain or sourdough
• Slash sugar in your diet and use natural sweeteners such as honey or agave
• Avoid beverages with added sugar; instead opt for sparkling water, tea or water

6. Wine at 5

• Primarily red wine for the benefits of the resveratrol
• Enjoy a glass with friends and family during mealtimes
• For those who don’t drink, there is no research to start drinking any alcohol

7. Right Tribe

• Spend time laughing, being social and playing games with family and friends

8. Loved Ones First

• Keep your family close and live in extended family units if that works for you
• Commit to a life partner, which can add three years to your life expectancy
• Grandparents can help care for the grandchildren, adding to a sense of purpose

9. Belong

• Join a community with common interests to feel connected
• Engage in conversations with coworkers and friends
• Be open to new experiences

In addition, learning how to manage your stress can benefit your longevity. Here are tips to better manage your stress:

• Choose foods high in omega-3 fatty acids to provide antioxidant support such as salmon, chia seeds and walnuts
• Eat foods high in magnesium to help muscles relax; examples: avocado, banana, broccoli and spinach
• Consider trying herbs such as ashwagandha (nutritional supplement), lemon balm (tea) and chamomile (tea)
• Enjoy time with friends and family by dining together and playing games

The Blue Zones offer you valuable insights into how diet and lifestyle can influence longevity. Following a more plant-based diet with an emphasis on whole foods versus processed is a good place to start. Next, consider focusing on the social aspects of finding community and volunteering for a cause you believe in. Genetics may play a role in longevity, but you can have a say and choose to incorporate the Power of 9!

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article by Amber Grapevine, MS, RDN, LD, and Cooper Clinic Nutrition.