Dr Roxane Craig

Do you apply enough sunscreen?

I was surprised to learn how much sunscreen is recommended to apply to your body. Research shows that sunscreens are effective when applied frequently and liberally.

Creams/lotions need a teaspoon for each limb, front and back of the body and half a teaspoon for the face, neck and ears every two hours. This is one cupped adult hand (30 - 40 ml) of sunscreen for an adult body.

Even more surprising ... when using a spray on sunscreen it is recommended that you use about one third of a can on an adult body for adequate protection!

I clearly need to change my sunscreen application technique. (Of note, avoid sunscreen for babies under six months.)

Stay sun-safe, and in addition to adequate sunscreen, wear sun smart clothes, hats, sunnies and seek out those highly coveted shady spots.

Be sun smart. Wear sunscreen. A summary of how the TGA regulates sunscreens and how to use sunscreen effectively

One size fits all? - Apparently not in weight loss diets

If you are confused about the variety of diets (keto, paleo, low carb high fat, high carb, low energy, low GI etc) , then you are in good company. There is not yet a consensus from the talks.

Talk 1 : calorie restriction extends life and lowers weight. But high protein does not improve insulin sensitivity or sugars.

Talk 2 : low carb gives sustained weight benefits. High protein / fat may make the diet more sustainable long term.

Talk 3 : most diets lack high quality evidence. To lose weight be calorie-wise. Find the balance point of energy restriction vs ability to stick with it as an ongoing healthy lifestyle choice.

So what is the bottom line?

-Consider eating for health rather than weight loss.
-Consider charting food intake as this helps awareness of intake and whether eating for hunger or habit.

Healthy eating helps your heart, reduces cancer risk, helps your immune system, etc. Diets with health benefis had the following recommendations in common:
-100% support fruit, veggies and whole grains
-85% support beans and legumes
-60% support fish and 50% for nuts

Again, happy to provide detailed info post conference for all interested.