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MOLEMAP
SUMMER WELLNESS
2021
“A little bit of
summer is what
the whole year is
all about.”
John Mayer
Intro
Welcome to your summer wellness guide. Brimming with helpful tips,
tricks and articles, this handy booklet is designed to help you make the
most of summer.
Read on to learn more about the benefits of vitamin B3 and vitamin D,
the best sunscreens for the face, the latest trends in sun protective
clothing and so much more.
Have a sensational summer, stay sun-safe and look after the
skin you’re in!
The MoleMap team
Contents
05 06
Does vitamin B3 help Our top 3 sunscreens for
prevent skin cancer? each skin type
08 10
10 essentials for the Scrumptious summer
ultimate summer beach bag recipes
+ Your ultimate summer
beach bag checklist
12 13
5 hot tips for summer Latest trends in sun
wellness protective clothing
+ Solbari special offer
15 16
Understanding vitamin D 3 good reasons to get a skin
levels and how to stay cancer check
sun safe + MoleMap special offer
5 DOES VITA MIN B3 HELP PRE VENT SKIN CANCER? Recent Australian research shows that nicotinamide, a form of vitamin B3, may reduce the risk of non- melanoma skin cancers, sun damage (actinic keratosis) and sunspots (solar keratoses). (1,2,3) For those with a high risk of skin cancer, it could be a game changer. What is most exciting about this ground-breaking research is that vitamin B appears to be an effective and low-risk treatment that works best in people with the highest levels of risk, i.e. those who have had many non-melanoma skin cancers in the past 2. How does vitamin B3 work? When your cells are working as they should, your DNA instructs your skin’s cells to grow normally. However, damage from UV radiation can interfere with your cells’ immune system, plus your cells have less energy to repair that damage. The result: uncontrolled cellular growth and skin cancer. The new research1 shows that nicotinamide may help to reduce the risk of skin by replenishing cellular energy, which also enables faster and more efficient DNA repair. I’m at high risk of skin cancer – should I take vitamin B3? If you’ve been diagnosed with skin cancers or solar keratoses in the past, ask your doctor, dermatologist or MoleMap Melanographer whether nicotinamide is right for you. Please note that vitamin B3 has not yet been shown to reduce the risk of skin cancers in people who are at lower risk, but there is more research to come, so watch this space! What about vitamin B3 creams and moisturisers? The research showed that nicotinamide may be highly effective in providing immune protection - either as a topical lotion or a daily tablet 2. You can expect to see more and more skincare and sunscreen brands including vitamin B3 in their products – just look for ‘niacinamide’ on the ingredients list. References: 1. Damian, Diona L. Nicotinamide for skin cancer chemoprevention. Australasian Journal of Dermatology. [Online] 20 March 2017. [Cited: 21 May 2019.] https://doi.org/10.1111/ajd.1263 2. Chen, Andrew C, et al. A phase 3 randomized trial of nicotinamide for skin-cancer chemoprevention. The New England Journal of Medicine. [Online] 22 October 2015. [Cited: 19 May 2019.] https://www.nejm.org/doi/full/10.1056/NEJMoa1506197 3. Surjana, D, et al. Oral nicotinamide reduces actinic keratoses in phase II double-blinded randomized controlled trials. Journal of Investigative Dermatology. [Online] May 2012. [Cited: 26 May 2019.] https://doi.org/10.1038/jid.2011.459
6
THE BEST SUNSCREENS FOR YOUR FACE
Australia and New Zealand have the highest skin cancer rates in the world 1 , so new sunscreen guidelines
recommend that we should apply a broad-spectrum, SPF30+ sunscreen every day when the UV index is
predicted to reach 3 or above 2 .
What’s the difference between mineral and chemical sunscreens?
Sunscreens come in many different textures and formulations but, essentially there are two main types available:
1. Mineral sunscreens (blockers) – also known as ‘physical’ or ‘inorganic’ sunscreens. These sit on top of
the skin and physically block out/reflect rays, as well as absorbing them. Look for mineral sunscreens that
contain zinc oxide and/or titanium oxide - preferably both to provide broad-spectrum coverage.
1. Chemical sunscreens – also known as “organic” sunscreens, contain specific chemicals designed to absorb
UV light. The UV is then transmitted into a very low heat energy. These sunscreens sit in the outer,
non-viable layer of the skin, and absorb UV light throughout the day. The active ingredients in chemical
sunscreens include avobenzone, octinoxate and oxybenzone.
Sunscreen formulations are improving all the time. For example, many of La Roche Posay’s sunscreens contain a
mix of both physical and chemical blockers, plus they are dermatogically tested for sensitive skin.
What’s the best sunscreen for my skin type?
Fair or sensitive skins: Look for a sunscreen specifically formulated for sensitive skin, fragrance-free or
hypoallergenic. If you have sensitive skin, it is best to always patch test a product before using.
Oily or acne prone skins: If you tend to get a little ‘glowy’, search out sunscreens with non-comedogenic (non-
clogging) ingredients – and/or lighter gel formulations which feel less heavy on your skin yet have a flattering
matte finish.
Dry or mature skins: Choose a facial sunscreen 7
that contains hydrating, ultra-nourishing
ingredients like hyaluronic acid, ceramide or
colloidal oatmeal. Ingredients such as glycerin
and safflower also leave the skin feeling deeply
hydrated, with a natural satin finish.
Which SPF rating should I look for?
Facial sunscreens tend to be at least SPF 50+, for
good reason. The higher the SPF, the greater the
protection - a SPF15 sunscreen provides about 94%
UVB protection, but that’s increased to 97% with
SPF30 and 98% with SPF50+.
Ensure your sunscreen is ‘broad-spectrum’, meaning
it contains both UVA and UVB protection. UVA is
associated with skin aging, and UVB with sunburn,
but both can lead to skin cancers, premature aging
and eye damage3. UVB exposure has also been
proven to play a strong role in developing melanoma,
the most dangerous type of skin cancer4.
Of course, the best way to treat skin cancer is to
prevent it in the first place. Always, always, always
(we can’t stress this enough!) wear sunscreen on any
part of your body that’s exposed to the sun, every
day. Your skin will thank you for it!
References: 1. Melanoma Institute - https://www.melanoma.org.au/understanding-melanoma/melanoma-
facts-and-statistics/ + Melanoma.org - https://www.melanoma.org.nz/facts-risk-factors 2. https://www.
molemap.co.nz/skin-cancer-prevention/new-sunscreen-guidelines 3,4. Skincancer.org/risk-factors/
uv-radiation
ABOUT LA ROCHE-POSAY
La Roche-Posay is committed to making dermatological skin care
accessible to those who need it.
They offer highly effective products that can be tolerated by even
sensitive skin to improve the quality of life of anyone with skin
concerns, from acne to aging, and to help spread the word on sun
safety through high quality sunscreen and skin cancer awareness
messaging.
You can check their high UVA/UVB protective sunscreen here.
ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. Apply 20 minutes
before sun exposure. Sunscreen is only one part of sun protection so wear protective clothing and
seek shade. Avoid prolonged sun exposure. Reapply every 2 hours and after swimming, towelling
and perspiring in accordance with directions.
8 10 ESSENTIALS FOR THE ULTIMATE SUMMER BEACH BAG If days spent hanging out at the beach is on your must-do list this summer, you’ll need a few must- haves in your bag. Here’s our quick checklist of top essentials for your beach bag – so you can be equipped for anything! 1.Bags the best tote First up, you’ll need a roomy tote or breach bag to fit all of your belongings – but not so big you can’t carry it easily. 2.Did we mention sunblock? A good quality, high-SPF sunblock of at least SPF30+ is essential – and don’t forget to reapply it at least every two hours when you’re in the sun. 3.Lips and locks Don’t forget to bring a high-SPF lip balm and a sun-protective hair oil, especially if you’re planning on swimming. 4.Shade that face Don’t leave home without a wide-brimmed hat (ideally UFP 50+) and a pair of cool shades that offer 100 percent UVA protection. 5.Swimming or snorkeling? There’s no excuse for sunburn if you pack a SPF50+ such as La Roche Posay’s Anthelios Wet Skin SPF50+. It provides 4 hours water resistance, even when applied to wet skin. 6.Keep it cool These days, getting sunburned is a big no-no, as it can increase your skin cancer risk (and age your skin). If you do get a bit of sun, take a soothing after-sun spray or lotion, ideally one that’s rich in aloe vera, cocoa
butter and/or jojoba oil to help moisturise and 9
restore dry and sun-damaged skin.
7.Towel off
Pack a soft, lightweight cotton towel, rather than
an over-sized beach towel — they’re compact and
dry quickly.
8.Avoid gear failure
Don’t forget to bring a waterproof pouch to
protect your valuables from sun, sand and surf –
especially your keys and mobile phone!
9.Cover up in style
Always pack a breezy cotton cover-up in case
you need extra protection from the sun – check
out Solbari’s range of high-UPF sun protective
clothing.
10.Hydration stations
Last, but not least, don’t forget your water
bottle! Drinking plenty of water will help you
avoid heat stroke and keep your skin hydrated
and radiant.
YOUR ULTIM ATE SUMMER BE ACH BAG CHECKLIST
ESSENTIAL CLOTHES EXTRAS
☐ Sunscreen ☐ Swimsuits ☐ Goggles
☐ First aid kit ☐ Rashguards ☐ Snorkels and masks
☐ Bug spray ☐ Cover-ups ☐ Floatables - rafts, tubes, etc.
☐ Beach towels ☐ Sunglasses ☐ Life jackets
☐ Snacks ☐ Cap/wide-brimmed hat ☐ Waterproof camera
☐ Water bottles ☐ Sweatshirt/jacket ☐ Waterproof phone case
☐ Daypack/beach bag ☐ Swim diapers ☐ Portable waterproof speaker
☐ Ziplock bags ☐ Sleep clothes ☐ Shovel/bucket
☐ Flip flops/sandals
PERSONAL ITEMS ☐ Water shoes
☐ Wallet
☐ Hand wipes COMFORT ITEMS
☐ Hand sanitizer ☐ Beach chairs
☐ Feminine products ☐ Beach blanket
☐ Cell phone ☐ Shade Tent
☐ Books/magazines ☐ Cooler/insulated bag
☐ Extra set of keys ☐ Beach umbrella
☐ Reading glasses ☐ Folding snack table
☐ Prescription sunglasses
☐ Medications
☐ Hairbrush and hair ties
☐ MP3/music player
10
SCRUMPTIOUS SUMMER RECIPES
It’s summer, so we’ve done the hard work for you and picked our top recipes for the season – from
refreshingly tasty smoothies to skintastic salads. Enjoy!
STRAWBERRY COCONUT SMOOTHIE
Ingredients:
½ cup coconut water
½ cup coconut yogurt
1 cup strawberries
½ cup frozen peaches or mango
To make:
Simply mix in a blender, add ice if desired, and
enjoy sipping on a hot summer’s day.
THIRST-QUENCHING SUMMER
SMOOTHIE
Ingredients:
3 cups watermelon cubes, frozen
½ cup coconut water (or unsweetened
almond milk)
1-2 tablespoons fresh mint
To make:
Pop all the ingredients in a blender and mix
well until combined.
Note:
To freeze watermelon, chop into cubes and
freeze on a tray, so they don’t
stick together.
References: Strawberry smoothie: https://irenamacri.com/recipes/strawberry-coconut-almond-smoothie/
Watermelon smoothie: https://www.mypricechopper.com/fresh-dish/recipes/recipe?id=8184LENTIL, PROSCIUTTO AND PLUM SALAD 11
Ingredients:
1 cup green lentils
8 slices prosciutto
8 plums, stones removed, sliced
½ cup fresh mixed herbs
½ cup lemon aioli
Salt and freshly ground pepper to taste
Micro herbs to decorate
Lemon to squeeze
To make:
Cook the lentils as per packet instructions. Set
aside to cool.
On a plate or into a bowl, place the lentils,
prosciutto, plums and herbs. Drizzle with aioli and
season with salt and pepper.
Sprinkle over micro herbs and add a squeeze of
lemon before serving.
References:
https://www.viva.co.nz/article/food-drink/lentil-salad-recipe-with-prosciutto-and-plums
WATERMELON SALAD WITH BLUE CHEESE
Ingredients:
4 cups watermelon, cut in chunks
1 cup fresh peas from the pods
1 Lebanese cucumber, sliced
½ red onion, sliced thinly
100g blue cheese, crumbled
4 Tbsp toasted pine nuts
2 limes or lemon to squeeze
To make:
Place the watermelon on a large platter. Sprinkle
over the peas, cucumber, red onion, blue cheese
and pine nuts.
Squeeze over the lime generously and serve.
References:
https://www.viva.co.nz/article/food-drink/watermelon-salad-recipe12
5 HOT TIPS FOR SUMMER WELLNESS
During summer’s long, lazy, hazy days, it’s easy to slip a little (or a lot!) into some less-than-healthy habits, so
here are some simple, doable tips to help you stay summer-well.
1. Take it easy in the sun 4. When it’s hot ... chill
It goes without saying that we all need to ‘slip, It’s sometimes hard to admit, but when it’s sizzling
slop, slap and wrap’ more than ever over summer outside, you just can’t push yourself as hard as
– especially between 10am and 4pm. At MoleMap usual! Aim to do those hot, sweaty or outdoor jobs
we like to add two more words to the list – ‘app’ and in the early morning or the cool of the evening (or
‘map’. Use an app to check the UV levels every day, leave them until a rainy day).
and book a skin check-up every year to ensure you
There’s a reason Europeans take a two-hour siesta
don’t have any changing moles after being out in
in the middle of the day – because it’s the most
the summer sun.
unproductive time in the summer heat. Use that
time as downtime: read a book, have a nap or just
2. Lighten up with summer produce do lighter, easier jobs if you must.
While fresh, seasonal fruit and veggies are so
plentiful (and so delicious!), adding more to your 5. Keep an eye on your skin
daily diet can help improve your skin, give you more
Because we tend to expose more skin in the
energy, boost your immune system, and assist with
summer months, we’re more likely to notice a
weight loss too.
potential skin cancer (or for friends or family
Try stocking up on super-fresh produce at your members to point it out). So self-check your skin
local farmer’s market, or get green-fingered and regularly and if you notice any changes, see a skin
grow your own herbs, lettuce, tomatoes etc. A cancer expert.
simple way to eat more fresh produce is to double
your 5+ fruit and veggie intake to 10+ a day – you’ll
naturally have less room for the bad stuff!
3. Stay hydrated
It seems obvious, but many of us simply don’t drink
enough liquid to combat the toll that the heat
can take on our bodies. So take your trusty water
bottle with you everywhere, and get into the habit
of sipping it regularly. When possible, drink tea
(especially herbal teas), rather than coffee, which is
a mild diuretic.
But it’s not just about liquids. Many foods contain
at least 85% water, so they’re a tasty way to
improve your hydration levels such as: cucumber,
iceberg lettuce, watermelon, celery, tomatoes,
romaine lettuce, spinach, strawberries, melons, kale,
broccoli, peaches, carrots, oranges and pineapples.
References:
For more info www.molemap.net.au/13 REDUCING YOUR SKIN CANCER RISK THROUGH SUN PROTECTIVE CLOTHING We all know to slap on the sunscreen and slip on a hat and clothing whenever we’re out in the sun, but did you know that at least 20% of UV rays can still penetrate through many fabrics? 1 Around 90% of skin cancers result from over-exposure to the sun2, so medical experts recommend high UPF sun protective clothing and wide-brimmed sun hats as the best defense to help prevent skin aging, skin cancer and melanoma. In fact, new Australian and New Zealand sunscreen guidelines3 recommend that you wear both sunscreen every day that the UV Index is above 3 – AND cover up with long-sleeved, tightly woven or high UPF clothing in the sun or better yet, stay in the shade. What does UPF mean? A Unique Protection Factor (UPF) rating is used to measure how much UV radiation penetrates a fabric. Specialist sun protection clothing should have a UPF rating of 50+ (the highest sun protective rating available), which means that at least 98% of UV radiation is blocked4. To be effective, UV protective clothing and sun hats should provide excellent skin coverage and made of lightweight, breathable fabrics, such as Solbari’s range of sun-smart clothing and accessories. Who should wear high UPF clothing – and when? While it’s obvious that those with a fair, pale or freckled complexion are most at risk, anyone can get melanoma or other skin cancers – even those with olive or darker skins. If your skin is regularly exposed to the sun or sunbeds, you’ve been sunburnt, or you have a personal or family history of skin cancer, you have an increased risk.
Wearing sun safe clothing is recommended for anyone 14
who is likely to be out in the sun, especially between
the hours of 10am and 4pm during summer – and
especially to protect children’s young skin. As with
adults, the best choice for children is high-UPF sun
protective clothing such as sun-blocking t-shirts,
onesies and swimsuits – topped off with a cool, wide-
brimmed, high-UPF sun hat and kid-sized sunnies.
Some top tips for wearing sun-protective
clothing:
• Tightly woven and cotton fabrics offer a good
level of protection – and they’ll keep you cooler
than synthetic fibres.
• Sheer, thin or loosely woven fabrics might be
cooler on a hot summer’s day, but remember, if
you can see through a fabric, chances are the sun
can see you!
• Dark or bright colours offer better protection
than lighter shades as they absorb UV rays,
rather than allowing them to penetrate through
the fabric to you skin.
• Wearing a hat is essential as many common skin
cancers often appear on the head and neck.
Choose a hat that’s broad-brimmed and ideally
made of high-UPF sun protective fabric.
References:
1,2. Solbari.com 3. https://www.sunsmart.com.au/protect-your-skin/slip-on-clothing
4. https://www.skincancer.org/blog/ask-the-expert-does-a-high-spf-protect-my-skin-better
ABOUT SOLBARI
Solbari designs and creates innovative, lightweight and breathable
fabrics with the highest sun protective rating in the world, UPF50+.
Their collections are created to help individuals live their best life
outdoors safely in the sun. They offer a large range of sun protective
products for various activities. Some of their key pieces are the
women’s wanderlust visor and long sleeve UPF50+ polos for men
and women.
SOLBARI Inser t the discount code ‘MoleMap10’ at
checkout page to receive a 10% discount on your
OFFER Solbari order. Visit www.solbari.com15 UNDERSTANDING VITAMIN D LEVELS AND HOW TO STAY SUN SAFE Known as ‘the sunshine vitamin’, vitamin D is essential to our bodies. It enhances bone growth, boosts the immune system and helps to reduce disease, while a Vitamin D deficiency can increase your risk of conditions such as osteoporosis and other potential diseases1. While small amounts of vitamin D can be absorbed from foods such as oily fish, liver and eggs, the primary source of Vitamin D is sunlight, which helps your body manufacture vitamin D.2 Your skin needs a certain amount of sunlight to allow this important process to happen. However, baking in the sun or using tanning beds is not the answer because it can increase your risk of sun damage and skin cancer, including melanoma. In fact, a whopping 90% of non-melanoma skin cancer is linked to sun exposure3, so choosing to get your vitamin D through too much sun exposure could be hugely dangerous. Instead, if your vitamin D levels are low, experts recommend supplementing your diet with vitamin D3 (the active form of vitamin D). In late autumn and winter, when the UV Index falls below 3, it’s okay to spend time outdoors in the middle of the day with some skin uncovered.4 Can your body still produce vitamin D if you’re wearing sunscreen? Many people wrongly believe that sunscreen may inhibit the body’s production of vitamin D. However, a new study showed an increase of vitamin D in participants during a week of cloudless weather, with a very high UV index, even when sunscreens were used properly and prevented sunburn.5 So, short answer wearing sunscreen won’t stop you getting enough vitamin D. But remember, over-exposure to the sun is NEVER recommended, because of the increased risk of skin cancer, including melanoma. If you’re concerned about your vitamin D levels, talk to your doctor about taking supplements. And if you’re concerned that you’ve been getting too much sun, we recommend a thorough check-up of your skin and moles to detect any signs of skin cancer early – when it’s most treatable. References: 1,2. Skin.cancer.org: https://www.skincancer.org/skin-cancer-prevention/sun-protection/vitamin-d/ 3,4. AU: Melanoma Institute Australia: https://www.melanoma.org.au/understanding-melanoma/melanoma-facts-and-statistics/ NZ: https://www.melanoma.org.nz/facts-risk-factors 5. Cancer Council: https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/vitamin-d
16 3 GOOD REASONS TO HAVE A SKIN CANCER CHECK, EVERY YEAR Reducing your skin cancer risk is similar to reducing the risk of other cancers – the more often you’re checked by an expert, the better the chances of detecting it early, when it’s most treatable. Here are three key reasons to have your skin checked regularly: 1. New Zealand has the highest rate of melanoma in the world.1 That’s right, nearly 11 Kiwis are diagnosed with it every day – and around 350 of us die of it every year. (2, 3) However, if it’s detected early, it’s almost always treatable. Melanoma is the most dangerous type of skin cancer – and if left untreated, it can quickly spread to other parts of the body.4 What’s more, melanoma can appear on skin that’s not normally exposed to the sun, so it’s very difficult to detect it yourself. 2. Your skin is always changing. A mole can change markedly in less than 12 months. That’s why you can see why we recommend having a thorough, expert skin cancer check – not just occasionally, but every single year.
We also recommend checking your skin 17
thoroughly yourself at least every three
months in between appointments, or ask
your GP to check it for you.
3. Early detection is your best
protection.
Our most comprehensive service, a
Full Body MoleMap is an on-going skin
surveillance programme that includes
full body mole-mapping to track changes
over time, plus EarlyDetect precision
detection, diagnosis and monitoring of
all at-risk moles, plus unlimited free spot
checks between appointments.
This can be more effective than having a
one-off of occasional skin check. A long-
term, skin-mapping system is an effective
way to detect melanoma in its early
stages. Just as you tend to have regular
dental, breast or prostate checks, it’s a
good idea to make skin cancer checks an
essential part of your wellness routine –
every year.
References:
Reference: 1,2,3,4. Melanoma NZ: https://www.melanoma.org.nz/facts-
risk-factors
ABOUT MOLEMAP
Our team of leading Dermatologists and Melanographers have been
detecting and diagnosing melanoma for over two decades. Only
MoleMap’s proven system combines head-to-toe skin mapping
by trained Melanographers with expert diagnosis of any suspicious
moles by specialist Dermatologists.
That’s what makes us unique and what makes our skin cancer
detection service so effective.
Get $20 off using promocode ‘WELL21’ any
MOLEMAP MoleMap appointment when you book before
31/03/2021. Simply book online at molemap.co.nz or
OFFER call us on 0800 665 362.18
SUMMER WORD FINDER
A light-hearted puzzle to help you while away the long summer days... Name:
Created with TheTeachersCorner.net Word Search Maker
Summer word finder
E M O W Q M U Z S F S E I B R A B D M L
U T K C J A F P S S X R Q S M J T M J C
W E T H G R Z G A B H C A E B L M C C D
H X R T S G V J Y D D F Q T I R O J F G
Q O X M W G D R U G P F P A M E L O M L
A A K G A R S U N S M A R T U O R N P U
B Q R V K B R U N M X C M X K M Q W M S
U J R J R P V H A F C Y M E C Z X G F R
H G L D N K N I K S R U O Y E V O L M U
G F F J Z M C G E U M S J T H X J Z S X
X T M L J E X F D N A S Y S C N B E Y V
W C I A V G P N X S L H E L N I W V A J
X U D U E E I A W C S W I A I L P X D K
G P B Y S R H A C R E G N D K O O V Y L
B Y G U S M C J B E I U O N S Y R P Z S
U J T M I U I E L E N G A A T I C V A E
N G M A J Z N W C N N V L J R P J I L A
F M M W O X O H S I U V Z F L E B R H N
U D X S C B Q J A U S N B L O A O N R N
K B B S N V J Y G T N C X Z H C A E B D
SUNSCREEN SPF SUNHAT
LAZYDAYS BEACH BOAT
BARBIES BEACHBAG SKINCHECK
BARBIES LAZYDAYS SPF
SUNSMART MOLEMAP SUNNIES
BEACH LOVEYOURSKIN SUNHAT
JANDALS SWIMSUIT LOVEYOURSKIN
BEACHBAG MOLEMAP SUNNIES
POOL ICECREAM SAND
BOAT POOL SUNSCREEN
ICECREAM SAND SUNSMART
JANDALS SKINCHECK SWIMSUIT19
“Some of the
best memories
are made in
flip-flops.”
Kellie Elmore
info@molemap.co.nz | molemap.co.nzMOLEMAP
SUMMER WELLNESS
2021You can also read
