Integrative Therapies for Healthy Summer Sports

Natural Standard celebrates the start of summer by highlighting several integrative therapies for the season of sun and sports.

With summer sports comes increased sun exposure and the need for sun protection. Sunburn may occur when the amount of sun or ultraviolet (UV) light exposure exceeds the ability of the body's pigment called melanin to protect the skin. Many integrative therapies have been studied for their potential to protect the skin against such exposure.

Lycopene in combination with other carotenoids, such as beta-carotene, vitamins C and E, selenium and proanthocyanidins, may help in reducing sunburn. Carotenoids are highly pigmented (red, orange, yellow), fat-soluble compounds naturally present in many fruits, grains, oils and vegetables (green plants, carrots, sweet potatoes, squash, spinach, etc). Selected protective effects from UV rays have been observed in small, short-term studies. There is also evidence that taking pomegranate extract by mouth may reduce damage to the skin caused by exposure to UV rays. Additional studies in this area are warranted.

Along with increased sun exposure, sports injuries, such as strains and sprains, are common during the summer season. The musculoskeletal system includes bones, muscles, joints, ligaments, tendons and bursae (fluid-filled sacs). Any of these components can be injured by trauma or affected by a number of diseases causing joint, tendon and muscle problems.

Athletes may be more susceptible to injuries as they continuously apply pressure on body parts and use forceful movements. Nutritional changes along with the addition of supplements (vitamins, minerals and herbs) may be effective in reducing joint, tendon and muscle pain. Foods high in calcium, such as spinach, kale, figs and dairy products, are recommended by healthcare professionals.

Early study suggests that cherry juice may prevent damage to muscles caused by exercise. Additionally, Pycnogenol®, the registered trade name for a patented water extract of the bark of the French maritime pine, may effectively prevent cramps, muscular pain at rest and pain after/during exercise in athletes prone to cramps. Further research is needed before any firm conclusions can be made.

For more information about integrative therapies for common sports injuries, please visit Natural Standard's Sports Medicine Database.

For more information about integrative therapies for sun exposure, please visit Natural Standard's Comparative Effectiveness Database.

Comments

[nh]

I am commenting on this article now to reiterate the importance of getting outside and getting sunlight. With winter right around the corner it is important to still get outside and grab some rays. It is also important to continue to keep active. Depression, inactivity and weight gain definitely rises in the winter months. So it is important to do whatever you can to keep active, get outside, and eat healthy.

[NA]

Even though fall is upon us, I think the information provided in this article is applicable year round. I enjoyed reading about the various foods that may also play a therapeutic role during summer months. I found it to be very interesting that lycopene and carotenoids may help reduce sunburn and that pomegranate may offer some protection against UV rays. The foods mentioned may not only help with sun exposure, but are easily accessible and delicious as well.

[AB]

Teas such as cooled black tea can be applied topically to the skin to soothe sunburn. Some research has shown that the tannic acid and theobromine in tea help remove heat from sunburn. Catechins help prevent and repair skin damage and may help prevent chemical and radiation-induced skin cancers. Another study has shown that when green tea is ingested the polyphenols help protect the skin against damage from the UV radiation that causes sunburn.

[UP]

I think this is interesting. I wonder if pomegranate has any topical effects of reducing UV damage to skin. If it does, I wonder if sunscreen manufacturers are going to start incorporating pomegranate into their formulation not just for the scent but also the protective effects.

[DV]

It is so important to protect your skin from the sun, especially in the blazing heat of the summer. I now wear sunscreen all the time to help protect myself from harmful UV rays but I have some discoloration on my face from previous exposure. I looked on the Natural Standard website and saw that soy-based creams might be helpful for reducing this kind of discoloration. Has anyone used any soy-based creams or lotions? How did they work?

[JK]

I just read an interesting article relating to children and sun protection. It stated that children need sunglasses just as much as they need sunscreen because they are extremely susceptible to cornea and retina damage. Furthermore, it is essential for all people to wear sunglasses in the sun because the eye can get damaged quite easily. I think people have become more aware of protecting their skin from damaging UV rays but they forget that sunglasses are just as essential in protecting yourself from the sun.

[EM]

These are all great options- I wonder if any of them have been seen to have long-term benefit. I've just read some scary info on the increase in joint replacement surgeries, and it would be great to have some therapies such as these to avoid the damage that leads to these invasive measures.

[EM]

I look forward to more information on the use of pomegranate in the area of sun protection. The other therapies may help once you have a sunburn, but in this scorching summer sun I'm interested in something that can protect my skin from all that UV damage!

[Tim Cober]

After getting a sunburn, I usually apply aloe vera gel to my skin to get some relief. It was interesting to read about the studies done on the use of aloe for burns on the monograph on Natural Standard--In one study in particular, aloe vera gel demonstrated anti-inflammatory effects superior to those of 1% hydrocortisone in placebo gel!

[GDC]

I was reading an article that stated that some researchers in Spain have a finding that pomegranate extract reduces cell damage especially to the skin cause by UV light exposures. This might also help to slow down the process of aging. The study took only a month. I think it will be interesting to see the outcome in a much bigger and multicenter study.

[SM]

This is a very interesting post because it highlights some easy, everyday changes anyone could make. I like the suggestion of eating foods with calcium to reduce chances of joint, tendon, and muscle pain. As long as we keep in mind that its important to take precautions not to injure ourselves, increasing dietary calcium intake is a beneficial step most people can easily take.

[CC]

I find the comment about cherry juice to be very intriguing. I jog regularly for exercise and deal with shin splints from time to time. I love eating cherries in the summer, I wonder what quantity of cherry’s I would need to eat to help with the shin splints? I looked up cherries in the foods, herbs, and supplements database on Natural Standard and it received a Grade B recommendation for muscle strains/pains. Cherries are definitely something I’ll be trying for shin splints this summer!

[MW]

While some of the above supplements may be helpful in protecting us from the sun it is important to note that nothing is a substitution for sunscreen. Skin cancer is rising at an alarming rate and sunscreen is the best protection against skin cancer. In regards to sports injuries many of these can be prevented by simple stretching. The Natural Standard has a great information about stretching exercises such as yoga. A few minutes of yoga everyday can help prevent sports injuries.

[Emily]

Another great reminder for the summer season is to stay hydrated! Quite intuitively, athletes who are dehydrated run a much greater risk for sports injuries than those who are properly hydrated. The Natural Standard monograph of water privatization touches upon the federal Safe Drinking Water Act (SDWA) that can be traced back all the way to Nixon's years of presidency. Since the Environmental Protection Agency (EPA) monitors the quality of tap water, Americans have no excuse not to properly hydrate in the summer (especially athletes!).

[MN]

It's interesting that cherry juice can be used to prevent muscle damage induced by exercise. According to the British Journal of Sports Medicine, patients who drank 12 oz of cherry juice (equivalent to 50-60 cherries) twice daily for 8 days before working out had lower pain scores after working out (versus placebo). It sounds like a delicious way to keep the pain away!

[SD]

JR made a very good point that people still need to use traditional sunscreen. Especially in areas where the sun is particularly strong and they are going to be out in the sun for a long period of time. Hopefully there will be stronger evidence for the use of alternative options but for now counsel on the importance of sunscreen. Better safe than sorry.

[DD]

This was a really interesting article and a good reminder on how sports related injuries to usually come along with the sun during the summer months. I’m curious to see if more studies linking cherry juice to preventing muscle damage will turn up! Also, something important to note is how quickly dehydration comes along during the summer months. Especially, in children who are also athletes. Children sweat less than adults do so that makes it harder for them to cool off. Staying hydrated is crucial to health during the summer months!

[CL]

With the hot weather coming up, sun protection is going to be very important for people who are going outside and being more active. In addition to skin health, eating more nutritious fruits and vegetables should be part of a person’s daily routine already. I looked up Natural Standard’s monograph for spinach in regards to the muscle/bone health. Its high calcium content makes spinach beneficial for bone health, however it is bound to oxalates and so our bodies absorb less calcium. Milk seems like it would be a better alternative in terms of calcium absorption.

[JR]

I think that while it is interesting that lycopene and other carotenoids show some promise to help reduce sunburn, if a patient approaches a health care provider asking whether or not she can avoid applying sunscreen by eating lots of lycopene and carotenoid-rich foods it is important that the HCP diligently inform the patient to continue applying a UVA/UVB blocking sunscreen in order to effectively decrease the risk of skin cancers and other skin disorders.

[KM]

This article really sparked an interest for me since I love outdoor sports. I was especially interested in the use of Pycnogenol® to prevent cramps and sports-related pain. After reading the Natural Standard website I learned that Pycnogenol® has been used for a variety of other reasons such as asthma and Type 2 Diabetes. I'll be interested to see if more studies can link these effects.