Sunscreen,..which SPF suits me?

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Sunscreen is important to maintain the skin integrity and prevent further damage by ultraviolet ray.

Sunscreen is the utmost important thing for those who are involved outdoor activities. Some are not clear, sometimes confused and misunderstand about which SPF they should choose, how much they need to apply, how frequent they need to apply and the list goes on. Here are some quick info about the sunscreen before you decide what to buy for yourself.

быстрый займ на карту срочно1. What is SPF?

SPF stands for ‘sun protection factor’ or more accurately; sun burn protection factor, It shows the level of protection against UVB, not the protection against UVA.

2. What are UVA and UVB?

UV radiation from the sun is transmitted in three wavelengths – UVA, UVB and UVC.
  • UVC does not penetrate the earth’s atmosphere, so we only need to protect against UVA and UVB.
  • UV radiation in the form of UVA is associated with skin ageing. It affects the elastin in the skin and leads to wrinkles ; sun-induced skin ageing and skin cancer. UVA penetrates the skin more deeply than UVB.
  • UVB is the form of UV radiation most responsible for sunburn and has strong links to extension damage that can cause skin cancer. Most of the sunscreen products are design against UVB which is only for sunburn protection.

3. Higher SPF better for me?

It depends on the type of outdoor exposure you are expecting. For incidental sun exposure,..when you are outside only for minutes at a time, a sun protection factor (SPF) of 15 is usually sufficient.

For extended and  intense exposure, you should use a broad spectrum, water-resistant sunscreen with an SPF of 30 or higher. Basically,..

  • SPF 15 blocks 93% of UVB rays
  • SPF 30 filters out up to 97 percent.
  • SPF 50 filters out up to 98 percent.

SPF 30 sunscreen only gives you 4% more protection than SPF 15 sunscreen and SPF 50 only add on 1% extra protection compare to SPF 30.

Therefore, most dermatologists recommend to use SPF 15 or SPF 30 sunscreen for Asian.

4. Why not use a really high Sun Protection Factor (SPF)?

Sunscreens with really high SPFs, such as SPF 75 or SPF 100, do not offer significantly greater protection than SPF 30. It mislead people into thinking that they have more protection than they actually do.

5. How does sunscreen works? 

The ingredients of sunscreens contain organic and inorganic filters which acts as mirrors; bouncing back UV straight back off the skin.

6. How much should I apply?

When using liquid forms, the minimum you should apply is at least six full teaspoons, (approximately 36 grams) That is about 2 mg per cm²  to cover the body of an average adult. The best amount to apply are as below:

  • 2 arms = 2 teaspoons
  • Face + neck = 1 teaspoon

and just over one teaspoon to each leg, front of body and back of body.

  • 2 legs = 3 teaspoons (1 leg would need over 1 teaspoon)
  • Front of body = 2 teaspoons
  • Back of body = 2 teaspoons

Applying less will reduce the protection against UVB.  For example, only applying half the required amount can actually reduce the protection by as much as two-thirds.

7. How frequent should I apply?

It is also easy to forget to reapply sunscreen as often as necessary. Apply sunscreen 15 to 30 minutes before going out in the sun to allow it to dry, and then again shortly after heading outdoors to cover any missed patches and to make sure you’re wearing a sufficient layer. Reapply it at least every 2 hours. And apply immediately again after swimming, perspiring and towel drying or if it has rubbed off

Now, what about UV protection on your clothes. Perhaps in the next post, but till then, keep healthy and be inspired 😉


  1. Reference : http://www.skincancer.org

Skin care for active ladies

As active ladies, we never allow sweat, mud, and temperature fluctuations to get in the way of our work outs. We love the outdoors and being close to nature. Therefore, we must take special care of our skin as we are constantly exposed to the sun and pollutants.

Being out on the sun is great, but beware of UV rays

1. Beautiful on the outside


Cleanse – tone – moisturize

  • It might sound basic, but the key to mastering these 3 simple steps is finding the right product for your skin type. Plus, as we age, our skin will have different requirements too, so it is always important to adapt and change along the way according to your skin’s requirements.
Finding the right cleanser, toner, and moisturizer will do wonders for your skin

Finding the right cleanser, toner, and moisturizer will do wonders for your skin

Sun protection

  • Use sunscreen with at least SPF 30, and reapply every 2 hours or after swimming/ sweating. Not only will this prevent sunburn, but it will also minimize wrinkles, dark spots, and uneven skin tones.
Thanks to the new swimwear, most of your body parts are covered from sunburn. Now all you need is sunscreen for your face!

Thanks to the new swimwear, most of your body parts are covered from sunburn. Now all you need is sunscreen for your face!


Weekly face masks


Home made and natural

  • If you don’t have time for a professional facial session with a dermatologist or a beautician, an inexpensive face mask is the fastest and cheapest way to give your skin some TLC. You can make some at home by using natural ingredients such as honey, raw sugar, coffee, and lemon. But there are plenty in the local drugstore too, read the ingredients carefully.

Serums/ essential oils

Argan oil is a must have for me

Argan oil can be used on your hair and nails too.

  • Contrary to popular belief, high grade essential oil will not leave the skin oily. It is quickly absorbed into the skin, and is best left overnight. My favourite is tea tree oil (for pimples and blackheads) and argan oil (all over the face to maintain youthfulness, minimize pores, moisturize, and reduce scars).

2. Beautiful on the inside


Well-balanced diet

A healthy diet doesn't have to be boring or bland

A healthy diet doesn’t have to be boring or bland

  • Omega-3 fatty acid from salmon, walnuts, and chia seeds. It improves skin elasticity, giving a youthful appearance to your skin.
  • Antioxidants. Colourful fruits and vegetable such as tomato, blueberries, and spinach contain antioxidants that can help fight free radicals (molecules that harm the skin and cause signs of aging)
  • Drink enough water
  • Quit smoking and minimize caffeine intake.



  • Vitamin C.


Vitamin C is a powerful antioxidant, helps to fight radicals that are formed from exposure to pollutants, sun, and the natural process of aging. It is found abundantly in oranges, however, swallowing a 1000mg tablet is more convenient than eating a few oranges. It is also an immune system booster.

  • Collagen.


Collagen is a protein that helps to hold our skin together, giving it a ‘bouncy’ appearance and maintain its elasticity. After the age of 25 years old, our collagen production slows down so the skin starts to sag and wrinkle. It is also boosts your skin’s natural repair process, so it helps to reduce scars. Nowadays, there are plenty of collagen supplements and you will be spoilt for choices. For muslims, check the ingredients and ensure that it is halal-certified because collagen can come from bovine or porcine sources. When in doubt about the safety of the ingredients, check with a medical professional before consuming.

  • Biotin for hair and nails.
Biotin are also found in avocado too

Biotin are also found in avocado too

More study is needed on this matter, however since there are no negative side effects on biotin there is nothing wrong in consuming a tablet, as long as you stick to the recommended dosage. Biotin helps strengthen hair and nail, so they are less brittle, thicker, and more shiny.



Until next week,

The Weekend Runner