What does SPF mean?
SPF means ‘sun protection factor’. So the higher the number on a sunscreen bottle, the more protection you’ll get from wearing it. The SPF rating is a measure of the sunscreen’s protection against ultraviolet B (UVB) rays that cause sunburn.
What about the little stars on the bottle?
SPF measures protection against UVB rays, but there’s another type of sunbeam we need to be aware of when protecting our skin: UVA rays. The UVA protection rating on sunscreen is indicated using a star rating out of five. Look out for this too when choosing your sunscreen.
What’s the difference between UVAs and UVBs?
About 95% of light that reaches our skin is made up of UVA rays, they’re present all the time, even on cloudy days. They are what causes your skin to tan, and wrinkle, and they penetrate all the way down into the deepest layers of your skin.
UVB rays are the kind that cause visible, and painful, sunburn on the outer layers of your skin. They have a smaller wavelength to UVA rays and therefore do not penetrate as deeply. The intensity of UVB rays varies dependent on location, time of day and season. In the UK UVB rays are the strongest during our summer months, between April and October.
What if it’s cloudy?
The sun’s rays penetrate clouds easily, and UVA rays penetrate glass too, so it’s always important to use sun protection, even if it doesn’t feel like a typical sunny day. Sunlight also bounces off reflective surfaces like water, snow or sand, which is why it’s important for skiers to wear sunscreen, even when it’s snowing.
So what level of protection do I need?
The NHS recommend using an SPF of at least 30 and a UVA protection of at least four stars. Don’t forget, sunshine in small doses can be very good for us as it provides us with much needed vitamin D. Try to find a balance between enjoying the weather and protecting your skin, and remember to stay indoors or seek shade when the sun is highest in the sky, between 11am - 3pm.

5 things you should know about sunscreen

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Written by: Bianca Armitage, Health &amp; Wellbeing Coach, Babylon
 
We all know we should be eating healthy foods and drinking lots of water. So why don’t we?
Sometimes, the advice is a little overwhelming. Or maybe a bit generic and not very actionable in day-to-day busy life. Let’s change that.
It’s Nutrition &amp; Hydration week, and this is a super common topic I work on with my patients at Babylon. Nutrition and hydration play a massive role in preventing many diseases and illnesses. Eating a healthy, balanced diet has been shown to reduce inflammation, prevent heart disease and can even get Type 2 Diabetes into remission. There’s also emerging research on the links between what we eat and our mental health! All sounds great, right? But there’s a massive gap between knowing we maybe SHOULD be doing something, and actually doing it. That’s where I come in! Firstly, forget the “should”. Do you WANT to? And what’s your “why”? Only then do we add tools.
A great place to start when it comes to our nutrition is diversity. We really want to be eating 30+ different plants a week. Sound like a lot? Well, it’s not so hard to do when we realise what counts as a plant. This can be anything from your classic fruits and veggies, to beans, nuts, wholegrains and even herbs and spices! You’d be surprised how many you’re probably already eating.&nbsp;
Having lots of plant diversity not only fills us with lots of nutritious goodness but it also helps support our gut microbiome to be full of all the “good” gut bugs we want. Research has shown that having more diversity of good gut bugs is associated with better brain, heart, metabolic, immune and mental health, just to name a few! If you’re still feeling a little overwhelmed at the idea of eating 30+ different plants, start super small. Try this: stick a list on your fridge and note down how many plants you ate that week, then just add one next week. And I’m not saying eat 100% healthy all the time either. I may be a Health and Wellbeing Coach but my love of pizza is borderline ridiculous. And that’s okay. Food is about enjoyment as well as nutrition. A great split we can aim for is the 80/20 model: 80% healthy, 20% just enjoyment. Plus, if you find yourself craving, say, a pizza a little more than 20% to start with, think “Can I add a plant to this?”. Maybe a handful of spinach? It’s all about those baby steps!&nbsp;
The same goes for water. Start with one glass of water on your desk or bedside table as you start the day, every day for a week, then build up. We can all incorporate one new plant or glass of water in our lives.&nbsp;
I challenge you this week, how many plants will you have? What new one can you add? And why not have a glass of water whilst you stare at your fridge list and have a think.

Nutrition’s Role in Preventative Care

Being diagnosed with anxiety can be very confusing. On one hand, at least now you have a better understanding of why you’ve been struggling and have a treatment plan in place to try and improve your mental health. But, on the other hand, you suddenly have to tell your loved ones that you have an anxiety disorder. As if you didn’t already have enough on your plate by simply living with anxiety, you now have to figure out how to explain anxiety to someone who doesn’t have it.
But how do you describe anxiety to someone? Is there an easy way to explain anxiety to someone who may not understand it in the way you do?&nbsp;
There’s no quick and easy answer to this but there are definitely things you can do to help make the situation easier for yourself as well as the person you are trying to explain it to. So let’s take a look at some top tips on how to explain anxiety to a loved one.
<h2>Make sure you understand your anxiety</h2>
This may sound obvious, but before you can explain your anxiety to someone else, you first need to understand what it is yourself.&nbsp;
You’ve probably been living with the condition for a while and therefore have a pretty good idea of how you feel day to day, but in order to get a deeper understanding of why you feel the way you do, you need to understand what type of anxiety you have.
<h3>Different types of anxiety</h3>
Anxiety comes in many different forms. Everyone deals with a certain level of anxiety every now and again but for some people, it can seriously affect their daily life. Those suffering from an anxiety disorder will experience persistent anxiety which can have a significant impact on several aspects of their life.
Examples of anxiety disorders include:1
<ul>
 <li>Generalised anxiety disorder (GAD)</li>
 <li>Panic disorder</li>
 <li>Phobias</li>
 <li>Obsessive-compulsive disorder (OCD)</li>
 <li>Post-traumatic stress disorder (PTSD)</li>
</ul>
All anxiety disorders sit on a spectrum and no two people experience exactly the same thing. Getting to grips with your anxiety as well as how it impacts your life is the first step to being able to explain your anxiety to a loved one.
 
<h2>Explain the physical symptoms</h2>
The symptoms of anxiety can range from anxious thoughts to general fatigue, even panic attacks that can feel more like a heart attack. By alerting someone to the huge array of symptoms that can accompany an anxiety disorder, you’ll give them a better understanding of just how debilitating the condition can be.
Not all those who suffer from anxiety disorder will experience all of the symptoms associated with it but there is a list of symptoms broadly associated with anxiety disorders. Common symptoms of anxiety include:2
<ul>
 <li>Restlessness</li>
 <li>Difficulty concentrating</li>
 <li>Experiencing feelings of dread and fear</li>
 <li>Irritability&nbsp;</li>
 <li>Physical symptoms, like fatigue, stomach aches or muscle tension&nbsp;</li>
</ul>
Common symptoms of an anxiety attack or panic attack include:3 

<ul>
 <li>Palpitations or pain in your chest</li>
 <li>Trembling or shaking</li>
 <li>Breathing difficulties&nbsp;</li>
 <li>Tingling in your fingers, toes or lips</li>
 <li>Nausea</li>
 <li>Dizziness&nbsp;</li>
</ul>
<h3>Give examples of the anxiety symptoms you deal with</h3>
Like we’ve already discussed, no two experiences of anxiety are the same. The symptoms you have and the way anxiety feels for you may be completely different to the symptoms another person encounters. It’s therefore important to take time to explain your specific anxiety symptoms to your loved one.
<h3>Use colourful imagery</h3>
Try to explain your anxiety symptoms in ways your loved ones might be able to relate to.&nbsp;
For example, saying “it feels like I am breathing through a whistle” may help them to understand the physical symptoms that you feel.
 
<h2>Ask them what makes them scared, anxious or overwhelmed</h2>
It’s hard to relate to something that simply doesn’t factor into your day-to-day life. Encourage your loved ones to think about anxiety differently by asking them about their biggest fears or worries. By comparing your anxiety to specific situations that have caused them distress in the past, you can give them a better understanding of the pressures and emotions you have to deal with every day.
Don’t be afraid to highlight how often these symptoms occur. Your loved ones might be able to relate to feeling scared about going to the dentist for a few hours but when you explain that you carry around that feeling of dread all the time, they may start to understand your anxiety a little better.
 
<h2>Tell them what situations are stressful for you</h2>
Those who don’t suffer from severe anxiety are probably blissfully unaware of the racing thoughts, headaches or sweating you might experience. What you know to be extremely stressful situations may be completely mundane for someone who doesn’t have an anxiety disorder. Giving them a heads-up about things that might trigger your anxiety may help them support you better
For example, if going to the grocery store or arriving at a party alone triggers your anxiety symptoms, you need to spell this out to them. This will not only give them an insight into the true impact anxiety is having on your daily life but it will also give them a chance to offer you support.
 
<h2>Tell them what helps you</h2>
Although there are several types of therapies, treatments and medication available to help control anxiety, the methods that work for you will be different from what works for someone else.
By living with anxiety, you’ve probably figured out what kinds of situations stress you out as well as what kinds of things help you to<a href="https://www.babylonhealth.com/en-us/blog/health/mindfulness"> manage your anxiety</a>. In order for your loved ones to be able to understand your anxiety as well as help you to manage it, you need to tell them what works for you.
If<a href="https://www.babylonhealth.com/en-us/blog/health/your-guide-to-self-care"> self-care practices</a> such as a regular bedtime routine, prioritising your physical health, and eating healthily (i.e., avoiding stimulants such as coffee later in the day) is having a positive impact on your well-being, make sure your loved ones know about it. If medication or regular therapy is working for you, then tell them. That way, they can help make sure that you stick to a lifestyle, routine and treatment plan that works for you.
 
<h2>Ask for their input</h2>
Trying to be there for someone when you can’t truly understand what they are going through is hard. Your loved ones might be desperate to help you but they just won’t know how. Asking for their input will make them feel included.
This isn’t just a token gesture — it’s also a great way to get some insight into what triggers and helps you. While it’s true that nobody understands your anxiety better than you do, your friends and family may have noticed things that you simply haven’t. They may be able to help you identify triggers or find new methods to manage your anxiety.&nbsp;
By asking for their input, you will no longer be dealing with your anxiety alone. You’ll be a team.
 
<h2>Be patient</h2>
This one’s very easy to say… not so easy to do.
What you need to remember in this situation is that just because something is obvious to you, it isn’t necessarily obvious to someone else. We’re all different. Someone who doesn’t suffer from anxiety may be completely oblivious to a lot of things that completely consume you, and that’s OK.
It may take them a little while to understand how anxiety affects you. In fact, they may never completely understand it. Try to be patient with them and explain things as much as you can.
 
<h2>Direct them to credible sources</h2>
We can tell you all about the benefits of opening up to a loved one but the truth is, sometimes it can be difficult to talk about mental health. If you are finding this, a good alternative can be sharing an article or website which you feel describes your symptoms well. You could even share this blog with them!&nbsp;
The internet is full of all sorts of advice but not all of it is helpful or even medically accurate. So, when it comes to informing your friends and family about anxiety or any other mental illness, make sure you direct them to credible online resources such as the <a href="https://www.nhs.uk/">NHS </a>website.&nbsp; 

<h2>Babylon offers high-quality, 24/7 comprehensive health care. Let us help:</h2>
<a href="https://www.babylonhealth.com/en-gb/download-app">Download the Babylon app</a>
Learn more about<a href="https://www.babylonhealth.com/en-gb/product"> our services</a>
 
References:&nbsp;
<ol>
 <li><a href="https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/anxiety-disorder-signs/">Signs of an anxiety disorder, NHS</a>, published January 2022&nbsp;</li>
 <li><a href="https://www.nhs.uk/mental-health/conditions/generalised-anxiety-disorder/symptoms/">Symptoms - Generalised anxiety disorder in adults, NHS,</a><a href="https://www.nimh.nih.gov/health/topics/anxiety-disorders"> published October 2022</a></li>
 <li><a href="https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/anxiety-fear-panic/">Anxiety, fear and panic, NHS, </a><a href="https://www.nimh.nih.gov/health/topics/anxiety-disorders">published October 2019&nbsp;</a></li>
</ol>

How to explain anxiety to someone 

Why Babylon?
Enjoy access to&nbsp; 24/7 healthcare with a range of healthcare professionals right from your device. Benefits include:
<ul>
 <li>Fast, convenient access to the care you need, when you need it</li>
 <li>Direct access to the right clinician for your needs&nbsp;</li>
 <li>High-quality care from one of the largest digital-first healthcare providers in the UK</li>
 <li>No need to deregister from your NHS practice</li>
</ul>
You can:
<ul>
 <li>View your Babylon clinical records securely through the app</li>
 <li>Book 24/7 digital appointments with your choice of clinician.&nbsp;</li>
 <li>Access a suite of digital self care tools to support your health concerns and help you manage your health</li>
 <li>Have prescriptions sent to a pharmacy of your choice or delivered to your home</li>
 <li>Get investigations or referrals to a range of specialists</li>
 <li>Receive sick notes</li>
</ul>
 
 
Our Healthcare Professionals
 
When you book an appointment, we will recommend a healthcare professional based on the type of concern you have. Read below to see how our healthcare professionals can support you.
<ol>
 <li>Advanced Nurse Practitioners (ANPs)
 <ol>
 <li>Advanced Nurse Practitioners can provide advice, diagnosis and treatment for both minor and complex non-pregnancy related issues or concerns.</li>
 </ol>
 </li>
</ol>
Referrals to an appropriate specialist are available if needed.&nbsp;&nbsp;&nbsp;
<ol>
 <li>Mental Health Practitioners (MHPs)
 <ol>
 <li>Mental Health Practitioners can assess and provide advice and management for a wide range of mental health queries. Referrals to an appropriate specialist are available if needed.</li>
 </ol>
 </li>
</ol>
*Please note mental health practitioners cannot prescribe medication.
<ol>
 <li>Physiotherapist&nbsp;
 <ol>
 <li>Physiotherapists specialise in treating Musculoskeletal conditions and provide advice, diagnosis and treatment of muscle, joint and bone injuries, and aches and pains.&nbsp;</li>
 </ol>
 </li>
</ol>
Referrals to an appropriate specialist are available if needed.&nbsp;
*Please note, physiotherapists cannot prescribe medication.&nbsp;
<ol>
 <li>Pharmacist
 <ol>
 <li>Prescribing pharmacists can provide short supplies of repeat medications for most conditions including Asthma and Depression. They can also issue emergency contraception and offer diagnosis and advice for minor ailments.</li>
 </ol>
 </li>
</ol>
 
<ol>
 <li>GPs
 <ol>
 <li>General Practitioners (GPs) specialise in primary care and have a broad range of medical knowledge. They can treat patients of all ages and are able to provide referrals when investigations or specialist treatment is required.</li>
 </ol>
 </li>
</ol>
How to book?
To access these services, simply select ‘Book appointment’ in the Babylon app, and choose the reason that best describes your symptoms.&nbsp; If you prefer to be on an annual subscription, remember to add subscription first (see below under pricing). Complete your booking with one of our skilled healthcare professionals.&nbsp;
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How much will it cost?
Babylon offers several payment plan options. Simply choose the one that fits you best.&nbsp;
Pay as you Go
Best for those one-off concerns for you or a family member, get the quality care you need without committing to a plan.&nbsp;
<ul>
 <li>£59 GP</li>
 <li>£48 Advanced Nurse Practitioner</li>
 <li>£48 Physiotherapist</li>
 <li>£45 Mental health Practitioner</li>
 <li>£45 Pharmacist</li>
</ul>
Annual Subscription
Enjoy peace of mind with quick access to clinical appointments whenever you may need them.
<ul>
 <li>£249 Annual*.&nbsp;</li>
</ul>
${component: addSubscription}
 
You can read more about Babylon’s services on our <a href="https://www.babylonhealth.com/en-gb">website</a> and on our <a href="https://support.babylonhealth.com/hc/en-us/categories/201545649-Accounts-Payment">FAQ</a> page.
 
*Subject to fair use policy. See <a href="https://support.babylonhealth.com/hc/en-us/categories/201545649-Accounts-Payment">FAQs</a> for more detail.