When it comes to toxic mold exposure, this couldn’t be more true that “your skin tells your story.” Mold is hard on your skin. Whether you’re actively being exposed or dealing with a past exposure, mold leaves its legacy on your skin.
When most people think of mold, they think of mold allergies – sneezing, runny nose, and sinus congestion. You may be wondering what mold allergies have to do with the appearance of your skin. It turns out you can have a skin allergy to mold spores. Skin allergies to mold may cause skin conditions like eczema, allergic dermatitis, or chronic itchiness. These are the symptoms of being around mold spores. But there’s more to this story.
Just like true beauty is more than skin deep, so is the mold story. The mold-skin story goes beyond mold spores. You see, allergies are a reaction to mold spores. But many mold-skin reactions are actually from the chemicals that mold off-gasses, called mycotoxins. Mold emits these toxins into your indoor air. You absorb them into your body simply by breathing that toxic air, causing skin issues that express from the inside out.
Mold mycotoxins induce toxic effects in your body that cause your skin to lean towards its least-desired skin tendency. That’s right; mold highlights your skin’s worst attributes. Do you tend toward acne? Well then, mold will push this tendency to deep cystic acne. Do you tend toward dryness and wrinkles? Well then, mold will push this tendency to deeper wrinkling and rapidly expanding age-spots. Tack on a little mold allergy inflammation, and you have a recipe for ultra-sensitive, reactive skin. Total bummer!
Let’s look at the five skin types to see how mold might be playing a role:
skin health
How Adrenal Imbalance Impacts Skin Health
Most of us know we shouldn’t stress. However, when life throws challenges our way, from work to our social lives and home lives, our thoughts can be toxic and block our path to confidence and good health.
In addition, negative thoughts and unmanaged stress put a burden on our adrenals, which can create hormonal imbalances. The good news is there are steps you can take to reduce this burden and support healthy hormones – even if it feels impossible right now.
How Adrenal Imbalance Impacts Your Skin and Health
The adrenal glands are located above the kidneys and they make hormones such as cortisol and adrenaline. They also make hormones your body uses to make other hormones, like testosterone and estrogen.
If you’re overly stressed and often feel wired or tired, you may have imbalances in cortisol – or adrenal fatigue. And when the adrenal hormones are imbalanced, they can cause many issues in the body – and they can create skin issues. Excess belly fat, sugar cravings, and insomnia are all associated with adrenal hormone imbalance.
On the skin, imbalanced adrenal hormones can show up as acne, eczema, or rosacea. Acne often forms because when we’re stressed, the adrenal glands release the hormone cortisol. A surge in cortisol causes increased sebum production, which triggers acne. Chronically high cortisol levels can lead to sugar cravings, and eating sugar also triggers acne breakouts.
Adrenal imbalance and fatigue can also cause dark patches to appear on multiple areas of the body. Adrenal imbalance can also drive melanin production to increase, which causes hyperpigmentation. And if you have spikes in cortisol, that can trigger inflammation and cause your skin problems to worsen.
So if you’re experiencing some or all of these issues, your adrenal glands may be producing higher than normal levels of cortisol. This could be happening around the clock or during specific times of the day – usually in the evening – and this is the opposite of healthy adrenal function.
The good news is it’s possible to balance your adrenal hormones.
How to Balance Adrenal Hormones
Like everything, when it comes to balancing hormones, it’s about creating balance in your life. Stress is unavoidable, and it must be managed. And when you’re already stressed, pushing yourself too hard physically will tax your adrenals even more.
To help balance adrenal function, focus on healthy eating, movement, and mindset practices. To minimize stress, find a way to take it easy. I’ll be the first to admit this is more challenging than it sounds!
Yoga
One way I like to unwind to support adrenal balance is with yoga. Yoga has many benefits, including reducing stress in your mind and creating strength in your body.
Ready to get started on your yoga journey? Getting started is as simple as choosing your yoga location, temperature, and poses. Also, be sure to drink extra water with electrolytes if you’re doing hot yoga, especially in the winter when the air is dry and you have a greater chance of dehydration.
Breathwork
Breathwork can help you improve your mental, physical, and spiritual well-being. It involves breathing consciously and systematically by intentionally changing your breathing pattern to create relaxation. But it’s not only relaxing – there’s evidence that breathwork benefits the immune system, nervous system, digestion, and heart. It’s simple to get started – try a breathwork video on YouTube or a streaming app.
Nutrition
Eating to support healthy adrenal balance will vary based on the time of year. For example, cortisol levels tend to be higher in the winter months. Choosing seasonal foods when you can is another way to promote a healthy balance.
In addition, consider looking into supplements to help complement your diet and balance adrenals. Extra support for your adrenals to balance your levels can come from adaptogenic herbs such as rhodiola, ashwagandha, astragalus, and ginseng. Amino acids l-theanine and l-tyrosine are also useful.
The Spa Dr. offers Stress Adapt – a comprehensive blend of three unique and well-researched forms of ashwagandha extracts that help support a healthy mood and normal response to perceived stress.* Stress Adapt is carefully formulated with industry-leading ashwagandha sources and a high-quality standardized extract that is derived from whole-plant extracts (root and leaf) to provide optimal efficacy.* This is another great way to add adaptogens to your routine.
Adaptogens can also be applied topically for support. For example, ginseng root extract is a powerful adaptogen that increases the overall resistance to all types of stress and helps rejuvenate and invigorate tired-looking skin.
Read Natural Beauty Reset
My new book, Natural Beauty Reset: The 7-Day Program to Harmonize Hormones and Restore Radiance, is all about how you can support your hormones and create balance throughout the year. It shares how you can nourish your body and support your health and hormones through the seasons.
When you read it, you’ll uncover the real, overlooked causes for women of acne, bloating, fatigue, mood swings, weight gain, chronic pain, and sleeplessness. And you’ll receive a step-by-step 7-day plan for each season to finally eliminate frustrating issues without “Band-Aid” solutions that cause more harm than good.
If you need help balancing adrenals and other hormones, Natural Beauty Reset is the best way to start.
Not sure if you have high, low, or normal cortisol? Take my hormone quiz to learn more about your possible hormonal imbalances.
The Spa Dr.® Approach
At The Spa Dr.®, our approach is to help shine the light on the skin and health care information and offer our guidance to support you on your journey.
We’re offering a free 9-part documentary series – Hormones, Health & Harmony to help you balance your hormones and restore radiance. Register HERE.
My next book, Natural Beauty Reset, provides an in-depth look at how you can nourish your body and support your health and hormones through the seasons. You can pre-order my book now on Amazon.
The Spa Dr.® offers natural skin care products that are safe and free from chemicals and toxins that can harm your skin and health. Our products are formulated to contain key nutrients in their pure and active form to provide optimal results. In addition, our products are pH balanced towards mild acidity to promote and protect a healthy skin microbiome.
If you are not already part of The Spa Dr.® community, please opt-in to receive our newsletter and join us on social media.
Share this article with your friends and spread the word to promote harmonized hormones and natural beauty!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
How Estrogen Imbalance Impacts Skin Health
Our bodies continually go through hormonal changes as we age. Women can begin to experience these changes as early as their mid-thirties when perimenopause often starts. Estrogen levels decline especially after age forty and as we approach menopause. Fluctuations in hormones like estrogen can also affect our health and skin.
Estrogen is the hormone we rely on to regulate the menstrual cycle, give us beautiful curves, support brain health, bone health, skin, and so much more. We make estrogen in our ovaries, adrenals, fat cells, and other tissues – and levels fluctuate depending on the season and even the time of the month. For example, estrogen levels may be higher in the summer months compared to winter. What you might be surprised by is that these changes can impact the appearance and health of your skin.
Estrogen Imbalance and Your Skin
Hormonal balance is essential to support radiant skin. Low estrogen makes the skin drier, less elastic, and more fragile. It can also cause other health challenges like mood changes. For women over the age of 40, declining estrogen levels are the leading cause of dry, droopy skin. Fine lines begin to turn into deep creases and the skin around your eyes and lips may start to sag. These skin issues – especially if they’re accompanied by other signs of low estrogen such as hot flashes and night sweats – could mean you need more estrogen support.
On the other hand, high estrogen has its own problems. When estrogen levels are too high, it may cause hyperpigmentation – common in Amber skin types. Women who are pregnant or on birth control pills generally have higher estrogen levels.
There are also many women who experience what is often called estrogen dominance. This means estrogen is not metabolized properly or progesterone is declining – which leads to excess estrogen compared to progesterone.
Signs of estrogen imbalance are common, but they’re not optimal. And there are ways we can restore balance naturally. When we are free of the challenges estrogen imbalance causes, from melasma to premature aging, we can feel more beautiful inside and out. The key with estrogen, as with all hormones, is balance. So how do we balance estrogen?
How to Balance Estrogen Levels
One of the best ways to get started balancing your estrogen levels is to get your hormone levels tested to determine if your estrogen levels are low. No one should put themselves at higher risk for serious issues such as osteoporosis and cognitive decline. It’s also not ideal to solve estrogen imbalance with medication or pharmaceuticals that mask symptoms when there are alternative options. Start by talking with your doctor about ways to support your estrogen levels naturally.
Eating more high-fiber vegetables is a good first step toward hormonal balance. Fiber helps keep blood sugar levels balanced. In addition, eating a variety of produce helps support a healthy gut microbiome. All of this helps with hormonal harmony – especially when you incorporate cruciferous veggies, such as broccoli, kale, cauliflower, and Brussels sprouts, your estrogen metabolism benefits.
Eating certain phytoestrogens such as flaxseed, sesame seeds, non-GMO soy, and rhubarb may help support your estrogen levels naturally.
Other lifestyle factors that appear to improve our estrogen levels include mindfulness approaches like yoga, as ongoing stress tends to suppress our estrogen production.
5 Nutrients that Support Estrogen Balance
Calcium D-Glucarate
Calcium d-glucarate is the calcium salt of d-glucaric acid, a compound produced by the body in small amounts. Calcium d-glucarate supports the body’s ability to process estrogen. Glucaric acid can be found in foods such as oranges, cruciferous vegetables, and apples.
Diindolylmethane (DIM)
DIM is known for its ability to improve estrogen metabolism and is a compound found in cruciferous vegetables.
Chaste tree extract
Chaste tree extract is also known as vitex. It is a supportive herb for women’s health that helps balance and optimize hormones.
Black cohosh
Black cohosh is an herb native to North America. It has traditionally been used for menopause support
Polygonum
This flowering plant has been used for centuries in traditional practices to promote well-being.
You can find these nutrients in The Spa Dr. FemRestore supplement, a select blend of herbs and nutrients that help restore hormonal harmony.* If you take any medications, talk with your doctor before taking this or any other supplements.
Not sure where to start?
Take my hormone quiz to see if you have symptoms of estrogen imbalance. Once you have more information from taking the quiz, you’ll have a better understanding of what to talk with your doctor about. Testing can be a great way to find out where your hormone levels are now and what you can do to promote balance in the future.
Being proactive about your hormones now will have an impact on how you feel in one year, five years, and even a decade. It’s essential to take charge if you don’t like what you see on your skin or don’t like how you feel in your body. Document any signs you notice and take them to your doctor. Then practice lifestyle habits that support hormonal balance as you work to heal the root causes of imbalance. You deserve to feel as beautiful as you already are!
The Spa Dr.® Approach
At The Spa Dr.®, our approach is to help shine the light on the skin and health care information and offer our guidance to support you on your journey.
We’re offering a free 9-part documentary series – Hormones, Health & Harmony to help you balance your hormones and restore radiance. Register HERE.
My next book, Natural Beauty Reset, provides an in-depth look at how you can nourish your body and support your health and hormones through the seasons. You can pre-order my book now on Amazon.
The Spa Dr.® offers natural skin care products that are safe and free from chemicals and toxins that can harm your skin and health. Our products are formulated to contain key nutrients in their pure and active form to provide optimal results. In addition, our products are pH balanced towards mild acidity to promote and protect a healthy skin microbiome.
If you are not already part of The Spa Dr.® community, please opt-in to receive our newsletter and join us on social media.
Share this article with your friends and spread the word to promote harmonized hormones and natural beauty!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
7 Top Nutrients for Skin
The surface of your skin often reveals what is happening inside the body – and one of the most common root causes of skin issues is nutritional deficiencies. When it comes to your skin, specific nutrients are essential to enhance skin quality to promote a healthy glow and graceful aging. Here are seven top nutrients for skin health – and they’re ones that I most commonly see as deficiencies when it comes to skin problems and specific skin issues.
1. Zinc
Zinc has been used in skin therapy for centuries. It’s known for its wound healing and anti-inflammatory properties. In the skin, zinc is prevalent in the epidermis. You also need zinc to support your immune health and it is needed for the production of thyroid hormones, including T3, T4, and thyroid stimulating hormone.
Unfortunately, zinc deficiency is common and can impact your immune response and your skin. Deficiency can present itself on the surface of your body, such as through dermatitis and leg ulcers. Today, these types of skin issues are occurring more often because more people are stressed. If this occurs, your skin might be giving you a sign that something is out of balance within the body.
Another reason zinc deficiency occurs is because of the lack of nutrients in food and problems with absorption and digestion. Zinc is prevalent in foods such as oysters, beef, chicken, and lentils. You can also receive zinc by taking supplements.
If you’re taking zinc as a supplement, it’s helpful to take it as part of a multivitamin and mineral supplement, because it works in combination with other nutrients. Isolating nutrients and taking them for a short period of time can be helpful; however, when you’re taking an individual nutrient for the long term, it’s important to be mindful of the fact that they can also complement other nutrients.
2. Essential Fatty Acids (EFAs)
Essential fatty acids (EFAs) cannot be made by the body and must be obtained through the diet. Unfortunately, many people do not get enough essential fatty acids through the standard American diet. The two main types of essential fatty acids are omega-3s and omega-6s, which are unsaturated fats found in plants and fatty fish.
We need EFAs to curb inflammation, reduce dry skin, and keep skin hydrated, but it is important to consume the right ratios. Many people make the mistake of consuming too many omega-6-rich foods and not enough omega-3-rich foods. Omega-3 fatty acids are especially important for skin health to reduce inflammation, and they also support heart health.
The best source of omega-3 fatty acids is fish, such as Alaskan salmon. Other sources include flaxseed, walnuts, eggs from free-range hens, grass-fed beef, and free-range chickens. It’s important to get EFAs through these nutritionally dense sources. If you don’t eat enough of these foods, you can receive EFAs through high-quality supplements. This is especially important if you are a vegan or vegetarian.
3. Vitamin A
The third top nutrient for your skin is vitamin A, a very potent antioxidant that is crucial for aging skin. It is a fat-soluble vitamin that assists with skin healing, protects against oxidative damage, and improves texture in addition to promoting healthy aging. When we don’t get enough vitamin A in our diets, it can show up as premature aging, bumpy skin, and some other skin issues such as dry and scaly skin. Vitamin A also supports thyroid function, as it activates thyroid hormone receptors.
Furthermore, carotenoids – the dark pigments that are processed as a form of vitamin A in the body – act as antioxidants. This includes beta carotene, which is found in brightly colored orange and yellow fruits and vegetables such as carrots, sweet potatoes, and apricots. Leafy greens are also sources of carotenoids. By eating a diet rich in these foods, you can receive the vitamin A that your body and your skin need. Vitamin A is also a nutrient available in multivitamin and mineral supplements.
You can take vitamin A as a supplement; however, it’s important to not take more than 10,000IU per day unless directed by your doctor. For a more personalized approach, talk to your naturopathic or functional medicine doctor about incorporating supplements such as this into your routine.
4. Vitamin C
Vitamin C is a vital antioxidant that’s important for your skin because it plays a role in wound repair and collagen production. Collagen is what gives our skin that nice texture and firmness and keeps our skin looking youthful. Unfortunately, collagen starts to break down as we age, which leads to wrinkles and sagging skin.
And here’s something interesting about vitamin C that you may not know. It actually is naturally occurring in the skin, and it has a protective quality to it because of its antioxidant effects. However, like many other nutrients, vitamin C starts to decline in our skin with age. That means we need more and more of it as we get older. And because it’s a water-soluble vitamin (unlike vitamin A, which is a fat-soluble vitamin), we need more vitamin C on a regular basis.
Fortunately, vitamin C deficiency is rare today because we have access to so many fresh foods and citrus fruits. Before vitamin C was discovered, scurvy was a common disease because it was uncommon to have foods containing vitamin C on ships (like fresh produce). To figure out why so many sailors were ill, surgeon James Lind gave them lemon juice to see if it improved their conditions. As a result, he practically eliminated scurvy in his fleet. This is because scurvy is caused by vitamin C deficiency. Scurvy is rare today; however, people can still get it. If you bruise easily or your skin isn’t repairing properly, it could be a sign of vitamin C deficiency.
5. Vitamin D
Another one of the top nutrients for skin is vitamin D, which is also known as “the sunshine vitamin.” In addition to being a vitamin, vitamin D is also a prohormone. It acts like a hormone in the body because of the way it’s made and the way it interacts in the body. Like zinc, vitamin D is also important for both your immune system and your skin. What’s interesting about vitamin D is that humans get it from the sunlight. When the sun touches your skin, that’s when your body makes vitamin D. This process helps support your vitamin D levels.
There are some foods that contain vitamin D. However, the best way to get it is from the sun, which is why I recommend getting a simple blood test (25 OH- Vitamin D) to learn where your levels are and determine if you need to take a vitamin D supplement. Chronic skin conditions like atopic dermatitis, psoriasis, vitiligo, and acne may occur if your vitamin D levels are low. When I look at lab results, I look for optimal levels – and when it comes to this vitamin, you want to see it on the upper end of the normal range. Sometimes I’ll see even people slightly above that, and that’s not a bad thing for vitamin D.
What you don’t want is to see your vitamin D levels on the low end of the normal range or below normal. In those cases, you want to supplement with vitamin D3. Restoring your levels may take a few months, especially if you’re in the winter months when you have less sun exposure. Other factors that impact vitamin D levels include your skin tone, how much pigmentation you have in your skin, your genetic susceptibilities, where your genetics come from, where you live, and how high up you are above sea level.
If you want to take vitamin D for your skin and your immune system, it is best to work with a functional medicine doctor or naturopathic physician to find out what your supplementation needs are. Because vitamin D gets stored in the body, you may need to have your blood levels tested again to make sure they have increased or are within a normal range – then you can work with your doctor to adjust your supplement intake.
6. B-complex vitamins
The B-complex group contains essential water-soluble vitamins. Most people think of biotin when they think of B vitamins. Biotin is really important for your health and helps repair skin. That’s why you’ll find so many skin support supplements or multivitamins for hair, skin, and nails that contain biotin – including The Spa Dr. Daily Nutrients Packets. Plus, you’ll receive your daily essential nutrients without the need to count, sort, or measure.
The first signs of biotin deficiency often present themselves on the skin as a red and scaly rash around the eyes, nose, and mouth. And because it’s water-soluble, it doesn’t build up in your system but needs to be replenished frequently. Avocados, egg yolks, sunflower seeds, and sweet potatoes are all food sources of biotin.
Vitamin B5
Another B vitamin that supports skin health is B5 or pantothenic acid, which I talk about in my book, Clean Skin From Within. Vitamin B5 can help enhance the repair of the skin barrier and reduce inflammation. Food sources of vitamin B5 include fish, chicken, eggs, and lentils.
Vitamin B3
Niacin – or vitamin B3 – is converted into niacinamide by the body. You may have noticed niacinamide featured as a key ingredient in today’s popular skin care solutions. This is because it supports skin issues both topically and internally, such as reduced pigmentation, wrinkles, and acne.
Vitamin B-12
Another B vitamin that greatly helps with skin health is B-12. Vitamin B12 is a common deficiency in a condition called keratosis pilaris. Keratosis pilaris causes little bumps that appear on the backs of your arms. Sometimes people get them on their cheeks and other places.
When I was experiencing my own B vitamins deficiency while I was in medical school and saw for myself how this can impact skin health. I suffered from painful cracks around the sides of my mouth (called angular cheilitis) – it was even so painful that I had trouble smiling. What I found was that after restoring my vitamin B levels, these cracks cleared up.
If you’re having skin issues or any other health issues, it’s essential to touch base with your doctor about what to look for.
7. Adaptogenic Herbs
Adaptogens are herbs that are known to have a balancing effect on the stress response. Adaptogens must meet three specific criteria:
- They must be nontoxic in normal doses
- They must support the body’s ability to adapt to stress
- They positively impact the body
Ashwagandha, rhodiola, holy basil, and schisandra are common adaptogenic herbs.
Ashwagandha is one of the most prized adaptogens available today and is the key nutrient in The Spa Dr.® Stress Adapt. This comprehensive blend contains three unique and well-researched forms of ashwagandha extracts that help support a healthy mood and normal response to perceived stress.* Stress Adapt is carefully formulated with industry-leading ashwagandha sources and a high-quality standardized extract that are derived from whole-plant extracts (root and leaf) to provide optimal efficacy.*
Increasing Your Intake
The best way to start receiving the top nutrients for skin health and overall health is through your diet, so I encourage you to evaluate what you’re eating. Are you eating whole foods? Getting the right balance of nutrients? Getting these nutrients in your food and your daily routine? If not, you may want to start taking a multivitamin/mineral supplement. These won’t contain essential fatty acids, but you can also find those in supplement form, such as in Astaxanthin + Omega Krill, which contains omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Or get your daily nutrients in our convenient supplement packets.
Watch Your Digestion
A key component to receiving these nutrients efficiently is your gut health. If your gut health is not where it needs to be, you’re not going to digest your food, and you’re not going to absorb the nutrients, whether it’s from food or from a supplement.
If you’re having any skin issues, evaluate the state of your digestive health. Then do things to support digestion, like taking time to chew your food thoroughly. Preparing your food in a different way also helps. Chop it up, steam it, and eat more raw foods. You can also stimulate your digestion. Add apple cider vinegar or lemon juice to your water and drink that before eating a meal. Increasing your fiber intake will also help.
Taking a digestive supplement is another way you can support gut health. We created The Spa Dr.® Skin & Gut Restore to promote optimal gastrointestinal function.* Skin & Gut Restore contains soothing herbs, amino acids, and other compounds to support optimal gut health, including quercetin, cat’s claw, MSM, l-glutamine, and more.
If you suspect you have digestive problems, speak with your doctor to see where you can improve.
The Spa Dr.® Approach
At The Spa Dr.®, our approach is to help shine the light on the skin and health care information and offer our guidance to support you on your journey.
We’re offering a free 9-part documentary series – Hormones, Health & Harmony to help you balance your hormones and restore radiance. Register HERE.
My new book, Natural Beauty Reset, provides an in-depth look at how you can nourish your body and support your health and hormones through the seasons.
The Spa Dr.® offers natural skin care products that are safe and free from chemicals and toxins that can harm your skin and health. Our products are formulated to contain key nutrients in their pure and active form to provide optimal results. In addition, our products are pH balanced towards mild acidity to promote and protect a healthy skin microbiome.
If you are not already part of The Spa Dr.® community, please join us on social media.
Share this article with your friends and spread the word to promote harmonized hormones and natural beauty!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Sun Exposure: Finding a Healthy Balance
Summer Bliss
If you are like most people, the bliss of summer comes from enjoying your favorite outdoor activities, absorbing some golden rays, and taking time to relax on those lazy lingering days. The warm summer sun is a much-needed elixir for our soul. It can enhance our mood and boost our vitamin D levels, protecting us against various diseases.
The sun can also cause oxidative damage, predisposing us to accelerated aging and skin cancer. Skin cancer is the most common cancer in the United States, and its main cause is from exposure to ultraviolet (UV) rays from the sun.
Even with the health risks associated with UV rays, we don’t want to let that overshadow the tremendous health benefits we receive from the sun. Finding a healthy balance to maximize the reward of the sun’s golden rays while minimizing the risks associated with overexposure is the key.
So, let’s dive into the factors that determine what the “right” amount of exposure is, the benefits we receive from the sun, and some tips to help find a healthy balance between the risks and benefits:
Safe Sun Exposure
The amount of sun that is safe for each person is very individual. As a good rule, direct sun exposure should be kept at a minimum—about 5 to 30 minutes’ exposure to arms and legs twice per week. But, multiple factors influence your Goldilocks zone…just the “right” amount of time in the sun.
Factors that can increase or decrease the amount of time you can safely be in direct sunlight include:
Pigment
Melanin is the protective pigment in the skin that helps block UV ray absorption. More melanin means more protection from UV radiation, but it doesn’t mean people with dark skin tones can’t get skin cancer, so protecting your skin is still important.
Age
As we age, our skin changes and our defenses weaken. Skin loses collagen, fat, and water content to become thinner and more penetrable by UV radiation. Additionally, the body’s ability to repair DNA damage diminishes, leaving us more vulnerable.
Geographic Location
November to February, anything North of the 37th parallel (In the US, draw a line between San Francisco, Ca and Richmond, Va) will have an average UV index between 0-1. A low UV index means lower exposure, and the average time it takes to cause skin damage can be up to 60 minutes.
Smog
Living in a city with high smog levels will reduce your UV exposure. The reaction between heat, UV light waves, and smog minimizes the amount of UV radiation that can reach the surface.
Medications
Certain medications such as Retin-A, antibiotics, antihistamines, pain relievers, and medications to manage cholesterol or diabetes can cause photosensitivity. This sensitivity can be due to phototoxic medicines, which will react and damage the skin when exposed to UV light.
Health Conditions
Some diseases (such as Lupus) can increase your skin’s sensitivity to light. UV-Sensitive syndrome can result from DNA mutations, and Solar Urticaria or sun allergies occur when the immune system is activated and reacts when exposed to UV rays.
Benefits of Sun Exposure
The sun sometimes gets a bad rap – but it is not all bad! There are tremendously beneficial effects to enjoying a sunny day. Just make sure to enjoy it safely. Here are some of the excellent health benefits the sun offers us:
VITAMIN D
Sun exposure is a great way to get your fix of vitamin D—a nutrient and hormone in which most Americans are low. Research shows very little exposure is needed to get the right amount of absorption. In fact, simply standing outside for 30 minutes, twice a week, with your arms and legs exposed in the sun can usually provide your body with the recommended intake of Vitamin D. The simplest way to know if your levels are low is to ask your doctor to run a 25-OH Vitamin D test.
Mental Health
The light and warmth generated by the sun release endorphins and enhance our overall feeling of well-being. Low levels of Vitamin D can lead to Seasonal Affective Disorder, resulting in depression during different seasons when access to sunlight is reduced. Sun exposure has been shown to decrease these effects and lift the mood. Sunlight increases the brain’s release of serotonin, which can boost our mood and bring a feeling of calmness and focus.
Immune Support
A healthy immune system can help reduce your risk of infections, some cancers, and diseases. Vitamin D is critical in immune health, so getting a good dose of sunlight may be just what the doctor orders to help keep your system strong and healthy. The field of photoimmunology has also studied the energizing effect of the sun to help during infection by activating T-cells, which play a central role in human immunity.
Improves Sleep
The body starts producing melatonin when it’s dark, so you will typically begin to feel its effects about two hours after sunset. Regular exposure to sunlight helps regulate our circadian rhythm, which is the signaling pathway that lets your body know when to decrease or increase the level of melatonin. According to research, giving your body signals about when the day begins with exposure to morning light has been shown to help people sleep better.
Reduces Stress
Besides helping you sleep better, melatonin has a relaxing effect that can be a great stress reliever. The sun’s rays can increase your endorphins and help regulate your circadian rhythm to get enough melatonin. Add in a morning walk outside, and the moderate activity will provide the bonus of helping to amplify the stress-relieving benefits you’ll receive.
Strong Bones
In children, Vitamin D deficiency can lead to soft and weak bones, stunted growth, and possibly lead to skeletal deformities. In older adults, the kidneys cannot convert vitamin D to the active form, increasing the risk of deficiencies—causing brittle, weak bones or possibly leading to osteoporosis. Vitamin D produced by sun exposure and supplementation plays a vital role in forming and maintaining strong, healthy bones.
Cancer Prevention
Excessive sun exposure and damage contribute to skin cancers, but a healthy dose of the sun’s rays can help prevent specific cancers. Research has shown that those who live in places with shorter daylight hours are at higher risk for certain cancers. In contrast, getting a healthy dose of sunlight has the opposite effect, by having a protective quality against cancers, such as colon cancer.
Finding a Healthy Balance
Being in the sun makes us feel good—and can be good for our health in small doses. Finding a healthy balance will help minimize our risks while maximizing our benefits from the sun.
It’s easier than you might think to enjoy the sun safely. These tips will help ensure you get some summer bliss without fear of significant consequences:
Don’t Be Fooled By Clouds
There can be a false sense of security on a cloudy day. While the clouds may reduce some of the sun’s UV rays, they don’t eliminate them. Remember, it’s the UV rays that cause skin damage—not the temperature.
Dress To Protect
Wear long sleeves and pants when possible. There are many excellent UPF tech clothing options made with cooling and lightweight fabrics. Also, rash guards are a great way to minimize exposure while enjoying the beach.
Cover Up
A wide-brimmed hat gives your head and face some added protection. The most common places for skin cancer are on the face and scalp. And don’t forget about your eyes! Wear UV-blocking sunglasses to protect your eyesight. Ocular melanoma is the most common eye cancer.
Travel Safe
Protect yourself against the UVA exposure that comes through airplane windows. UVA rays penetrate deeper into the skin and cause wrinkles and age spots (photoaging). Also, not all back seat windows in vehicles have UV protection, so be mindful and take necessary precautions when traveling.
Avoid The Danger Zone
Stay out of the sun between 10 am – 4 pm. The UV rays are most intense at noontime when the sun is directly above us. This is when the rays have the least distance to travel. The UV index in noonday can reach extreme levels at 11+ and cause skin damage within minutes, so take extra precautions if you plan to be outside during these hours.
Use Safe Sunscreen
The last thing you want is to choose a sunscreen that puts you at more health risks with carcinogenic chemicals and endocrine-disrupting. Choose a good mineral sunscreen that will provide safe and natural sun protection. Also, don’t forget to reapply! Sunscreen can protect your skin for up to 2 hours, but if you are sweating or going swimming, plan to reapply every 30 minutes.
Find Shade
An indispensable defense is a shade. There’s no better way to enjoy the warmth of the sun in your backyard than with an umbrella or sail shielding most of the UV rays. But, no shade can completely shield you from indirect exposure. The sun’s rays can reflect off light-colored surfaces and bounce under the shade. Reflected UV radiation is still dangerous, so take precautions.
Share With Others
Okay, this isn’t a direct precaution to protect your health, but it is vital to protecting our loved ones and society. After all, skin cancer IS the most common cancer in the United States. So, share your sun-safe knowledge and habits with others, especially children! It only takes a single blistering sunburn to increase a person’s risk of skin cancer.
Vitamin D Sources
Vitamin D is fat-soluble that has several essential functions in the body, including immune health. But its most vital role is probably the regulation of calcium and phosphorus absorption to maintain healthy bones.
This “sunshine vitamin” is produced naturally in the skin in response to exposure to sunlight. 5 to 30 minutes’ exposure to arms and legs twice per week (without sunscreen) will help produce vitamin D3. I recommend wearing a hat, sunglasses, and a mineral-based sunblock on your face any time you’re in the sun.
The best way to ensure you get your recommended intake of Vitamin D is through foods and supplements like these:
Cod liver oil: 1 tsp has 400-1,000 international units (IU)
Egg yolk: 1 egg has 30 IU
Shiitake mushrooms (sun-dried): 3.5 oz has 1,600 IU
Wild, fresh salmon: 3.5 ounces has 600 to 1,000 IU
Tuna: Canned light tuna has 268 IU
Supplements: The Spa Dr.® Skin, Hair & Nails Support has 2000 IU
Fortified Foods: Many food items like cereals, milk, orange juice, and oatmeal are fortified with Vitamin D to help improve nutrition.
Yes, the sun’s rays are potent, and overexposure can bring some high risks to our health. But, don’t let those risks scare you away from reaping the benefits. Take precautions to protect your skin and health. Then go—enjoy those warm golden rays and find your summer bliss in nature.
The Spa Dr.® Approach
At The Spa Dr.®, our approach is to help shine the light on skin care information and offer our guidance to nurture your skin care journey. We believe we provide information that will help support your self-care and healing, and we want you to feel safe and cared for within our community!
The Spa Dr.® offers natural skin care products safe and free from chemicals and toxins that can harm your skin and health. Our products are formulated to contain key nutrients in their pure and active form to provide optimal results. In addition, our products are pH balanced towards mild acidity to promote and protect a healthy skin microbiome.
If you are not already part of The Spa Dr. community, please join us at TheSpaDr.com and on social media.
Share this article with your friends and spread the word to promote natural beauty!
10 Natural Remedies For Acne
10 Natural Remedies For Acne
For some women, unwelcome breakouts don’t magically cease to exist once they reach a certain age. And according to a recent study, adult-onset acne is becoming more prevalent among a growing number of women. If you happen to be one of these women, natural remedies for acne may help you eliminate those breakouts for good.
While there are plenty of effective OTC creams available, if you prefer a natural approach or have already tried OTC and prescription treatments with limited results, then maybe it’s time to take a new direction. Sometimes the best thing you can do is go back to the basics. Using natural remedies for acne may be the key to achieve healthy glowing skin.
Use these natural care approaches to help reduce acne inflammation and breakouts:
Natural Topical Remedies
1. Tea tree oil is an essential oil that can help to reduce breakouts by killing bad bacteria. It’s antibacterial, antimicrobial, and anti-fungal properties, making it an easy and effective spot treatment. Be sure to dilute essential oils with a carrier oil, like fractionated coconut oil, or a moisturizer before applying them to your skin to avoid skin sensitivities like burning or dryness.
2. Nicotinamide gel can help decrease skin inflammation, excess sebum and improve your skin’s barrier function associated with acne. An over-the-counter 2% to 5% concentration can be applied twice daily for two months to help reduce acne.
3. Licorice root extract contains a compound known as glycyrrhizin, which has both anti-inflammatory and antimicrobial properties. The root also produces licochalcone, which helps regulate the production of oils in the skin. Licorice root is an ideal natural remedy for those with oily or acne-prone skin.
4. French green clay, also known as bentonite clay, has an adsorbent power that may be helpful as a remedy for acne breakouts and oily skin. The clay will help remove sebum from the skin’s surface and has a calming effect on inflamed skin associated with breakouts.
5. Yogurt can be applied topically to help rebalance the skin’s microbiome. A healthy, balanced microbiome can better ward off the harmful bacteria that trigger outbreaks. Also, the lactic acid in yogurt has a balancing effect on sebum production.
Natural Supplemental Remedies
6. Zinc has anti-inflammatory properties to help relieve skin irritation. Some research shows zinc supplements can help reduce acne scars. There is also a correlation between low zinc and acne levels. This essential nutrient can reduce inflammation and calms androgens, the hormones that often trigger acne. You can take 30 to 60 mg of zinc daily or eat foods high in zinc like beef, shellfish, hemp seeds, pumpkin seeds, beans, nuts, and whole grains.
7. Green tea can decrease sebum production. Plus, this delicious beverage is high in antioxidants! Very simply, green tea has polyphenols, which are compounds in plants that have health benefits for people, like antioxidants and anti-inflammatory properties. The polyphenol in green tea is called catechins and effectively reduces skin inflammation associated with acne.
8. Omega-3 Fats are rich in antioxidants to soothe inflamed skin. They also play a crucial role in the production and regulation of hormones. A supplement that contains a healthy dose of Omega-3’s will provide you with excellent acne-fighting nutrients. You can also get Omega-3’s from flaxseed, nuts, hemp seeds, avocado, and fish.
9. Gamma-linolenic acid can be found in evening primrose, black current, and borage oils. GLA can help keep breakouts at bay by reducing prostaglandin and leukotriene levels to decrease skin inflammation. Additionally. they can help balance the hormones responsible for activating sebum production.
10. Probiotics can help keep our gut healthy—which is particularly important if you’ve taken antibiotics for acne. Research indicates that a healthy gut microbiome is essential in addressing acne; you can get probiotics by eating yogurt, or you can choose a probiotic supplement to help restore and maintain healthy gut flora.
Additional Supplements To Consider:
The Spa Dr.® Skinflam-Ease, contains highly bioavailable curcuminoids that support vibrant health. Curcuminoids have antioxidant properties. A proprietary manufacturing process optimizes the absorption rate with natural, skin-friendly ingredients, including herbal ingredients like sunflower lecithin and turmeric oil.**
The Spa Dr.® Microbiome Builder 60 Capsules supports healthy gut microorganisms in balancing the GI microflora and supporting healthy GI, skin, and immune function.**
Natural Quick-Fix Remedies
For Breakouts: Try a purifying mud mask or this DIY turmeric and honey paste:
- Mix: 1 Tbsp plain yogurt with 1 Tbsp raw honey, and 1 tsp turmeric powder into a paste.
- Apply the paste to your face and neck, then leave for 10 to 15 minutes.
- Rinse paste with cool water. Pat your skin dry, and then apply your favorite serum and moisturizer.
For Excess Oil: Over-cleansing your face is a big mistake. Instead, try these tips:
- Use a gentle cleanser twice a day, and afterward, softly pat your skin dry.
- Use a plant-based oil blend to provide antimicrobial and anti-inflammatory properties. The oil will also provide your skin with healthy hydration that won’t increase breakouts.
- Use blotting papers. The papers won’t treat the sebum production, but they’ll lift excess oils from your skin and reduce shininess.
4 Healthy Habits For Clearer Skin
Resist touching your face. This won’t cure your acne, but it will reduce the dirt, oil, and bacteria on your hands from coming into contact with your face and adding to clogged pores and breakouts.
Stop picking and popping acne. It may seem like success when you rid yourself of a pimple, but you may inadvertently be pushing infected material deeper into the skin, leading to an acne cyst. Popping can also spread bacteria and cause an infection. And finally, picking acne damages the skin and can lead to scarring and dark spots.
Wash your hats, pillowcases, sheets, masks, and anything else that will be touching your skin often. Also, choose pillowcases and sheets made from antimicrobial materials like silk or infused with silver. These materials help prevent bacterial growth on surfaces that will regularly come into contact with your skin.
Clean up your skin care products and cosmetics. Choose natural, safe, and effective skin care products that are formulated to help address skin issues like skin sensitivity, acne, eczema, and signs of early aging. Also, do a regular spring cleaning to rid your cabinets of old beauty products that harbor bacteria.
SKIN QUIZ
Are you not really sure what your skin needs? Take my Skin Quiz to find out your skin type. You can also find out more about each of the skin types here. Becoming aware of your skin type is key to understanding your skin’s common issues so you can streamline your skin care routine. It will also help you identify new healthy habits to support your journey to achieving the beautiful, glowing skin you deserve.
The Spa Dr.® Approach
At The Spa Dr.®, our approach is to help shine the light on skin care information and offer guidance to nurture your skin care journey. We believe the information we provide will help support your self-care and healing, and we want you to feel safe and cared for within our community!
The Spa Dr.® offers natural skin care products that are safe and free from chemicals and toxins, which disrupt hormones. Our products are formulated to contain key nutrients in their pure and active form to provide optimal results. In addition, our products are pH balanced towards mild acidity to promote a healthy skin microbiome.
If you are not already part of The Spa Dr. community, please join us at TheSpaDr.com and on social media.
Feel free to share this article with your friends and spread the word to promote natural beauty.
