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If you read my blogs regularly you will likely know that I have sensitive skin. In recent years, this hasn’t been such a big problem for me but I am regularly asked how to manage sensitive skin. In this video I review why sensitive skin occurs, how you can help minimise skin reactions using topical ingredients and what dietary and lifestyle changes you can make to help improve your skin. I have also previously written a Sensitive Skin Information Page about sensitive skin which you can review here.

Sensitive Skin Solutions

At the Natural Therapies Expo recently I entered a draw and won a Raindrop Technique. At this stage I had no idea what this therapy was or what I was in for – but of course I was excited that I had won something. So on Monday, after a very busy weekend which included the Open Day of our new centre at Bulimba and the Million Paws Walk, I went along for my appointment. The experience was nothing like I expected!

As soon as I hopped out of the car Val’s house (the Rainbow Technique therapist), I could smell essential oils. The smell was divine and got stronger as I entered the treatment room. As Rainbow Technique involves the use of therapeutic grade essential oils, to ensure I didn’t have a reaction Val performed a spot test on my arm. She also measured my height (!). After 5 minutes with no reaction on my skin, I undressed down to my smalls and lay on the table.

So to the experience! I think I imagined it would be much like an aromatherapy massage but in reality the therapy is completely different. For a start, undiluted essential oils are used and over the 90 minutes treatment 140 drops of essential oil was dripped onto my body and massaged into the skin. As you can imagine, I smelt divine afterwards. The smell was not sweet at all, more herbaceous and green, which was likely due to oils Val chose. For my treatment the oils used were Oregano, Thyme, Basil, Cypress, Wintergreen or Birch, Marjoram and Peppermint, and the blend Valor.

Firstly the oils were massaged into my feet. During this process I almost fell asleep. It was very relaxing. Then I rolled over onto my stomach and the oils were dropped onto my spine and feathered in using a spine-tingling massage effect. What I noticed was the waves of aroma wafting over me as Val applied each different essential oil. Far from being overwhelming, the aroma was relaxing and enlivening.

Prior to this treatment I was so very weary – I just wanted to curl up in bed for the day. Following the treatment and until I went to bed that night, I was very alert and while not overly energetic, I felt great. This is in contrast to how I usually feel after a massage, which is relaxed but a big groggy. I slept well and woke up invigorated. Val mentioned that the oils may cause my body to detoxify and that I may feel the effects of this for up to 48 hours after the treatment. I drank lots of water and felt fine.

Raindrop Technique derives its name from dripping the therapeutic-grade essential oils onto the body from a height (like rain). The oils are said to interact with the physical body as well as the energy field. This technique was inspired by the Native American belief that raindrops falling from a height may purify and cleanse the body and spirit.

The skin is highly absorbent and so the oils penetrate easily into the muscles and bloodstream. As a result only soft pressure is required to get deeply effective results. The massage techniques that are used such as feathering the spine also stimulate the nerve cells in the skin, making it more receptive to therapeutic effect of the oils.

Raindrop Technique was developed by essential oil researcher and naturopath D. Gary Young. As part of his research Gary showed that the essential oils may also influence the inflammation-producing bacteria and viruses that reside along the spine. On this note following my treatment, Val measured me again and I was 1.5 cm taller than before the treatment. Apparently this effect is common as the oils reduce inflammation in the spinal muscles allowing the spine to stretch out. And quite frankly at 155cm I need every cm I can get!

All in all, I really enjoyed the treatment and because I am a skin care junky, I of course ordered a whole heap of the essential oil blends to use at home. I am in love with some of the combinations.

To find out more about Raindrop Technique you can contact Val Chambers at valeriechambers@y7mail.com

Have you had an unusual treatment of any kind? Something out of the ordinary that you enjoyed? If so, let us know. It would be great to hear about.

I mentioned in a previous blog that I was going to do a review about the latest fad diet, Raw Food. I say fad diet because like many other diets I have seen over my 15 years as a naturopath, the Raw Food Diet will have a boom in popularity followed by a slump with only the “true-believers” continuing on. Do I sound cynical already? Well I don’t mean to – I am writing this article primarily to stimulate comment.  But first, just a little bit of cynicism, a list of the fad diets I have lived through, either via my own experience or vicariously through students and patients over the years:

1. The Pritikin Diet – eliminated all fats from the diet including good sources such as nuts & avocado. Can I just say that Pritikin himself had a severe essential fatty acid deficiency later in life and suffered depression as a result. Later
   

   No fish - no good fats!

   versions of this diet include good fats – thank goodness (fat tastes so delicious!)

2. Anti-Candida Diet – do you remember when EVERYONE had candida, when every symptom of tiredness was due to an overgrowth of yeast in your body? So out the window went all foods that could feed this yeast overgrowth – all sugars, fruit, vinegar, yeast, bread, biscuits etc. Yes this is one I suffered through in the 90′s for many months only to come out the other side still tired (sleep may have helped) and with a dislike of fruit juice (I still hate it) and fruit (I only eat in limited amounts). Scarred? Yes I am!
3. The Zone Diet – I didn’t try this one mainly because just reading the book made me tired and overwhelmed. It was so militant and my attitude to food is that, yes it should be healthy but also enjoyable. Nonetheless, I did learn some great tips from this diet one of which is the palm measurement for protein portions: eat only the size and thickness of the palm of your hand (chicken, tofu, fish or red meat) at any one sitting. This does exclude 500g T-bone steaks but that was no loss for me.
4. High Protein Diets (including Atkins) – yes I did try this one as well including the chocolate coated peanut butter protein bars that looked so good and tasted sooooooo much like dried cardboard. I also had problems going to the toilet
   

   They may look delicious but they taste like cardboard!

   for the entire 3 weeks of the diet (I know, too much information). The problem with this diet is that it is too open to interpretation e.g. a friend of mine interpreted a high protein diet as follows: breakfast – scrambled cheesy eggs, lunch – 2 x lamb chops, dinner – cheese platter….and so on. With such a lack of anything resembling a vegetable, I am not surprised it didn’t work for him. While this diet may be useful for short term weight loss, it may not be so good for bowel health in the long term.

5. Sally Fallon’s Whole Food Diet – I actually LOVED this one. It is based on eating a wide variety of whole (ie food that hasn’t been processed) and fermented foods. It also included butter (organic & unsalted but still butter) – in moderation of course! The whole food trend is growing along with Slow Food and so I don’t think we have seen the last of this type of diet. This trend is certainly aligned with my way of thinking so I will state my bias up-front!

And so this leads me to the dietary fad of the 2010′s – Raw Food. Firstly I want to say that there are many positive aspects about this diet. For a start, the diet is based on fruit, vegetables, sprouts, nuts, seeds, grains, legumes, seaweed, and dried fruit – foods that most Australian’s don’t eat enough of and certainly not over 75% of the diet as advocated by raw foodies. If you ate 2 serves of fruit and 5 of vegetables yesterday, which is considered the minimum daily intake, I bet you feel fabulous today. However, most of us didn’t. Raw Foodies also believe that heating above 116 degrees F. destroys the naturally occurring enzymes that assist with digestion and absorption of nutrients. In addition that cooking food can reduce certain vitamins such as vitamin C and B group.

The raw food diet is highly alkaline and very cleansing and so the health benefits can be extensive and include weight loss, detoxification and bowel cleansing. While this all sounds good, and don’t get me wrong, I think most of us could do with a good clean out, in the long term a raw food diet is not a good choice for all.

I see the biggest issue with a primarily raw food diet is the issue of absorption. Many nutrients need to be cooked to be absorbed effectively. One example is lycopene from tomatoes which is released when in the presence of oil and heat. More importantly is the strength or effectiveness of most people’s digestive systems. This varies from person to person however, many people do not have the necessary digestive enzymes to break down the nutrients in raw food.

To illustrate this point, if you imagine the gut is like a small campfire, burning (processing) firewood easily and generating heat as a result. If you pour petrol on the fire, it will turn into a raging inferno (petrol in food terms equates to

excessive consumption of foods such as alcohol, coffee, fats and hot, spices). If you feed the fire leaves, it will burn quickly and then go out (leaves = processed, sugary foods which are full of energy but empty in nutrition). If you put green wood on the fire it will also eventually dampen down and die out (green leaves = cold foods such as those straight from the fridge, cold drinks, too many raw foods.). The gut is rich with capillaries that bring a supply of warm blood to the stomach so it can produce digestive enzymes. Too many cold and raw foods will constrict the blood supply and reduce the body’s own supply of digestive enzymes. And no matter how raw the food is, the enzymes supplied will never match the body’s own ability to produce its own enzymes.

So for those who have weak or poor digestion in any way (loose stools, IBS, bloating, indigestion etc), a raw food diet may be actually harder on the digestion that fresh, warm, cooked foods. You can consume the same types of foods that the raw food diet focuses on, veges, nuts, seeds etc but prepare them differently. Have a veg stir-fry, soups, stews, steamed veg or fresh fruit & veg juice instead. Warm foods are particularly important in Winter when our body is using a lot of energy to stay warm. Eating a raw salad mid-Winter means our body has to warm up the food to digest it properly as well as keeping our body warm. Summer is definitely the season for more raw foods and indeed the thought of eating hot vege soup on a hot day is not appealing.

Genetics play a role in how we digest and process food as well. If you come from a culture where cooked foods is the norm then it may be a shock to the system to suddenly change over to a raw food diet. Our body’s adapt to the food we eat and the way it is cooked so in this case, gradual inclusion of more raw foods is a good way to proceed.

Over time, a strict raw food diet may also lead to nutritional deficiencies such as protein, calcium, iron, B12 and zinc. These nutrients are commonly found in animal products and can be hard for the body to process from vegetable sources. While not impossible impossible to maintain good levels of these nutrients by any means it does require planning and deliberate inclusion of raw food sources that contain these nutrients.

My philosophy about food is one of moderation: good quality food, a majority whole foods – both raw & cooked, enjoyment of that food and the occasional treat. Maybe why I think the raw food diet will be another fad is that it is at the extreme end of the dietary spectrum. However, as with any diet, there will be some that absolutely thrive eating raw foods. I also stress that most people need to eat more fresh fruit & veg in general and if the raw food message is the way for this to occur then I for one will jump on the bandwagon. And I can’t stress enough how much people need to move away from processed, empty calorie foods, however, I suspect that like the other fad diets around, the raw food diet will have its day and I for one will stick to more moderate eating habits.

I would love to know what you think about raw food and if you have gone down this path, what your experience is.

Have you heard of lymphatic drainage massage? This technique is probably the most we hear about the lymphatic system in general. Unlike the urinary system or digestive system, the lymph system tends to be viewed as the necessary but often ignored wall-flower in the process of detoxification.

In fact, the lymphatic system is a complex drainage network involving fluids, vessels and organs. Its

primary role is to remove cellular waste, proteins, foreign bodies, excess fluid, toxins and other microorganisms and return them to the bloodstream. Via the lymph nodes, this system helps to filter out toxins purify our bodies of waste.

There are approximately 6-10 litres of lymph in the body at any one time, which is pumped around via muscular contraction and movement. Lymph flows in one direction only – usually upwards towards the heart. When the body is under stress (infection, stress, lack of physical activity, dehydration, toxic overload) tissue swelling can result and protein accumulation in the lymph nodes occurs. The result is a build up of toxins, which can end up affecting the normal function of the cells. Long tem this can lead to underactive metabolic function of cells.

A classic example of chronic lymphatic congestion is the formation of cellulite, which is related in part to lymphatic congestion and poor blood flow to the affected areas. You can confirm the poor blood-flow yourself by feeling any areas of your body that have cellulite – they feel cooler than other areas of your skin due to the lack of warm blood supply to the area.

The body tries to protect itself from free toxins floating around in the body…after all they can damage our primary organs. As a result toxins are stored in many different ways in the body – mucus in the respiratory system, deposits in fat cells, as cholesterol or around the joints. Stimulating the flow of toxins out of the body by promoting lymphatic flow can help reduce your body’s overall toxic load.

There are a number of easy and effective ways to promote lymphatic flow including:

• dry body brushing
• massage
• vigorous exercise
• hydration
• muscular activity (weights, yoga, tai chi or pilates).

Jodie from Bodecare promotes dry body brushing as it stimulates the dense network of nerves that run just under the skin layer, which in-turn increase blood circulation and the function of the lymphatic system.

Another method suggested by Jodie is alternate cold and hot showers. This method for alternate showers comes from the Bodecare website:

Did you know that a prolonged hot shower without alternation with cool water (the type of shower most people take) is fatiguing and causes circulatory congestion? On the other hand, the properly performed Alternate Hot and Cold Shower exercises the circulatory system, nerves, endocrine glands and skin.

For best results of an Alternate Hot/Cold Shower you can use the following steps as a guide:

1. Conduct Bodecare’s Dry Body Brushing routine (details on how-to-guide)
2. Begin warm to hot shower for 2-3 minutes.  Water should be at a comfortable temperature.
3. Follow with a cold shower for 15 seconds. Once again water should be at a comfortable temperature.
4. Repeat with hot and cold shower at 15 seconds each.
5. Towel dry

For related articles see below:

Cellulite – is there ANYTHING I can do about it?

Do you ever wonder why no matter how much sleep you get, the dark circles under your eyes never seem to get any better? Or why your cheeks are flushed even in winter? Or even why you seem to get blackheads on your nose and can’t get rid of them no matter what topical creams you use? These issues are actually signs that your body is giving you, and using facial analysis, you can work out what the root cause of your dark circles and flushed cheeks and finally do something about it.

From Greek medicine to Ayurveda and Traditional Chinese Medicine (TCM), facial analysis has been used as an indication of the health of the organs or to provide useful clues as to the systems involved in any health issue. In particular TCM has a detailed map of the face including lines, organ zones and colour indications. Using TCM facial analysis principles with relation to skin conditions, the map and colours of the face can help indicate the underlying causes and support the choice of treatment.

Skin conditions that affect the face such as eczema, psoriasis, rosacea and acne don’t usually affect the entire surface of the face. The affected areas are often confined to particular areas or zones so just by looking at your face you can find out more about the underlying cause of any skin condition. This technique is not confined to skin conditions. It can also be used as a tool to assess wellbeing or to improve skin tone in general.

As a guide, go over each zone of the face and look for any changes in colour (from your normal skin tone), deep lines (that aren’t part of the normal aging process), congestion (pimples, blackheads, milia, whiteheads) or puffiness. Below is a guide to the key areas of the face and their associated organs. Included are key indications about lines and colours that provide additional information.

Facial Zone	Organ or System
Forehead	In descending order down the forehead: Bladder, Large  Intestine, Small Intestine. Usually lines across the forehead reflect an imbalance. Congestion or acne in this area represents digestive congestion and possibly poor detoxification. Red and dry or flaky skin is an indication of lack of fluids in the digestive tract.
Between the Eyes	This is the liver zone. A red patch between the eyes is a possible indication of poor liver detoxification and even heavy metal toxicity (particularly mercury). Vertical lines in this zone indicate Liver imbalance.
Under the Eyes	The top of the eye and directly below the eyes is the kidney zone. Puffiness and fluid retention in this area is a sign the body is holding on to too much fluid (watery and swollen with a blue tinge) or is mucus congested (fatty and swollen with a yellow tinge). Salt intake should be monitored, as should excessive sugary drinks such as fruit juice and soft drink. To reduce mucus congestion, reduce fat and dairy consumption.Blue circles or white under the eyes indicates tiredness or even exhaustion. A yellow tinge shows the liver and gallbladder are working too hard. Dry, flaky or red skin in the creases above the eye shows liver stress.
The Nose	The nose tip corresponds to the lungs while the bridge reflects the health of the stomach. Congestion in the form of blackheads usually represents poor stomach digestion and possibly low hydrochloric acid levels.If the nose is red or has broken capillaries, this usually indicates excessive intake of heating liquids including alcohol, coffee and tea.
The Cheeks	Represent the respiratory & circulatory systems. Pimples or congestion in this area are often the result of a high fat and mucus forming diet (simple sugar, dairy and processed foods).Pale cheeks may be a sign of low iron levels whereas overly flushed cheeks show poor circulation and the consumption of too many hot foods such as alcohol, coffee and spices and poor elimination. A greenish tinge indicates liver congestion.
The Mouth	Generally represents the digestive function. White or very pale lips may indicate low iron levels and poor circulation. Dry flaky skin or wrinkles can indicate dehydration.Cracks or sores in the corners of the mouth are signs of low B vitamin or iron levels. Red, hot or bleeding gums are a sign of a hot or over-acidic stomach and so animal fats, simple sugars and heating food & drink needs to be avoided.
The Chin	Corresponds to the kidneys and digestive system. Once again congestion in this area can be a sign of a diet high in processed foods, sugars and fats. It can also indicate unbalanced kidney function, which is usually the result of pushing the body by working too hard, stress or going beyond normal physical endurance.
The Jaw and under the jaw line	Often a hormonal influence, particularly if worsens in accordance with monthly cycles. Cysts rather than pimples may indicate lymphatic toxicity, which may result from medications, environmental toxins or a highly processed and sugar rich diet.

’Our children will ask…. What were our parents thinking? Why did they produce toxic chemicals and then put them in and on our bodies? Were they so arrogant to think that our bodies would not be affected?’
– Dr Sarah Lantz (PhD)

Chemical Free Kids: Raising Healthy Children in a Toxic World is a powerful read. Powerful in the way that it clearly lays out the links between the chemicals we are using on our kids and ourselves and the health implications they have. Powerfully motivating as it makes us aware of the issues and drives our choices away from toxic chemicals. And lastly powerful because it is educates so we can make informed choices for ourselves and our children.

Researched and written in Brisbane by Dr Sarah Lantz (PhD), Chemical Free Kids addresses the following issues:

• What are Chemicals?
  

  Chemical Free Kids

• What makes chemicals toxic?
• How do they get into the human body?
• What are the health and behavioural impacts on kids and young people?
• Why are kids particularly susceptible to chemicals?
• How do we currently measure chemicals and determine their safety?
• What are the consumer assumptions that we make?
• What are the alternatives?
• What we as a society, community, and industry can do about it?

Chemical Free Kids: Raising Healthy Children in a Toxic World brings together compelling research that includes interviews with Australian families with kids who have been affected by environmental chemicals revealing how toxic chemicals in the environment play a critical role in our children’s everyday health and wellbeing – food additives; personal care products; over the counter and prescription drugs; household cleaning product; etc. In a practical sense, Chemical Free Kids: Raising Healthy Children in a Toxic World teaches how to read labels and identify toxic and harmful ingredients leaving parents more empowered in asking the right questions about what is going into their kids’ bodies. Through her research, knowledge and experiences, the author of this book, Dr Sarah Lantz, brings new insights into a world of toxicity and related diseases caused by environmental chemicals that have gone relatively unnoticed for a long period of time.

Editor’s Note: Chemical Free Kids is aligned with my own thoughts about toxic chemicals in skin care…I take a precautionary approach which is that I avoid all known toxic chemicals and taking this a step further, avoid synthetic and artificial chemicals of unknown toxicity and choose instead natural and organic alternatives. In all honesty, the only products that I can’t find 100% natural or organic alternatives for are nail polish and hair dye. So I have found the best alternative, non-toxic versions of these products, which I have to say I am happy about because I am not ready to go gracefully grey (and I love nail polish)!

I would love to hear your comments about using non-toxic skin care. Do you agree, disagree or just don’t care? Or is it just that you can’t find a good natural alternative for your one favorite product?

One of my favourite eco reads is Peppermint Magazine. It is full of excellent green and eco products, concepts and activities. Printed on recycled paper with soy ink it also smells great…I know this sounds weird but…well just smell it for yourself.

Edition 4 is about to sit newsagent stands (from November 19th). This edition is a Christmas Special featuring so much…including:

A green Wish List, recycled wrapping ideas and DIY pressies & decorations, a sustainable summer survival guide with everything you could need to help make lighter footprints on the sand (swimsuits, hats, shoes, beachbags, sunglasses…), ‘Green-Eyed Monster’ – a mini kids tshirt shoot, Model Citizens – models who are more than just a pretty face, an eco fabrics guide, a new vintage section featuring vintage swimsuits and also a vintage shopping ‘how-to’ guide, an exclusive interview with Daryl Hannah (celeb eco-activist), Hopenhagen – explaining Copenhagen and what you can do, an interview with Franny Armstrong – director of climate change doco The Age Of Stupid, a new arts section, Deborah Lindquist, Rachel Cassar, Heidi & Seek, The Uniform Project, Polli, lots and lots of beauty features, mountains of fashion, and more, more, more!

And congratulations for all those at Peppermint Magazine. Yesterday at the Publisher’s Australia Bell Magazine Awards in Sydney, Peppermint Magazine scooped up 3 awards – Best Sustainability in Publishing, Best Design in the ‘Consumer’ magazine category, and best overall Graphic Designer of the year.

It really is a great mag! And if you subscribe this month, you have the opportunity of receiving a $30 voucher for Vitale Natural!

More on deodorants and sweating…

This post is actually a response to a comment on the blog Aluminium & parabens in deodorant – no thanks! and it raised an issue I have often come across -  some people sweat a lot regardless of temperature and deodorant use. It can be frustrating as not much seems to help and the sweat marks on shirts can be embaressing. This question is from one of our readers:

In my experience; I sweat at lot, all the time and all year round. Generally exhausting myself, hot & humid temps, but also, oddly enough, being in quite cold air conditioning makes me sweat under the arms (which I find strange). So there is nowhere to run!

I have tried almost everything and I can’t find anything that works too well, luckily I end up smelling like the deodorant I use & I don’t pong. I am using Redwins at the moment, it is okay I guess, waiting for it to dry on my skin is sometimes inconvenient. Rexona is crap, it’s like spraying talc and breathing it in too much is not pleasant either, I’m sorry I bought it in the first place.

I am also wondering, can clothing affect the smell of your sweat? I find if I am wearing my favourite shirts, that I’ve worn quite a lot, the fabric tends to get a quite pungent stench under the arms and it’s not nice. Quality of the fabric? Pesticides from the cotton?? I am not sure. Have you heard of this before?

Thankyou for sharing your wisdom!

In response, I replied:

Sweating year round, even in airconditioning is not as uncommon as you might think. From a naturopath perspective it is generally related to sympathetic nervous system dominance and can be managed or at least minimised by supporting the parasympathetic nervous system. To do this effectively it is worth seeing a naturopath just in case there are underlying factors that are contributing to sympathetic NS dominance. In my case (yes this was a problem for me in the past) Buteko breathing helped because it pushes the body into parasympathetic drive and these days I only sweat when the weather is hot. Buteko breathing is also good for stress and low grade anxiety.

Excess sweating can also be related to electrolyte inbalances that affect the water distribution in the cells leading to too much extra-cellular fluid (water outside the cells) and not enough intracellular fluid (water inside the cells). Using quality electrolyte drinks such as Endura in moderation can assist with correct fluid balance and minimise sweating. This is particuarly important if you sweat a lot in hot weather or after exercise.

From a nutritional perspective stimulants such as coffee and sugar will make the sweating worse so having a low GI diet certainly helps. Nutrients that support the parasympathetic nervous include choline, vitamin B5 and B1. The Lemon Detox Drink is an excellent source of choline and is a good way to increase your levels.

Sweating is not necessarily linked to body odour. As with the reader above  sweat doesn’t necessarily smell strong, however, over time clothes will retain a smell that is difficult to get rid of.  Body odour as opposed to sweating can be related to a diet high in animal products, particularly red meat. Cleansing your system by reducing red meat, doing a detox or using chlorophyll will help signficantly reduce body odour.

With regard to your clothing, yes the materials your clothes will affect the smell. Bamboo and synthetics can be particularly bad. Hot water washing (although not as environmentally sound) for the items of clothing in particular will help. Of course wearing loose cotton clothing can also help.

Deodorants, even anti-perspirants don’t generally help a great deal. I used to just go for one that smelt nice as like you there was no smell just the sweat. That is why I love the Lavera Wild Rose Spay – it smells like Rose perfume!

Helpful Hints:

I found a couple of ehow entries about how to remove sweat stains and how to remove odour from clothes

If you have any personal experience, things that have worked or other questions about this or any other topic please let me know.

Have you ever looked in the mirror the morning of a big event only to discover a huge pimple or noticed that your skin is unusually red and blotchy? Don’t stress, it will only make it worse! It could actually be the case that stress was the trigger for your breakout in the first place. Stress affects our lives in all ways, some motivational and positive, others subtle and more insidious. While not historically recognised as a contributing factor in skin conditions, there is now growing body of evidence to show that stress has potentially harmful effects on the skin. From acne to eczema research shows us that during times of acute stress, rashes and breakouts become worse, sometimes significantly so. It also points to the potential role of chronic low-grade stress as a causative factor in persistent skin conditions.

Stress can affect our appearance in a number of ways including increased perspiration, brittle nails, dry, thinning hair and sensitive more reactive skin. Where there is an existing skin condition, worsening can be seen in the following ways:

• Acne lesions and breakouts become more inflamed, last longer and take longer to heal
  

  Stress causes skin changes

• Worsening of the inflammation (redness) and dryness in eczema and rosacea
• Increased tendency to flushing and blushing
• Increased incidence of congestion and oily skin due to sebum production
• Increased sensitivity to irritants and infections agents

These effects are primarily caused by the impact of stress on skin permeability. In most chronic skin conditions there is an abnormality in the skin’s permeability barrier. The body responds by trying to repair the barrier and in the process initiates an inflammatory process in the deeper layers of the skin with the result of worsening skin symptoms. Even in people without existing skin conditions, stress has the ability to reduce skin permeability and increase dehydration and sensitivity. This may go some way to explaining why some people react to certain topical agent only some of the time; generally skin permeability is normal however during times of stress it is affected leaving skin more vulnerable to irritation.

When exposed to stress, hormonal and chemical levels increase. Hormones in the brain trigger the release of adrenalin and norepinephrine, creating the classic flight or fight response – our body’s are readying for an emergency, which most of the time doesn’t occur. Glucocorticoids are also released from the adrenal glands, and when stress is ongoing it leads to the decrease in skin barrier function. Interestingly, while a decreased barrier function often causes water loss, increased oil production can also occur due to the role of stress in the disruption of normal hormonal balance and an increase in substance P. So yes it is possible to have moisture dehydrated skin and be oily (usually through the T-zone) at the same time.

In addition to stress directly affecting skin permeability, chronic stress can also affect the functioning of the immune system. Stress down regulates the immune system making us more susceptible to infection. It also plays havoc with skin conditions that have immune involvement such as psoriasis, eczema, cold sores and shingles, most commonly causing worsening skin condition. Stressed individuals are also more likely to eat and sleep less healthily or be more likely to drink more alcohol further suppressing the immune system.

So how does stress reduction help with the treatment of skin conditions? Firstly, it helps by decreasing the release of

pro-inflammatory hormones, which results in less inflammation, redness and rash like symptoms. It also reduces blood vessel hyper-activity resulting in less frequent skin flushing, which is particularly important in rosacea. Time will see an improvement in skin permeability, which means greater hydration and less sensitivity. Oiliness will improve as hormones settle back to normal. This may take up to 3 months. Reducing stress will result overall in better condition both for those with existing skin disorders as well as those with normal skin.

Taking the time to incorporate some simple stress reducing techniques into your daily routine will help improve the condition of your skin:

• Avoid excessive consumption of stimulants such as coffee and soft drink. One caffeine-containing drink per day is ample. For those that are particularly sensitive, drink green tea instead of coffee.
• Exercise can significantly reduce stress levels. The release of endorphins following exercise increases feelings of
  

  Rob's Satsang - singing meditation

  happiness and wellbeing. In addition it increases circulation and therefore nutrition to your extremities, including your skin.

• Meditation or breathing techniques. Meditation reduces cortisol release and increases immune function – ideal if you are suffering from a skin condition. If you are a beginner, take a class in Buteko breathing or follow a guided meditation.
• Alcohol and smoking suppress the immune system. Smoking has many detrimental effects on the skin and so is best avoided completely. In moderation, alcohol consumption may help reduce stress however it is a fine and individual line, so stick to physician guidelines – one standard drink per day for women and two for men.  In addition, try to go without at least 2 days per week.

Check out our natural solutions to dehydrated and sensitive skin.

Related Articles:

Why Me – Sensitive Skin Solutions

Topical Ingredients by Skin Type

Natural Solutions for Dehydrated Skin

Is your skin ready for summer? Summer is a time for sun, increased exercise and outdoor activity. After months of jackets and long pants, our skin needs a little bit of care before exposure to the Australian Summer sun. Advance preparation is a good idea before you pull out your summer clothing and expose your skin. Follow these guidelines so you are ready to smartly and safely enjoy the sun and make the most of your skin this season.

• Moisture is essential

It is important to remember that skin behaves differently from season to season and so your skin care routine should change to suit the difference in weather. In many parts of Australia there are effectively only 2 seasons: dry and humid. Our skin reacts dramatically to changes in humidity and so using the same skin care routine all year round will not help maintain well hydrated skin.

As the humidity rises in summer so does the moisture content in our skin. This is great for those who tend to dry or dehydrated skin types. Skin will feel more supple and hydrated. For those with normal to oily skin, you will notice that oil production increases in the warmer months and if not careful, skin congestion may increase.

During the summer months all skin types require lighter moisturisers. It is best to avoid moisturisers rich in waxes and butters and favour lighter lotions as these will provide adequate moisture content without causing congestion. Depending on skin type, it is also a good idea to change your cleanser from a cream cleanser to a light foaming cleanser or gel (avoid cleansers containing sodium laurel suphate) as they tend to more effective for removing built up sebum (oil) as well as daily grime and pollution.

For those with normal to oily skin, use cleansing masks and gentle exfoliation to reduce the likelihood of blocked pores and congestion. For those with dehydrated skin use a night oil based serum followed by a lighter day moisturiser. This will ensure adequate skin hydration without resorting to heavy creams more suited to the cooler, drier months.

Remember, part of an effective skin care routine includes changing to suit the seasons.

• Remove Dead Skin Cells

In winter, our skin is largely covered up and so we tend to give it less care and attention. For this reason, summer skin preparation should always include full body exfoliation. Our bodies shed dead skin cells constantly which his results in a layer of dead skin cells. This layer of cells leaves your skin looking dull, dry and sometimes scaly. Applying moisturisers won’t help create glowing skin unless you remove the dead top layer and in fact, moisturisers won’t even penetrate the skin effectively until the dead cells are removed.

To exfoliate your skin effectively you can use an exfoliation mitt in the shower, a dry skin brush or a body scrub. Use a gentle circular motion on your entire body from the shoulders down and once complete, rinse clean (use a specific face exfoliator for your face and neck). Follow with moisturiser. Continue once or twice a week throughout the summer season and it will help maintain fresh, glowing skin.

• Slip slop slap

The best anti-aging advice you will ever hear is to wear sunscreen. And yet, on any summer’s day at the beach you will still see Australians baking themselves under the harsh midday sun. If you want a glowing tan during summer there are alternative ways to achieve this look without damaging your skin. We will look at these options below. Firstly, when it comes to preventing sun damage there are some important things to remember:

• When buying sunscreen, the Sun Protection Factor measures how effectively the product limits exposure to UVB rays. The higher the SPF, the more protection against UVB rays. Choose an SPF 30+. If you spend time in the midday Australian sun and use any less than SPF 30 and you risk damaging your skin. This causes both an increased risk of sun cancer as well as promoting accelerated skin aging.
• Apply sunscreen evenly all over your face and the exposed parts of your body. While it may sounds obvious, we often miss bits or spread the lotion too thinly over our skin to provide effective protection.
• By the time you feel the heat of the sun, your skin is already burning so apply sunscreen 20 minutes before you go out into the sun.
• There are a number of natural sunscreen alternatives now available. These products use zinc oxide or titanium dioxide based sunfilters which sit on the surface of the skin rather than being absorbed.
• Most importantly, don’t forget to wear a hat and cover up with light coloured clothing. Sunscreen lotions will do part of the job at protecting your skin but remember, they are not filtering UVA rays so you need to stay sun smart and keep your skin protected.

A glowing tan is something that many Australians aspire to but in reality you are best to learn to love the colour of skin you were born with. There is no such thing as healthy tanning, however, if you plan to be out in the sun this summer, slowly introducing your skin to the sun is a good idea. Sun exposure in the early mornings and late afternoons allows your skin to gradually build up some colour without burning. Twenty minutes is enough time. Remember by the time your skin starts to feel hot, it is already burnt.

Faking it! If you decide to use fake tan, choose a natural one. In the last few years a number of all natural fake tanning lotions have emerged on the market and provide a healthier skin choice than synthetic chemical products. If you choose to fake tan, remember that you still need to apply sunscreen!

• Drink plenty of Water

Water is essential for not only providing hydration to our internal organs but also for maintaining skin hydration. Increased sweating, exercise and outdoor activities mean that in the warmer months we can dehydrate quite quickly. By the time you register that you feel thirst, it is likely that you are already slightly dehydrated. The best way to avoid this is to sip water throughout the day ensuring your fluid levels are being continuously topped up. Invest in a good quality water bottle (avoid soft plastic as it leaches chemicals into the water) and take it with you so that you always have water on hand. Adequate hydration is an essential way to maintain skin vitality.

• Nutrition

During the warmer months, we tend to want less hot, stodgy food and prefer lighter meals such as fresh fruit, salads, wraps, juices. When we eat, our body temperature increases and warm food will add to this effect. Raw and fresh foods will help keep us cooler during the summer months. Concentrate on colourful fruit and vegetables, lean protein and good oils as the basis of your summer eating. Not only are these foods ideal for the skin, supplying essential antioxidants and reducing inflammation, they are also sources of essential nutrition for the rest of your body.

• Supplements for Skin health

There are a number of supplements that help provide optimal nutrition and maintain skin health year around…and not just during the summer months!

Beta-carotene – is the orange pigment found in carrots and green leafy vegetables. It is a powerful antioxidant and research has shown that it can help minimise the effect of certain free radicals induced by UV radiation from sunlight. Regular consumption of beta-carotene or beta-carotene rich foods can help to reduce skin aging from sun exposure. Dosage recommendation: 30mg Beta-carotene or mixed carotenoids per day.

Zinc – a deficiency of zinc can lead to skin problems and delayed wound healing. Zinc is essential for the cell division and protein synthesis so helps maintain skin integrity and resilience. Unless you have a skin condition or have low zinc levels, the zinc provided in an everyday multivitamin should be enough to support skin health (about 5-10mg per day)

Fish Oil – helps to maintain skin suppleness and elasticity as well as keeping a check on inflammatory processes. It is particularly useful to help manage inflammatory skin conditions such as psoriasis, eczema, dermatitis and dry skin in general. For skin conditions 4-6g of fish oil per day is required. For maintenance and to help minimise dry skin, 1-2g per day is sufficient.

Grapeseed Extract – another powerful skin antioxidant, research shows that grapeseed extract enhances capillary strength and vascular function, reduces allergic and inflammatory responses in the skin and also reduces skin aging and the loss of elasticity. Dosage recommendation is 6-12g of Grapeseed extract per day.

Vitamin C – is an important antioxidant, quenching free radicals that cause skin aging. Vitamin C is also essential for collagen synthesis. Collagen provides the foundation matrix for cartilage, epethielial skin cells and connective tissue. When applied to the skin, Vitamin C stimulates cell renewal, collagen and elastin production and increases healthy circulation. Suggested dosage: 1000mg per day or as a topical application.

Summer is a time for fun in the sun. You can stay sun smart this summer and with these tips you can maintain healthy skin throughout the season.