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Detox-Boosting Hydrotherapy

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Hydrotherapy Treatments

Dating back to Ancient Greece and used across cultures over millennia to reduce pain and encourage healing, hydrotherapy is one of the oldest forms of natural medicine.

Through detailed observation, Hippocrates, the father of modern medicine, concluded that our health is governed by a vital force that is constantly working to maintain normal balance in structure and function within the body when confronted with injuries and disease, believing hydrotherapy to be a key healing resource (1).

Despite conducting his observations and analysis over two thousand years ago, his theories on hydrotherapy were not off the mark. And though the precise mechanisms are still a mystery, the evidence-based results are astounding.

 

The Law of Disease and Toxicity

The Law of Disease, according to my book, ‘The Serpent & The Butterfly: The Seven Laws of Healing,’ states that disease is an imbalance caused by three things: toxicity, deficiency, and lack of energy. Essentially, our bodies are constantly engaging with our environment, but when the environment is compromised so are our bodies. And what with air pollution, man-made chemicals, and all that goes along with living in a modern world, it’s becoming increasingly more difficult to live a non-toxic lifestyle. With increasing toxicity, oxygen and nutrients are inadequately delivered, and oxidative damage is allowed to run amok.

As we speak, millions of Americans are already struggling with a chronic disease—obesity, type 2 diabetes, hypertension, and heart disease—making it more important than ever to focus on boosting our natural vitality (4). By supporting and enhancing the efficacy of our vital force and pathways of detoxification, we can improve the function of all of our body’s most important organs and, thus, our overall health.

 

Benefits of Hydrotherapy

There are many ways to approach detoxification. Of course, the appropriate approach depends entirely upon the diagnosis, so before proceeding to treatment, it’s always best to consult your naturopathic doctor or specialist. However, hydrotherapy is a simple way to approach detoxification and improve your body’s everyday functions.

Hydrotherapy is known to improve our body’s natural vitality by aiding detoxification, relieving inflammation and pain in muscles and joints, enhancing relaxation and relieving stress, increasing metabolic processes, lowering blood pressure, and stimulating blood flow to vital muscles and organs, to name only a few of many benefits (2,3).

It also has many benefits for the body’s largest organ—the skin.

 

Hydrotherapy and the Skin

The skin is one of the main organs of elimination and a significant pathway of detoxification. When our other organs of elimination, such as our liver, kidneys, gastrointestinal tract, and lungs, get compromised, it can increase the burden on our skin to process and eliminate toxins from the body. And compromised detoxification pathways can reveal themselves in the form of various skin conditions such as atopic dermatitis or acne.

Steam, for instance, when used appropriately, can be incredibly beneficial for the skin. Not only is it deeply cleansing by allowing the skin and pores to become more pliable and loosens dirt and trapped sebum, but it also improves circulation, ensuring the delivery of oxygen and nutrients to the skin and promotes the production of collagen and elastin. Because of this, it can increase the skin’s ability to heal itself and promote basic functions, which aids in strengthening the skin barrier to retain moisture better. In all, by folding regular hydrotherapy routines into our daily lives, our skin will only reap the benefits.

Naturally, it’s important to consult your dermatologist, naturopathic doctor, or integrative health professional before diagnosing and treating yourself. But, there are a number of ways in which you can use hydrotherapy at home to support detoxification to improve your skin and overall health.

 

How Does Hydrotherapy Work?

Let’s take a closer look: Cold water stimulates the body, causing the constriction of surface blood vessels, directing blood to vital organs. On the other hand, hot water relaxes the body, causing the dilation of blood vessels, directing the removal of bodily waste. Thus, by alternating between hot and cold, we’re helping our body stimulate circulation, decrease inflammation, and improve homeostasis—allowing the body to naturally heal itself (3).

Many different types of hydrotherapy methods exist, from high-tech cryotherapy chambers to massaging jet tubs, but with less access to health centers and spas, we must get creative. Thankfully, there are a few easy ways to take advantage of its healing effects at home. This can include steam rooms and saunas, hot springs, showers and baths rich in magnesium salts, and foot soaks.

If possible, take advantage of any nearby waters, as swimming in cold rivers, lakes, and oceans can significantly decrease tension, pain, and fatigue while increasing memory and mood (3). Generally, it’s best to always end with some form of cold, even if it’s 30–60 seconds in a cold shower.

 

Easy At-Home Hydrotherapy Treatments

Of course, there are plenty of no to low-cost hydrotherapy treatments you can achieve at home, such as facial steaming or soothing baths rich in essential oils and magnesium salts. Still, suppose you’re looking to obtain the full benefits of hydrotherapy. In that case, contrast treatments can easily be carried out at home in thirty minutes or less using just a few household items:

While lying flat on your back, cover the anterior torso with two large hot hand towels folded in half (four thicknesses or layers of terry cloth) soaked in hot water (tolerant to touching) and leave in place for five minutes.
Replace hot towels with one cold large hand towel folded in half (two thicknesses or layers of terry cloth), leaving in place ten minutes or longer until the towel is warmed.
Cover the body with a blanket (preferably wool or Vellux) to retain body heat during the length of treatment.
Repeat the entire procedure on your posterior torso while lying face down.

*This version might require someone assisting you in placing the towels.

 

Alternative Method

Immerse the entire body in a hot bath or shower for five minutes.
Then, dry quickly with a towel and soak another towel in cold water, wring out completely, and wrap around both sides of the torso, or from armpit to groin.
Cover the body with wool or Vellux blanket, leaving the cold towel wrapped for twenty minutes, or longer, until the towel is warmed.

 

Dr. Reebs Bio:

Dr. Reebs mission is to elevate health and well-being through naturopathic medicine. He is an award-winning naturopathic doctor and the founder of Portland Clinic of Natural Health; an integrative medicine clinic that specializes in helping to resolve chronic disease with natural medicine; the author of, “The Serpent & The Butterfly: The Seven Laws of Healing” which offers a life-altering perspective on the attainment of optimal health; a recognized leading expert in mind-body healing and alternative medicine.

 

References

  1. Fioranelli M., Gianfaldoni R., Gianfaldoni S., Grazia Roccia M., Lotti T., Tchernev G., Wollina U. History of the Baths and Thermal Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5535692/.
  2. Upendra Nagaich, Dr. Hydrotherapy: Tool for preventing illness. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4932807/#:~:text=The%20advantages%20of%20hydrotherapy%20comprise,improving%20skin%20and%20muscle%20tone.
  3. Mooventhan A, Nivethitha L. Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/
  4. Tackling the Burden of Chronic Diseases in the USA. The Lancet. Volume 373, Issue 9659, P185, JANUARY 17, 2009. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(09)60048-9/fulltext

15 Tips For Aging Gracefully And Naturally

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Aging Gracefully

Skin aging is the loss of elastin and collagen in the skin, which causes the skin to show signs of wrinkles and sagging skin. The rate of this aging process can differ from person to person and also depend heavily on various factors – including genetics, lifestyle, stressors, and sun exposure, to name a few. So, it is no surprise that when it comes to our skin care goals, “aging gracefully” ranks near the top of the list for most of us.

In our pursuit to maintain a youthful, glowing complexion and prevent premature skin aging, we’re willing to do practically anything — that is safe and natural, of course. Thankfully, you don’t have to resort to going under the knife or using botox to get amazing results. There are some simple yet effective ways to slow the aging process and prevent premature damage to your skin — so you can age youthfully!

Whether you are 16 or 61, aging gracefully and maintaining beautiful skin doesn’t happen by chance; it takes effort. There is no single magic bullet, but here are 15 natural tips to support aging well with beautiful skin to help ensure you are the best version of yourself at any age!

1. Stay Hydrated

Water alone isn’t the fountain of youth, but it can work magic on your skin. Water flushes out toxins for a clear complexion; helps the skin maintain elasticity and moisture levels for a supple, plump look; and supports a healthy pH in the body to help maintain balance. The amount of water you should drink depends on factors like activity level, environment, and weight. Aim to drink between 3-4 Liters per day or more, depending on your individual needs. And be sure to add electrolytes to your water for balance and replenishment.

2. Protect With Mineral Sunscreen

Natural mineral sunscreen is a physical barrier, so as soon as you apply the sunscreen, it starts to protect your skin. For best results, apply each morning (and year-round) as the final step of your skin care routine (before applying makeup) to protect against UV & UVB rays. These rays are the primary culprit of color and texture changed to the skin, resulting in signs of premature aging. Choose a natural broad spectrum mineral sunscreen, such as this one, that goes on smoothly and protects — but won’t soak in and be endocrine-disrupting.

3. Choose Natural Skin Care Products

Do your skin and health a favor — avoid the many products on the market laden with harsh and toxic ingredients. These products will speed up the aging process and wreak havoc on your health and the environment. Instead, choose skin care products that are natural, safe, and gentle yet effective. The best skin care products are made with only natural and safe ingredients.

4. Eat Super Foods

The foods you eat have a tremendous impact on your overall health — including your skin. Eat a diet packed with the best foods for the skin, including those foods that will best support aging gracefully. These ‘superfoods’ are loaded with antioxidants, healthy fats, water, and many essential nutrients. These nutrient-dense powerhouses can help to replenish, protect, and strengthen the body and skin for optimal aging youthfully.

5. Supplement Your Collagen

Collagen is the most abundant protein in your body—and your skin. As we age, our production of collagen slows, and our body’s reserves are depleted. So, supplementing is vital to support healthy connective tissue and skin. Choose a supplement like The Spa Dr.® Collagen Plus formulated with collagen peptides and other nutrients that help support collagen. The peptides makeup the basic building blocks of collagen. So, your body can use peptides to produce more collagen and support the skin’s cellular renewal process to promote healthy, glowing, firm skin.

6. Use Adaptogenic Herbs

Adaptogenic herbs can help support and protect the body from physical and emotional stressors. They are packed with powerful nutrients such as antioxidants, vitamins, minerals, essential fatty acids, and prebiotics that support aging gracefully. You can create various DIY facial treatments with herbs — or choose a skin care system that is synergistically formulated to optimize the herbs for your skin. Ginseng, turmeric root, sea buckthorn, wild yam, cordyceps, holy basil, ginkgo biloba, licorice, and green tea are a few of my favorite adaptogens to support healthy aging.

7. Sip On Green Tea

Enjoy the skin anti-aging benefits of green tea by using it in your beauty routine. You can enjoy the benefits by drinking it, taking supplements, or applying it to your skin. Internal use reduces the risk of certain cancers, supports healthy metabolism, and can do wonders for your skin! You can also use it topically, like in this DIY oat, green tea and yogurt face mask to utilize the antioxidant EGCG that is abundant in green tea — which will rejuvenate, repair, and protect skin cells from premature aging.

8. Exfoliate Dead Skin Away

Exfoliation once a week will help slough off dead skin cells and bring young, vibrant skin cells to the surface — to create a healthy, youthful, glowing complexion. Use a very gentle exfoliant, like The Spa Dr.® Pearl and Rose Exfoliant, to carefully remove surface build-up while avoiding damaging the younger skin you are working to reveal. Also, the powerful vitamin content of resveratrol and red beet extract found in The Spa Dr.® exfoliant is packed with anti-aging and wrinkle-fighting antioxidants.

9. Care For Your Gut

The skin is a magic mirror — it gives us clues about our overall health. When it comes to gut health, your skin is more like a window. There are numerous studies that directly connected skin diseases, such as eczema, acne, and psoriasis, with the gut microbiome. And, when it comes to aging, your gut health plays a crucial role in the process. To support a healthy gut microbiome to age gracefully — eat prebiotic and probiotic foods, take a high-quality probiotic supplement, and cut back on excess simple carbohydrates and sugars.

10. Eat Healthy Fats

Focus on incorporating healthy fats like nuts, avocado, flaxseed, fatty fish, and Omega 3supplements. These sources of the potent essential Omega-3 fatty acids provide powerful antioxidant properties, skin health, anti-inflammatory, and gastric health support. Omega-3 fatty acids are necessary to maintain youthful skin that is thick, supple, and moisturized. A study found a 39% increase in skin hydration by consuming as little as 1/2 tsp of omega-3-rich oils daily. This is important because dehydration weakens the skin’s defense and can cause sensitivities, irritation, and premature aging.

11. Healthy Skin Microbiome

Your skin’s microbiome health matters because a healthy and balanced microbiome will impact how your skin looks.  A healthy skin microbiome protects against environmental toxins, UV damage, stress, and infection — all of which play a direct role in the rate of photoaging and intrinsic aging of the skin. Care for your skin microbiome by choosing a safe, natural, and effective skin care product system. A skin care system that maintains a healthy microbiome and promotes graceful aging will be:
perfectly pH balanced — to protect healthy skin microbiome
antioxidant-rich — to promote ageless beauty
effective at clarifying and balances — for a radiant, flawless glow
and is safe and gentle without sacrificing results!
The Spa Dr.® Daily Essentials is a natural, luxurious, and effective 4-step system designed to cleanse, nourish, protect and revitalize any skin type at any age.

12. Exercise

When it comes to your skin, exercise is youth-promoting. It increases blood flow to flood your cells with nutrients and oxygen, while supporting the removal of free radicals and toxins — all of which will help you maintain a healthy, youthful glow! Regular exercise lowers cortisol, the stress hormone. This is particularly important since elevated cortisol can lead to premature skin aging. So, to slow the aging process and keep your skin younger, get out there for 30 minutes each day!

13. Supplement With Vitamin C

Vitamin C is one of the best antioxidants around for glowing youthful skin. It is a natural component in the skin’s dermis and epidermis layers and is vital in promoting collagen and elastin production. Vitamin C has powerful antioxidant properties to help reduce UV light-induced oxidative damage, leading to premature signs of aging from skin photoaging and hyperpigmentation.

14. Get Your Beauty Sleep

Beauty sleep provides optimal conditions for your body to repair and revitalize. For example, during deep sleep, your body and mind are rejuvenated at the cellular level, restoring strength and function throughout your body. Research points to poor sleep as a major contributing factor to premature skin and overall aging.

15. Take Niacin

Also known as Nicotinamide (or Niacinamide) supports the repair and renewal of cellular function, increases collagen synthesis, and helps moisturize the skin and keep it elastic. It helps build cells in the skin while protecting the cells from environmental stresses, such as sunlight, pollution, and toxin. Niacin has been shown to lighten age-spots and decrease wrinkles.

SKIN QUIZ

Take my Skin Quiz to find out your skin type. Knowing your skin type will help identify your skin’s needs. Then you can take an individualized approach to introduce the necessary habits to enjoy aging gracefully with 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. We also strive to offer guidance that will nurture your skin care journey.

Book a free virtual consultation now with any of our skilled estheticians — their here to help answer any of your skin care routine questions.

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!

Join The Spa Dr.® community on social media to meetothers on their skin care journey and learn more about the healthy habits that support beautiful skin and aging gracefully.

I hope you enjoyed these natural skin care tips. Feel free to share them with your friends, and spread the word to promote natural beauty!

5 Self Care Practices To Manage Stress

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Self Care

It’s easy with a demanding schedule and so many responsibilities to forget to take care of yourself – both physically and emotionally. Self-care is often the last thing we prioritize, but it is one of the most important aspects of good stress management. And as you probably well know, managing stress can help you lead a happier, healthier, and more productive life.

So, if you’re someone who views self-care as something selfish or indulgent, it’s time to change that view. Self-care is not an indulgence — it’s a discipline. An indulgence is something we occasionally allow ourselves, like a piece of dark chocolate or a Thalia’s Bar 😋. While self-care may feel indulgent, it is far from it. Self-care is a discipline because it requires taking responsibility for the care of your overall well-being through actions and routines.

It can be hard to prioritize and make time for self-care in your busy schedule. But anything worth doing will require some effort and attention. And when you do take the time to care for your physical and emotional needs, you will be more resilient and better equipped to meet life’s challenges head-on.

Remember, (like those you care for and love) you deserve to be nurtured. When you’re well cared for, the people you care for will benefit, too. Also, practicing the discipline of self-care will help protect your health and skin for years to come!

Relationship Between Stress & Skin

The relationship between stress and skin is real! For example, many skin conditions, such as acne, eczema, rosacea, psoriasis, and even premature aging, can both cause AND be triggered by stress!

When you’re stressed, the adrenal glands release the hormone cortisol. Cortisol can increase sebum production and inflammation, triggering or aggravating any skin conditions. Likewise, Living with a skin condition can cause a great deal of emotional distress. The relationship between stress and skin can thus be perpetuated and negatively impact your skin.

Additionally, stress worsens inflammation, microbiome disturbances, hormonal imbalances, and nutritional deficiencies. These are all root causes that trigger skin and other health issues that I discuss in my book, Clean Skin From Within.

Stress Management

The solution to stress is taking time for self-care. Self-care practices such as positive affirmations, breathwork, and meditation can effectively manage stress and shift your outlook on life (and your skin), especially when you make them part of your daily routine.

 

Here are five simple self-care practices to help manage stress:

 

1. Breathe Deeply

breath

Breathwork can help you improve your mental, physical, and spiritual well-being. Breathwork therapy involves breathing consciously and systematically. By intentionally changing your breathing pattern, you can create relaxation. But it’s not only relaxing — there is evidence that breathwork positively affects the immune system, nervous system, digestion, and heart.

To start, sit in a relaxing position with your eyes closed.
Place one hand on your chest and the other on your lower abdomen.
For five to ten minutes, just focus on your breath, noticing your inhalation and your exhalation. As you inhale, allow your lower abdomen to swell like a balloon.
With each breath out, practice relaxing your face, jaw, and shoulders. If your mind wanders, bring your focus back to your breath.

 

2. Show Gratitude

GratitudeGratitude is about appreciating what you have around you. Research shows gratitude helps us feel happier, deal better with problems that arise, and build solid relationships, and it improves our health. My favorite way to anchor in and reap the rewards of gratitude is to keep a gratitude journal. Write down at least three things each day you are grateful for in your life.

 

3. Step Into Nature

NatureStep away from your computer, phone, or any energy-zapping scenario, and escape into nature. Even if it’s just a quick walk around the block, a few moments in the sun and fresh air can boost your mood and give you a little extra Vitamin D to brighten your day. When you choose daily self-care, you’re choosing a self-honoring routine that helps you shift your mood and show up more fully in your life. This helps today, and it supports a healthy, fulfilling road ahead!

 

4. Mindfully Meditate

meditationResearch suggests that meditation helps lower stress, increases our compassion, improves sleep, boosts mood, decreases inflammation, and even helps lower yearly medical costs. The goal of meditation is to focus and quiet your mind to achieve greater clarity and inner calm. Try this simple meditation:

  • Choose a quiet place, and turn off any electronics
  • Sit in a relaxing position
  • Focus on a word, such as “gratitude”
  • When your mind wanders, gently bring your attention back to your focal point
  • Let go of expectations

 

5. Relax Into A Bedtime Ritual

bedtime routineIdeally, we all should get about eight hours of uninterrupted sleep each night. Create a relaxing bedtime ritual with any of the following:

  • Listen to soothing music
  • Take a warm bath
  • Perform breathing or other relaxation exercises
  • Journal about your wins for the day

Don’t forget to turn off electronics, turn down the lights, and avoid caffeine and sugar before bedtime. These bedtime rituals will help set you up for a night of better restorative sleep.

 

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.

How Three Pounds of Gut Bacteria Determines Your Skin’s Health

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Gut Health

The quest for beautiful skin is ubiquitous in Western society: we all want to have young and healthy skin. It seems reasonable that what we put on our skin would influence its appearance, but science is showing us that it may actually be what’s inside our body that has one of the largest impacts on skin health: our gut health, which is directly impacted by the health of our gut microbiome.

The Gut Microbiome

There are 3-5 pounds of bacteria that live in our gut, depending on how big we are. And those bacteria can determine a lot about how healthy we are, including our skin health. Most of those bacteria live in our colon or large intestine, and they ferment food that we have eaten but cannot digest. We depend on that bacteria to maintain our gut health and keep us healthy overall in return for feeding them. There are hundreds of species of bacteria in our gut, and some are good guys, while others are not so good.

Competition For Space

Did you know that there’s fierce competition for real estate brewing in your gut? That’s because there’s a limited amount of space, so bacteria are always trying to take over and get more room so they can grow. We want the good bacteria to win the fight, and we can help them by feeding them what they need: fiber! That’s one of the reasons why a diet high in fiber is so important. We can’t even digest fiber, but our good gut bacteria can. So to improve our gut health we need to feed the good bacteria, so they can survive and grow.

When we eat sugar, refined carbohydrates, and fat, we feed the “not so good” guys. And when we take antibiotics, we wipe out large colonies of bacteria, both good and bad, and whoever is left fights for more territory. It’s like when you arrive at the pool on a hot summer day at a resort, and there are no lounge chairs left. You lurk around, waiting for someone to get up and leave so that you can pounce and put your towel down to claim the spot. Well, our bacteria do the same thing. And once they’ve taken hold, it can be hard to get them to leave.

Benefits 0f Good Bacteria

Why do we care who wins the battle for real estate in our gut? Because our health depends on it! Yes, even our skin. The beneficial bacteria supports gut health and our overall health in many ways. For example, here are just a few of the things our gut microbes do for us:

  • Keep bad bacteria in check
  • Keep inflammation in our body at a minimum
  • Support a healthy immune system
  • Produce vitamins: vitamin B6, vitamin B12, niacin, and folic acid
  • Help digest food
  • Regulate our hormones

Leaky Gut

The term “leaky gut” gets thrown around a lot today, but it is important to really understand the concept in order to understand how gut health relates to skin health. We are a tube from our mouth to our anus, and the purpose of that tube is to extract nutrients from the food we eat. We then need to send those nutrients out to every cell in the body to provide nourishment so they can survive, which is why our bloodstream is connected to our intestinal cells.

Tight Junctions

The tiny cells in our small and large intestine have a big job: they have to let through very small molecules into the bloodstream, like vitamins and minerals while keeping out bad bacteria and large molecules that don’t belong in our blood. For this reason, our intestinal cells have “tight junctions.” Tight junctions are what they sound like: they bind one intestinal cell very closely to the one next to it so that nothing gets through.

When we eat, the tight junctions get a signal to “open up” so that we can let nutrients through, but then they close back up so that nothing else can breach the barrier. Leaky gut happens when these tight junctions get compromised, and instead of being able to close back up, the channels are always open and are too big. Then bad things like undigested food or bad bacteria can get through and “leak” into our bloodstream. This is the leaky part of leaky gut.

Leaky Gut Leads to Inflammation

Once our tight junctions are compromised, and we have leaky gut, inflammation will follow – affecting your gut health. This is because the body must respond to all of the bad stuff that is now flowing into the bloodstream. The body naturally produces inflammation to fight intruders, but ideally, the situation is only temporary. For example, when you get a paper cut, you have just introduced bacteria into your bloodstream.

Your body will note the invasion and send immune cells, such as neutrophils and macrophages, to come to create inflammation and kill the invading bacteria. Bacteria will also call the necessary cells to heal the cut in your finger. But then, once the threat has passed and your finger has healed, inflammation goes away. The problem with leaky gut is that the bad stuff keeps on coming. If the body can’t fix the tight junctions and stop all the bacteria from leaking into the blood, then it just has to keep fighting. And that leads to chronic inflammation.

Healthy Microbiome, Healthy Gut!

This is why the makeup of the bacteria in our gut is so important. The good bacteria help keep tight junctions intact and nurture healthy cells so that we don’t have leaky gut. The “not so good” guys do the opposite. So if we want a healthy gut, we must maintain a healthy gut microbiome.

There are specific keystone species that we want in particular such as Akkermansia muciniphila probiotic. Akkermansia is a good bacteria that help our gut produce a protective mucosal layer over our intestinal cells. It actually eats some of the mucous layer, but when it does this, it signals special cells in the gut, called goblet cells, to produce more mucous. So we have a symbiotic relationship with Akkermansia that actually enhances the mucosal layer in our gut.

Another star bacteria in our gut is Faecalibacterium prausnitzii. Its main job is to produce butyrate, which does several beneficial things, such as: feeds our intestinal cells, decreases inflammation, and enhances tight junctions.

Skin: The Largest Organ

Our largest organ is our skin and its connection to a robust blood supply providing a constant stream of nutrients. The skin we see on the surface is actually dead. It is the layers underneath that we cannot see that are alive and determine the health of the skin that eventually makes its way to the top. The skin is nourished by what we eat, so of course, our diet contributes to our skin health. But as we’ve already discussed, if we have a leaky gut, then whatever has leaked into our bloodstream is flowing around our whole body.

Healthy Gut, Healthy Skin

The skin really is a window into what’s happening in the gut. There are numerous studies that show many different types of skin disease are connected to the gut microbiome. These include: eczema, rosacea, psoriasis, and acne. Studies show that people with dermatological disease have higher levels of leaky gut than normal healthy controls.

Studies also show the microbiomes of people with eczema, rosacea, psoriasis, and acne tend to have too little good gut bacteria and too many bad bacteria. As we learned, this leads to inflammation, and this is a part of the root cause of dermatological disease. Inflammation is also bad if our goal is to have healthy, youthful-looking skin. It increases the breakdown of collagen and elastin in the skin, which leads to wrinkles and droopy skin.

Feed Your Friends!

So while there are some topical products that can help improve the look and feel of your skin, if you really want healthy skin from the inside out. Start giving your gut microbiome a little love and make sure you’re eating at least 35 grams of fiber a day to make sure you’re feeding your good gut bacteria!

Sugar And Your Skin From The Inside Out

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Do you have a sweet tooth? Many of us do — and many of us experience an increase in sugar cravings after indulging in the traditional holiday season carb-laden foods and treats. It’s understandable after over a month of celebrating that you may be facing intense post-holiday sugar cravings. After all, all of those yummy carbohydrates and treats signaled our body to release serotonin, which makes us feel fabulous, even if only temporarily. It’s no wonder our brain continues to desire more.

Unfortunately, sugar can wreak havoc – from the inside – to affect our skin outside, not to mention the negative impact it can have on our overall health and wellbeing.

So, let’s take a look at the effects sugar has on our body from the inside out. So, we can see why it is crucial to get those cravings under control for the sake of our health and our skin.

Sugars Effect Inside

Inside the body, sugar triggers a cascade of negative responses – from spiking blood sugar, to inflammation, to a suppressed immune system. More severe consequences arise from regularly eating excessive amounts of sugar, like chronic diseases such as diabetes, obesity, microbiome disturbances, and leaky gut syndrome.

Weakened Immune System – You may already know that the average American eats about 22 teaspoons of sugar EVERY day — that is almost a ½ cup of sugar! But did you know that consuming this much sugar can suppress your white blood cells’ ability to kill germs by 40% for up to 5 hours — and suppressing our immune system’s response is not something any of us want right now!

Unstable Blood Sugar – Sugar causes your blood glucose levels to shift quickly, as your blood sugar rises and then falls sharply after you eat. These rapid shifts in blood sugar can cause symptoms that can be severe enough to interfere with daily life, including feeling sluggish, shaky, and even increasing hunger. Over time, your body may not be able to lower your blood sugar as effectively, leading to type 2 diabetes.

Inflammation – Sugar and refined carbohydrates cause inflammation in the body. Over time, this inflammation caused by poor eating habits can lead to several health problems, such as heart disease, diabetes, liver disease, and cancer.

Sugars Effect Outside

It should come as no surprise that if sugar can wreak such havoc on the inside of our body that its effects will also wreak havoc externally on our skin. Many skin problems such as acne, rosacea, and eczema are exacerbated by the sugar you eat. But most importantly, consuming sugar in excess has a lasting effect by causing wrinkles and sagging skin.

Inflammation – Chronic inflammation also sets off enzymes called metalloproteinases (MMPs) in the skin. These enzymes are found in the spaces between skin cells and have a two-fold effect by breaking down collagen and elastin in the skin while also inhibiting their production, leading to the premature aging of your skin.

Glycation – The body uses glucose as a primary fuel source. Still, if glucose is consumed in excess or not used and metabolized properly, our baseline blood sugar levels increase, leading to glycation issues. Glycation occurs when glucose binds to collagen and elastin in the body, making it more rigid. This internal glycation has an external effect by leading to skin that is wrinkled and sagging.

Increased Insulin – Another problem with increased blood sugar is that it causes high insulin production, which triggers excess sebum production and androgen activity. This leads to acne breakouts.

Avoid The Effects

To avoid the negative effects of sugar, avoid refined sugar, and sweeteners that spike your blood sugar. You’ll also want to avoid (or limit) high-glycemic carbohydrates, including refined white bread, pasta, and desserts, which rapidly convert into glucose in the body.

It might be difficult for you to imagine a life without sugar. Many people have actual sugar addictions and find it hard to stop eating sugar. You do not have to stop eating sugar all the time, but instead, make healthier choices.

For example, swap white table sugar for an alternative, like plant-based stevia or monk fruit. You can also eat fresh fruits and berries to enjoy a more refreshing but still delicious sweet taste. Plus, fruits and berries are naturally hydrating, whereas sugar is dehydrating, which leads to an appearance of dull and parched skin.

Overall, blood sugar imbalances are one of the significant root causes of skin issues. To find out if this is one of your root causes, take our skin personality quiz.

The Sweet News

There is good news about sugar! It isn’t all bad when it is used on the outside of the body. Sugar causes many skin problems from the inside — but used on the outside, it is a natural and useful beauty tool! When used topically, sugar can contribute to radiant and luminous skin on the face and body.

Sugar is beneficial when used outside because it is one of the world’s oldest humectants. This means it pulls moisture from the environment and draws it into the skin. Using a sugar scrub on the skin, especially when combined with another moisturizing agent, helps naturally hydrate your skin. Another benefit of sugar, when used on the skin, is that it is a natural glycolic acid source. Glycolic acid promotes cell turnover to bring out your natural radiance and is typically used to minimize discoloration so you can reveal brighter younger-looking skin.

Sugar scrubs help soften your skin by removing dead skin cells, dirt, and pollutants and help unclog pores. Sugar scrubs are also better to use than salt scrubs. Most of the time, sugar granules are smaller and more gentle than salt granules, predominantly brown sugar. Brown sugar is softer than granulated sugar, so it is useful for sensitive skin, including on the face.

Raw sugar is usually more coarse than other sugar types, so avoid using it on the face.
If you want to try out a sugar exfoliant at home, try my easy 2-ingredient recipe that uses brown sugar and aloe vera gel. Aloe vera gel has antimicrobial and anti-inflammatory properties and easily penetrates the skin to soothe and deliver nourishment quickly. Combine this exfoliant to make a mild and nourishing scrub that is gentle enough to use on your face.

Brown Sugar Exfoliant:

Ingredients:
1 tablespoon organic brown sugar
½ teaspoon aloe vera gel

In a small bowl, mix the brown sugar and aloe vera gel. Apply to your body or face and gently massage for two to five minutes. Rinse with warm water and a washcloth. Use only once per week. For the face, I also recommend natural exfoliants specifically made for the face.

Join The Cleanse

Want to learn HOW to kick sugar cravings for good and achieve clean, naturally glowing skin and vibrant health? There’s an actual process — and I’d love to share it with you! Join me on January 25th for my FREE 2-week Clean Skin From Within Reboot! All you need to be successful during this Reboot is a copy of my book, which you can get FREE here, and join our Facebook group here!

Are you looking for some great tips to stop the cravings NOW? – read my article on how to stop sugar cravings.

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!

If you are not already part of The Spa Dr. community, I invite you to join us on social media.
I hope you enjoyed these natural beauty tips. Feel free to share them with your friends, and spread the word to promote natural beauty.

I would love to hear about your story. Which strategies have you found to curb the sugar cravings? Do you have a DIY sugar exfoliant recipe you’d love to share?

Hormones And Skin Health

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Hormones & Skin

Are you “hormonal,” or is your body just trying to tell you something? Hormones have a profound effect on your skin and your overall health as you age. Think of hormones as a musical instrument and your body as a symphony orchestrated by those instruments. Each instrument must play its part at the right volume to create a balanced and beautiful symphony. If even one instrument is off-key (out-of-balance), there will be noticeable signs. As you can see, Hormones and skin, and health have an interconnected relationship.

Noticeable signs for your skin include dryness, acne, fine lines, wrinkles, and rosacea. For your health, the noticeable signs can include a negative impact on your metabolism, mental focus, memory, cognition, aging, sleep, fertility, and even sex drive. Hormones also play a role in cardiovascular health, bone growth, and blood sugar regulation.

To complicate any efforts to balance hormones, our bodies continually go through hormonal changes as we age. For example, as we age, the production of certain hormones, such as estrogen and progesterone, will change, affecting our health and skin. So, as you can see, if you’re suffering from imbalanced hormones, you may face many health and skin issues. Don’t worry, though — I’m here to help you learn how to address hormonal imbalances naturally.

Things We Do That Disrupt Hormones

Many of your everyday habits can disrupt hormones – including poor eating, sleeping, and exercise habits. Certain medications such as birth control can throw hormones for a spin and lead to nutritional deficiencies. Chronic stress will disrupt hormones, decrease quality of life, and possibly lead to mood disorders.

Another major contributor to hormone disruption can be found in the ingredient list of some skin care products. Many skin care products contain endocrine-disrupting chemicals (EDCs), which interfere with hormones’ normal function. These chemicals are absorbed into the bloodstream and can potentially wreak havoc on your endocrine system.

According to the Endocrine Society, EDCs are associated with fertility issues, breast development, breast cancer, prostate cancer, thyroid disease, neuroendocrine problems, obesity, and cardiovascular disease.

A critical step for reducing exposure to EDCs is to be very particular about what we put on our skin. For example, avoid using oxybenzone (found in sunscreen), parabens, and fragrance because they can have hormone-disrupting effects. Choose skin care products with safe and natural ingredients.

Hormones With The Greatest Effect

There are four main hormones that profoundly affect skin and health and can lead to signs of premature aging. They include estrogen, testosterone, thyroid hormones, and cortisol. Testosterone and estrogen are needed to help maintain the delicate balance known as homeostasis. While cortisol helps balance blood sugar levels, regulate metabolism, aid in reducing inflammation, and assist with memory formulation. Thyroid hormones are secreted into the blood, then carried to every tissue to help your body use energy, stay warm, and keep your brain, heart, muscles, and other organs working properly.

Many other hormones play a role in maintaining our health, but these are the four major contributors to most people’s skin types. Here is what happens when these hormones are imbalanced:

Estrogen

Levels decline as we age, which significantly affects how our skin looks and feels. Low estrogen can cause the skin to become dry, less elastic, and more fragile. For women over the age of 40, declining estrogen levels is the leading cause of dry, sagging skin. Fine lines turn into deep creases. The skin around your eyes and lips may droop. Other signs of low estrogen may be bone loss, hot flashes, insomnia, mood changes, night sweats, or vaginal dryness. If you are over 40 and seeing any of these signs, you may need additional estrogen support.

On the other hand, high estrogen comes with its own problems. Women who are pregnant or on birth control pills generally have higher estrogen levels and are more prone to hyperpigmentation (also known as melasma). If you’re an Amber-type (see pages 23–25 of my book); taking hormones; experiencing melasma – be sure to balance your hormones, especially estrogen.

Not sure which skin personality type you are? Find out here.

Testosterone

Testosterone is an important hormone involved in skin health. It stimulates the sebum-producing glands, which are important for protecting skin with natural oils, but overproduction can lead to acne. Age-related hormonal changes, such as those experienced during puberty and menopause, may cause testosterone to change and metabolism shifts, leading to oily or breakout-prone skin. Even as an adult, if your testosterone levels change, you may experience acne even if you never had a problem as a teen! If you are an Olivia-type (see pages 25–26 of my book), your skin is excessively oily, or you are prone to acne, you might be dealing with a testosterone imbalance.

Thyroid Hormones

These hormones can also influence your skin’s appearance. An overactive thyroid can cause warm, sweaty, and flushed skin, while an underactive thyroid can lead to dry, coarse skin with a reduced ability to perspire. If you suffer from any of these skin problems and have weight, digestion (constipation or diarrhea), or energy issues (fatigue or feeling over-stimulated), talk with your doctor about thyroid testing. The tests to ask for are TSH (thyroid stimulating hormone), Free T3, Free T4, and if you can, thyroid antibodies, and a reverse T3.

Cortisol

Cortisol is released from your adrenal glands,in response to stress. Surges of this hormone due to a highly stressful situation may cause increased sebum production and can trigger acne and amp up inflammation, making almost any skin condition worse. Chronically high cortisol levels can worsen conditions, including acne, eczema, rosacea, and vitiligo. A high level can also lead to sugar cravings, but eating excess sugar increases ‘skinflammation’ and breakouts. So you may get caught in a vicious cycle.

Experiencing adrenal fatigue or chronically imbalanced cortisol levels can leave you feeling “tired but wired.” Suppose you have noticed weight gain around your middle section, or you’re experiencing fatigue, insomnia, or sugar cravings. In that case, you may need extra support from a physician to balance your cortisol levels.

How To Balance These Major Hormones

Now let’s discuss what you can do to support balanced hormones. You can do several things to support hormone balance in your body by managing your stress levels, eating healthy, getting enough quality sleep, and exercising regularly.

A clean, nourishing diet can help with hormone production and metabolism by supporting your liver’s detoxification pathways to break down hormones, which in turn helps your body maintain balanced hormone levels. Foods to support liver detoxification include onions, garlic, and cruciferous vegetables – such as broccoli, cauliflower, and cabbage.

Balance Estrogen

Depending on if you have low or high levels of estrogen, there are a few natural tips to consider. If you are experiencing symptoms of low estrogen, you may want to incorporate various herbs and botanicals such as maca, black cohosh, and hops. Flaxseed is high in soluble fiber and in lignans, which are a phytoestrogen. Phytoestrogens can mimic estrogen in the body. They have been found to be beneficial in combating symptoms and conditions caused by estrogen deficiency.

If your estrogen levels are high, consider eating seaweed and cruciferous veggies (broccoli and kale), season foods with turmeric, or you may want to take supplements such as DIM (diindolylmethane, found in cruciferous vegetables) to help boost the way your body metabolizes (breaks down) estrogen.

If you think your estrogen levels may be out of balance, talk with a qualified healthcare provider about testing your hormone levels and getting individualized support.

Balance Testosterone

If you’re experiencing oilier skin due to androgen excess, it is a good idea to avoid dairy. Dairy products are made with the milk of pregnant or recently pregnant cows, which contain hormones that can potentially impact your own hormone balance. Dairy sensitivity may trigger your body’s inflammation response and lead to breakouts, as well.

A study on omega-3 fatty acids (in fish and supplements) showed that regular use could balance testosterone levels. A diet short of Omega-3’s fatty acids can leave your skin dry, itchy, and prone to acne, so make sure you get enough. There are various sources of Omega-3s. Zinc is another supplement I recommend to help balance testosterone. You can get zinc in a supplement or by eating green beans, sesame seeds, and pumpkin seeds.

Balance Thyroid Hormones

If your thyroid is low, high, or you have antibodies, your doctor’s treatment plan will be tailored specifically to the problem you are facing. TSH, Free T3 or T4, thyroid antibodies, and reverse T3 are the blood tests to ask your doctor to run. When the results come back, ensure they’re within optimal ranges, rather than the broad “normal” range. To help achieve optimal thyroid function, consider working with a licensed naturopathic physician or functional medicine practitioner.

That said, there is food that can help aid healthy thyroid function. These foods include seaweed, which is naturally rich in iodine – a trace element needed for normal thyroid function. Also, eating fish, eggs, and nuts rich in Omega-3 fatty acids and selenium, which are known to support healthy thyroid function.

Balance Cortisol

A saliva test can identify your cortisol levels. So, talk to your healthcare provider for more information about testing.

If you suffer from imbalances in cortisol, the recommendations I give in the “clean mind” section of my book Clean Skin From Within can help support your adrenal function. Some other natural ways to balance cortisol include creating a bedtime routine to support a good circadian rhythm to optimize hormone balancing. Limit or eliminate alcohol, caffeine, sugar & processed food. Incorporate regular moderate exercise. Go enjoy a massage to relax your body and reduce stress. Participate in some mindful meditation to reduce anxiety. Also, consider discussing with your physician or pharmacist supplements that will support healthy adrenal function.

Abnormally high cortisol levels cause thin skin that appears almost paper-thin. To support your skin externally, use skin care products that contain adaptogenic herbs such as rhodiola, ashwagandha, astragalus, and ginseng. Ginseng is a powerful adaptogen herb that increases your overall resistance to all types of stress and helps rejuvenate and invigorate tired-looking skin.

Balanced Hormones & Skin Health

Hormones affect your skin health as you age in so many ways because they regulate so many of our bodily functions. Keeping them balanced and functioning properly helps you look and feel your best. A great place to start for balanced hormones is to eat nourishing and cleansing foods, manage stress, and avoid personal care products that contain EDCs.

Not sure how hormones are affecting your skin? Take THE SKIN QUIZ and find out now!

Are you looking for support to balance hormones? The Spa Dr.’s two-week online program (also found in my book Clean Skin From Within) gives in-depth guidelines and shares which foods to eat to help improve detoxification and establish balanced hormones.

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!

If you are not already part of The Spa Dr. community, I invite you to join us on social media.

I hope you enjoyed these natural beauty tips. Feel free to share them with your friends, and spread the word to promote natural beauty.

I would love to hear about your story. Which hormones are affecting your skin and health right now? And what are you doing to keep them in balance? Share your comments below!

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