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Contents A Guide to Natural Skin Care............................................................................................................2 Natural Nutrition for Healthy Skin....................................................................................................4 Achieving Natural Skin Care with Plant-based Seed Oils................................................................10 Natural Skin Care with Plant-based Extracts..................................................................................15 Using Natural Preservatives in Skin Care Products.........................................................................18 Diet Essentials.................................................................................................................................19 Recipes for Healthy Skin.................................................................................................................21 Acne Skin Care................................................................................................................................25 Skin Care for Aged Women.............................................................................................................29
A Guide to Natural Skin Care A lot of us who want to lead more natural lives spend a great deal of time and money purchasing organic foods, growing our own fruits and vegetables and cooking natural meals. We filter our air, filter our water 2
and even filter our bathing and shower water. But how much good does this do if we are adding toxins to our bodies with our shampoo, soap and cosmetics? Our skin can absorb up to 60% of what it comes in contact with. It surprises most people to learn that their favourite shampoo, conditioner or body care products could contain potent toxins that should never be applied to the skin.
Beware of Potentially Dangerous Ingredients in Skin Care Products Almost all shampoo contains the surfactant, sodium lauryl sulphate (SLS). It helps add the foam and suds to the lather. However, SLS are very harsh detergents which can strip your skin’s moisture barrier, disrupting your skin’s health. They’ve been reported to cause eye irritation, hair loss, skin rashes, dandruff and even allergic reactions. Sodium lauryl sulphates also produce nitrosamines, a potent carcinogen which has been linked to cancer, neurotoxicity, and endocrine disruption. Artificial preservatives like parabens are used in many skin care and cosmetic products to prevent the growth of bacteria and fungi. Unfortunately, some parabens have been shown to mimic estrogenic 3
activity in our cells which may disrupt the fragile hormonal balance; this may increase the risk for breast and other forms of cancer. Petroleum, and petroleum by-products such as mineral oil, is frequently used in skin care lotions because they are very inexpensive moisturizers. They are considered ‘occlusive agents’ and work by sealing in moisture on top of your skin. The problem is this action may prevent moisture from escaping and could lead to blocked skin pores. Petroleum products may also give you a false sense of skin hydration and moisturizing because they may actually prevent the action of your skin’s natural fats to act as a moisture barrier. Petroleum happens to be banned for use in skin care products in many European countries. Another dangerous chemical, bisphenol A (BPA), has been banned from cosmetics since 2006, yet it is still used in the packaging for these products where it can migrate back into the cosmetic products. Artificial Colours and Fragrances can pose another health risk. Many skin care products may come heavenly scented due to the addition of perfumes and fragrances. These unique fragrances are usually developed by mixing hundreds of different aromatic hydrocarbons which are usually derived from petroleum. Some fragrances and colours have not even been assessed for safety and may cause allergic reactions in some individuals. Just for one example of how completely we underestimate our exposure to these dangerous, carcinogenic and hormone-disrupting chemicals, a woman ingests an average of one pound of lipstick a year. It's enough to give us pause when we look at the chemicals that lipstick contains.
Natural Nutrition for Healthy Skin Topical application of nutrients is very helpful for our skin and nails, but all the topical applications in the world can't help us if we don't have the nutrients necessary to form healthy skin and nails. Some of the most important vitamins that we need to take internally for this purpose are Vitamins A, C, D, E, H (biotin); as well as carotene. Here is how each of these vitamins can help nourish your skin and hair when you get these nutrients in your diet:
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Vitamin A This vitamin helps you maintain healthy skin and hair by reducing the damage caused by free radicals. Also known as retinol, this vitamin is also bit hard for most of us to get in sufficient doses with a standard North American diet. This is because the most common rich sources of this are cod liver oil and krill oil. After that, you can find it in carrots, spinach and peaches, but you need to eat quite a bit to get a solid dose. So perhaps this is one of the most important vitamins you should include in your daily dose.
Vitamin C Almost all of us get sufficient vitamin C in our diets to prevent scurvy, but are you getting enough to promote healthy hair and skin? Vitamin C helps your body to build collagen, that building block that keeps your skin supple, strong and firm. The good news about Vitamin C is that it's easy to get in the form of citrus fruits and leafy greens, and you can eat as much of it as you want!
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Vitamin D Vitamin D helps your body maintain the essential calcium content in your blood. Calcium is a basic building block of your bones, skin and nails. It's also necessary to keep your heart beating and cells functioning; so if you don't have enough in your blood, your body will ‘steal’ it from your bones and teeth. Therefore, it's absolutely vital to ensure that you get enough Vitamin D and calcium in your diet every day, not just your skin, nails and teeth, but for your entire body.
Vitamin E Vitamin E is another important antioxidant that helps your body fight inflammation in your skin and it also encourages your hair follicles to produce stronger hair.
Biotin Biotin deficiencies are rare, but for those that have a deficiency in their diet, it can cause hair loss. This is one vitamin that you should not load up on extra- large doses of, because daily doses of over 100 mcg in a day are not recommended.
Carotene Vitamin A is just one form of over 500 different carotenoids in our fruits and vegetables that help protect your cells from free radicals and help to prevent premature aging. These carotenoids provide vibrant colours to our natural foods and essential nutrition to our bodies. In order to get all of the carotenoids that we need to stay healthy and strong, we should eat fruits and vegetables of many different colours with each of our meals. In short, our plates should look like rainbows.
Dairy Cut out all dairy from all animal sources in the form of cheese, yoghurt, kefir and whey protein (including isolate) powder. Note: Yoghurt and kefir contain probiotics that are amazingly beneficial for digestion and much more therefore you may consume non-dairy versions of both until we help clear your skin then can reintroduce them into your diet slowly. 6
Milk is naturally full of hormones because it comes from pregnant cows. The hormones and high insulin levels in cows’ milk signals our skin to produce more sebum which in turn may cause acne. Inflammation is the body’s attack response to harmful toxins. Not only can dairy cause acne but can also cause inflammation (redness of the skin including inflamed and painful pimples) Take a 1000mg calcium + magnesium citrate combination supplement per day to make up for the lack of calcium from dairy You can also try to incorporate the following non-dairy sources of calcium: • •
Chia seeds Sesame seeds
• •
Almonds Parsley
• •
Kale Collard Greens
• •
Broccoli Figs
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Spinach
Take a Probiotic supplement •
If you need a milk substitute for your cereals, use almond, rice and/or coconut milk as tasty alternatives
SUGAR
Try to keep consumption of refined sugar to a minimum.
White/processed sugar causes an insulin spike so, as mentioned before, causes an increase in sebum production that causes acne and inflammation
Alcohol is not only high in sugar but also very dehydrating so not only does it cause inflammation and acne but also causes your skin to look dry, pale and old. Eliminate or highly limit your alcohol consumption to no more than 3 drinks a week
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Because good sugars in fruits (fructose) do not cause an insulin spike, they are fine to consume
Agave syrup, maple syrup and honey are also good alternatives
Gluten
I know it’s hard to cut out bread and other foods that contain gluten for too long. You may not be sensitive to gluten at all but my suggestion is to limit it as much as possible. If you find that after you eliminate the other following suggestions, and add gluten back into your diet and you get acne/inflammation again, then you might be sensitive to gluten.
Especially in women, gluten may cause hormonal imbalances which indirectly causes inflammation of the skin
Nuts
Staying away from all nuts during the first four weeks will be highly beneficial but if you must choose one nut to stay away from, then I’d say walnuts. Walnuts are very good for you as they contain Omega-3 but they also contain Omega-6 which is considered an unhealthy fat. Almost all acne-prone people that I’ve helped have noticed a reduction of pimples just by staying clear of walnuts in the beginning.
If you notice that other nuts exacerbate your skin condition as well, then do not consume them for now either.
Supplements
For those of you that go to the gym and take pre-workout energizing supplements, I understand how addictive they can be. I used to be a pre-workout junkie myself and I noticed that my skin looked tired, worn out and inflamed when I consumed them continuously.
Most pre-workout supplements are loaded with artificial flavours, colours, sweeteners and preservatives. 8
The liver becomes congested with these supplements and reaches a buffer by not being able to keep up with its detoxing duties. Finally these toxins recirculate through your body and end up on your skin.
Creatine: The reason why creatine in pre-workout supplements may cause acne is because it causes an increase in hormones in the body. Not drinking enough water while taking creatine means that these hormones recirculate through the body and trigger acne flare ups. Creatine also causes dehydration because it causes the muscles to draw water from the body which in turn can cause dry skin. Dry skin signals the hormones to produce even more sebum as a response, again possibly causing acne from sebum blocked pores. If you must take a supplement with creatine in it, you must drink at least twice as much water as your minimum daily requirement.
Caffeine: I know I’ll be getting a lot of people saying “no way I’m not giving up coffee!” but I’m not going to ask you to give it up for good. There is a debate between research groups claiming that coffee is bad for you and others claiming that one cup a day is good for your health. I always say everything in moderation once you understand how your body works and when to cleanse to make sure there is no build-up of toxins. To those that I’ve helped and no longer consume high amounts of coffee or caffeinated drinks, their skin looks more hydrated, fresher, younger and less inflamed. I personally find that coffee or supplements that contain caffeine causes inflammation in my body and on my skin and stresses my adrenal glands leading to adrenal fatigue. Too much caffeine can make you look kind of deflated with deeper under eye hollows and more noticeable pores. Adrenal fatigue is when your adrenal glands are functioning below their optimal level and you constantly feel tired. The adrenal gland sits on top of your kidneys and the main function of these glands is to control your body’s response to stress. Caffeine burns out your adrenal glands by burning out your energy reserves. Once your adrenal glands are overworked by overconsumption of stimulants that contain caffeine, such as coffee, you look and feel tired, which shows on your skin. My suggestion is to limit your caffeine consumption to no more than 1 cup of coffee a day; for me even one cup a day can start to give me dehydrated and tired looking skin.
I prefer that you drink green and/or jasmine tea as it contains much less caffeine (around 50 mg per cup vs. 150mg per cup of coffee). It has just about enough caffeine to give you energy without stressing your adrenal glands. It is also a great way to detoxify your body especially during the first four detox weeks. You can drink as many cups of green or jasmine tea as you want but again don’t forget to drink the amount of water required to keep your body hydrated.
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My suggestion is to cut out all workout supplements during these first four weeks to give your liver a break and a chance to start cleansing itself. You can maintain your hard earned physique by sticking to natural sources of protein; I actually have less water retention by not taking workout supplements and have been able to maintain my muscle mass while keeping my body fat in the 12 to 15% range as a woman.
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If you must consume protein powder after your workouts, then please stick to a nondairy vegan source. Note: Some vegan protein powders contain hemp and although this is a quality protein, it is known that hemp raises testosterone levels which in turn can make your skin oilier so steer clear of vegan protein powders that contain hemp.
Achieving Natural Skin Care with Plant based Seed Oils Mother Nature provides a bounty of choices for simply, yet effective, skin and hair care. Many of these ingredients have been proven to be effective alternatives to man-made, synthetic products with the added benefit of providing essential nutrients to your body.
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Avocado Seed Oil Most people don't know this, but avocado seeds are actually one of the world's most nutritious superfoods. Over 70% of the antioxidants in avocados are found in the seeds. This makes avocado seed oil even higher in anti-oxidants that avocado fruit oil. And yet every day we discard the must nutritious part of this delicious super-fruit. The antioxidants in avocado seeds include catechins and procyandins which have a strong antiinflammatory effect on your epidermis, dermis and connective tissue - including your joints. So it's good to get the benefits of avocado seeds both inside your body and on your skin. To use avocado seed oil on skin, simply rub it into the areas not prone to blackheads before bed. When massaged onto dry skin or skin that is suffering from the effects of aging, it has been shown in studies to help increase collagen levels and reduce early fine lines and wrinkles.
Pumpkin Seed Oil The jury is still out on whether pumpkin seed oil is good for our insides. This is because pumpkin seed oil contains roughly 65% omega-6 fatty acids, and we already consume way too much omega-6 fatty acids in 11
our diet. As a matter of fact, the average American diet contains many times more omega-6 fatty acids than omega-3 fatty acids, leaving us woefully out of balance with these two oils. Therefore, it's probably not a good idea to start supplementing your internal diet with large amounts of this dark green (and extremely tasty) oil. A little goes a long way. However, when it comes to skin care, pumpkin seed oil has many health benefits for your skin! Animal studies show pumpkin seed oil helps decrease skin inflammation and increased healing of wounds when compared to a control group not treated with pumpkin seed oil. Best of all, pumpkin seed oil is relatively non-comedogenic. In fact, the high zinc and selenium content of pumpkin seed oil may actually help to combat acne-causing bacteria and prevent acne scars! This is a win-win for the skin. Just go easy on it in your salad dressing.
Sunflower Seed Oils One of the most amazing affects that sunflower seed oil has for the skin is its ability to protect against infection. A study in Egypt found that applying sunflower seed oil to pre-term infants help to significantly reduce the level of hospital born infections. This is because sunflower seed oil helps to protect and strengthen the skin barrier function. In fact, studies report that it's much better for the skin than olive oil. This has led to the recommendation that sunflower seed oil be used instead of traditional olive oil for new born care in certain countries. If your skin is dry and cracked, especially in the wither time, sunflower oil will not only protect and heal chapping, it will help to stop those common winter infections as well.
Organic Coconut Oil Coconut oil has so many amazing uses and health benefits that it would qualify for a book of its own. Virgin, or organic coconut oil, is comprised of healthy fatty acids that have been shown to have antimicrobial benefits. This natural seed oil has excellent skin moisturizing abilities and it has also been shown to improve protein absorption in the hair shaft, leading to stronger, thicker-looking hair. Coconut oil is also naturally shelf-stable and you can use it to make skin-moisturizing soaps with absolutely no chemical preservatives or toxic chemicals. Here is how coconut oil works so well, and why. Soap is created through a process called saponification, in which the lye is bonded to the oil to create soap. In a process called super-fatting, extra oil is added to the soap so that all of the lye is converted (if it wasn't the lye would burn your skin). The more oil that can be added to the soap, the more moisturizing it will be; but most oils can go rancid very fast.
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This is the real reason why some preservative-free soap can be so drying. But with coconut oil, you can add up to 20% coconut oil without concern over rancidity, giving your skin the moisturizing benefits of coconut oil and luxurious suds every time you wash. Coconut oil may increase the risk for acne in some individuals, so if you are acne-prone, you should do a small skin patch test to assess your skin’s reaction. Most people have found coconut oil helps improve skin moisture levels, smoothness and elasticity; and it is commonly used for its potent hair moisturizing and conditioning properties. You can also buy natural skin care products that contain pure organic coconut oil. Whichever option you choose, your skin and the environment will benefit.
Jojoba Seed Oil Jojoba seed oil isn't actually oil; it's a collection of liquid wax esters. The chemical make-up of jojoba seed oil is very similar to our skin's natural sebum. This makes jojoba seed oil very compatible with human skin. It is non-allergenic and non-comedogenic, so it can even be used on sensitive and acne prone skin. As a matter of fact, jojoba oil may help you get rid of acne. A preliminary study conducted in 2012 found that clay masks with jojoba oil helped to reduce acne skin lesions over a six week period. Jojoba oil also helps to get rid of wrinkles by penetrating the spaces between cells in the corneal layer of your epidermis. As this natural emollient penetrates so deeply and thoroughly into your skin, it may help reduce the appearance of fine lines for up to 8 hours. This also helps to reduce the progression of wrinkles with repeated application.
Aloe Vera Aloe Vera isn't just good for burns and sunburn; it's also been scientifically proven in research studies to be an effective treatment for seborrheic dermatitis. Preliminary studies are also showing that aloe vera is useful for treating psoriasis. One of the best things about aloe vera is that it is so easy to grow and produce yourself; outdoors in a warmer climate, or indoors in a cooler climate. This versatility allows you to grow a plant source that can be completely organic and free of harmful chemicals, solvents or alcohols. To make your own soothing aloe gel, simply peel off the tough outer layer of a fresh, organic aloe leaf with a sharp knife (be careful!) and crush or blend the gooey gel inside. It will keep for about a week in your refrigerator, or you can also freeze the gel in ice cube trays. These aloe ice cubes are incredibly soothing for cooking burns. Even better, the aloe vera juice is very nutritious and you mix them up with your regular ice cubes to add to cold drinks or smoothies. Using skin care products with aloe vera will help ensure your skin can benefit from this natural healing plant.
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Hemp Seed Oil The tiny seeds of natural hemp plants contain the one of the most complete amino acid profiles from a non-animal source. They are also very high in omega-3 fatty acids. In other words, they are very good for us and have been part of the human diet for thousands of years. Yet, there was a day not long ago when a person would fear prosecution for merely suggesting that we ingest any form of cannabis, including hemp. Now you will see reports in the mainstream media highlighting research that shows anti-cancer and nutritional benefits of CBD oil and hemp. The omega 3 fatty acids in hemp seed oil have many benefits for the skin. Omega 3 fatty acids have been proven to have anti-inflammatory properties. Hemp oil is also high in vitamins A and E, and it contains trace amounts of important minerals, such as magnesium, potassium, zinc, iron, calcium and phosphorus. It’s also high in anti-oxidants, which may help reduce free radical cell damage to your skin Using skin care products with cold-pressed hemp seed oil from raw, unsterilized hemp seeds can make a wonderful skin nutrient and moisturizer.
Olive Oil Olive oil is a popular healthy oil for cooking. However, there are also many benefits from using this it for enhancing your skin and hair health. Olive oil is rich in the antioxidants, vitamin E, polyphenols and phytosterols. Applying antioxidants to your skin may help protect your skin from free-radical cell damage and premature aging. The vitamin E may help promote smooth skin and has been shown to help protect against skin cancer after UVB exposure. Olive oil can penetrate deeply into the skin without clogging pores and can provide a deep cleansing effect. It has also been shown to have a prophylactic use for preventing radiation-induced dermatitis during cancer treatments. Long story short, applying olive oil to your skin after sunburn is a very good idea; not just because it is so soothing, but because it can help to prevent long-term damage and irritation. As always, it is best to use cold-pressed, virgin olive oil in its most natural form to get the skin healing benefits of its balanced fatty acids and potent antioxidants.
Carnauba Wax for Lip Care Chapped lips aren't just a painful annoyance. They are also an open avenue for infection. Our skin barrier must be intact to provide protection from the viruses and bacteria that cause illness. This is one of the reasons that colds, flus and other illnesses are more common in the winter; cold weather can dry out 14
and chap your hands, lips and the skin around your nose which could leave them vulnerable to infection every time we touch a surface. Carnauba wax helps to provide a solid base for the natural oils that can fortify your skin barrier and prevent infection while the skin underneath it heals. And unlike various chap sticks and glosses, homemade chap stick made from pure organic carnauba wax is free from chemical additives and preservatives. It's also, as opposed to bee's wax, vegan if that is an important consideration for your daily regime.
Natural Skin Care with Plant-based Extracts
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Shea Butter Shea butter (also known as Butyrospermum Parkii) is a slightly yellowish or ivory coloured vegetable fat extracted from the nut of the African shea tree. Shea butter is made up of saturated and unsaturated fatty acids (stearic and oleic acid) and is also an excellent source of Carotene, Vitamins A, E and F. Shea butter makes an excellent skin emollient and had been reported to protect and heal skin, boost collagen levels, reduce inflammation, fade scars and help treat eczema, rashes, burns, acne, and skin discolorations. There have been historical accounts of the Egyptians using shea butter for its cosmetic and skin healing properties thousands of years ago. When you apply shea butter to the skin, it forms a breathable, yet water-resistant film that also provides low levels of UV radiation protection. You can find shea butter in many skin lotions, lip balms, hand creams and soaps.
Comfrey for Skin Reconditioning The Comfrey plant has been used in traditional Chinese medicine for thousands of years. It is high in calcium and Vitamin C and has many uses, such as healing sprains, reducing inflammation and even soothing arthritis pain. One of the best uses is for reconditioning your skin and soothing irritation. Comfrey also contains glycopeptides and rosmarinic acid, which inhibits the synthesis and release of prostaglandins, which cause inflammation, pain and fever. While these are necessary components of our immune system and response, when we produce too much, they can hurt our skin. Clinical studies have proven the efficacy of comfrey in reducing these compounds in our skin. To take advantage of the healing benefits of comfrey, simply steep comfrey leaves or roots in water to make a strong tea and then apply to your affected areas of skin. You can also create a soothing comfrey bath by steeping a larger amount and pouring it in your bath water. As always, when adding a new herb to your beauty routine, test it on a small patch of skin on your forearm first and wait 24 hours to check for a reaction. Reactions are extremely rare, but they can happen with any natural or synthetic product. Using natural skin care products that contain comfrey can have a soothing, beneficial effect on your skin.
Elder Extract for Calming Skin Elderberries and flowers aren't just a tasty and nutritious addition to meals and snacks; they have very powerful healing benefits. Elderberry extract is one of the most potent natural antivirals known to man. It is also a very soothing emollient that can calm even the most wretched inflammation and itching of poison ivy and oak.
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If you are searching for elderberries in the wild, bypass the red ones. They are toxic. The blue berries are the only ones suitable for eating. Also, don't use extract of the root ad bark internally. They are safest for external use only. For a soothing skin balm, simply add a few drops of elderberry extract to your favourite natural lotion and apply to the affected area.
Cucumber Extracts for Swelling and Puffiness Putting cucumber slices on the eyes isn't just a fad or a silly wives' tale -there's actual science behind the practice. This is because cucumbers contain both vitamin C and caffeic acid, which help to reduce swelling. There is a more practical way to use cucumber than simply to place slices of it on your skin, however. To soothe puffiness, eczema and any swelling or irritation, simply cut the cucumber in thin slices, soak the slices in water for several hours, scoop out and then use a mister or soak a cloth to apply the water to your skin. For those who like to use facial misters in the middle of the day to refresh skin, this recipe creates a super-hydrating mist that does wonders for a “pick-me-up� in the middle of the day as well.
Mallow Extracts for Reducing Skin Irritation The Mallow plant is part of the same family plant trees as cotton, okra and hibiscus. Mallow extract is a demulcent that coats and relieves irritation in our mucous membranes. This makes the extract of this plant very useful for sore throats. Mallow also contains beta-sitosterols, which have anti-inflammatory properties. Mallow can help to stimulate cell regeneration as well, so it makes an amazing restorative salve. You can make a cold extraction of mallow by placing it in a cup with cold water and letting it steep for several hours. You can also infuse it into oil by filling a jar with mallow herb and your preferred oil (coconut oil is fantastic for this), and letting it steep for a couple of weeks before you apply it to your skin). Skin care products that contain mallow extract have been shown to help soothe and calm irritated skin.
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Using Natural Preservatives in Skin Care Products The main reason we use preservatives in skin care products is to prevent the growth of bacteria, virus, fungi and yeast. They are also used to prevent possible contamination from the consumer using the product. Many preservatives are made from petroleum, such as propylene glycol (PG). Propylene glycol is a byproduct of petroleum refining and has many uses as a humectant, solvent, emulsifier and stabilizer. When applied to the skin, PG has been shown to sit on top of the skin after rinsing, dissolving the fats and oils your skin needs to stay nourished. It can also deeply penetrate the skin and has been documented to be a strong skin irritant and cause contact dermatitis. While these man-made preservatives are frequently used in many skin care and cosmetic products due to their effectiveness and low cost, there are alternative ingredients that can provide a more natural, balanced approach. Here are some natural preservatives that are commonly used in eco-friendly skin care products:
Sodium Levulinate Sodium levulinate is actually made from a corn extract called levulinic acid. It’s a powerful antimicrobial that helps keep microorganisms from growing in your cosmetics. It is FDA-approved and reported to be non-carcinogenic. Sodium levulinate may be a very mild irritant to some sensitive individuals who may experience mild redness, itching or heat on their skin when it’s applied. However, it is environmentally safe, can be used in food, and is not believed to accumulate to harmful levels in the body.
Propanediol Propanediol is a certified natural ingredient made from corn sugar that’s used in cosmetics and skin care products as a natural-based preservative. It’s a 100% bio-based ingredient that’s reported to eliminate the irritation commonly caused by petroleum-based preservatives, such as synthetic propylene glycols, butylene glycols or glycerines. Zemea has been found to have a very low risk for skin irritation. It provides excellent skin humectant properties and can help reduce the amount of preservatives needed in some skin care formulas.
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Diet Essentials
We all know that eating healthy foods such as healthy grains and fats, leafy green and purple vegetables and different kinds of fruits are great for your skin. I understand that many of us are too busy to consume the suggested 5 servings of fruits and vegetables a day. Either way, my suggestion is to do your best to eat a healthy diet. I would definitely avoid fast food and processed food because the quality of ingredients in these foods are very poor and provide very little if any nutrients. Processed foods have a high chance of giving you inflamed skin because it contains many chemical flavour and/or colouring additives and/or low quality oils that are toxic to the body.
Do your best to include the following in your diet:
Water: This is the master cleanser for your body. Depending on your age and gender, water makes up between 50 to 75% of your body. Muscle mass holds more water than fat therefore the more muscular you are, the more water you need. Water hydrates and plumps your skin slowing down the formation of wrinkles as well as cleansing out toxins from your body that could lead to skin inflammation. If you are not very active, you still need to drink between 1.5 to 2L of water a day. If you are active and workout often, you should drink at least 3L of water a day. Refer to a reliable body water intake calculator to calculate the amount of water you should be drinking to stay healthy. I always drink water that contains a PH of 7 or greater (alkaline) because water with a PH level less than 7 is acidic. Keeping your body alkaline will reduce inflammation in the body as well. Upon waking up the first thing I do is drink a big glass of warm water with lemon or apple cider vinegar to hydrate, cleanse and alkalize my body.
Watermelon: I think watermelon is one of the most underrated fruits as it has so many amazing benefits such as balancing electrolytes in your body hence providing hydration, contains a high amount of fibre, contains more lycopene than raw tomatoes (lycopene is a powerful antioxidant), is an excellent source of Vitamin A, B1, B6 and manganese and a rich source of antioxidants. Drinking a lot of water doesn’t always mean that your body will be more hydrated. Do you ever notice at times that you drink a lot of water yet you still feel and look dehydrated? If your body does not contain the right balance of certain minerals, 19
then it will not be able to retain enough water to keep you hydrated. So at that point it wouldn’t matter even if you drank more than 5L of water because most of it would just be passed straight back out as urine. That’s why watermelon is amazing because it contains the right amount of Sodium and Potassium to maintain your fluid balance. Your fluid balance may be disrupted from sweating and drinking diuretic beverages such as coffee and alcohol. A hydrated body means plump and hydrated skin and the anti-oxidants in watermelon mean skin will be calm. Try to consume watermelon or watermelon juice at least 3 times a week and I’m sure you’ll start to notice how much more fresh your skin looks. Watermelon does contain a good amount of sugar, albeit fructose, but it can still make you gain weight hence eating about two handfuls would be enough.
Antioxidant fruits: Antioxidants are substances that prevent oxidative stress or damage in the body caused by free radicals (harmful molecules). Most fruits have antioxidants but the best antioxidant fruits are berries which contain the antioxidants vitamin C, quercetin and anthocyanins. These antioxidants reduce inflammation and maintain collagen in the skin. Blueberries have one of the highest antioxidant capacity per serving and next on the list comes cranberries, blackberries, raspberries, strawberries and dried goji berries.
Cruciferous vegetables: Cruciferous vegetables include broccoli, Brussel sprouts, cauliflower, cabbage and bok choy. This family contains highly beneficial nutrients that will improve the quality of your skin greatly. For example broccoli contains vitamin A, B-Complex, C, E and K and these antioxidant vitamins fight free radical damage to your cells. Removal of these harmful molecules will fight cancer and also give you dewy and luminous skin over time.
Omega-3: Omega-3 supplements have always given me more inflammation and acne. Omega-3 is great for your skin because it reduces inflammation but I don’t recommend Omega-3 supplements; the best way to take Omega-3 is naturally through food such as salmon, ground chia and flax seeds. The reason why Omega-3 supplements may not always be good for your skin is because it may not be from a pure source, the amount you’re taking may be too high and ingesting Omega-3 continuously may not be necessary as your body may already contain enough. Again, the rule is: everything in moderation. Eating salmon once to twice a week and adding ground chia and/or flaxseeds to your cereals and shakes is more than enough Omega-3 for your skin. Do not go overboard with the flaxseeds as I’ve found acne-prone individuals to sometimes break out from too much Omega-3 oils – a little trial and error with the amount you use, starting from a teaspoon to a tablespoon. Chia seeds don't seem to cause any issues but still be on the watch for how those little buggers react with your skin. 20
Recipes for Healthy Skin Blueberry Jello Prep Time: 1 Minute | Cook Time: 5 Minutes
Ingredients
4 tablespoons Grass Fed Gelatine (I use Great Lakes Gelatine),
32 Oz of your favourite juice with no added flavours
Directions 1. Pour juice in pot over medium low heat and slowly add four tablespoons of gelatine. 2. Continually stir until the powder is dissolved and it’s heated through, about five minutes. 3. Turn heat off and pour into an 8 x 8 baking dish. Let slightly cool and put into refrigerator. Once it solidifies after at least two hours, take out of fridge and cut into squares. It is ready to enjoy!
Hemp-Berry Smoothie Prep Time: 5 Minute | Cook Time: 2 Minutes
Ingredients
1 Cup Hemp Milk *see Hemp Milk instructions below
1 Avocado 21
1 Cup Mixed Frozen Berries
2 t Gelatine
1 T Coconut Oil
1 T Chia Seed
½ Frozen Banana
2 Cups Dark Leafy Greens
½ frozen banana
Directions 1. Make hemp milk *see directions below. Add the rest of the ingredients to the remaining hemp milk and blend until smooth. 2. Enjoy immediately, may be saved for later as well.
*How to make Hemp Milk: Put 3 cups filtered water into blender, add 1 cup hemp seeds, 2 pitted dates, I teaspoon vanilla extract and one pinch sea salt. Blend until smooth. Refrigerate up to three-four days, may need to shake it up before use.
Cacao-Almond Squares Prep Time: 10 Minute | Cook Time: 30 Minutes
Ingredients
1 Cup Almonds
12-14 Pitted Dates
¼ Cup Cacao Powder
1 Pinch of sea salt
1 T Coconut Oil 22
1 T honey
1 T Chia Seeds (optional)
Directions 1. Put Almonds into food processor and process until almonds are powdery, do not process to long or you will have almond butter! 2. Add the rest of the ingredients and blend until smooth. The mixture will start pulling from the side of the processor when it is ready. 3. Take out of the food processor and put into a baking sheet lined with parchment paper and flatten out with hands until half an inch think. 4. Mold into a rectangular shape and place in freezer. 5. Remove from the freezer after an hour and cut into bite size bars. Store in the freezer or refrigerator.
Creamy Kale Salad Prep Time: 15 Minutes
Ingredients Dressing:
1 T Olive Oil
Juice of half a lemon
½ avocado
1 t apple cider vinegar
2 t honey
¼ t salt
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Salad
Large bunch of kale 4 beets Walnuts for garnish (optional)
Grandmas Crust-less Spinach Pie Prep Time: 15 Minute | Cook Time: 25 Minutes
Ingredients
1 10 oz. bag of frozen Organic Spinach-defrosted
1 C of almond flour
2 egg
½ C of parmesan cheese (optional)
1 T Coconut Oil
1 T Olive Oil
Salt/pepper to taste
Directions 1. Put spinach, almond flour, eggs, cheese, olive oil, salt and pepper into bowl and mix well with spoon. Heat up coconut oil in pan until warmed and pour spinach mixture into pan forming an even, round shape. 2. Let it cook thoroughly before flipping onto the other side with large spatula. Continue cooking until the top is browned and the inside is cooked through, about 10 minutes. 3. Slide off pan onto a plate and cut into pie shaped pieces. This is great as leftovers too!
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Acne Skin Care
Now that I’ve provided you with ways to cure your acne from the inside out, to eliminate your acne further, remove scars and make your skin smooth and dewy, your main weapons will be:
1. Soap-free cleanser: Start by using a soap free cleanser that won’t dry out your face. Many cleansers claim to be soap-free and non-drying but I still find that after I used many of them, my skin felt dry and tight. Avoid drying cleansers as this will signal your skin to produce more sebum.
2. Azelaic Acid 20% cream: This is a great topical medicine to kill acne bacteria without causing dryness like benzoyl peroxide. Another great thing about this acne-fighter is that it does not cause photosensitivity (sensitivity to the sun). You can apply this in a thin layer over effected areas in the daytime under your moisturizer and sunscreen without having to worry about burning your skin. Azelaic acid also calms down skin redness and 25
that’s why many rosacea sufferers use azelaic acid. Make sure to get a 20% cream version (not the gel) of the azelaic acid preparation.
3. Tretinoin 0.05% cream: Tretinoin is a topical acid form of vitamin A that loosens the uppermost layer of the skin called the stratum corneum. Contrary to what some think, tretinoin or retinol does not make your skin thinner. Yes it’s true that tretinoin thins out the stratum corneum (top layer on your skin) but it is because of this exfoliation that the lower layers of the skin are stimulated to produce more collagen. Pores blocked with sebum lead to acne and because tretinoin exfoliates the skin, pores are unblocked, hence tighter skin that will eventually become free of acne. Once these pores are unblocked, you may initially notice an increase in acne but don’t panic. The azelaic acid you use during the day will eventually not gives these pimples a chance to stick around for more than a day or two, if at all. After a while the combination of the tretinoin and azelaic acid means you’ll topically never give acne a chance to appear. Initially, for the first few weeks, your skin will feel a little dry and maybe a little red but you can counteract this dryness with your moisturizer. Once your skin adapts to the tretinoin, it will no longer be dry. Your acne scars will also drastically improve over time with continuous use of tretinoin. You can get any brand of tretinoin from your doctor but make sure it is of 0.05% strength in the form of a cream as it will be less drying than a gel. At the end the 0.05% strength will give you the same results as the 0.1% with less irritation. Tretinoin is an excellent and proven anti-aging and acne-fighting weapon! There are many brands of tretinoin so choose any brand or get a prescription of the 0.05% strength in the cream version.
4. Moisturiser: The moisturizer you use should be a simple one without benzoyl peroxide, salicylic acid or any other acne medicines. Use a very simple oil-free moisturiser that is intended for acne-prone, sensitive skin that provides just the right amount of hydration without blocking your pores and helps calm down redness.
5. SPF30+ sunscreen: Once you start using tretinoin, the upper layer of your skin is exfoliated, leaving your skin completely unprotected against the sun’s harmful rays. It is then completely necessary (you should use it either way) to use at least an SPF30 sunscreen on a daily basis. I understand that most sunscreens may break you out so you need to be very careful in finding one that is strictly meant for acne-prone skin.
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Manual Exfoliation: Once a week, use a soft manual face brush to remove any dead skin to facilitate the exfoliation provided by tretinoin. Use the face brush along with your gentle facial cleanser to provide a deeper cleaning and exfoliation of dead skin cells. I advise that you AVOID foundation as much as possible during the first few weeks but if you must use it: first wash the foundation off with your cleanser using your hands THEN proceed to the exfoliation step. DO NOT exfoliate your skin while you have the foundation on as this will dig the foundation into your pores!
Acne Skin Care Routine WEEKS 1 and 2: 1. Cleanse your face morning and before bed with tepid water. 2. Apply your azelaic acid 20% cream over effected areas, avoiding the eye area. Apply this cream morning and before bed. 3. Apply your moisturizer on top of the azelaic acid cream. Apply this morning and before bed. 4. In the morning, apply at least an SPF30 sunscreen, meant for acne-prone skin, over your entire face avoiding the eye area. 5. Manually exfoliate your face along with the cleanser, once a week
Note: Make sure to wash the azelaic acid from your hands if you are to apply eye cream after. Because the eye area is very delicate, the azelaic acid will irritate it and cause dryness.
WEEKS 3 and 4: On week 3 you’ll be adding your Tretinoin 0.05% cream to your skin routine.
1. Follow the same skin routine as weeks 1 to 2
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2. Every 3rd night before bed instead of applying the azelaic acid cream, apply the tretinoin 0.05% cream 15 minutes after washing your face to minimize peeling and redness, avoiding the eye area. 3. Apply your moisturizer on top of the tretinoin cream 4. On nights that you don’t apply tretinoin cream, apply the azelaic acid cream 5. Manually exfoliate your face along with the cleanser, once a week, before bed Note: Follow the same caution as advised before when applying eye cream after applying tretinoin.
WEEKS 5 and 6: You’ll notice that most of your acne has healed at this point and your skin inflammation has subsided. Continue with the following routine:
1. Follow the same skin routine as before 2. Increase frequency of tretinoin 0.05% cream use to every 2nd night 3. Manually exfoliate your face along with the cleanser, once a week
WEEK 7 and beyond: 1.
Increase frequency of tretinoin 0.05% cream use to every night.
2.
Decrease frequency of the azelaic acid cream in the daytime by using it every 2 nd
day the first week, every 3rd day the 2nd week and so on, until you no longer use it Manually exfoliate your face along with the cleanser, once a week
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Skin Care for Aged Women Between the ages of 50 and 60 you are going to see the biggest change in your skin health. During this decade you are going to lose 30+% of your collagen, skin will lose density, with lines and wrinkles becoming more apparent.
WHY? Oestrogen is responsible for the production of collagen in the skin‌ One of the most damaging and significant changes to affect the appearance of the skin is the fundamental shift in hormone balance during the menopausal years. The average age for a woman to reach menopause is 51/52 and as the influence of oestrogen declines both during and post menopause, 29
skin loses density, collagen, elasticity and hyaluronic acid, resulting in lines, wrinkles, dryness, sagging, loss of skin tone and pigmentation problems. The first signs of hormonal skin ageing can begin in women in their mid-thirties. However, it is when you reach menopause (12 consecutive months without a period) that you will begin to notice the more advanced signs of skin ageing. In the first five years after reaching menopause you are going to lose a massive 30% of skin collagen, and on average, a further 2% every year afterwards.
Top 5 signs of Oestrogen deficient skin 1. Loss of skin density & collagen production 2. Reduced natural oil production 3. Unregulated melanin 4. Diminished skin cell turnover 5. Weakened protective skin barrier
Top 5 Skin care concerns 1. Loss of firmness increased sagging 2. Lines and wrinkles become more apparent 3. Skin becomes dry and dehydrated 4. Pigmentation marks such as age spots begin to appear 5. Complexion looks dull and sallow
Top 5 ingredients to look for in your new skin care product 1. Plant Hormones (Phytoestrogens) To replenish facial oestrogen receptors and increase skin density 30
2. Hyaluronic acid - To rehydrate and maintain moisture levels 3. Plant Stem Cells - To increase collagen producing cells for firm looking skin and reduce appearance of wrinkles 4. Skin Pigmentation controller - To diminish and prevent age spots 5. Skin cell renewal - To speed up skin cell turnover for bright, radiant complexion
Top Tips when choosing your new face cream 1. Always, always, always make sure you buy a product in an airless pump. When you chose a product which has been formulated with specialised ingredients such as antioxidants, plant hormones, peptides, vitamins or SPF filters, they need protecting. If your cream is in a jar, the minute you open the lid these very volatile ingredients will react with the air and begin to oxidise and your highly advanced formula will become nothing more than a basic moisturiser.
2. Speaking from experience, I know as a menopausal woman myself, I do not want to have to use several different products. While layering serums, eye creams, pigmentation correctors, moisturisers and so forth may be beneficial, I do know that if I get a hot flush or night sweat, all of those lovely products will be wiped away, leaving my skin totally unprotected. The latest advances in skin care technology and the new generation skin creams that are now available eliminate the need for this time consuming (and expensive) skin care regime. Multi-functional products which can be used as serums, eye creams, neck creams, pigmentation correctors and moisturisers all in one are definitely the way to go for menopausal women.
3. Organic may not always be the best. Be careful when choosing organic skin care products, especially if you have sensitive skin. Organic plants are grown in soil that has not been sprayed with any chemicals, which you may think is the best choice. However, if the soil is not treated, then weeds can grow alongside the plants, pollen and allergens from these weeds can cross over into the plants to be used in Organic skin care products. If you have sensitive skin, this may cause a reaction. Sometimes, natural products may be better for you than organic! 31
4. Remember, up until the age of 35 you will have a plentiful supply of oestrogen (unless you reached an early menopause) This means your body is still capable of producing sufficient collagen. A good moisturiser with an SPF is all that is needed. It is pointless using anti-ageing creams before this as they will not delay the signs of ageing, unfortunately, this is not how the body works.
Don’t always believe the hype of so called ‘Clinical Trials’ Many companies word this very carefully, so you believe they have impressive results on the product you are about to buy. However, what many companies will do, is quote the results of individual ingredients which have been carried out by the suppliers of the raw ingredients. When these ingredients are incorporated into different formulations, used by many different cosmetic houses, there is no guarantee the results will be the same. So, if someone is telling you their product will increase your collagen by 40%-50% and they are quoting clinical trials, make sure you ask if that relates specifically to the product in hand or are they talking about the results of an individual ingredient – Don’t be fobbed off with sales talk.
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