Most people do not make the connection between what they eat and how their skin looks. Poor eating habits, low quality food choices, a weakened digestive system, or poor liver health will often present as a variety of skin conditions, ranging from hives to acne to eczema. There are many ways in which food and digestion can affect our skin.

As food is digested, nutrients are absorbed and waste travels towards the colon to be excreted. The longer the transit time (for example, if you are constipated), the longer food sits in the bowels. Proteins putrefy, fats become rancid, and carbohydrates ferment. In order to prevent disease, these toxins must be excreted. This occurs through the skin when digestion is impaired.

Hypochlorhydria (low stomach acid) naturally occurs as we age. However, the stomach requires adequate amounts of hydrochloric acid (HCl) to digest fat and protein. In addition to stomach problems such as constipation, heart burn, gas, and bloating, this condition may also result in acne, dilated blood vessels on the cheeks and nose, iron deficiency, and weak, cracked fingernails. In order to stimulate HCl production, try adding bitters before or after your meals.

An overtaxed liver can affect our energy, digestion, and skin. Fats and bile within the liver can easily become oversaturated with oil-soluble toxins, synthetic chemicals, and heavy metals. As toxins build, the liver becomes stressed, and these toxins are eliminated via the skin. This can result in rashes, acne, dry skin, etc. A biyearly detoxification of the liver is recommended to ensure efficient toxin removal.

In addition to stomach upset, food sensitivities affect the skin, and may cause puffy eyes, acne, hives, itching, and rashes. Often, due to poor digestion or frequently eating the same foods day after day, the proteins in foods (immunoglobulins) leak into our bloodstream through small tears in the intestines and trigger adverse reactions in the immune system. Food sensitivities are different from food allergies, which often present with life threatening symptoms (think peanuts or shellfish and anaphylactic shock.) Common food allergens are: peppers, eggplant, tomatoes, potatoes, citrus fruits (excluding lemon and lime), wheat, cow dairy and eggs, caffeine, corn, and soy. Eliminating common food sensitivities or foods deemed sensitive via a blood IgG test will improve digestion and the skin.

Another culprit for poor skin is antibiotics, which are prescribed to kill the bad bacteria that causes disease, but which also kill the good bacteria required for a healthy immune system (70% of our immune tissue is located in the gut.) Too little good bacteria leads to poor digestion, which results in skin conditions. When you are prescribed antibiotics, ensure that you are also supplementing with probiotics (acidophilus.)

When addressing skin complaints, we must also consider emotional factors. There is no separating mind and body when dealing with health concerns. Think of that annoying colleague who “gets under your skin.” If this emotional irritant persists long enough, and these are the words you are using to describe him/her, it makes sense that you will start to manifest physical symptoms congruent with your emotional disposition. What about that issue you are “itching to do something about?” If you are feeling emotionally “itchy” this may be the time when your eczema flares. Lastly, consider whether you perceive yourself as a thin-skinned or thick-skinned person and the many skin complaints that may go along with these perceptions.

Finally, stress is going to make any condition worse and increases susceptibility to disease. When we are stressed, we are in sympathetic mode: heart racing, breathing heavy, not digesting. On top of our kidneys there are two adrenal glands which secrete a hormone called cortisol to buffer our stress response. When we are constantly stressed out, cortisol becomes depleted and we suffer many symptoms, including acne. Practicing relaxation techniques, meditation, or simply doing something we love can decrease our stress and “magically” improve our skin!

If healthy cows should be grazing on grass, why are mass-produced commercial cows being fed corn and grains? The answer is simple: to get the beef to the market cheaper and faster. Unfortunately, this also results in lower quality meat that is higher in saturated fats.

Although grass fed beef is slightly higher in price, not only are you paying for better-tasting beef, you are also receiving many health benefits:

• Leaner than grain-fed beef (contains less overall fat, and less saturated fat)
• Higher in protein
• Contains fewer calories
• Lowers LDL cholesterol levels (“bad” cholesterol)
• Higher in omega 3 essential fatty acids
  • decreases blood cholesterol and triglyceride levels
  • decreases blood pressure
  • enhances brain and nerve development
  • enhances memory
  • decreases inflammation
  • increases immune function

• High in CLA (conjugated linoleic acid)
  • CLA cannot be produced by the human body, and humans cannot activate the form of CLA found in supplements
  • Assists individuals in weight loss and prevents weight gain
  • Anti-cancer properties

• Higher in vitamins, especially antioxidants, beta carotene, vitamin E, vitamin C, and vitamin A
• Contains no hormone or antibiotic residues
• From an animal-rights standpoint, cows are raised in pasture for their entire lives, and not in confined feed lots

When cooking, it is important to remember that grass-fed beef cooks differently than its grain-fed counterpart. Less fat means less moisture, which means less cooking time is required. Grass-fed beef needs about 30% less cooking time and should be cooked medium to medium-rare to prevent toughness. For those who prefer well-cooked meat, marinate the beef or coat with olive or coconut oil to retain moisture.

For more information on studies, please visit: http://www.eatwild.com/healthbenefits.htm
For more information on how to cook your beef, please visit: http://www.sustainabletable.org/features/articles/grassfedbeef/

Green tea has been used in China for at least 4000 years as both a social beverage and medicine. It can be consumed warm or cold, making it the perfect year round drink. Recent scientific and medical studies show there are many health benefits to drinking green tea:

• Improves glucose control and enhances insulin activity (beneficial to diabetics)
• Inhibits the growth of cancer cells
• Lowers total cholesterol levels, while improving the ratio of good cholesterol (HDL) to bad cholesterol (LDL)
• Enhances weight loss by reducing fat mass, fat absorption, and increasing thermogenesis (heat production that burns calories)
• Decreases inflammation
• Supports immune function
• Aids digestion
• Prevents tooth decay and promotes healthy gums due to antibacterial properties
• Protects against autoimmune diseases
• Topically, protects against skin cancer and UV radiation damage
  

The main constituent found in green tea is epigallocatechin gallate (EGCG.) Rich in antioxidants, it is responsible for the health benefits listed above. When choosing green tea, quality is important. Dark green or brown leaves that are bitter tasting indicate that oxidation has occurred, destroying the EGCG and health benefits. Generally, packaged green tea found in grocery stores is not of the highest quality. Instead, look for green tea that is bright green in colour, indicating it was steamed immediately after being picked. To prevent a bitter or “gassy” taste, do not steep tea for longer than 3-4 minutes. To receive maximum health benefits, aim for a few cups daily. As a substitute for coffee, it is a great way to start the day and the mild caffeine provides a great pick-me-up mid-afternoon. For those of you who are not drinking enough water, each cup of green tea counts as one of your eight glasses of water for the day!

With long work days, household tasks, and family responsibilities, many of us cannot find a moment in the day to stop for a few deep breaths, let alone set aside half an hour for a complete workout. Commonly, those who are not exercising will experience an increase in health complaints, worsening of existing symptoms, weight gain, and more stress. For most people who average 6 hours of sleep a night, waking early to go for a morning jog or hit the gym is not an option. After work, dinner needs to be prepared, the house tidied, children need help with homework, and the work you brought home from the office needs to be looked over, which doesn’t leave much time to exercise before bed. When we are busy and stressed, we often forget to exercise, but these times are when exercise is most important. Here are some reasons we need to include exercise into our daily routine:

• Increases metabolism, which burns more calories, and enhances weight loss.
• Reduces risk of heart disease, high blood pressure, and diabetes.
• Increases bone density, decreasing the risk of osteoporosis.
• Increases good cholesterol (HDL.)
• Improves sleep patterns.
• Increases efficiency of digestion.
• Reduces stress.
• Decreases feelings of anxiety and depression.
• Maintains muscle mass, healthy bones, joint mobility, and flexibility, which is especially important as we age.
• Creates a sense of well-being and accomplishment.
• Increases energy levels.
• Strengthens the immune system.
• Eases chronic pain.
• The list goes on and on…

If you find yourself unable to devote a large chunk of time to exercise, try breaking it up into short spurts throughout the day. If you make it part of your daily routine, you’ll be more likely to comply, and it won’t even feel like exercise! Here are some easy ways to add a little exercise to your life:

• Walk to the corner store instead of driving.
• Mow the grass with a push lawn mower.
• Go for a brisk walk instead of a leisurely stroll. You can even incorporate this while shopping.
• Sit up while watching TV instead of lying down.
• Stand or walk around the house while talking on the phone.
• Get off the bus/subway one or two stops earlier and walk the rest of the way.
• While making dinner, put on some fun music and dance around.
• Skip the escalator and take the stairs.
• When watching TV, get up and move during every commercial break. You can even add some squats or sit-ups.
• If you work in a high-rise or live in a condo, get off the elevator a few floors before your destination and take the stairs the rest of the way.
• Park in the back of the lot and walk to the building.
• At work, take periodic breaks. Every hour, get up and walk a lap around the office.
• At lunch, spend 10 minutes walking around the block/office building
• Instead of calling or emailing a co-worker, walk the their work station to talk to them.
  

If you try even a few of the above-mentioned recommendations, you’ll be amazed how much time you actually spend moving and how much healthier you feel!

Inflammation is the body’s way to protect from infection, injury, or illness. Characterized by heat, redness, swelling, pain, and loss of function, it is not a disease itself, but rather an indication that there is a disease process occurring in the body. We are most aware of inflammation during acute processes such as twisting an ankle or an insect bite. The immune system, however, may also create misdirected inflammatory responses towards itself in auto-immune diseases (such as rheumatoid arthritis, ulcerative colitis, and lupus), and most chronic diseases (such as cancer, heart disease, and allergies) also carry a component of inflammation.

Many anti-inflammatory medications (i.e. NSAIDS such as Aspirin and Celebrex; steroids such as Cortisone and Prednisone) cause unwanted side-effects such as stomach ulcers, decreased liver function, decreased bone density, and lowered immunity. Taking these drugs for long periods of time is inadvisable since they simply mask the symptoms of disease without actually treating the cause.

Since the foods we eat affect how we feel, eliminating foods that cause inflammation (pro-inflammatory foods) can be as effective as drugs at managing the symptoms of inflammation without creating side-effects as we search for the cause of disease. Eliminating pro-inflammatory foods will decrease inflammation, pain, and the possibility of developing chronic disease in the future. With the motto, “everything in moderation”, here is a list of foods to limit if you are suffering from an inflammatory condition or want to prevent one in the future:

• Red meat, dairy, and eggs
• Refined (white) sugar
• Plants from the Nightshade family
  • Potatoes, tomatoes, eggplant, peppers
• Caffeine
• Alcohol
• Prepackaged, processed and junk foods
• Deep fried foods
• White flour, pasta, and rice
• Aspartame and MSG

You may also benefit from adding foods to your diet that decrease both acute and chronic  symptoms of inflammation:

• Omega 3 essential fatty acids
  • cold water, wild-caught fish; fish oils; walnuts
    
• Room temperature (unheated) olive oil
• Ground flax seeds
• Steamed vegetables
• Legumes
• Coconut oil 

Your meeting ran late, you still have to pick up the kids, you have nothing planned for dinner…and it’s only Wednesday. Does this sound familiar? In today’s society, where doing more is expected and going faster is rewarded, we often run into the problem of trying to do everything with not nearly enough time. The tasks of daily living can take a toll on our health, especially when we are tired and busy.

The definition of emotional health differs for everyone, since our perception determines what we label as stressful. Generally, emotional health involves having a good capacity to regulate emotions while dealing with external events which cannot be controlled. We automatically evaluate any situation with which we are involved. If we decide that it is beyond our coping skills, we label it as “stressful” and react with a “stress response.” The stress response can also be activated if we are stretched too thin or even if the event itself is not stress provoking, but our thoughts about the situation are.

Regardless of the stressful event, we all respond in a similar manner. Our sympathetic nervous system is activated and adrenaline is released to prepare us for fight or flight: heart rate and respiration increase, sugar is released into the blood stream for energy, digestions stops as blood is diverted to the muscles, and alertness is enhanced. In prehistoric times, when our earliest ancestors lived in fear of being eaten alive by wild animals, this response was the difference between life and death. In today’s society, this same response is often too intense for the perceived stressor. Being late for work, nervous about a presentation, or exasperated with a dirty house should not push us into fight or flight mode. Unfortunately, this is the only way our body knows how to respond. These everyday stressors cause the depletion of stored sugars and fats. As a result, we start to feel pressured, tired, and anxious. We find it difficult to remember things, and suffer from more colds and flu. If the stressful situation is not resolved, we use up all of our stored energy sources and cortisol levels (a hormone released from our adrenal glands during times of stress), further decreasing our immune function, preventing sugar metabolism, raising blood pressure, and increasing abdominal fat. As a result, we may develop insomnia, ulcers, arthritis, heart disease, depression and even cancer.

So what can we do to help us relax and distress? Many of us cannot make enough time in our busy schedules for an hour-long yoga class or a half hour of meditation. Here are some simple techniques we can incorporate into our everyday lives:

• When stress levels rise, stop what we are doing, and take a few deep breaths before continuing with our activity.
• Do something we love everyday.
• Eat meals in a quiet environment, away from the TV.
• Take a 10 minute leisurely stroll around the block before bedtime.
• Light a candle and lie down for a few moments.
• Have a warm bath.
• Chat with a friend on the phone.
• Surround ourselves with people we love.
• At work, eat lunch out of the office.
• If we are sitting in front of a computer for long periods of time, get up every half hour to stretch and give our eyes a break (try focusing on a distant object.)
• Have a good laugh.
• Watch a movie.
• Visualize a favourite spot…on a beach, hiking in the forest, or lounging on a boat.
• Get organized.
• Set boundaries. Learn how to say “no.”
• Lastly, although there are specific ways our bodies respond to stress, our triggers vary as does our perception of these stressors. Visiting a health care practitioner who understands our experience and develops a treatment plan tailored specifically to our needs will help our bodies physically handle the effects of stress while helping our minds cope with our day-to-day stressors.

With the warmer weather comes blooming flowers, more time spent outdoors, and for some, thin watery nasal discharge, sneezing, and itchy mouth, throat, and eyes. During allergy season, many feel they have only two choices: suffer, or take over-the-counter medications that often cause side-effects. Fortunately, there are natural options to decrease the symptoms of allergies while reducing occurrence of future episodes.

An allergy is an over-reaction of the immune system that causes the release of histamine from mast cells. Allergies create inflammation in the system and aggravate existing chronic conditions. Here are some things you can do to decrease the allergic response and reduce/prevent allergy symptoms in the future, while balancing the immune system and decreasing inflammation:

• Stinging nettle. Anti-inflammatory; reduces hay fever symptoms.
• Vitamin C and Quercetin. Natural antihistamines derived from sources such as citrus fruits and onions.
• Bromelain (between meals.) Natural anti-inflammatory.
• Enhance your barriers with the outside world (i.e. skin, mucus membranes, digestive organs)
  • Keep hydrated (drink 1 L of water daily.) Moist mucus membranes are the first line of defense.
  • Maintain proper digestion. 70% of your immune tissue is located in the gut. Supplementing with probiotics supports digestion, balances gut flora and increases immune function.
  • Essential fatty acids (especially omega 3.) These are termed essential because they must be obtained from food, such as fish and walnuts. Keeps skin hydrated and decreases the risk of hay fever.

• Decrease exposure to food sensitivities (wheat, dairy, etc.) A combination of allergens overloads the system and worsens symptoms. Eat a whole foods diet.
• Keep a clean environment, free of dust and mold. If you are suffering from seasonal allergies, keep the windows closed and use an air filtration system.
• Decrease stress levels, which weakens the immune system and intensifies symptoms. If you are feeling stressed, supplement with a B complex , physical exercise, and breathing exercises.
• Acupuncture. Relieves acute symptoms while building long-term defenses to allergens (prevention of future allergy symptoms.)

As with any medical advice, please consult your health care provider before starting new treatment.

As summer approaches and the sun starts making its daily appearance, it is completely natural for most of us to slather on the sunscreen before heading out for the day. Skin cancer is a hot topic, and we are constantly bombarded with warnings of how sun exposure is bad for our health. But is the sun really that bad for us? And is sunscreen actually safe to use?

Many health care professionals think the sun is beneficial, while sunscreen is detrimental to our health. Sunscreens contain chemicals (PABA, dioxybenzone, homosalate, padimate O, salicylates, etc.) that absorb UV light. Unfortunately, many of these chemicals are also absorbed directly into the skin and are actually carcinogenic due to free radical production in the body. Furthermore, many of these chemicals bind to estrogen receptors, which may cause problems with menstruation, menopause, and fertility. Sunscreen also blocks our production of vitamin D, leaving us more susceptible to chronic diseases, such as cancer. Recently, it has been determined that direct sun exposure for as little as 10 minutes daily is beneficial to our health, including lessening cancer risks and symptoms of depression.

The next logical question arises: what can we do to protect ourselves from skin cancer due to excessive sun exposure while receiving the benefits of the sun?

• At the start of the season, spend a maximum of 10 minutes daily in direct sunlight and increase the duration slowly.
• Never lie out in the sun for tanning purposes.
• Never allow yourself to burn.
• If you must wear sunscreen, choose brands with physical sunscreen agents, such as titanium dioxide and zinc oxide. These deflect the rays of the sun and are not absorbed into the skin. Allow yourself 10 minutes of direct sunlight before applying sunscreen.
• Cover up: wear long sleeves (in breathable fabrics) and hats. Most UV rays will slightly penetrate through cotton, allowing you the benefits of sun without the burn.
• Limit sun exposure between the hours of 10 am – 4 pm when the sun is strong.
• Stay indoors between the hours of 11 am – 1 pm when the sun is strongest.
• Eat foods high in antioxidants, such as organic berries, spirulina, and blue-green algae to prevent free radical damage.
• Increase consumption/supplementation of omega 3 essential fatty acids.

Lastly, here are some tips to help soothe your skin and increase healing if you have stayed out in the sun too long and burned:

• Aloe vera: peel off the top layer of leaves and apply directly to the skin. Can be refrigerated beforehand to increase the cooling effect. Good for relieving pain and inflammation.
• Lemon water compress: squeeze 3 lemons into 2 cups of cold water and sponge onto skin.
• Baking soda bath: ½ cup baking soda dissolved into lukewarm water.
• Calendula cream: applied topically as needed to reduce pain and inflammation and promote healing.
• Bromelain: supplemented between meals to decrease inflammation.
• Homeopathy: cantharis to reduce the sting of burns.

Vitamin D3 is the new “it” vitamin.  Recently, there has been a substantial amount of research touting it’s effectiveness at preventing chronic, infectious, and autoimmune diseases, and increasing calcium absorption from the small intestine.  It is been shown to decrease incidence and occurrence of the following diseases:  common colds, osteoporosis, cancer, high blood pressure, multiple sclerosis, inflammatory skin conditions, diabetes, and depression.  Many people have begun adding vitamin D has a supplement to their daily routine.  However, with the summer approaching, is it necessary to supplement?  Perhaps the answer is no.

To receive adequate amounts of Vitamin D, only 5-15 minutes per day of direct sunlight to unprotected arms, legs, and face is required 2-3 times weekly between the hours of 10 am and 3 pm.  Unprotected refers to areas of the body that are not covered with sunscreen, clothing, or hats.  This method is only effective between the months of late April to late October.  During the winter months, supplementation is mandatory.    

Those who are elderly, obese, of darker pigment, consuming no/low fat diets, or are unable to absorb fat (gallbladder disease, liver disease, Crohn’s disease, or surgical removal of part of the stomach/intestines)  will produce less Vitamin D from the same amount of sun exposure.  Supplementing with 1000 IU daily can be beneficial.  Since Vitamin D3 is fat soluble, absorption is dependent upon eating foods that contain fat.  Good sources of Vitamin D rich foods include:  organic salmon, cod, and eggs. 

With our hectic go-go-go lifestyles and increasing “to-do” lists, if there is one aspect of life that is going to suffer, it is sleep. Unbeknownst to most people, this creates a cycle of poor sleep - fatigue - exhaustion - poor productivity - stress - illness - poor sleep. There has been an abundance of research recently showing how too little sleep relates to chronic health concerns such high blood pressure, type 2 diabetes, memory loss, lowered immunity, cancer, and obesity.

Sleep deprivation (sleeping too few hours, going to bed late, or interrupted sleep) can mimic the effects of aging. It can also contribute to obesity, since metabolism is decreased and leptin is disrupted (a hormone which regulates appetite.) Specifically, those who receive less than 7 hours of sleep nightly are more likely to be overweight.

A theory exists that humans were genetically wired to be awake at night only when searching for food or fending off danger: times when our sympathetic systems were dominant and energy was needed for fight-or-flight. Although our lifestyles have changed, these patterns are still part of our biology. Sleep deficiency causes a state of high alert, which increases the production of stress hormones (adrenaline and cortisol), causing high blood pressure, problems with sugar metabolism (leading to diabetes), and lowered immunity (leading to more colds and chronic diseases.) Lack of sleep also increases inflammation, which contributes to autoimmune diseases, heart disease, stroke, and cancer.

Melatonin is a very important “sleep hormone” secreted by our pineal gland between the hours of 1 am – 4 am, only in dark environments. It regulates our sleep-wake cycle (circadian rhythm) and is a powerful antioxidant which protects against cancer by affecting other hormone levels, such as estrogen. Often, those who cannot sleep get up to read or watch TV, preventing this hormone from being secreted, which contributes to sleep difficulties. If you are having difficulties sleeping, it is best to practice relaxation techniques in a dark room. Another good habit to get into is using the washroom in the middle of the night with as little light as possible (none is preferable.) If you work shifts, it will be necessary to supplement with melatonin.

On average, it is recommended that people receive at least 6 hours of uninterrupted sleep nightly, with 8 being optimal. Historically, before the luxury of electricity, we slept when the sun set and awakened with the sun. This is a difficult feat it society today. Instead, aim to sleep for as many hours of darkness as possible. This means going to sleep earlier and getting up earlier.

According to Traditional Chinese Medicine (TCM) and Ayurvedic philosophies, every hour before midnight is worth two, since this is the time where meridians (energy pathways) are synchronized and organ systems are balanced. According to TCM, organ imbalances or diseases can be correlated to poor sleep or symptoms experienced at specific times of the night:

• 11pm – 1am = gallbladder
• 1 am = 3 am = liver (emotion = anger)
• 3 am = 5 am = lung (emotion = grief)
• 5 am – 7 am = large intestine

For those of you who are having difficulties sleeping, here are some tips:

• Finish consuming all food and drink 2 hours before bed time.
• Limit the amount of electrical devices in your room (the electromagnetic frequencies can disrupt our circadian rhythms.)
• Relax before bed with a good book, meditative CD or deep breathing.
• Sleep in a dark room (moonlight is OK.)
• Face your alarm clock away from to decrease light and prevent anxiety when you wake up and see what time it is.
• Even if you are not sleeping, take this time to relax in quiet and darkness. If this is stressful, move to another location for a peaceful activity and go back to bed when you are sleepy.
• Avoid caffeine, alcohol, and tobacco.
• Begin an exercise program during the day.
• Keep your bedroom as a place for bedroom-type activities. It is not a place to study or watch TV.
• Create a sleeping schedule and stick to it – both on weeknights and weekends.
• Drink calming herbal teas or take a warm Epsom salt bath.
• See a health care practitioner. Many diseases and medications cause sleep disturbances.