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Copyright © 2016 Dr. Trevor Cates
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any
form or by any means, including photocopying, recording, or otvher electronic or mechanical
methods, without the prior written permission of the publisher, except in the case of brief quotations
embodied in reviews and certain other non-commercial uses permitted by copyright law.
PART ONE
5 Biological Issues That Can Harm
Skin Health
8
I love to see glowing skin, especially when it starts from the inside.
There’s a difference between stopping problems before they start
and suppressing them after they’ve emerged. In skincare, the
latter feat is typically accomplished with steroids and antibiotics.
But by enhancing skin from the inside-out and avoiding these
medications, we can create glowing skin and vibrant health—
without the need of additional treatment.
I’ve found over the years in my clinical practice and from following
research that there are five main underlying causes that lead
to imperfect skin: elasticity, oxidative damage, inflammation,
glycation and hormone balance. First, we’ll learn about what these
factors are and what lifestyle choices can influence them, and
then we’ll wrap things up with my skin quiz so you can learn which
variables are likely at the root of your skin imperfections.
ELASTICITY
Elasticity is what keeps our skin tight and wrinkle-free. As we age,
elastin fibers in the skin deteriorate causing a loss in elasticity.
Collagen comprises 70 to 80 percent of the skin’s dry weight and
gives the dermis its structure. Elastin is a relatively small part of
the dermis, but its function is important because it creates skin
elasticity. As we age, collagen production gradually declines, and
our skin becomes thinner.
In certain hereditary disorders, collagen or elastin are deficient, which
leads to accelerated aging. Sun exposure—especially ultraviolet
radiation—also causes skin to lose elasticity and age quickly. Usually,
the biggest changes occur after 60 years of age, but with excessive sun
exposure, changes can occur as early as our 20s.
Later in the eBook, you’ll learn what factors decrease elasticity and
how you can boost its production for more youthful-looking skin.
OXIDATIVE DAMAGE
Oxidative damage can lead to free radical damage, genetic
mutations, and telomere shortening. These processes are all
associated with accelerated aging. Free radicals damage our skin
similar to how water rusts metal. Free radicals damage collagen
and affect the firmness and suppleness of our skin. Exposure to free
radicals results in dryness, fine lines, wrinkles and less elasticity—
and that’s just skimming the surface.
Oxidative damage can take a toll on our internal organs as well
and even increase our risk of developing chronic diseases. We
know, however, that certain lifestyle choices can help combat these
effects. We’ll get to those later.
INFLAMMATION
Inflammation can have enormous effects on the body, including
the skin. Skinflammation, as I like to call it, can make the skin
more sensitive and cause you to be more susceptible to eczema,
dermatitis, psoriasis, acne, rosacea and other skin issues.
When something enters the body that the immune system detects
as foreign, such as a bacteria or a virus, then histamine—which
is made and stored within our white blood cells—acts as an
inflammatory mediator. This is one of the internal changes that
occurs with the immune system and that leads to inflammation.
Essentially, when inflammation occurs the body believes it’s under
attack and responds accordingly.
Circling back to the gut microbiome, skinflammation problems
often stem from digestive issues. In addition to the delicate balance
of our gut microflora, there’s the dreaded “leaky gut.” What’s that?
Our digestive tract has a somewhat permeable lining, but when
that lining becomes more permeable than it should, food particles
can slip through and our immune system sees those as foreign
substances. This creates an inflammatory response in the body and
one of the main effects we see is skin disturbance, which can take
the form of eczema, acne or dermatitis.
GLYCATION
The body uses glucose as a primary source of fuel, but if it’s not
used and metabolized properly, glucose can bind to your skin’s
collagen and elastin, which can damage skin. This process is
called glycation, and its end products, called advanced glycation
end products (also know as AGEs), cause our skin to become
rigid and less elastic. The end results: cracked, thin and red skin
with a weakened ability to repair itself—and, ultimately, skin that
becomes prone to wrinkles and accelerated aging.
Research indicates once the cross-linking of glucose with collagen
and elastin occurs, it is hard to reverse.
Just how fast glycation occurs is partially genetic, but lifestyle choices
play a big role as well. Consuming glucose and fructose are major
contributors, and other foods, depending on method of preparation,
may contain preformed AGEs. Cooking methods like barbecuing,
grilling, frying, and roasting lead to higher levels of AGEs.
In a moment, we’ll discuss how to reduce glycation effects and keep
your blood sugar at a healthy level, which affects not only diabetes
patients but everyone, especially with respect to skin health.
HORMONE IMBALANCES
When our hormones are off balance, we are more likely to develop skin
problems such as dry skin, fine lines and wrinkles, acne or rosacea—
and, sometimes, more than one of these blights at the same time.
Hormones are biochemical messengers used by the endocrine system to
communicate with itself and the rest of the body systems. Hormones are
derived from amino acids, phospholipids and cholesterol4 and they play a
significant role in many aspects of our health.
It may surprise you how much they rule our physiology. From our
mental focus, memory and cognition, to sex drive, cardiovascular
health, bone growth, sugar regulation and metabolism, hormonal
imbalance is one of the major underlying causes of health problems.
Hormones also have a symbiotic relationship with one another,
which means if one hormone is out of balance, then there’s a
domino effect. That one imbalance will affect the normal signals to
hormones, and either decrease or increase other hormone levels.
PART TWO
7 Steps to Glorious, Glowing Skin
14
As we’ve learned, there are five biological factors that can impact
our skin’s health, but fortunately, there are seven steps we can take
to combat these issues or prevent them from occurring before they
even start, and they include the following:
1. Watch Your Environment
2. Enhance Your Digestion
3. Ensure Outstanding Detoxification
4. Modulate Your Immune Response
5. Balance Your Blood Sugar
6. Keep Your Hormones in Check
7. Boost your Nutrient Intake
1. Watch Your Environment
You’ve heard about the damage that sun exposure and tobacco smoke
can have on your complexion, but there are a number of other toxins
we are exposed to on a daily basis that harm our organs, including our
skin. Exposure to chemical toxins in our air, water, food and personal
products can cause oxidative damage. We know that our skin is highly
sensitive to inflammation, irritation, and dehydration, and that these
effects can make a huge impact on our appearance.
The number of chemicals and toxins in our environment is increasing
at an alarming rate, and our bodies are sponges to these toxins. We
have become human storage tanks for chemicals, and we now know
it’s not a matter of if but how these toxins are affecting us.
One of the biggest problems are endocrine-disrupting chemicals
(EDCs). EDCs include substances in our environment, water, food
and personal care products that interfere with the production,
transport, breakdown, binding and elimination of hormones.
Exposure to EDCs ultimately affects the hormonal system and
homeostasis of the body.
Examples of synthetic EDCs are: pesticides, industrial chemicals
and their byproducts (such as PCBs and dioxins), plasticizers
(phthalates), plastics (BPA), fungicides, certain medications, and
other chemicals widely used and in our environment. Heavy metals
(like lead and mercury) also appear to have estrogenic activity,
which suggests that they, too, may be EDCs.
When it rains, chemicals are washed into our water supply and crops,
and we’re at risk of exposure. The animals we eat also consume this
contaminated water, grass, feed, and other foods, so when we eat
meat and fish we may further come in contact with toxins.
You’ll want to pay attention to labels on your skin care products
too, as they can contain heavy metals, phthalates and other EDCs.
Some skincare ingredients like parabens, phthalates, triclosan and
sunscreen are toxins that have been found in the human body. All
of these chemical ingredients are potential hormone disruptors.
We’re exposed to these chemicals when we inhale them from
sprays and powders, ingest them from the lips and absorb them
through our skin. Statistics show that women use an average of
twelve personal care products daily, while men use an average
of six daily. That means we’re exposed to more than 80 different
ingredients daily, which increases the chances that a harmful toxin
or two is lurking in your medicine cabinet.
Here are some quick tips for protecting your skin from the
environment:
• Shield your skin’s elastin and collagen from potentially harmful UV light
by wearing sunblock, a hat and sunglasses when you go outside.
• Studies have shown that a diet rich in vegetables, fruit and olive
oil, as well as certain dietary supplements with vitamins E and
C, and carotenoids, can have sun-protective effects and can
combat oxidative damage.
• If you smoke, stop! Smoking significantly impacts skin elasticity
and can induce oxidative damage.
• Steer clear of using chemical pesticides when you’re doing
yardwork. Opt for natural alternatives that are free of the
chemicals listed earlier in this section.
• Avoid hazardous cleaning products. Use baking soda, lemon
juice and vinegar instead: These cheaper, less risky solutions will
clean just about everything in your house.
• Consider a water filtration or purification system for your home.
Having at least a carbon filter will help ensure your water is free
of toxins that may affect the skin. A high-quality reverse-osmosis
filtration system is even better for drinking water.
• Take advantage of shower and bath filters to remove chlorine.
• Reduce consumption of foods wrapped in plastics.
• Store food in stainless steel, glass or ceramic instead of plastic.
• Avoid eating large, carnivorous fish. Because they’re higher up on
the food chain, these types of fish tend to contain higher levels
toxins like mercury and PCBs: swordfish, shark, tuna, halibut, king
mackeral, tilefish, as well as farm-raised and European salmon.
Instead, choose wild fish—which are found in the clean ocean
water—to reduce exposure to PCBs and other toxins.
• Eat organic foods as much as possible. Check out Environmental
Working Group’s (EWG’s) website for a list of the top least and
most pesticide-laden produce http://www.ewg.org/foodnews/ to
know when it’s most harmful not to opt for organic.
• Pay attention to labels on your skincare products. Avoid
ingredients such as parabens, phthalates, oxybenzone (in
sunscreens) and triclosan. You can search for your skincare
products and find out if you’re in the clear on the EWG’s website.
http://www.ewg.org/skindeep/
2. Enhance Your Digestion
As previously mentioned, skin and digestive problems go hand in hand.
“Leaky gut syndrome,” or hyperpermeability of the digestive tract
lining, causes our immune system to go into overdrive. That results in
inflammation, which can lead to issues like eczema, acne or dermatitis.
Why do problems such as the “leaky gut” and imbalances of the gut
microbiome happen? Oftentimes, these conditions occur due to at
least one of the following factors: periods of high stress, a history of or
current gastrointestinal (GI) infection, poor dietary choices, or the use
of medications such as antibiotics and steroid treatments.
Another digestive tract concern is constipation. If your exit route of
eliminating waste—including toxins—is closed, then your body is not
able to dispose of these elements and our system gets backed up.
When this occurs, people often feel sluggish, tired and irritable, and
may develop skin issues.
Knowing whether you have a digestive tract issue is often pretty
simple—tell-tale signs include diarrhea, constipation, the presence
of undigested food particles in the stool, small or inadequate stools,
heartburn, abdominal pain, gas or bloating. But digestive symptoms
do not necessarily need to be present to indicate that this is an
underlying problem of your primary health concern. In fact, many
people have digestion, absorption and assimilation issues, and don’t
even know it!
That said, if you’re eating fiber-rich, nourishing foods, managing
stress and staying away from unnecessary medications, your digestive
system may be in good shape. On the flip side, if you’re having skin
problems and digestive symptoms, it’s time to switch up your diet to
allow for more digestive support.
Another nutrition tip that we’ll discuss in more detail later: Probiotics,
or “good” bacteria, are powerhouse foods that can help restore the
beneficial microbes and keep the digestive system working smoothly.
Probiotics can be found in yogurt, as well as any fermented food
like kimchi or sauerkraut. Certain nutritional supplements such as
L-Glutamine can similarly help repair damage to the digestive tract
lining, which can help heal “leaky gut” syndrome.
Here are some quick tips to enhance your digestion:
• Eat fiber and nutrient-rich foods, manage stress and stay away
from unnecessary medications.
• If you have bloating, gas, heartburn, diarrhea or constipation,
add probiotics and/or fermented foods to your plate to help
restore the beneficial microbes that keep your digestive system
working smoothly. See the chapter on “8 Essential Nutrients” to
learn more about fermented foods and probiotics.
• Consider nutritional supplements like L-Glutamine to help repair
damage to the digestive tract lining.
• Eat eight or more servings of vegetables daily (with at least two
servings of leafy greens), good fats like coconut oil for cooking
and olive oil for salad dressings, a wealth of colorful fruit,
veggies, and legumes and other healthy protein sources like wild
Alaskan salmon, grass-fed beef and free-range chicken.
3. Ensure Outstanding Detoxification
Remember all those toxins we mentioned earlier? Unfortunately,
even when we make our best effort, these chemicals can prove
inescapable. But, luckily, there’s a way to detoxify our system to
fight any potential effects of these toxins on our skin health.
Not only are our body’s detoxification pathways essential for
dumping toxins, but they’re also important for keeping our
hormones balanced. Our liver and kidneys are amazing tools
for removing toxins, but when overexposure to toxins occurs
and it’s coupled with underlying genetic factors and a possible
combination of organ impairment, our systems become
overloaded and can malfunction.
Here are some common symptoms that may be a sign you need
to ramp up your body’s detoxification:
• Fatigue or tiredness
• Bad breath
• Headaches and migraines
• PMS, irregular menstrual cycles, infertility and other signs of
hormone imbalances
• Irritability and mood swings
• Difficulty focusing or being distracted often
• Inability to lose weight
• Skin rashes, eruptions and itching
• Chronic muscle or joint pain
Our liver is the primary detoxification organ in the body—think of it
as a filtration system that helps remove toxic substances as they’re
processed through the body.
You can strengthen your detoxification pathways by consuming
nourishing foods, exercising regularly, and drinking filtered water
and herbal teas. Choose colorful fruits, veggies and legumes that
are rich in antioxidants and fiber. Onions, garlic and the brassica
veggie family—like broccoli, cabbage, cauliflower and Brussels
sprouts—can also rev your body’s detoxification system.
Here are some other ways to ensure detoxification:
• Avoid the toxins I mentioned earlier in your air, water, food and
personal care products to ensure you’re not adding more burden
to the body.
• Avoid processed foods, especially those containing
hydrogenated or partially hydrogenated oils, sugar and high
fructose corn syrup. Limit your intake of alcohol and caffeine.
• Drink plenty of filtered water and herbal teas (like dandelion and
milk thistle) that support your kidney and liver function.
• Eat an antioxidant-rich diet with staples like green tea, colorful
fruits, vegetables and legumes. Blueberries, raspberries,
green leafy veggies, and black beans are some of my favorite
antioxidant sources. To be sure you’re getting enough
antioxidants, eat eight or more servings of vegetables per day
and a couple of servings of antioxidant-rich fruit. Include at
least 1 daily serving of onions, garlic and another of the brassica
veggie family.
• Consume healthy oils such as olive oil in salad dressings and
coconut oil for cooking.
• Release stress toxins with breathing work, yoga, meditation and
a good night’s sleep.
• Regular exercise reduces stress, and sweating helps us release
toxins through the skin.
4. Modulate Your Immune Response
Without a balanced immune system, the body has no arsenal to
protect from infection and illness. When our immune system is
debilitated either due to poor diet or care, we are more likely to
develop imbalances in our gut and skin microbiome. And, when
our immune system is overly reactive, we are more likely to
develop autoimmune diseases such as Hashimoto’s Thyroiditis,
Rheumatoid Arthritis, Lupus, psoriasis, and other diseases that can
affect the skin. That’s why keeping the immune system in proper
order is absolutely essential.
On the surface, as we age, the skin’s immune function changes.
Our skin becomes thinner and more fragile, increasing the body’s
susceptibility to acute and chronic diseases, including cancer.
One of the biggest things you can do to help modulate your
immune function is to find and eliminate any foods your body may
be allergic to or not be able to tolerate. Often, when people think
of allergies, anaphylactic reactions such as hives (itchy rashes),
swollen lips and attacks of difficulty breathing come to mind. An
allergy is technically different from a sensitivity or intolerance.
Allergies involve an immunoglobin IgE responding to the substance
and creating a cascade of internal responses that can sometimes
lead to a life-threatening reaction.
A food sensitivity can create a much broader range of symptoms
and can be immediate but usually create more chronic, longterm symptoms. When someone is sensitive to a food, their body
creates an immune response similar to an allergy, but different
immunoglobins such as IgA and IgG are involved. This reaction
leads to an inflammatory response in the body.
One day, a former patient “Blake”, who was 4, came into my
office with his mother. Blake was covered from head-to-toe in
an eczematous rash. Both he and his mom were exhausted and
miserable. He’d been up all night, scratching his skin and not able to
sleep. His mother ended up taking him off dairy products because she
read that dairy was a common food allergen linked to eczema.
We did a food sensitivity test (IgG) and the results showed a high
reaction to almonds. His mother was surprised to see this as she
had switched to almond milk and thought she was helping relieve
his symptoms by switching from cow’s milk to the nut variety. Her
intentions were good: Cow’s milk is the No. 1 food sensitivity, but in
this child’s case, it was almonds.
In addition to suggesting Blake avoid all almonds, including
almond butter and almond milk, I gave him a child’s probiotic and
the amino acid L-Glutamine. Within one week, he was scratching
less. Within a month, his eczema was 50 percent better. Within
three months his eczema was gone. He was sleeping through the
night, and both mom and Blake were happy.
If you have any of the following symptoms, you may have a food
intolerance or allergy: Itching, burning, pain, lymph gland swelling,
hives, flushing, red spots, acne, rosacea, exacerbation of skin
conditions such as eczema or psoriasis, and/or recurring infections.
Remember that it is an immune response that leads to
inflammation in the body, so it can affect everyone’s body
differently. Acute inflammation helps keeps us alive. If we get a cut,
our blood vessels constrict and clotting factors stop the bleeding.
And, our white blood cells kick in to fight off any possible infection.
The pain associated with acute inflammation can help us learn
what is harmful for our bodies so we can avoid it in the future.
Chronic inflammation, such as resulting from the immune reaction,
leads to many disease processes.
The most common food sensitivities and allergies are dairy, gluten,
eggs, corn and soy, but it can be any food. As you can see from this
list, these are the most popular foods in the typical Western diet.
Here are some ways to support your immune system:
• Avoid foods that increase inflammation. Start with: sugar, high
fructose corn syrup, processed foods and hydrogenated oils.
• Try an elimination diet. You can start by eliminating the most
common foods linked to allergies: dairy, gluten, eggs, corn and soy.
• Eat a plethora of antioxidant-rich foods and anti-inflammatory
Omega 3s.
• Consider taking a high-quality multi vitamin, mineral supplement
and/or other essential micronutrients for immune support.
• Consider taking an anti-inflammatory supplement, such as
proteolytic enzymes, to reduce inflammation, support healthy
lymphatic drainage and protect against oxidative stress.
• If you have an autoimmune disease or chronic recurring
infections, talk with a healthcare provider about what you can
do to modulate your immune system. Until you address the
underlying cause, your immune system will continue to affect
your body and your skin. Various natural options can help
balance the immune system and address whatever condition
you may be dealing with.
5. Balance Your Blood Sugar
As we covered earlier, during glycation, sugar in the bloodstream
can attach to proteins to form new, potentially harmful products
called advanced glycation end products (AGEs). AGEs accumulate
on elastin and collagen and cause changes to their structural
integrity and function—ultimately causing wrinkles and
accelerating aging.
Blood sugar is not just an issue for diabetes patients. These levels
impact everybody and blood sugar imbalances can lead to skin
damage. The good news is that research shows certain foods can
stop the production of AGEs: herbs and spices (oregano, cinnamon,
cloves, ginger, and garlic) and components of certain fruits and
vegetables, like lipoic acid.
Now, let’s discuss the “bad” foods: Foods with a high glycemic
index, such as sugar, refined grains and your basic white potato
are rapidly absorbed by the body, which can lead to higher
serum glucose levels and corresponding elevated levels of
insulin. Eating an excess of high-glycemic index foods over time
can lead to glycation problems, diabetes, weight gain and even
more skin problems! High insulin has been shown to stimulate
sebum production and androgen activity, which play a role in the
pathogenesis of acne.
Ask your doctor to check your fasting blood sugar so you can
address hyperglycemia and insulin resistance early on, if it’s a
problem for you. Keep in mind that glycation doesn’t affect only
those who’ve been diagnosed with diabetes. Even if your blood
glucose is within what’s considered a normal range, the fasting
levels that will result in the best internal and external health fall
below 85 or 80. If your blood sugar is in the more ideal range, you
will still want to make healthy food choices to keep your blood
sugar balanced.
Here are some tips to balance your blood sugar:
• The No. 1 thing you can do to keep your blood sugar balanced is
avoid sugar. Sugar is a sneaky additive that’s hidden in a countless
number of foods, so I encourage you to not only stop adding sugar
to your foods but to also start reading ingredient labels. Look for
sugar, honey, agave, maple syrup, fruit juice, corn syrup, rice syrup,
etc., as all of these names mean sugar. Artificial sugars are not a
good substitute because they can have harmful effects on the body
and even cause you to crave sweet foods after consumption. Sugar
is an acquired taste, so training yourself to enjoy foods that aren’t
sugar-laden is key. Stevia, a natural plant-based option, is the best
alternative because it does not alter your blood sugar.
• Sugary cereals and pastries are staples in the American breakfast,
but these choices can sabotage healthy skin. A great way to start the
day and limit your sugar intake is with a healthy shake.
• Eat balanced snacks and meals. In other words, do not eat fruits
and grains without complementing your plate with protein and fat.
• Eat brightly colored fruits and vegetables containing
phytonutrients that act as antioxidants to ward off free radical
damage from AGEs, and reduce the risk of common chronic
diseases and premature aging.
• When picking veggies, avoid corn—it’s commonly mistaken for
a vegetable, but it’s actually a grain. Also opt against potatoes
when aiming to address a skin problem, as potatoes are starchy
and have a high glycemic index. Bananas, especially those that
are ripe, similarly have a high glycemic index, meaning the body
quickly converts them to sugar.
• Add spices and herbs to your cuisine like oregano, cinnamon,
cloves, ginger, and garlic.
• Consider a supplement for healthy blood sugar balance, with
nutrients like chromium.
6. Keep Your Hormones in Check
As mentioned before, maintaining hormonal balance is crucial for
healthy skin. When levels are off, a host of blemishes—from signs of
aging to more serious problems like rosacea—can occur.
During puberty, women have hormone surges that can lead to acne,
and around the time of pregnancy, women often experience rosacea.
As we age, the hormones that help keep our skin firm and vibrant
start to decline, which leads to sagging and wrinkles. Ongoing
stress and poor sleep, as well as dietary and exercise habits, can
similarly disturb the delicate balance of our hormones. One of the
best ways to maintain hormone homeostasis is by managing stress,
eating a balanced and nutrient-rich diet, exercising regularly and
getting a good night’s sleep.
If you have symptoms of hormone imbalances such as fatigue, dry
skin and hair, weight gain, low sex drive, PMS, or irregular cycles,
talk with a hormone specialist because you may have thyroid,
adrenal or sex hormone (estrogen, progesterone, testosterone)
imbalances. Consuming various nutrients and herbs can help
target these conditions, but knowing which remedy will do the trick
depends on which hormone levels are too high or too low.
Making sure these levels are balanced means a lot for your energy
level and metabolism. If in addition to being unable to lose weight
and feeling tired, you are cold, constipated, and losing hair, you
may have low thyroid. If you’re tired because you can’t sleep at
night, then you may have low progesterone (if you’re a woman) or
high evening cortisol (adrenal problems). These are just a few of
the possibilities.
Thankfully, blood, saliva and urine tests can help identify these
problems. Ask your doctor to run a full thyroid panel (to me that
means TSH, free T3, free T4, thyroid antibodies and reverse T3).
Many doctors do not run these kinds of comprehensive tests unless
you ask, so if you really want to pinpoint the issue, find someone
who specializes in this area. Get help or find an ND in your area.
As we age, hormones tend to decline or get thrown out of balance.
However, there are lifestyle changes, nutritional and herbal therapies
that can support our bodies during times of change. Bio-identical
hormones can help fill in the gaps, especially when we’re in our 40s
and 50s. It is a delicate balancing act and bio-identical hormones
should only be prescribed under the leadership of a licensed
healthcare provider who is well-trained in bio-identical hormones.
Here are some tips to help keep your hormones in check:
• Maintain hormone homeostasis by managing stress, eating a
balanced and nutrient-rich diet, and exercising routinely. See
below for sample meditation exercise to help manage stress.
• If you have symptoms of hormone imbalances such as fatigue,
dry skin and hair, weight gain, low drive, PMS, or an irregular
menstrual cycle, talk with a doctor specializing in hormones to
see if you may have thyroid, adrenal or sex hormone imbalances.
• Eat foods that support the liver to help ensure proper hormone
metabolism like cruciferous veggies (see the “detoxification”
section in this chapter for more ideas).
• Avoid harmful skincare ingredients and other sources of EDCs
(see environmental section for more ideas).
• If you find you have hormone imbalances, various herbs and
nutrients such as chaste tree berry for low progesterone can help.
•
•
•
•
First, find out what your hormones are telling you and then look
for natural solutions to balance them.
Your daily eating, exercise and stress management habits really
make a difference. Take the 21 Day Healthy Habits Challenge to
optimize your healthy habits and get your life back on track.
You can manage stress by way of breath-work, yoga, meditation,
moderate exercise and a good night’s sleep.
Simple meditation exercise: Sit comfortably with your back
straight. Begin by focusing your attention on your breathing.
You may place your hand on your abdomen initially to focus
your attention. Feel that the breath is gently flowing in and
out. As your breath flows in, let it gently soften and expand
your abdomen. As the breath flows out, let it carry away any
thoughts that arise. Feel that your body is being washed of any
unnecessary tension or upset. If a particular emotion arises and
starts to overpower the meditation, allow it to be released. Let
each breath softly loosen and carry away any blocks or barriers.
With each breath, feel your body relax. If there is a particular
area of tension, you can also breathe into that area and allow it
to relax and soften. Complete your meditation with a moment of
gratitude, reflection or prayer.
Sleep - We need sufficient sleep to help us stay balanced and
energized and repair processes during the night. Sleep deprivation
leads to accelerated aging. Create a calm environment that is quiet
and comfortable. Act like you’re at a spa and enjoy a peaceful
bedtime routine such as meditation, breath-work or other
relaxation techniques to help ease you into sleep.
• Exercising at least 30 to 60 minutes most days of the week will
help you reach your goals and enjoy a longer, healthier life.
Research shows that being physically active can boost your selfesteem and overall happiness—meaning exercise can help you
get more enjoyment out of life.
7. Boost your Nutrient Intake
Nutritional deficiencies can lead to a number of diseases. These
deficiencies often are the result of poor dietary habits, absorption
issues, or a lack of nutrients in our food supply. When it comes
to skin, in addition to water and protein consumption, specific
nutrients can enhance skin quality when they’re added to our diet
as well as our skincare regime.
In addition to deficiencies, some people have imbalances of
nutrients. This often happens if people are taking incorrect or lowquality supplements. Certain nutrients need to be consumed in
balance with other synergistic nutrients, and if they are not then
they may have too high of one nutrient in relationship to other
nutrients. For example, if a person is taking zinc long-term without
other minerals such as copper, then they may develop imbalances
that can lead to immune system suppression. Nutrients like B12
and folate should also be taken together long-term, as well as
magnesium with calcium.
Because no single vitamin, be it calcium or vitamin E, is found
alone organically, it’s always a good idea to mimic nature when
we think of nutrients. This way, we’ll maintain that essential and
intricate balance, and see the effects we desire.
Scientists have identified a certain gamut of nutrients that play
a critical role in normal skin function, particularly when nutrient
deficiencies are apparent, such as vitamin C in collagen synthesis.
Numerous studies have observed that dietary supplements of
vitamins E and C, carotenoids (beta-carotene and lycopene), and
polyunsaturated fatty acids (PUFAs) can strengthen the skin and
help prevent sun damage. Refer to the forthcoming list of foods to
eat for glowing skin and add them to your grocery list.
Collagen: When it comes to skin, there are a number of nutrients
that enhance health and affect aging. Many of the essential
nutrients directly impact collagen. Collagen is a naturally occurring
fibrous protein that comprises the vast majority of the dermis
and is actually the most abundant protein in the human body.
It’s thought to be the glue that holds the body together, and with
respect to skin, it provides elasticity and strength.
You’ve already learned that collagen production naturally depletes
as we get older—especially after age 40—and that too much sun
exposure, as well as smoking and consuming excess sugar, can
expedite this process. Improving these habits is the first step to
ramping up collagen production, but if you’ve already ticked off
those boxes, it’s time to go a step further to combat signs of aging
like wrinkles and sagging skin.
Many people buy topical treatments that contain collagen or
undergo procedures like skin filler injections or laser treatment,
which can drain our bank accounts and can come with unwanted
side effects. While these can affect your skin’s appearance, you can
get even longer-lasting benefits by being more cognizant of what
you’re putting in your body.
You can complement your diet with protein either in supplement
or whole-food form. Nine amino acids are important for collagen
production, and they should be consumed through the diet.
Consuming grass-fed beef, organic poultry, wild fish, and nuts
will usually provide a sufficient amount of amino acids, such as
arginine, glutamine, lysine, and proline that support collagen
production. You can also consider taking a high quality collagen
supplement from a clean source.
Antioxidants: You’ve undoubtedly heard about antioxidants even
before reading this eBook, but essentially what they aim to do
is reverse the effects of free radicals, which are tied to oxidative
stress. You already know that oxidative damage results from having
too much sun exposure, smoking cigarettes, and encountering
harmful toxins such as pesticides in food and gardening products.
But consuming antioxidants can help combat the negative effects
these elements have on the skin. Antioxidants have been shown to
reduce UVB-associated skin damage. They also improve expression
of genes associated with DNA replication and repair. And, because
antioxidant-rich foods are high in fiber, they benefit other parts of
the body like the heart and the gut as well.
Fortunately, antioxidants can be found in an array of foods and
drinks. Resveratrol, common in red wine and grapes, as well as the
supplement CoQ10, are antioxidants that have specifically been
shown to enhance the skin and reverse free radical damage.
Other antioxidant sources include: nuts (walnuts, pistachios, pecans,
hazelnuts and almonds), seeds, herbs and spices, dark chocolate,
berries, stone fruits (peaches, nectarines, apricots, cherries), tropical
fruits (mango, pineapple, kiwi), veggies (kale, okra, artichokes, bell
peppers), sweet potatoes, beans (black, kidney, etc.) and green tea.
Think colorful fruits, veggies, and legumes.
Astaxanthin is another potent antioxidant and has a particular
affinity for protecting the skin from the effects of oxidative
damage. A number of studies show how astaxanthin aids in skin
moisture levels, smoothness, elasticity, fine wrinkles, and spots
or freckles. If you get a sunburn, which causes inflammation and
oxidative damage, astaxanthin penetrates skin cells and reduces
UVA damage — acting almost like an internal sunblock. Part of the
carotenoid family, the antioxidant astaxanthin can be found in
salmon, trout, krill, shrimp, lobster, crabs, and crayfish.
Here are some tips to help boost your nutrients:
• Address any digestive issues to ensure optimal breakdown and
absorption of the nutrients in the foods you eat.
• Choose whole, unprocessed, organic foods to ensure you’re
getting the highest quality, nutrient-rich foods possible.
• Consider taking a high-quality multi-vitamin/mineral
supplement to fill in any possible nutritional gaps in your diet.
Remember, our food is not perfect. Even if you buy the best
locally grown organic food you can find, our soil is depleted and
our digestion is less than optimal, so our micronutrient levels are
innately poor. That’s why most people benefit from taking a high
quality multivitamin and mineral supplement. Quality matters,
so choose wisely. I carefully designed my Daily Nutrients packets
to be high quality and a great balance of nutrients.
• Consider additional nutritional supplements if you need extra
support. See the next chapter for my favorites.
As you can tell, I truly believe the quality of your skin provides an
excellent indication of the health of your entire body. When you
restore health, your skin glows. To help you achieve glowing skin
and vibrant health, complete this quiz and get your skin score.
The Spa Dr.’s Skin Quiz
Link to Quiz: http://theskinquiz.com
60
About Dr. Cates
Dr. Trevor Cates was the first woman
licensed as a naturopathic doctor in the
state of California. She was appointed by
former Governor Arnold Schwarzenegger
to California’s Bureau of Naturopathic
Medicine Advisory Council. Also known
as “The Spa Dr.,” Dr. Cates sees patients
at world-renowned spas and in her
Park City, Utah private practice with a
focus on anti-aging, hormone balance
and glowing skin. Dr. Cates has online
wellness programs and products and
schedules patient appointments on her
website, TheSpaDr.com.
Dr. Cates also consults spas and other businesses how to successfully
implement wellness programs, services and products at TheSpaDr.com.
Dr. Cates is the host of a regular iTunes podcast called THE SPA DR: Secrets
to Smart, Sexy and Strong and the online Glowing Skin Summit.
Nourish your skin on the outside too, with natural, non-toxic
ingredients that effectively keep skin clear of blemishes and signs
of premature aging. We use the science of natural beauty in The Spa
Dr. skincare products. They are carefully pH balanced to promote a
thriving skin microbiome, which supports healthy, clear skin and
graceful aging.
Click here to learn more about The Spa Dr.'s Daily Essential System
*Medical Disclaimer: Information provided in this eBook is for informational purposes only. The
information is a result of years of practice and experience by Trevor Cates, ND. However, this information
is NOT intended as a substitute for the advice provided by your physician or other healthcare professional,
or any information contained on or in any product.
Do not use the information provided in this eBook for diagnosing or treating a health problem or disease,
or prescribing medication or other treatment. Always speak with your physician or other healthcare
professional before taking or discontinuing any medication or nutritional, herbal or homeopathic
supplement, or using any treatment for a health problem. If you have or suspect that you have a medical
problem, contact your healthcare provider promptly. Do not disregard professional medical advice or
delay in seeking professional advice because of something you have read in this eBook.
Information provided in this eBook and the use of any related products or services by you does not create
a doctor-patient relationship between you and Trevor Cates, ND. Information and statements regarding
dietary supplements have not been evaluated by the Food and Drug Administration and are not intended
to diagnose, treat, cure, or prevent any disease.
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