Sunscreen: Fun In The Sun, While Choosing The Safest And Most Effective Formula For Your Skin
Sunscreen, Your Guide To Sun Protection Made Simple.
Summer Vibes
Over The Last Few Years More and More Information Has Been Trickling Out About ingredients skincare naturally leads down the rabbit hole Of information into sunscreen. When looking into Any Skincare Including sunscreen, Research quickly Leads us To that; not all sunscreen is created equally by any means. The Basics of sunscreen is to break them into two basic categories you have Chemical and Physical Sunscreens or a combo of both.
Some Might Find This Next Few Facts on sunscreen Hard To Believe but feel free To-Do Your Research and Links are throughout the article. There is no real conclusive evidence that sunscreen works and the advertisements on bottles of cancer prevention also is not definitive with evidence. According to the CDC's report on Melanoma rates of women and men, the CDC found increasing yearly rates which are climbing at a rate of 1.4 to 1.7 percent. In particular, Melanoma has been increasing in people who spend most of their time indoors compared to others whose careers or choice of lifestyle has them outside frequently, which puzzles researchers. Another factor about this deadly form of skin cancer Melanoma has been more repeatedly diagnosed on areas on the body with little to no sun exposure. To find more surprising information on skin cancer and SPF, always use The environmental working group's website for further detailed information and a wide variety of studies.
After reading different reports and seeing that the type of sunscreen used is essential in getting actual UV protection and not having chemical ingredients that can do more harm than good in the SPF, All These Factors are Worth Considering When Buying Sunscreen. While Many Are Wanting To Be More mindful about the sunscreen formula Used On Themselves And family, Still Wanting To Err On The Side Of Caution Especially When Planning To Be Outside Or Planning For Fun In The Sun.
So Here is Our Guide to buying SPF, Along with A shopping Guide To Our Favorite Sunscreens in an easy to use shopping guide. An Added Bonus When Choosing Cleaner Sunscreen Formulas Not Only Are Your getting Quality Protection But Most Are also Coral reef Safe And Again EWG.Com is A wonderfully Easy To Used and detailed resource.
Chemical Sunscreen
There are two basic categories when it comes to SPF, Chemical, and Physical sun protection. One of the more popular and found most often is Chemical sunscreen protection. Chemical Sunscreen commonly uses oxybenzone, avobenzone, octisalate, octocrylene, homosalate, and octinoxateas. Most formulas have the previously mentioned ingredients and regularly combine them. As the classification suggests, you are getting protection from the chemicals in the sunscreen. The substances protect by seeping into your epidermis then diffusing the UV rays into heat, which your body then releases. Chemical sunscreen has been widely used in recent years for a few good reasons. When picturing a lifeguard, most of us have the Iconic image of any classic Summer or beach circa70's/80's movie Scene, where the lifeguard has a thick layer of white sunscreen covering their nose (which is a physical sunscreen). This iconic cinematic look is one most people have wanted to avoid!
Chemical sunscreens can disappear into the skin and do not require the usual rubbing involved of physical sunscreens of the past, making chemical sunscreens a prominent option for many when wanting to avoid that ashy, white appearance. Chemical sunscreen's ability to blend into the skin has made it a standard formula, especially in the cosmetics industry, because it can be added to beauty and skincare products, specifically as most people are trying to protect their skin from sun damage. When a product offers you the chance to avoid applying two products with just one product, you can see why a foundation, for example, with SPF in it would be an option that many people would gravitate to buy.
There are a few primary concerns when considering chemical sunscreens first. If you or your child have sensitive skin, this formula should be avoided. If you have Acne, Eczema, Rosacea, Melasma, and Hyper Pigmentation, or overheating issues, these skin conditions are prone to flare up with chemical sunscreens due to the mechanics of how this variety of SPF works. This variety of skin conditions Are Prone To flare up when the skin gets overheated. Sensitive skin may also react to Chemical Sunscreen due to the sheer level of chemical ingredients in sunscreen. The chances of skin being irritated are more likely the higher the SPF number is. There is no real formula difference between an SPF 35 and that of a higher SPF. Formulas With SPF numbers above 35 are simply a marketing ploy, as a formulation has yet to be created that offers greater protection. Since there is no real formulation that has been designed to protect more effectively, sunscreen brands add higher concentrated levels of chemicals into their formulations.
Besides triggering skin conditions, the full range of chemicals at high levels can cause chemical burns, especially severe when considering that chemical sunscreens have penetration enhancers, which are added to give seemingly more sun protection. Another Concerning Factor Is the FDA decided to grandfather the same chemicals that were formulated in the 1970s!?! (lazy much???) Instead Of Testing Individual Ingredients Brands are using. In extensive laboratory studies of the ingredients used in SPFs, an issue arises with the substances used because sunscreen as a whole goes on such a wide variety of body parts like our lips, face, body, lungs(spray sunscreen), making it further of concern The formulation of chemical sunscreen is designed to penetrate our epidermis so it can work as intended. The natural absorption into our skin also means the formula can be absorbed into our blood, urine, and even mothers' breastmilk.
Alarming is the ability of the ingredients to mimic hormones, especially A Specifically Well Known hormone disrupter is oxybenzone. Oxybenzone affects hormones so much that it was banned in Hawaii for oxybenzone's ability even to disrupt the hormones of coral reefs leading to the effected coral reefs to die. There was such a significant correlation that lead to the state of Hawaii to ban the ingredient and all sunscreens containing oxybenzone. This particular ingredient oxybenzone has been reported by the CDC to be detected in 96 percent of the U.S. population. In recent years, many studies and their data have shown the Adverse effects of hormone disrupters, especially considering that many of these harmful results could have been prevented if the FDA had been more Diligent by not just grandfathering Ingredients for approval. The more the formulations are studied more information on the harm these products can have on our various body systems are being shown. Here is where we suggest that you visit the Environmental Working Group's site; they have an in-depth database and multiple studies on sunscreen Ingredients. Their website is such an excellent resource for such a wide range of Household and self-care products too.
Can you tell We Are passionate about the quality of products, especially those that are advertised safe for babies and children?!?
Physical Sunscreen
Physical sunscreen is the other classification that is found in UV protection, as its name suggests. It protects by providing a physical barrier between your skin and reflecting UV Rays off your skin. The two main ingredients in physical sunscreens are Titanium Dioxide and Zinc Oxide. When shopping for sunscreens, you will be able to easily find physical sunscreens by the other name of Mineral Sunscreen, which many brands make. However, to make sure the formulation is just a mineral base, you need to look at the active ingredients. The only listed active ingredients should be Titanium Dioxide or Zinc Oxide. If you notice other active ingredients listed, then the formulation is a Chemical sunscreen, which is typical for brands to combine physical and chemical sunscreens.
Tip when shopping for sunscreen, the simpler the list of ingredients, the cleaner the formulation. This also applies to the advertisements on the packaging, the fewer claims it has on it like anti-aging, waterproof, lasts all day, etc. The less likely it will irritate your skin. When looking for SPF information, EWG.Com has an in-depth ranking of sunscreens, so you can effortlessly search the ranking of your sunscreen you already use. Many Interested in Natural Skincare or having skin issues Gravitate Towards feeling more comfortable using minerals that reflect UV rays instead of using various chemicals to disperse the light into the heat as with chemical sunscreens. Mineral Sunscreen has been shown to protect the best against UV A and UV B, providing a broader spectrum of protection from UV rays, which is the whole point of wearing sunscreen in the first place. Zinc oxide has been found in studies to offer the broadest protection against UV light, with Titanium oxide being the second-best in providing a full spectrum of protection.
The Evident Protection And functionality, while not being irritating to sensitive skin Makes Mineral sunscreens an excellent option for those of us who suffer from sensitive skin issues of Acne, Eczema, Rosacea, Melasma, and Hyper Pigmentation. Zinc Oxide and Titanium Dioxide provide barriers by sitting on the skin's surface and not contributing to your skin heating up. Also, the formulation can be minimal, so irritation from chemicals will be less prominent of an issue.
With previous formulations of mineral sunscreens, there was the typical issue when applied of having the thick white formula, which didn't disappear upon application. With new Mineral SPFs coming out all the time now, the past issue of not having the sunscreen blend completely has been less of a problem. One way companies have gotten rid of this the chunky mineral problem is my using nanoparticles, especially with zinc oxide and titanium dioxide, the smaller particles in the formulation. So the SPF will rub into the skin more fully without that white shadow look. A factor to consider from a study when scientists exposed mice with titanium dioxide nanoparticles. Titanium Dioxide was detected in the mice offspring, so just another factor to consider when shopping. A Label to look for if this is of concern, many brands don't use nanoparticles and will advertise on the label that they don't use nanoparticles in their products.
While we do think studies and data are essential, we also know that it can be overwhelming to take so much information in. To offer help, we provided you with a shopping guide to our favorite clean formulated sunscreens that offer us protection when having fun in the sun.
Mineral Sunscreens and Tinted Mineral Sunscreens Shopping Guide
Supporting Our Immune Systems -Hint: It’s Always Time To Embrace Your Health
It is always the optimal time to Start giving Ours Immune systems an aided boost, and this is the area where natural remedies can give our body an extra edge.
Our Health And Wellness Is On The Forefront Of Our Minds, Wanting To Help Support Our And Our Family’s Immune Systems. It is always the optimal time to Start giving Ours Immune systems an aided boost, and this is the area where natural remedies can give our body an extra edge.
Natural remedies have a bad rap for not working or just being snake oil. And there is a reason for that, conventional medicine succeed at suppressing your body’s natural responses to being sick alleviating symptoms, which can be mistaken as getting better, yet they are not killing the virus or infection. Alternatively herbal and natural remedies can aid your body’s natural responses in fighting what is ailing you. Here are natural remedies that can help boost your immune system and are probably right in your own kitchen.
Garlicky Lemon Tahini Dressing
Tahini Dressing - ¼ Cup Tahini - 3+ Cloves of Garlic - ¼ Tahini - 3 Tablespoons of Olive Oil to taste - 1 Lemon, Juice and Rind - 2 Teaspoons Himalayan Salt - Fresh Ground Pepper ADD ingredients to blender, adjust to taste, and enjoy -Mince or Grate finely then add it to your normal recipe towards the end, for less cooking time
Garlic: Its key property in fighting bacterial strains is Allein which is a broad spectrum antimicrobial capable of warding off different infections and helps aid in the healing process. One recent University’s study which was looking for alternatives to antibiotics due to the surge of antibiotic resistant strains. The study found that Garlic could be used “as an effective antibacterial agent” and “where S. aureus (a common pathogen strain that can manifest into many common clinical conditions ie. Upper respiratory tract infection. This particular strain is escalating into antibiotic resistant strains) is known to be resistant”. The key to getting the most benefits out of garlic is eating it as raw as possible.
TIP: - Add garlic to a blender and make a salad dressing, hummus, or pasta sauceAvoid Processed Sugars: Are known for their negative impact on our bodies especially when sick. Processed sugar help prolong or increase the body’s inflammatory responses, while also weakening your immune system. Processed sugars also lack any nutritional value, and when trying to stay healthy or get over being sick is a key time to listen to your body’s nutritional needs so you can aid your body’s regeneration cycles with nutritionally dense foods. This way your body isn’t wasting energy and resources on getting rid of processed sugar and the adverse chemical effects and waste it inevitably creates. Note: we are not talking about sugar that comes from fruit and veggies which is made of highly digestible sugars and other amazing nutrients. So eat up!
Vitamin C or Vitamin C Rich Foods: Is a key antioxidant that is beneficial to our cellular function and regeneration process enhancing a spectrum of immune cell functions. And yes this is also why Vit C is also beneficial for our skin, helping protect our cells when under attack from infection and oxidation. Most of us in the upper western hemisphere have vitamin C deficiencies, and are not getting enough of this vitamin which has been linked to societal tendencies of getting nutrients from over processed foods which does not provide us enough Vitamin C. Foods rich in vitamin C include broccoli, cantaloupe, cauliflower, kale, kiwi, orange juice, papaya, red, green or yellow pepper, sweet potato, strawberries,Snow Peas, and tomatoes.
Clean Air Filter: Whether in you home, car, or work environment your likely breathing air that is being partially recirculated. Changing your air filters is an easy way to make sure you are keeping germs away and also not having respiratory irritants being recirculated especially for those who are prone to allergies or asthma.
Elderberry Extract: This berry’s antimicrobial properties are linked to Elderberry being a preventive and it’s fighting nature against the cold virus and H1N1 (aka swine flu) helping our body’s fight against these viruses and shortening the duration of down time.
Pre/Probiotic: There seems to be a never ending chatter in the wellness space about having a healthy gut being the key to health. And this chatter and scientific research will continue on into the new decade as more data continues to come out. One way we have heard to help our overall health and bodily function is by taking high quality pre and probiotics, and this is also true when trying to stay healthy during the cold and flu season. If our digestive systems are not healthy then we can’t get the proper nutrients out of our food and supplements. Similarly if our bodies can’t absorb nutrients then it’s likely our body is having a hard time getting rid of waste. Both the processes of absorbing nutrients and getting rid of waste is vital for getting healthy and staying healthy.
The Best At Home Workouts, Apps, and Guided Meditations
Here are our favorite at home exercise programs that we have tried and tested. We have also included some of our favorite guided meditations because we believe that harmony between mind and body is key in balancing us as a whole.
Social Distancing can feel like a much needed staycation for about 5mins, but than that feeling can evolve to mixed emotions of isolation, boredom, analysis of is you should cut bangs, revelations in perspective of time and space, Anxiety, creative genius breakthroughs, dance party, analysis of childhood trauma, trying your hand as a cook, baker and candle stick maker, to going stir crazy. and That was day 1 and 10 mins in.
One way that has been shown to elevate mood, improve our health and spirit, and help motivate us is exercise. for most of us there has been an upset of our normal routines, it can throw our days and emotions out of sorts. At home exercise however can help us battle against feeling complacent and help us get into a new rhythm. With the Coronavirus ever present on our minds and lives right now, we are being given a great example of how important and precious our health is. Exercise is one of the foundations in taking care of our health. Here are our favorite at home exercise programs that we have tried and tested. We have also included some of our favorite guided meditations, because we believe that harmony between mind and body is key in balancing us as a whole, especially in times when we are under more than usual stress.
Favorite Youtube Workouts
Our Favorite Workout Apps
The Best in Guided Meditation
Weekly Wellness Round Up Stories
Weekly Round Up Of Top Wellness Stories That Your Health Will Thank You For.
The Ultimate Wellness Gift Guide
Show your loved ones how special they and their Wellness are with the help of this Wellness Gift Guide!
Show your loved ones how special they and their wellness are with the help of this Wellness Gift Guide! Gifts that will help them feel taken care of, charged, healthy, glowing and ready to take on 2020 with passion!
Smoke Inhalation From Wildfires: Tips For Helping You and Your Family's Health
Sharing tips and information that I have researched over the years in how to support, and even help our bodies detox from smoke exposure to keep you and your family’s health protected as much as possible.
For the third fall in a row Northern California has been hit hard with wildfires. There always seems to be a point of time where there is a standstill in knowing what to do, fire is still burning so smoke keeps you and the kiddos indoors, travel is not highly plausible in the area, evacuation centers are overwhelmed with donations and assistance, and so you wait. I always feel compelled in wanting to help in some way, but feel like I come up short with solutions. Until it dawned on me while coming across a few post on social, mother’s sharing their concerns about their little ones being exposed to smoke inhalation, and new studies showing the harmful effects of such exposure , especially to younger children and the elderly .
As a wife of a husband who is a Fire Capt. in the area, I have personally worried about the issue of smoke inhalation for years, that all fire personnel in particular deal with in relation to the very nature of their work. Now that concern has grown to include our son who like other children in the area has gone through three big fires locally. While I can’t magically snap my fingers, making these fires and their devastation disappear, I feel I can help and share some information that I have researched over the years in how to support, and even help our bodies detox from smoke exposure.
The tips are sensible and practical, like it is best to stay indoors with circulated filtered air. However life semi continues on requiring us to go outdoors, even if that means just letting our son get outside and get some wiggles out. The tips I am sharing are effective ways we can support our bodies during a stressful time, and most items can be found readily and might even be in your cupboards already.
I also want to share my heartfelt gratitude for ALL FIRST RESPONDERS for keeping our communities safe. May everyone return home safely!
Rest
While I struggle with this one personally, even when emergency events are not happening. Sleep is still one of the most effective ways are bodies restore, decompress, recalibrate and detox. Rest also helps our mental state which effects our physical health.
Water
So when we think of breathing in smoke we naturally think of our lungs being effected, rightfully so. However another bodily system working double time is our detoxifying organs. The major two being our kidneys and liver, which help remove harmful particles we have breathed in from smoke. Yet these toxic particles don’t just stay sequestered in our lungs but slip into our bloodstream and fatty tissues. Water helps flush out the tissues of the liver and kidneys aiding in the removal of filtered toxins, assisting so that these critical organs are not overly bombarded with waste. And this waste can be moved along effectively in the elimination process.
Options to Add to Water:
-Lemon water is additionally helpful to aiding your detoxifying organs and helping to stimulate your gall bladder which is another aid in your livers function. Lemon is incredibly alkalizing to your bodies ph level, antioxidant, high in Vitamin C, and helps kidney function.
-Peppermint aids in helping digestion, anxiety, relieving stress, helps with sleep, and muscle relaxation.
Steam
Steam from a humidifier, shower, bath, sauna, and tea pot can all help in soothing the tissues of the throat, trachea, and lungs that can get irritated when subjected to smoke inhalation and cold, dry air. Steam helps to relax and lubricate airways while also making it easier for mucus to detach itself from membranes. It has also been found that adding Thyme essential oils to steam water has been beneficial for those having trouble with their breathing, as it is -anti microbial -anti viral -anti fungal which all can effect lungs that are susceptible after smoke inhalation.
Tea
Tea is multi functional in its ability to aid and boost our health and how we feel. Sipping on Tea is known for its soothing properties helping soothe throat and upper respiratory tract, keeping us hydrated, supports digestion, reduces inflammation, stress relieving, and positive affects on helping induce sleep.
Tea benefits can be compounded on when adding local honey to you tea. Honey is known in being: -anti inflammatory -anti fungal -phytonutrient powerhouse -anti bacterial -antioxidant rich.
Some of the best Teas to sip on when worried about respiratory health and your bodies detoxifying organ’s functions are:
-Green Tea: helps digestion, high in antioxidants which help remove free radicals from our systems which exposed to when around wild or structure fires.
-Peppermint Tea: (See Above in Water Section)
-Dandelion Tea: detoxifies the liver and kidney, powerhouse of antioxidants, aids with digestion, and elimination
- Yogi Breathe Deep Tea: Found at Target, Amazon and Whole Foods, etc
- Traditional Medicine Breathe Easy Tea: Found at Target, Amazon and Whole Foods, etc
Eat
The kinds of foods you eat during and after being exposed to smoke and fire can help counteract some effects that your body might be having symptoms of. It is best to avoid meat, dairy and foods high in sugar, as they are known to cause more inflammation in the body hindering your body from healing itself as efficiently. Foods that are high in vitamin C help your bodies natural detoxifying systems and boost your immune system, while known to help aid in cell renewal. Antioxidant rich foods are wonderful in helping counter act the free radicals that your body is exposed to.
Antioxidant Rich Foods:
-Berries (Wild Blueberries have highest amount) - Kale -Artichokes -Onions -Beans -Beets -Dark Chocolate -Cherries -Carrots -Red Cabbage - Walnuts -Pecans -Tomatoes -Apples -Spices -Green Tea/Matcha
** A tip the darker the veggie or fruit the more likely they are going to have higher antioxidants
Anti Inflammatory Foods:
-Turmeric - Olives -Ginger -Walnuts -Cherries -Beans -Lentils -Blueberries -Whole Grains -Broccoli -Avocado -Garlic -Olive Oil -Green Tea/Matchs
home
When the outside air is smokey and at unhealthy levels requiring you to stay in your home, and close off outside air from coming in it can be scary to think that your indoor air will also become unhealthy as well. However there are some simple ways to combat this.
-Dust your home using a Damp Cloth. This will help minimize further particles from going airborne.
-Vacuum. Again this will help remove dust, ash, dust mites, etc that can not only make your air quality poorer but can irritate the respiratory system.
-Change Home Air Filter
-Buy an Air Purifier, however do research on the best air filter for your home because NOT all are made equal.
-Add House Plants. House plants are a natural ways to add a decorative feature while being functional at purifying your home air here is a link to NASA’s top rated air purifying plants
yoga
Light exercise is great for the bodies different systems, especially during physical, mental and emotionally stressful time periods. The lymphatic system which runs the length of your body is part of how your body removes everyday toxins. Yet your Lymphatic system has no built in pump to move it along, so the lymph system needs movement to help it drain and flow this can be from massage, walking, lymph drainage therapy and exercise.
During and directly after exposure to smoke it is not ideal to exercise heavily as your body is most likely “stressed’ by working harder internally and by your emotional and mental state. Heavy exercise could exacerbate respiratory conditions. Yet movement you find in yoga ie. twist, stretches and light cardio assist the body in its natural elimination processes.
Another benefit of yoga is a bit more tricky, have you ever noticed when you are in balancing poses like Warrior 3 or Crow Pose you are concentrating so hard on your body in the pose that for a moment your mind isn’t worrying about the stresses that lie beyond your yoga mat. Your mental health is important, and I have found yoga and exercise in general a great way to help in relieving some of that stress.
SUNSCREEN: FUN IN THE SUN, WHILE CHOOSING THE BEST AND SAFEEST FORMULA FOR YOUR SKIN
Sunscreen, Your Guide To Sun Protection Made Simple.
Summer Vibes
Over The Last Few Years More and More Information Has Been Trickling Out About ingredients skincare naturally leads down the rabbit hole Of information into sunscreen. When looking into Any Skincare Including sunscreen, Research quickly Leads us To that; not all sunscreen is created equally by any means. The Basics of sunscreen is to break them into two basic categories you have Chemical and Physical Sunscreens or a combo of both.
Some Might Find This Next Few Facts on sunscreen Hard To Believe but feel free To-Do Your Research and Links are throughout the article. There is no real conclusive evidence that sunscreen works and the advertisements on bottles of cancer prevention also is not definitive with evidence. According to the CDC's report on Melanoma rates of women and men, the CDC found increasing yearly rates which are climbing at a rate of 1.4 to 1.7 percent. In particular, Melanoma has been increasing in people who spend most of their time indoors compared to others whose careers or choice of lifestyle has them outside frequently, which puzzles researchers. Another factor about this deadly form of skin cancer Melanoma has been more repeatedly diagnosed on areas on the body with little to no sun exposure. To find more surprising information on skin cancer and SPF, always use The environmental working group's website for further detailed information and a wide variety of studies.
After reading different reports and seeing that the type of sunscreen used is essential in getting actual UV protection and not having chemical ingredients that can do more harm than good in the SPF, All These Factors are Worth Considering When Buying Sunscreen. While Many Are Wanting To Be More mindful about the sunscreen formula Used On Themselves And family, Still Wanting To Err On The Side Of Caution Especially When Planning To Be Outside Or Planning For Fun In The Sun.
So Here is Our Guide to buying SPF, Along with A shopping Guide To Our Favorite Sunscreens in an easy to use shopping guide. An Added Bonus When Choosing Cleaner Sunscreen Formulas Not Only Are Your getting Quality Protection But Most Are also Coral reef Safe And Again EWG.Com is A wonderfully Easy To Used and detailed resource.
Chemical Sunscreen
There are two basic categories when it comes to SPF, Chemical, and Physical sun protection. One of the more popular and found most often is Chemical sunscreen protection. Chemical Sunscreen commonly uses oxybenzone, avobenzone, octisalate, octocrylene, homosalate, and octinoxateas. Most formulas have the previously mentioned ingredients and regularly combine them. As the classification suggests, you are getting protection from the chemicals in the sunscreen. The substances protect by seeping into your epidermis then diffusing the UV rays into heat, which your body then releases. Chemical sunscreen has been widely used in recent years for a few good reasons. When picturing a lifeguard, most of us have the Iconic image of any classic Summer or beach circa70's/80's movie Scene, where the lifeguard has a thick layer of white sunscreen covering their nose (which is a physical sunscreen). This iconic cinematic look is one most people have wanted to avoid!
Chemical sunscreens can disappear into the skin and do not require the usual rubbing involved of physical sunscreens of the past, making chemical sunscreens a prominent option for many when wanting to avoid that ashy, white appearance. Chemical sunscreen's ability to blend into the skin has made it a standard formula, especially in the cosmetics industry, because it can be added to beauty and skincare products, specifically as most people are trying to protect their skin from sun damage. When a product offers you the chance to avoid applying two products with just one product, you can see why a foundation, for example, with SPF in it would be an option that many people would gravitate to buy.
There are a few primary concerns when considering chemical sunscreens first. If you or your child have sensitive skin, this formula should be avoided. If you have Acne, Eczema, Rosacea, Melasma, and Hyper Pigmentation, or overheating issues, these skin conditions are prone to flare up with chemical sunscreens due to the mechanics of how this variety of SPF works. This variety of skin conditions Are Prone To flare up when the skin gets overheated. Sensitive skin may also react to Chemical Sunscreen due to the sheer level of chemical ingredients in sunscreen. The chances of skin being irritated are more likely the higher the SPF number is. There is no real formula difference between an SPF 35 and that of a higher SPF. Formulas With SPF numbers above 35 are simply a marketing ploy, as a formulation has yet to be created that offers greater protection. Since there is no real formulation that has been designed to protect more effectively, sunscreen brands add higher concentrated levels of chemicals into their formulations.
Besides triggering skin conditions, the full range of chemicals at high levels can cause chemical burns, especially severe when considering that chemical sunscreens have penetration enhancers, which are added to give seemingly more sun protection. Another Concerning Factor Is the FDA decided to grandfather the same chemicals that were formulated in the 1970s!?! (lazy much???) Instead Of Testing Individual Ingredients Brands are using. In extensive laboratory studies of the ingredients used in SPFs, an issue arises with the substances used because sunscreen as a whole goes on such a wide variety of body parts like our lips, face, body, lungs(spray sunscreen), making it further of concern The formulation of chemical sunscreen is designed to penetrate our epidermis so it can work as intended. The natural absorption into our skin also means the formula can be absorbed into our blood, urine, and even mothers' breastmilk.
Alarming is the ability of the ingredients to mimic hormones, especially A Specifically Well Known hormone disrupter is oxybenzone. Oxybenzone affects hormones so much that it was banned in Hawaii for oxybenzone's ability even to disrupt the hormones of coral reefs leading to the effected coral reefs to die. There was such a significant correlation that lead to the state of Hawaii to ban the ingredient and all sunscreens containing oxybenzone. This particular ingredient oxybenzone has been reported by the CDC to be detected in 96 percent of the U.S. population. In recent years, many studies and their data have shown the Adverse effects of hormone disrupters, especially considering that many of these harmful results could have been prevented if the FDA had been more Diligent by not just grandfathering Ingredients for approval. The more the formulations are studied more information on the harm these products can have on our various body systems are being shown. Here is where we suggest that you visit the Environmental Working Group's site; they have an in-depth database and multiple studies on sunscreen Ingredients. Their website is such an excellent resource for such a wide range of Household and self-care products too.
Can you tell We Are passionate about the quality of products, especially those that are advertised safe for babies and children?!?
Physical Sunscreen
Physical sunscreen is the other classification that is found in UV protection, as its name suggests. It protects by providing a physical barrier between your skin and reflecting UV Rays off your skin. The two main ingredients in physical sunscreens are Titanium Dioxide and Zinc Oxide. When shopping for sunscreens, you will be able to easily find physical sunscreens by the other name of Mineral Sunscreen, which many brands make. However, to make sure the formulation is just a mineral base, you need to look at the active ingredients. The only listed active ingredients should be Titanium Dioxide or Zinc Oxide. If you notice other active ingredients listed, then the formulation is a Chemical sunscreen, which is typical for brands to combine physical and chemical sunscreens.
Tip when shopping for sunscreen, the simpler the list of ingredients, the cleaner the formulation. This also applies to the advertisements on the packaging, the fewer claims it has on it like anti-aging, waterproof, lasts all day, etc. The less likely it will irritate your skin. When looking for SPF information, EWG.Com has an in-depth ranking of sunscreens, so you can effortlessly search the ranking of your sunscreen you already use. Many Interested in Natural Skincare or having skin issues Gravitate Towards feeling more comfortable using minerals that reflect UV rays instead of using various chemicals to disperse the light into the heat as with chemical sunscreens. Mineral Sunscreen has been shown to protect the best against UV A and UV B, providing a broader spectrum of protection from UV rays, which is the whole point of wearing sunscreen in the first place. Zinc oxide has been found in studies to offer the broadest protection against UV light, with Titanium oxide being the second-best in providing a full spectrum of protection.
The Evident Protection And functionality, while not being irritating to sensitive skin Makes Mineral sunscreens an excellent option for those of us who suffer from sensitive skin issues of Acne, Eczema, Rosacea, Melasma, and Hyper Pigmentation. Zinc Oxide and Titanium Dioxide provide barriers by sitting on the skin's surface and not contributing to your skin heating up. Also, the formulation can be minimal, so irritation from chemicals will be less prominent of an issue.
With previous formulations of mineral sunscreens, there was the typical issue when applied of having the thick white formula, which didn't disappear upon application. With new Mineral SPFs coming out all the time now, the past issue of not having the sunscreen blend completely has been less of a problem. One way companies have gotten rid of this the chunky mineral problem is my using nanoparticles, especially with zinc oxide and titanium dioxide, the smaller particles in the formulation. So the SPF will rub into the skin more fully without that white shadow look. A factor to consider from a study when scientists exposed mice with titanium dioxide nanoparticles. Titanium Dioxide was detected in the mice offspring, so just another factor to consider when shopping. A Label to look for if this is of concern, many brands don't use nanoparticles and will advertise on the label that they don't use nanoparticles in their products.
While we do think studies and data are essential, we also know that it can be overwhelming to take so much information in. To offer help, we provided you with a shopping guide to our favorite clean formulated sunscreens that offer us protection when having fun in the sun.
Mineral Sunscreens and Tinted Mineral Sunscreens Shopping Guide
Collagen -Why You Need To Add It Into Your Diet, Plus Budget and Vegan Friendly Options
Tips for supporting your bodies production of Collagen, one of the major types of proteins our body uses to support our skin, nails, and hair.
Collagen has hit its peak in popularity (you heard it here first, ha) in the beauty and wellness arenas, its everywhere! From Sephora to your local chain grocery store and of course as my son calls is “The Amazon”can ship it to your front door. I must say I didn’t dive in head first to this trend. And I don’t usually with a lot of trends, I wait to see if there is any feedback or waining within individual’s results, because frankly it is expensive and time sucking to keep up while being informed on all the latest trends. I also don’t have a lot of extra time to incorporate new items into my routine so functionality of a product is another key factor.
A great example of an ongoing trend that is great but I couldn’t fully get onboard with is the Celery Juice Drink. While I loved having Celery Juice first thing in the morning, I don’t have time to juice celery every morning especially if there is a chance I will wake up the kiddo with the noise of the juicer, and due to most mornings I wake up before me little sleepy head. I found it also nonfunctional with this drink to have celery continually stock in the fridge, ie me always having to run to the store because celery had run out at home wasn’t always plausible. So I have semi parted ways with this drink, and only do it on occasion so I can keep my sanity in the morning, and still keep this healthy beneficial trend in my back pocket.
Yes I know I went off topic a bit, but my point is and I think will always be that I am very practical (hello typical virgo with OCD here) and wanting to only share tips and trends that are workable, realistic, and try to also give cost effective short cuts!
So that leads me back to Collagen. I was familiar with the benefits of collagen for our bodies, but my personal focus with the use of collagen was a bit more cosmetic however I was pleased to have results with my hair, skin and did notice a less cracking of my joints when exercising. Like many women who are moms there are inevitable changes that happen, to it put mildly. After our son was born my hair became super super course in the back. While I have always had thick semi curly hair, this course texture made hair styling so time consuming and I just never fully liked the end results. As for my skin….well you try to go without sleep for two years straight. Lets just say concealer and I are BFFs for life. I have found the Powder I use and the supplement that I have taken on the regular now for a few months were an ease to add into my routine, and more important I saw results. My hair has become more softer like it used to be, and styling is more easily done to the lessening of the former course texture. So my skin…. has been going through its own journey due to some not quite diagnosed medical issues, I have been having swelling, hives and breakouts due to severe allergies and possible other issues (might share later when I have more answers from doctors). However with all the other issues my skin is going through between spells my skin has been able to heal faster and feels more balanced. This is quite funny to write and is so counter intuitive to how bad my face appears when I am going through “bouts” that are linked to other issues, but it is a testament to the benefits of aiding our bodies in the healing process, in this case with collagen.
What Is Collagen?
So why is collagen so beneficial to our bodies? Collagen is one of the building blocks that cements our bodies together, and one of the major types of proteins our body uses. You find Collagen in connective tissue ie joints, ligaments, muscle and skin. You can also find Collagen in fibrous tissues like our heart, blood vessels and digestive track. The major area that is being exposed and hyper focused on at this time for the importance of collagen is in beauty and wellness industry, as collagen being a main component in the structure of our skin, hair and nails, and how the appearance/strength can be improved if our body is making the proper amounts of collagen. Unfortunately our bodies production of collagen does slow down as we get older. You can see the results of the less dense connective tissue under a microscope on someone who is older, smokes or excessively tans which can all attribute to and lower collagen levels in our dermis layer of skin (Middle layer) making it less dense in connective tissue. This can lead to skin looking thinner, crepey, weakened and not as plump. This loss of collagen can also lend itself to contributing to joints and muscles feeling more stiff, limited range of motion and shrinking of muscles. The far reaching affects and benefits of collagen is easy to see how it can be helpful and worthwhile to look into this trending focus on collagen.
So a issue that I had when powders and formulas first came out was they were all animal based, depending on the companies extraction process they use mostly ligaments and other areas where you find connective tissue and extract it from animals bone and tissue. Personally I have been plant based for over twelve years so the formulas I was finding were not compatible. The point I like to make here that sometimes I believe is missed, when you are consuming a protein from an animal in this case mainly collagen which is a triple helix (think DNA) your body can’t consume that protein whole. Because that protein and its formulation was made for that animal’s body based on that animals needs and diet. Since your body can’t consume that protein whole your body has to break it down, and it formulates what your body needs from it, and what it doesn’t use or consume becomes waste. I am bringing up this point not to go on a tangent (again lol) but its a point I see missing from the collagen conversation. On the other hand when eating plant based collagen builders specifically fruits, veggies, legumes, grains and nuts the profile of these foods doesn’t require your body to break down a complex animal protein making it easier on your body to get the resources it needs ie collagen, vitamins and minerals. Beyond that, plant based options offer other nutrients that help support your bodies collagen production like Vitamin C, A, E, B1 which are some of the key components in the synthesis of your body making collagen, so when getting your collagen from plant based options your body gets the all around ingredients it also needs for pre/post production and protection to help prevent breakdown.
So I am aware of the cost of products specifically in the beauty and wellness space can add up really fast . I do want to share a few products that I saw results from. However I wanted to add in foods that can benefit and support our bodies in the making of collagen and are great for overall skin, hair, nails and well body health that are also a little less taxing on our wallets also more sustainable. For me personally investing in my health is important because I see that everything is possible when you have your health. Health is wealth!
Collagen Building Products
Collagen Building Foods
Let me know what resinated with you in this blog and if you start to include any of these tips into your routine. Also please share your favorite collagen boosting tips, you know what to do comment below!
Essential Oils: Quick and Easy Ways To Add Them To Your Daily Routine
Essential oils are extracted from plants, herbs, flowers and fruits their oils offer us powerful and amazingly potent plant power. Here are some of the ways I use essential oils on the daily and recipes that I have found to use around my house, my skin and other uses.
My daily routine and the daily products I use have to be a quick process, with most of my day spent on the go. As I am sure many of you can relate. A great product I wanted to share because of the wide varieties of uses with great impact are essential oils. I use various types of oils that vary in the countless ways they can be used, from helping me to focus on a project that might be a little tedious (like writing ha), to helping me gain ease when feeling some anxiety creeping up, or if my allergies are kicking my ass, again essential oils come into use. I know some of you reading this you might be familiar with essential oils, but if your like me I love to hear from people about their techniques in using products, specifically if their processes are simple yet beneficial, like the applications I wanted to share with you are.
Essential Oils can be utilized for in home cleaning sprays, in baths to help with sore muscles or stuffy noses, hand sanitizers, flavoring in soups (lemongrass my favorite) and skincare. So the fact that essential oils are extracted from plants, herbs, flowers and fruits their oils offer us powerful and amazingly potent plant power. This concentration of plant power has so many various benefits and their effectiveness are backed by science (https://draxe.com/essential-oil-uses-benefits/) and centuries worth of techniques from a wide tradition of medical modalities and religious practices.
My appreciation has grown for essential oils as I have learned new uses for them and how easy they are to incorporate into my everyday routine. This appreciation goes a bit further then just their use but also their ability to trigger bodily responses even by just simply smelling. Take an oil like Lavender which increases inclinations to slow down and triggers a response to your nervous system to relax and just taking a few deep breaths no matter what I am doing makes me feel more at ease. Yet Lavender is also high in antioxidants so topical use on skin is known to soothe skin especially skin that might be suffering from bug bites, minor burns, and acne. I will link all the Oils I use at the end.
Here are some of the ways I use essential oils on the daily:
Meditation
I practice meditation daily in the mornings. Some days I am sure you can relate either I have a full to do list, or my mind is extra busy and all over the place. I use essential oils to help trigger myself to be more present. I love to use lavender or a mental clarity blend which also has lavender in it. I dab it on the base of my palms and rub my hands together to warm and activate the oil further, then cup my eyes making the base of my palms at nose level and taking a few deep breaths. This practice lets me sink into meditation more immediately and deeper. And if my son makes an appearance he also likes to take a few whiffs of the oil. This method of using essential oils for calming is also great before bed.
Skin
So yes winter did find us here in California, and boy has my skin been having a tantrum over it. One way I like to help soothe my skin is a skin mist. I make it with 10 drops of Chamomile Oil and only around 5 drops or so of Lavender. I keep my reused bottle in the fridge which adds another layer of comfort to my skin with the cooler temp. In the summer time I will switch up the mixture by adding Lemongrass Oil instead of Lavender. Lemongrass oil I love the refreshing vibrant scent but it is potent add around 3 drop of it and your set its that powerful in how potent the scent is.
Facial Mist
1 Cup of Purified Water
2 Organic Green Tea Bags
10 Drops of Chamomile essential oil
Direction: Brew the two tea bags in 1 cup of water let cool, remove tea bags, then add essential oil than add all liquid to preferably a glass bottle.
Schedule
Home
Essential Oils have such an instant impact to your senses and are a way to change the mood feeling of a room/home. To our diffuser in the morning time a more vibrant scent like citrus based scents add an uplifting boost I often add lemon, orange, lemon grass or even tea tree. The citrus scented oils make especially early mornings more doable in the way the scents help to naturally offer your senses a kick of zest that are nice especially on early winters morning when it is chilly and dark out. The essential oils to me also just make the house feel cleaner by having a fresh scent filling the room. I like a little warmer scents in my bedroom such as Jasmine, Ylang Ylang and switching up the oil at night time with a more calming scent. I use diffusers around the house I find diffuser easy to use and maintain.
Another way I create with the oils to make beautiful scents is by diluting the oil with water to make a room spray. Again super easy to make but I can change the scent quickly depending on what I am liking at the time. These sprays are just another way I like to make our house feel fresh especially during the winter when you are likely to be more enclosed in your house or if you have pets for roommates. One other tip I have only done only a couple of times is spray our bed and pillows with a more relaxing scented spray before bed. I know bedtime pillow sprays are totally in right now but by the time I am finally able to get to bed I just pass out, or don’t have the capacity to even think about any spray haha. However I will turn on the diffuser and add additional relaxing sleep time oils in it. However I do have a simple pillow/sheet spray that you can use like I said I always forget about the spray when it does come down to me going to bed but those handful of times I did remember I found the scent to be very relaxing.
Pillow Mist
1/4 cup distilled water
3 tablespoons witch hazel
20 drops lavender essential oil
15 drops frankincense essential oil
Room Spray
1/2 cup water
2 tablespoons Vanilla Extract
10 drops Lavender essential oil
5 drops Chamomile essential oil
Cleaning
So another way essential oils keep our house fresh is by helping me clean it. And I must say that one way I pick cleaners is by their smell and yes it takes me awhile to shop because I do have to smell everything thankfully my son is totally a professional smeller like his mom. My husband however….. I digress. So I like to make a couple of my own concoctions that work really well and I can simply change the scent whenever.
Cleaning Scrub
2 cups of Baking Soda
10 Tea Tree essential oil
10 of your Favorite essential oil
Cleaning Spray
1 cup of Water
1/2 cup of White Vinegar
15 drops of Tea Tree Oil
20 drops of Eucalyptus Oil or your favorite oil
I am continually adding oils to my collection, as I learn about new uses. For example last week while our family was battling a cold, so I used Tea Tree oil with water as hand sanitizer. I get most of my oils from my naturopathic doctor, and the oils she uses are of such high quality and I love them and will be linking them below. I found a wonderful essential oil blend on my last visit to her office ( I get B-12 shots) that is made to clear your sinuses and had a few ways to use it ie q-tip up your nostrils, rub on the chest and for my son I added several drops to his bath.
So here are some of my oils that I have on hand:
Chamolmile (http://pranarom.us/products/essential-oils/chamomile-german/)
Eucalyptus Globulus (http://pranarom.us/products/essential-oils/eucalyptus-globulus/
Lavender (I dont know what they do but this is the best ever lavender scent I have ever smelled) http://pranarom.us/products/essential-oils/lavender-angustifolia/
Frankincense http://pranarom.us/products/essential-oils/frankincense/
Orange, Sweet http://pranarom.us/products/essential-oils/orange-sweet/
Lemon Verbena http://pranarom.us/products/essential-oils/lemon-verbena/
Lemongrass http://pranarom.us/products/essential-oils/lemongrass/
Tea Tree http://pranarom.us/products/essential-oils/tea-tree/
Ylang Ylang Complete http://pranarom.us/products/essential-oils/ylang-ylang/
Thyme ct Linalol http://pranarom.us/products/essential-oils/thyme-linalol/
Peppermint http://pranarom.us/products/essential-oils/peppermint/
Lemon http://pranarom.us/products/essential-oils/lemon/
Geranium, Rose http://pranarom.us/products/essential-oils/geranium-rose/
Mental Clarity http://pranarom.us/products/wellness-blends/mental-clarity/
Stress Recovery http://pranarom.us/products/wellness-blends/stress-recovery/
Sinus Formula http://pranarom.us/products/wellness-blends/sinus-formula/
So these essential oils are all the same brand this is not sponsored like I said previously I just buy the oils from my naturopathic doctor who sells this brand but I must say I do like the brand for their quality and easy use. Please comment below and leave some of your favorite essential oils and your favorite concoctions! And would love to hear feedback on if you tried any of these recipes.
Ways To Protect Yourself From Skin Cancer (That Have Nothing To Do With Sunscreen)
We are too quick to focus only on sunscreen and forget all the other things that put you at risk for skin cancer. Here are four ways to prevent this disease that have nothing to do with SPF:
One in five Americans will be diagnosed with skin cancer during their lifetime. Many people don't know this, but skin cancer is the most prevalent cancer worldwide, and in the United States, there are more new cases of skin cancer than breast, prostate, lung, and colon cancers combined. Research shows that the incidence of melanoma in women 18 to 39 increased 800 percent from 1970 to 2009. In other words, we should all be reading up on how to prevent it.
I say this not only as a skin cancer expert and dermatologist but because I am one of those five. And if I had known then what I know now, there's a chance I wouldn't have had the extreme displeasure of having to diagnose myself with the most deadly skin cancer there is: melanoma.
And while sunscreen is an important part of skin cancer prevention, we are too quick to focus only on sunscreen and forget all the other things that put you at risk for skin cancer. Here are four ways to prevent this disease that have nothing to do with SPF:
1. Get your beauty sleep.
Your body is regulated by your circadian rhythm, which regulates one of the body's most important hormones: melatonin. Melatonin influences your body weight, reproduction, and hair growth and helps your body know when to sleep and wake up. One of the most important roles melatonin plays in skin health is its ability to protect it from UV radiation. In fact, melatonin has been shown to be a stronger scavenger of free radicals than vitamin C or vitamin E, which are both often used to treat cellular damage. As an antioxidant, melatonin has a protective role against UVB skin damage and can block free radical damage, decrease inflammation, and stimulate the formation of other potent antioxidants in the body such as glutathione and superoxide dismutase. Translation: Getting quality sleep every night helps block the damaging effects of UV rays.
2. Eat the rainbow.
UV exposure and other environmental factors can quickly deplete your skin's innate antioxidant reserve. As a result, cellular and DNA damage is created, and this increases your risk of developing melanoma and non-melanoma skin cancer. Eating foods rich in antioxidants like collards, strawberries, kale (which all contain plenty of vitamin C); avocados, dark-green leafy vegetables, salmon, nuts (great sources of vitamin E); carrots, squash, sweet potatoes (vitamin A); and romaine lettuce, Swiss chard, spinach (which contain lutein and zeaxanthin) is extremely important. These foods have anti-inflammatory, immunomodulatory, and antioxidant properties, which is why they are considered among the most promising group of compounds to be researched and implemented as an ideal cancer-prevention strategy.
3. Get caffeinated.
Studies have shown that higher consumption of caffeinated coffee was associated with lower risk for basal cell carcinoma and may also have an effect on lowering the risk of melanoma. In a clinical study of over 90,000 Caucasian women, it was found that those who drank six or more cups of coffee per day had a 30 percent decrease in the prevalence of non-melanoma skin cancer. In a separate study, coffee consumption of one cup per day was associated with a 3 percent reduction in melanoma risk, while another study showed a 20 percent decreased prevalence of malignant melanoma consuming four cups a day. The sweet spot may turn out to be somewhere in the middle but more research needs to be done. For now, though, we know that the benefit is tied to the bioactive chemicals in coffee, including caffeine and chlorogenic acid, so don't switch to decaf just yet!
4. Get naked.
The only way to examine your skin is to see it—up close and personal. Get ready to party in your birthday suit and be on the lookout for any uninvited guests. I can't stress this enough: When you take notice, you can take action. So make a date with yourself and pick one day a month that you commit to checking your skin, and put it in your calendar. Get naked. Examine yourself either before or after your shower. You're already naked, so make the most of it. Start at the top of your head and work your way down to your toes. Look in all your nooks and crannies: your mouth, lips, ears, armpits, belly button, nails, between your fingers and toes, the tops and bottoms of your feet. Check out your intimate bits—front and back. Grab a hand mirror so you can see the skin externally and internally. (Here's a guide for what to look for.)
Skin cancer is both the most prevalent and the most preventable cancer in our country. Remember to keep up with these four tips, as well as being diligent about sunscreen if you're going to be spending time outside. Cheers to your resilient health!
Here Are The 4 Best Cleansing Oils For Every Skin Type By Stephanie Eckelkamp
Oil cleansing really helps dissolve dirt, makeup, sunblock, and blackheads. In fact, I especially like oil cleansers for oily, congested skin.
If you've stepped into a Sephora lately, you know that cleansing oils are the cool new kids on the natural skin care block. But after years of being programmed to think we need all the suds to remove the grit and grime off our face, and that oil equals acne, it can be nerve-wracking to take the plunge.
So, just to be sure, we asked a few holistic skin care pros: Can everyone, regardless of their skin type, benefit from an oil cleanser? The answer: a resounding yes! If you pick the right one.
"Oil cleansing really helps dissolve dirt, makeup, sunblock, and blackheads. In fact, I especially like oil cleansers for oily, congested skin," says Britta Plug, holistic esthetician and mbg Collective member, who created this quick video showing how to oil cleanse the right way (hint: you should be using a washcloth!).
Turns out, cleansing oils have a similar chemical composition to the oil and debris that develops on the skin, so they're highly effective at dissolving and washing away these substances in a way that's non-irritating, explains Lauren E. Adams, M.D., a dermatologist who's board-certified in lifestyle medicine.
That said, our experts warn that it's not a one-cleansing-oil-fits-all situation. There are basic guidelines that can help you find a cleansing oil product that supports your specific skin type:
All skin types can benefit from added antioxidants. "Antioxidants scavenge dangerous free radicals, which would otherwise damage cells, contribute to inflammation, and accelerate aging," says Dr. Adams. One antioxidant ingredient she loves to see in cleansing oils: green tea, which has anti-inflammatory, anti-aging, and acne-fighting properties. Most skin types can also benefit from hydrating, not-too-heavy oils such as avocado, olive, sunflower, sesame, jojoba, argan, and hemp seed.
People with very dry or eczema-prone skin may benefit from a richer cleansing oil with argan oil and coconut oil. Though not appropriate for oily skin, coconut oil is an effective moisturizer and "decreases staphylococcal colonization on the skin, a bacteria that contributes to skin infections and eczema," explains Dr. Adams. "Argan oil is rich in antioxidant vitamin E and fatty acids needed to maintain the skin barrier." Pass on oils that predominantly contain castor oil, though, which can be drying.
People with oily and congested skin should steer clear of cleansing oils listing heavier oils such as coconut oil, cocoa butter, and shea butter high up on the ingredient list, as they can be pore-clogging, says Plug. (Cleansing oils labeled "non-comedogenic" shouldn't clog pores.) One oil you should look for: sunflower seed oil, which acts like a magnet to draw out congestion and dissolve blackheads.
People with active acne, rosacea, or very sensitive skin should avoid strong fragrances, even from natural essential oils, as these can be irritating, says Plug. For these skin types, you don't want to do the traditional warm washcloth removal method either since that may cause further irritation. Instead, choose a cleansing oil that emulsifies (one that gets a little bit creamy, but not foamy, when you work it), apply it with your fingers, and rinse with warm water.
4 cleansing oils for every skin type. Want even more guidance? With these four oil cleansers, we've got every skin type covered:
For all skin types: Josh Rosebrook Herbal Infusion Oil
This well-balanced oil cleanser features antioxidant-rich green tea, antimicrobial neem, a variety of anti-inflammatory herbs, and nourishing oils including olive, sunflower, jojoba, and hemp seed, making it great for nearly any skin type. Several reviewers have said it helps reduce acne and redness while hydrating.
Herbal Infusion Oil, Josh Rosebrook, $24
For very dry, eczema-prone skin: Burt's Bees Facial Cleansing Oil
This super-affordable cleansing oil features a base of coconut oil, argan oil, and vitamin E, three ingredients known for their skin-nourishing properties. It also contains the lesser-known Abyssinian oil, which is anti-inflammatory and easily absorbed by the skin.
Facial Cleansing Oil, Burt’s Bees, $16
For oily or congested skin: Laurel Clarity Oil Cleanser
With a combination of sunflower, safflower, and sesame oils, this cleanser "really helps dissolve blackheads in skin that's thick, oily, and congested," says Plug. "The results are dramatic." Other skin-friendly ingredients like black cumin seed oil and turmeric help tamp down inflammation.
Clarity Oil Cleanser, Laurel, $48
For super-sensitive skin: Pure + E.O. Free Oil Cleanser
One of Plug's favorites, this fragrance-free, emulsifying cleansing oil is "completely clean and nontoxic and doesn't have anything potentially irritating in it," which makes it great for skin with active acne or rosacea. In addition to a base of safflower and sunflower oils, it also contains probiotics to help heal the skin's barrier and a dose of antioxidants from elderberry.
Pure + E.O. Free Oil Cleanser, Marie Veronique, ($40)
EFT Tapping For Cravings: A Simple + Effective Practice To Try On Yourself
EFT TAPPING is a unique therapy for letting go of heavy emotional baggage.
EFT TAPPING is a unique therapy for letting go of heavy emotional baggage. When we lighten our emotional load, we actually give our bodies the opportunity to better deal with other chronic issues that need working out. Integrative nutritionist, Jennie Miremadi, uses EFT tapping for cravings — curbing them and keeping them under control — and she’s sharing a simple guide to trying it yourself.
We love this simple personal practice, especially as we launch into a season saturated with excess and temptation. Discover the basics of EFT tapping here, and learn all about EFT tapping for cravings just ahead…
The EFT + Craving Connection
If you struggle with food cravings, EFT is an incredibly powerful tool that may be able to help. I’ve written about the practice of EFT previously, but here’s a brief recap: In EFT, which stands for Emotional Freedom Techniques (often called tapping), you use your fingertips to tap on specific points on your face and body. These points are identified in traditional Chinese acupuncture that land on energy pathways (called meridians) that run throughout your body.
When you use EFT directly on your cravings, you connect with your craving for a particular food while tapping on the meridian points — the simultaneous tapping while thinking about the craving makes it possible to release or lessen the intensity of the craving. This way you look at the food with a much lower craving, or without experiencing any cravings at all. Pretty amazing, right?
Focus On Real Food
I’m going to show you step-by-step how to start using EFT on your cravings, but before I do, keep in mind that what you put in your body is a key component to combat cravings. Meals that are loaded with sugar and refined carbs (even if organic, gluten-free and vegan) spike your blood sugar and trigger cravings for more sugar and refined carbs. So, you’re likely to get stuck in a vicious cycle of constantly craving unhealthy food. Instead, eat a nutrient dense, anti-inflammatory diet made up of real, whole foods. Be sure to include protein, healthy fats and fiber-rich carbs at every meal. Also, drink plenty of water. In doing so you may be able to eliminate food cravings altogether.
Tap Directly On Your Cravings
If you implement dietary changes and are still craving food that doesn’t serve your health and nutrition goals, that’s when I recommend using EFT to target cravings. Here’s how to do it:
Grab a particular food that you’re craving — and if you don’t actually have the food available at the moment try using a photo of the food instead. As you look at the food, notice what you love about it: Is it the smell? The taste? The texture? Now, rate how much you crave the food on a scale of 0 to 10 (use 10 as the highest or most craving and 0 as no craving at all). Then, take the tips of your index and middle finger (or all four of your fingers) and start tapping on the karate chop meridian point (identified in the photo). Say this setup phrase three times: Even though I have a strong craving for … (fill in with your food choice, such asa grilled cheese sandwich) because I love (fill in why you love it, such as the gooey cheese that oozes out with every bite), I deeply and completely accept myself.
Then, using the tips of your index and middle finger, move to tapping on each of the other meridian points (identified in the photo) about seven times, starting with the eyebrow meridian point, then moving to the side of eye, under eye, under nose, chin and collarbone points. Switch to using all four fingers for the underarm point, and end by tapping with all four fingers on the top of head point. While you’re tapping on each meridian point, focus on the craving and use a phrase to remind yourself of your favorite part of the food (gooey cheese).
Repeat the entire sequence a minimum of three times, retest how much you crave the food on a scale of 0 to 10. If your craving isn’t yet at a 0, keep going with rounds of tapping. Before you start tapping again, connect with your craving for the food. Notice if what you love most about the food has changed to a different feature of the food (instead of gooey cheese, it’s the warm and buttery bread). If it has, focus on whatever part of the food you now desire most.
Modify your setup phrase to note that there is still part of the craving remaining by saying: Even though my craving for x is not yet gone, and I still want x because I love the taste of (fill it in with the aspect of the food you currently desire most, such as the warm and buttery bread), I deeply and completely accept myself. Then do another three rounds of tapping on the other meridian points, adjusting your reminder phrase to remind you of the part of the food you currently desire most (warm and buttery bread). Ideally you’ll keep tapping until you reach a 0, but generally if you can get the craving to a 3 or lower you’ll be in a place where you could take the food or leave it, making the decision not to eat the food a whole lot easier.
When There’s Resistance
If, after doing several rounds of tapping, you find that your craving isn’t budging, you can attempt to tap on your resistance to let go of the craving. Change your setup phrase to note this resistance, stating: Even though I have no desire to stop eating x because (fill it in with your reason), I deeply and completely accept myself. Then do rounds of tapping, focusing on the reasons why you don’t want to let go of the food you crave.
Time Your Tapping
Tapping directly on your cravings can help in the moment when faced with a food craving that you’re struggling to not eat. By reducing your desire to eat it, you make it easier for yourself to walk away from it. But, if you’re like many people who struggle with cravings, there’s often a time after you have a craving when you’re likely to eat the food no matter what. The only way to reap the benefits of using EFT to reduce cravings is to start using it before you get to your no turning back time.
If you’re trying to figure out when your no turning back time is, here’s a hint: It’s often when you’ve switched from thinking about the food to acting on eating. For example, it might be when you’ve picked up the phone to order a pizza. Or, once you’ve popped that frozen enchilada in the oven. Or, maybe it’s when you’ve have the box of the mac and cheese in your hand. Try to determine when your no turning back time is, and the next time you have a craving practice using EFT before you reach it.
Digging Deeper For Cravings
Occasionally you may be able to eliminate a craving permanently by tapping directly on the craving itself. But many times cravings occur because a person is experiencing a negative emotion that they’re trying to suppress with food. If your cravings are being triggered by emotions, you’ll likely have to keep tapping on the craving every time it arises until you figure out what’s triggering it.
Of course, having the ability to use EFT in the moment is empowering. It gives you an actionable tool to reduce your cravings — but ideally you’ll need to start digging deeper to figure out why your craving keeps appearing. You can then use EFT to reduce or release the underlying emotional trigger for your craving. In other words, in addition to using EFT directly on your cravings, you can also use it to decrease or clear the intensity of negative emotions that are at the root of your cravings. When you use EFT in this way, you make it possible for EFT to have a more lasting effect on cravings because you’re targeting the root cause.
If you’d like to dig deeper into the emotions behind your cravings, ask yourself these questions when a craving arises:
+ What emotions come up when I think about craving this food? Why am I having these emotions? Are they connected to any specific events?
+ Did an upsetting event happen prior to this craving?
+ If an upsetting event did happen prior to this craving, does that event remind me of similar upsetting events from my past?
+ Is this a food I’ve craved before? If so, is there a pattern to when I’m craving it? And, if so, is there an event that I can remember when I first started craving it?
+ Does this food remind me of anything or anyone from my past? If it does, why is that upsetting to me?
+ Are there any beliefs about myself that come up when I think about craving this food? If so, are there any events in my life that gave rise to or support that belief?
Create a list of all the specific* events that come to mind when you answer each of these questions. Then use EFT to decrease or clear the intensity of negative emotions connected to the specific events you’re able to identify. Doing this makes it possible to think about the same previously upsetting event(s) that triggered your cravings with a much lower emotional charge, or without experiencing any negative emotion at all. You’re likely to find that when you clear the trigger(s) for your cravings, the craving itself disappears.
*You can read why specific events matter here. And, review the EFT Basic Recipe detailing how to use EFT to reduce or release negative emotions connected to specific events.
Find Support
Getting to the root of your cravings not only takes time, it can be challenging to do on your own. So, if you try digging deeper but find yourself struggling to identify the events, emotions and beliefs triggering your cravings, or you’ve identified them but you’re having trouble working through them yourself, consider reaching out to a certified EFT practitioner to help guide you through the process.
And, most importantly, if you’ve suffered through any kind of serious trauma or are the victim of a crime, please do not use EFT on your own to work through these events (even if they’re triggering cravings for food). Please seek the help of a trained professional who will guide and support you.
Epsom Salts: A Favorite Remedy For Anxiety, Inflammation & Insomnia
Epsom salts have been a popular natural remedy for centuries, used to help with anything from healing wounds to relieving constipation.
Epsom salts have been a popular natural remedy for centuries, used to help with anything from healing wounds to relieving constipation. But did you know that Epsom salts are really just magnesium sulfate salts? It's true. Epsom salts are just one of the many ways we can use magnesium—also known as nature's relaxation mineral—to better our health.
As the health editor at mindbodygreen and the author of the upcoming book Magnesium: A Lifestyle Guide to Epsom Salts, Magnesium Oil, and Nature's Relaxation Mineral, I've spent my fair share of time both soaking in Epsom salt baths and at my desk researching the history of Epsom salts, their benefits, and how we might be able to use them to treat various health woes.
Over these years of research and personal experimentation, Epsom salts have become one of my absolute favorite "alternative" remedies. Although I'm not sure we should even use the word "alternative," seeing as magnesium-based therapies have actually now been approved by the FDA as laxatives and you can find Epsom salts in pretty much any pharmacy or grocery store in America. They're a great remedy whenever you're amped at the end of the day, sore from a workout, or just in need of a little extra self-care.
Epsom salt baths: What they are and where they come from.
The history of Epsom salts is pretty fascinating. They were discovered as early as the 1700s in a town called Epsom (big surprise there), which is about 15 miles from London. People would travel from all over Europe to bathe in the healing water at the bitter saline spring in the town, which would help with anything from skin issues to wound healing and decreasing infections to digestive problems. Eventually, they discovered that boiling down the water produced magnesium sulfate salts, later named Epsom salts, which were then able to be transported and sold everywhere. Epsom salts—much like witch hazel—have withstood the test of time and are still a popular remedy today that has been embraced by both Eastern and Western medicine practitioners.
The health benefits of Epsom salts.
Magnesium is an incredibly important mineral and acts as a cofactor in over 300 biochemical reactions in the body. These reactions control things like protein synthesis, muscle contraction, blood pressure regulation, and blood sugar balance. In other words: It's really important.
Unfortunately, it's suspected that a large portion of the population isn't getting enough magnesium through their diet. This is in part because of how our soil has changed over the years—aka, the mineral content has decreased drastically—and also because processing foods leaches them of their magnesium content, leaving them virtually devoid of the mineral. Magnesium-rich foods include leafy greens, fatty fish like salmon, and nuts and seeds.
Since Epsom salts are technically a form of magnesium therapy, the benefits you get from bathing in a magnesium-rich bath are thought to be similar to those you get from taking oral magnesium. Integrative medicine doctor Bindiya Gandhi, M.D. is a fan of Epsom salts for more reasons than one, explaining that "I recommend Epsom salt for muscle aches, anxiety, and to help patients relax and sleep better. I also have postpartum patients and with those with hemorrhoids soak in Epsom salt to help with recovery. I personally soaked in Epsom salt prior to labor to help have a smooth and easy vaginal delivery. Many people are deficient in magnesium and using epsom salt soaks instead of a supplement can be therapeutic."
Here are some of the most common reasons why people are using Epsom salts baths on the reg:
Epsom salts as a natural laxative.
One of the first benefits of Epsom salts that was discovered was its ability to act as an all-natural laxative. Today, however, it's not recommended to use Epsom salts internally as a laxative. Instead, there are other forms of magnesium that can help keep things moving along your digestive tract in a way that's a lot more gentle. Magnesium citrate, which is available in a supplement capsule or as a powdered drink, is one of the top doctor-recommended forms of magnesium for constipation, along with magnesium oxide.
Epsom salt as a stress- and anxiety-reducer.
One of the best benefits of magnesium and Epsom salts is their ability to help wash away the stress from the day and soothe occasional anxiety. Magnesium is often praised as one of the best natural approaches to anxiety, stress can be a risk factor for magnesium deficiency, and ironically, a deficiency in magnesium can magnify our unhealthy responses to stress. Top integrative medicine doctors think we need more magnesium in times of stress, explaining that it interacts with GABA in the brain.
Epsom salts to help with sleep.
Knowing magnesium's ability to soothe tense muscles and relieve anxiety, it probably comes as no surprise that it is also praised for helping with sleep. One study showed that elderly people taking a magnesium glycinate supplement had improved insomnia.
Epsom salts for pain relief.
Magnesium is frequently used as a remedy to relieve pain from things like muscle cramps and menstrual cramps, and low levels of magnesium in the blood have been linked to migraine headaches.
Epsom salts to soothe damaged or dry skin.
People have been using Epsom salts to heal the skin for as long as they've been around. A study published in 2005 suggests that Epsom salts can be helpful if you have dry skin and can decrease inflammation and promote hydration.
Epsom salts for detoxification
Epsom salts are also a great way to help your body detox and suppor the liver. Will Cole, D.C., IFMCP functional medicine expert and mindbodygreen Collective member is a big fan of Epsom salts, "I seriously love Epsom salt baths. Most people today are magnesium deficient and Epsom salt baths are one great way to increase magnesium levels. Magnesium is essential for hundreds of important pathways in our body, one of which are detoxification pathways. In addition to being nature's chill pill, magnesium is extremely important for sulfonation, glucuronidation, and glutathione conjugation reactions which are all part of phase II liver detox pathways." He frequently recommends Epsom salts to patients at his functional medicine clinic.
How to use Epsom salts: dosing, safety, and where to buy them.
You can buy Epsom salts at pretty much any grocery store or pharmacy in the United States, including these next-level Epsom salts at CVS. Bonus: They're also very reasonably priced (you'll usually pay somewhere between $5 and $10), and there are plenty of options to choose from—some even have added ingredients like activated charcoal or lavender.
To dose Epsom salts, just follow the directions on the package of whatever brand you're using. Don't be surprised when they ask you to pour half the bag (or the entire bag!) into the bath—you need a lot to get the desired effects! Dissolve the salts in the water while the bath is running, and soak 15 to 30 minutes.
If you want to bring your bath to the next level, try adding a few drops of lavender or chamomile essential oil or one of these PureSoma soaks that feature different herbs, clays, and minerals that can also help with recovery, sleep, or detox.
Transdermal magnesium: The truth about absorbing magnesium through the skin.
Clearly, Epsom salts have quite a few benefits. And while there's still no final consensus on whether or not magnesium in the form of an Epsom salt bath has all of the same benefits of taking magnesium as a supplement by mouth, they're still a great way to take advantage of this ancient mineral that our bodies rely on so much. There's also still some debate over how well magnesium can be absorbed through the skin since the skin is technically designed to keep things from entering the body, and it does a great job at it. That said, so many people swear by Epsom salt baths as a helpful remedy for sleep, pain, and anxiety, and integrative and functional medicine doctors often recommend them to their patients, that it remains a staple in my medicine cabinet and medicine cabinets all over the world. In addition, getting a daily dose of magnesium by way of a bath eliminates the risk of the most common negative side effect of oral magnesium supplementation: diarrhea.
One note: Excess magnesium is excreted through your urine, and magnesium balance in the body is controlled by the kidneys, so if you have a kidney issue, you'll want to talk to your doctor before supplementing. In fact, it's always best to mention to your doctor when you're thinking of taking a new supplement and to make sure it's on your chart if you're already taking it.
Epsom salts: Why they should be your new favorite natural remedy.
The best thing about this natural remedy is the fact that they are cheap and easy, especially compared to other lifestyle remedies like dietary changes and supplements—which can be expensive and require a lot of time and energy. Bathing in magnesium also doubles as a form of self-care, which means you're killing two birds with one stone. They encourage you to take a little bit of time out of the day to dedicate to just you and your health.
Want one last Epsom salt tip? Leave the phone out of the bathroom while you soak—you're taking away some of the benefits when you're reading the news or scrolling through social media. Instead, sit in silence, listen to some calming music, or try a guided meditation.
Gretchen Lidickermbg Health Editor
Gretchen Lidicker is mindbodygreen’s health editor and has worked on the academic and clinical side of integrative medicine for many years.
9 Tension-Relieving Yoga Postures To Soothe The Body & Mind
As our culture is deeply intertwined in and consistently hunching over our beloved devices, it is no surprise that the modern-day human complains of not only aching backs but also scattered brains.
As our culture is deeply intertwined in and consistently hunching over our beloved devices, it is no surprise that the modern-day human complains of not only aching backs but also scattered brains. The physical and mental stress is detrimental to our health as a whole—both the body (organs, muscles, bones, discomfort/disease) and mind (anxiety, worry, guilt, fear).
In my experience both as a student (always) and teacher, I have witnessed and personally felt tremendous results from practicing both meditation and asana—even breathwork yields positive and transformative outcomes. Learning how to maintain composure while practicing challenging poses reveals our ability to make the same efforts off the mat/outside of the classroom, which especially comes in handy if you live in a city.
Although energetic asana can be incredibly rejuvenating, sometimes the body simply needs to stretch and rest. Life can cause stress from a variety of angles; we must learn how to realign and rebalance in ways that feel both attainable and sustainable to us.
Here are a few yoga asana postures to help relieve general physical stress, which may very well result in more mental ease to boot. Listen to where your body might be in need of a little more space, and choose a posture that feels right for you today, remembering that sensations and emotions ebb and flow like the tide.
1. Child's pose
Sit on the shins; bring the big toes together and knees a little bit wider than the hips. Crawl the arms forward to lower the torso, placing the head on a prop if necessary to keep the neck long and easeful. Keep the butt close to the heels. If necessary, place a blanket or bolster on top of the heels to keep the seat from lifting high. Lengthen and strengthen the elbows and wrists, pressing the hands down evenly the width of the shoulders. Breath into the side and back ribs, enjoying the traction in the back and side body from the seat to the hands.
For a more restorative option, place the torso on a bolster or neatly folded blankets. Turn the head to rest on one ear, and bend the elbows to let the forearms drape down onto the floor on either side of the prop.
Come up calmly after a few breaths or a few minutes—whatever feels best for you.
2. Simple twists
Lie on the back with the arms out wide to the side in a T-shape at shoulder height, stretching long through the fingers. Draw the knees together into the chest and bring them up toward the left armpit, so the left outer leg is on the floor to at least the height of the hip. Do your best to keep the right shoulder blade on the floor; if it lifts up, bend the elbow out to the right and place the right hand on the belly.
If you need, place a pillow between the inner shins and ankles.
Take a few calm nostril breaths in and out of the side and back ribs before coming to center and repeating on the other side.
3. Supported seated forward bend
Sit on the floor or on folded blankets with the legs extended in front of you. If necessary, place a pillow or rolled blanket under the knees to keep from rolling onto the lower back. Place a bolster or a few pillows on top of the legs (running the same length as the legs) and fold the torso over the pillows, adding more as needed so the belly, chest, and head are supported.
Let the arms drape by the sides. Switch the turn of the head after a few breaths on one side.
Breathe calmly in and out of the nose, wide into the side of the ribs.
(In yin yoga this is often referred to as caterpillar pose.)
Stay for up to 5 minutes; sit up slowly when finished.
4. Upward salute with a side bend
Sit tall or stand with the feet firmly planted, parallel and hip-width apart. Reach the arms up by the ears with the palms facing each other, extending strongly through the elbows, wrists, and fingers.
Grab on to the left wrist with the right hand and lean the torso over to the right without collapsing the chest toward the ground, continuing to lengthen the left arm through the fingertips. Stay steady on the opposite foot to keep from falling over.
Take a few breaths into the side of the ribs before returning to center and repeat on the other side.
5. Cow face pose
Stand or sit tall; have a towel or strap or belt nearby. Reach the left arm out to the left, turn the palm to face the wall behind you, bend the elbow and swing the back of the left hand onto the middle back—use the right hand to help scoot the left forearm and hand up the middle back, keeping the left collarbone wide.
Holding a strap/belt or towel in the right hand, reach the right arm up, bend the elbow up, and place the right palm on the upper back—right armpit rolling in and right upper arm close to the right ear. Grab onto the prop with the left hand if needed, or link the fingers together and curl them in to form a sturdy grip.
Keep the left inner elbow wide and the right upper arm long, pulling the elbows gently apart. Maintain a tall spine without popping the front ribs forward. Breathe gently in and out of the nose, directing space into the shoulders and side/back ribs.
Slowly unwind and come to center before repeating on the other side.
6. Figure 4
Lie on the back, knees bent and feet flat. Place the right ankle on the left thigh above the knee, keeping the right foot flexed and active so the ankle doesn't roll, right knee open to the right. Either stay with the left foot flat on the floor, or draw the left thigh toward the belly and interlace the hands behind the left leg (right hand goes through the open space between right and left leg, left hand wraps around outside edge of left leg).
Keep the right inner knee open to the right and the collarbone wide as you breathe in and out of the nose, directing space into the right hip or wherever feels tight for you. Slowly release and come through center before repeating on the other side.
We hold a lot of tension in the hips—when they are less gripped, they can reveal more emotional freedom and space for creativity to flow. Try it out for yourself and see how you feel.
7. Low cobra
Lie on the belly, forehead down, legs close together, tops of the feet pointing back behind you. Press the hands flat next to the lower ribs so that the elbows point up toward the ceiling, and lift the shoulders up away from the floor so the collarbones widen.
On the inhale lengthen the head and chest forward and up off the mat, keeping the sides of the knees long and strong, reaching through the toenails. Come down on the exhale, or hold low cobra for a few breaths, gently squeezing the shoulders on to the upper back.
Consider coming up a little bit higher on each repetition if that suits you, lengthening the elbows slightly.
Although this is a more active posture, it can help open the chest and strengthen the back if done effectively (maintaining length through the legs and lower back), which may decrease back pain over time.
8. Supported bridge pose
Lie on the back, knees bent over the ankles, feet flat, arms long by the side of the body, palms flat and fingers reaching forward toward the heels. Press the upper arms and feet down, lift the hips, and place a bolster/neatly folded blanket or block under the sacrum (a small triangle above the buttocks).
Once the pelvis is steady and neutral (not rounded or arched), press the upper arms down and tuck them slightly in toward each other so the chest broadens into the chin, keeping the neck even (similar to the pelvis—neither flat nor over-arched). Bring a little bit of energy into the arms and feet for stability and let the pelvis rest passively on the prop, allowing the breath to move freely and softly.
To come down: Press again into the arms and feet, lift off the prop, lower the pelvis down to the floor and pause there before rolling to one side and sitting upright.
9. Downward-facing dog
Place the hands shoulder-width apart with the wrist creases parallel to the front edge of the mat, drawing the biceps in and up. Measure the length of downdog by coming to plank pose, then lift the hips up and back. The feet can be hip width apart or as wide as the mat, kneecaps engaged so the legs are both long and strong just like they were in plank (separate the feet wider if the spine does not easily extend up and back). Press into the hands evenly, lift the side ribs up into the hips, let the chest widen back toward the thighs. Press the thighs back from the lift of the kneecaps, creating a long-line of energy from the hands up to the height of the hips. Relax the neck and let the head hang. Take a round of five breaths and if you stay for longer, continue to let the breath both invigorate and calm the body and mind. For assistance, press the heels down into a wall and energize the limbs up away from the floor.
Have more energy?
If you have a bit more energy, consider gentle sun salutations at your own pace—with or without a yoga mat. These are great for before or after long trips/days where you are seated for long periods of time; it gets the blood circulating through the muscles, joints, and organs.
What's one or two poses you can try today to relieve some physical or mental stress?
Sasha Nelson is a yoga instructor, wellness lifestyle coach, sustainability enthusiast, dancer, and music lover from California, based in Brooklyn.
Meditating For Clear, Acne-Free Skin Actually Worked For Me — & It Can Help You, Too
Anyone who’s dealt with chronic, cystic acne knows the ache of desperation that usually accompanies yet another failed acne treatment.
Jessica Defino
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Anyone who’s dealt with chronic, cystic acne knows the ache of desperation that usually accompanies yet another failed acne treatment. It’s the full-body feeling that you’d do anything to clear your skin (I mean, “urine therapy” is a thing for a reason); the strain of racking your brain (or scrolling through Google) for a new miracle cure. After years of attempting to rid my skin of both acne and dermatitis with dermatologist-prescribed antibiotics, steroids, and topical creams — not to mention an entire Sephora’s worth of skincare products — in a flash of desperation-turned-inspiration, I decided to meditate my way to clear, acne-free skin.
Granted, this idea didn’t come out of nowhere. At the time, I was a dedicated student of both meditation and manifestation, and subscribed to the new-age-y Law of Attraction; which states that you can create the life you want by focusing your thoughts on the desired outcome. I fully believed I manifested my apartment, my boyfriend, and a salary bump in this way — so why couldn’t I manifest glowing skin, too?
For my soul-care as skincare experiment, I adapted a handful of meditation and mindfulness techniques to fit my mission, including breathing patterns, mantras, and visualization; all of which I still use today... because they actually work.
In the morning, I queue up a 10 or 20 minute track of soothing meditation music on YouTube or Spotify, depending on how much time I have. Then, I lay down (I find it more calming than the traditional lotus position), close my eyes, and start breathing deeply — in through my nose and out through my mouth. After a few breaths, I begin to repeat a mantra in my head: “I am beautiful on the inside, and it shines through the outside.” (Cheesy? Yes. Powerful? Also yes.)
Next, I add a layer of visualization. I picture a brilliant white light filling my body from my toes to the top of my head, then I imagine light beams literally bursting through my pores; all the while repeating my mantra. By the time the music track has ended, I’m tingling with positivity; and instead of feeling down about a “bad” skin day, I see myself in a loving light. It’s an instant pick-me-up — but more than that, it actually changes my skin on a physical level.
During that initial meditation experiment years ago, I noticed a difference in my acne in a matter of days. And even though I don’t meditate on my skin every single morning anymore (hey, I’ve gotta switch it up with health- and happiness-based mantras, too), I always come back to this practice whenever my breakouts are begging for it. Last time, I even took pictures to prove my theory — and the before-and-afters don’t lie.
If you’re raising an eyebrow in suspicion, I don’t blame you. But before you knock it, get familiar with some of the scientifically studied ways in which breathing and meditation can help heal the skin.
How It Works
The first piece of the puzzle is deep breathing. “Proper breathing can substantially increase oxygen flow to the cells, helping achieve that coveted glow,” Kristy Katzmann, a holistic health expert, tells The Zoe Report. Most people don’t breathe as deeply as they should (seriously, just notice how shallow your breathing is as you read this), so 10 to 20 minutes of deep belly breathing per day can add a significant amount of oxygen to your system. “Interestingly, according to acupuncture theory, the lungs and lung channel are associated with the skin,” Katzman adds. “If there are imbalances in this channel, skin problems arise.” Clearing out the lungs with a few deep sighs can help right any imbalances and thus, give skin a boost.
Additionally, the pairing of breath and meditation has been proven to reduce stress— and less stress leads to better skin. “We do have some data that mindfulness-based therapies, such as mediation, can help improve skin conditions,” Dr. Sejal Shah of SmarterSkin Dermatology tells The Zoe Report. She says that regular meditation reduces the body’s cortisol levels; and since excess cortisol can stimulate excess oil production, this reduces acne, as well. “When the levels of these hormones are lower, there is improved blood flow to the skin,” she adds. “This brings more nutrients to the skin and whisks away toxins and waste, resulting in a healthier, more radiant complexion.”
Summer Is Here.....Summer's Bucket List
Summer days fly bye and so do plans, so I wanted to make a summer bucket list to help keep some of the activities that I look forward to during this time of year in mind.
I am a wimp, when it comes to summer temperatures sizzling outside. However I am excited for summer this year, there is just a motivating energy that i’ve been feeling. It might be the sun is rising a few mins after I wake up. Or the longer summer days are helping me feel a little less rushed later in my day, another aspect to loving the longer days is feeling supported and more inspired to get more projects done. More important to me than checking off items on my to do list is the time spent outdoors, the long late evenings spent chatting with family and friends sharing memories and laughs in our backyard, or staying past the sun setting at the beach.
Summer also has a way of slipping away to quickly, with a husband who is a Fire Captain and the state of Ca sadly on fire for most of the months, the time of long lazy days of childhood are certainly a dream. Summer days fly bye and so do plans, so I wanted to make a summer bucket list to help keep some of the activities that I look forward to during this time of year in mind, so when the season comes to an end I don’t find myself regretful that I let the days pass me by. So in typical type A adult me mode I decided to make a list, then I am working on scheduling activities in.
Love to know what summer plans you have coming up, any changes in your routine, or exciting festivals or retreats you might be heading off to?!? Wishing you a wonderful summer and plenty of fun in the sun!
