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Get To Know Your Skin (With An Expert!)

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This post has been put together for you by an expert in holistic skincare, and friend of mine, Madilyn Wolens. After suffering with skin issues herself, Madilyn realised that skin health is not just about good skincare, but also healthy lifestyle practises. Madilyn is available in-clinic and you can find her website here and check her out on Instagram @the_functional_nurse (her Functional Friday Instagram stories are a must-watch!)


I’m Madilyn, ‘The Functional Nurse’.

I am a Registered Nurse, specialising in Cosmetic Injectables and Dermal Therapies. I have spent nearly 10 years working on my patients’ skin health and educating them on how to create their glow from inside out and outside in. I myself have suffered with inflamed/ reactive skin since a young age. Failed by the conventional medical system, I began to delve into the world of functional medicine. I now treat myself and my patients skin with a more holistic approach.

Our skin is probably one of our most underrated organs. We lather it in hundreds of toxic chemicals daily, smother it in makeup and spend hours out in the sun destroying and denaturing our collagen for short term tans. We then want to find a new beaut cream or serum to help reverse the damage we have caused. But unfortunately it does not work that easily. A concoction of chemicals in serum form, can not reverse the toxic overload in your liver, or replenish good bacteria in your gut or increase the circulation of oxygenated blood throughout your body. This is where a ‘Holistic Approach’ to skin comes in.

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I am a big believer in following Chinese facial mapping to understand what myself and my patients skin are saying. Dermatology is a recognised specialty in traditional Chinese medicine. Traditional Chinese medicine treatments for skin disorders have been in use since 1100 to 221 B.C. "Face mapping," is an ancient practice rooted in Chinese Medicine teaching.It is based on the premise that the entire body is reflected on the face, with each area relating to an internal body system. If there is an imbalance in that internal system, we (in theory) should see skin changes such as breakouts, milia, inflammation, discolouration and texture changes in the corresponding facial areas. By paying close attention to the connections within the body and its ailments, practitioners are often able to help more than one illness at a time, giving the more ‘holistic approach’.

Internally the spleen provides the source of blood and gi (vital energy) and the lung is responsible for dispersing the blood and qi to the skin. Along with these two organs, other bodily functions are also responsible for helping smoothness and health of the skin, such as our gut health, bowel motions and metabolic rate.


Here are some Chinese facial mapping areas of concern:


Area: Forehead.

Symptom: Breakouts, wrinkles, congestion

Corresponding organs: Small Intestine/Nervous System

Triggers: The intestines are majorly influenced by our nervous system. Recurrent skin concerns across the forehead can indicate an overactive nervous system and poor intestinal health. It may specifically indicate leaky gut, SIBO, or a bacterial imbalance.

Recommendations: Focus on restoring gut health through micro nutrient dense foods high in good pre and probiotics. Reduce the strain on your liver by limiting stimulants, refined sugar and alcohol intake. Ensuring your water intake is at least 2-3L per day.


Area: Nose and upper cheeks.

Symptoms: Oiliness, rosacea, acne.

Corresponding organs: Heart, Cardiovascular and the lymphatic System.

Triggers: Poor circulation, high blood pressure, food intolerances, pollution, vitamin deficiencies.

Recommendations: Reduce inflammatory foods, reduce refined sugar intake, increase antioxidant rich foods, have a blood test to determine any vitamin deficiencies. Maintain healthy cholesterol levels and lower blood pressure.


Area: Around lips and mouth, between the eyebrows, under the eyes and on the side of the face on the jawline

Symptoms: Acne, cysts, congestion and inflammation.

Corresponding organs: Spleen & stomach areas

Triggers: Problems in these areas can manifest as irritable bowel syndrome, dysbiosis, bloating, bad breath, decrease or increase in appetite and inconsistent/ irregular stool movements. Inflamed cystic acne around your jawline is very often a sign of hormone imbalances and will typically find correlation with irregular periods, abnormal hair growth, use of contraceptive pill, Endometriosis or Poly-cystic ovaries.

Recommendations: Restore the good bacteria in your gut with nutrient rich foods and probiotics. Ensure you are moving your body daily to excrete toxins and improve bowel motions. Ensure you are having a regular period, if you are on a contraceptive, avoid ‘skipping your period’ and interrupting your bodies natural cycle.


If you're finding your skin is at a loss and you can't get it under control, just remember your skin is a tool of elimination. Your body is letting you know there is a form of toxicity that needs to come out, so try not to add more in! Take a look at what you're putting into and onto your body on a daily basis.

Coffee, alcohol, the chemicals in manufactured foods, even some ‘health' foods (protein bars, juices, fruit bars etc), plus the products we put onto our skin (deodorant, perfumes, heavy makeup and hairsprays) are generally compiled of toxins. All of these products can make their way into our bloodstream causing a strain on our elimination system. As long as the toxic intake continues, your skin will be in constant battle to heal, no matter how much money you spend on products.

In terms of treatment and professional guidance for your skin, the holistic approach continues. Just seeing your local beautician may not treat all areas of your skins aliments. I personally recommend incorporating a consultation with a Dermal Technician, Nutritionist and furthermore a GP, Chinese Medical Practitioner or Kinesiologist to give your skin a medical, physical and psychological approach to heal.


If you’re interested in holistic skincare and treating your skin from the inside out, Madilyn provides lots of great content on her blog and her Instagram! You can find her website here and check her out on Instagram @the_functional_nurse.

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How Your Diet Changes Your Skin


 

Written by Hayleigh Bennett

Eat Run Lift's HIIT and female weight loss specialist. Hayleigh is exclusively available as an online coach.
Learn more about Hayleigh here >

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Glowing,
Radiant,
Luminous,

Skin.

The secret won’t be found in the latest X cleanser and it’s definitely not X foundation – the key to maintaining a healthy complexion doesn’t come from a bottle. From the odd-spot to acne, to redness and lacklustre skin – the food you eat is just as important for your skin as it is for your waistline.

This could go one of two ways – simplified “eat this and that” to complicated “what even is gluconeogenesis”... I’m going to try and meet you half way and give you the knowledge about how your diet changes your skin.

Food. We all consume it.

Food gets digested and broken down into vitamins, minerals and amino acids that your body can use to build healthy skin. The less human interference to these foods – the better! This can be broken down into Hi-GI and Low GI (GI – Glycemic Index). Hi-GI means an excess of sugars or carbohydrates (which turn into sugars). Low GI diets have been proven to be beneficial to acne-prone skin which can be seen as reducing sugar and replacing with nutrient-dense foods (fruits, vegetables, omega-3).

Protein is important to develop the amino acids that go into making collagen (strength in your skin) and elastic tissue (suppleness). However, ditch the protein bars (remember our post 20 ‘Health Foods’ That Aren’t Actually Healthy?) – these are essentially a candy bar – the sugar goes into your bloodstream, making your insulin levels spike, which can aggravate acne, wrinkles and rashes.

Some of you might be surprised when I say ditch the dairy. For some people, the hormones found in milk play a role in excess sebum production that promotes acne. Sebum is the bodies natural oil supply made by the sebaceous glands that are found around the hair follicles. When excess sebum is produced and dead skin cells clog the follicles they become irritated and inflamed resulting in pimples, whiteheads and blackheads.

Try to avoid grains and grain-fed animals – including beef (choose grass-fed). Grains make palmitic acid, which settles through the arteries (think of ‘marbling’). Carbohydrates drive the release of cortisol – the stress hormone. Cortisol breaks down muscle tissue and liberates glucose (a process called gluconeogenesis – a normal physiological response to stress). When you’re overstressed you’re creating an over-production of cortisol which competes with testosterone for detoxification and can backlog testosterone. An excessive conversion of testosterone to DHT (dihydrotestosterone) is one of the most common defects seen in acne and has been linked to insulin resistance, metabolic syndrome, obesity and PCOS. Stimulants such as coffee can encourage and increase in cortisol levels, particularly when having more than one throughout the day.

So what else can you be doing?

Introducing more zinc into your diet either in a supplement or by consuming nuts (particularly brazil nuts), pumpkin seeds, mushrooms and seafood. Zinc is required to convert beta-carotene into Vitamin A - an antioxidant that assists in maintaining healthy skin, aids skin repair and keeps lines and wrinkles in the skin away by producing more collagen.

Don’t like the idea of a green smoothie? Try liquid chlorophyll. Diluted in water or on it’s own, it oxygenates the skin and works from the inside-out to keep the skin healthy and glowing.

PS: Avocados can supply skin with healthy fats and phytonutrients – we all love avocados here at Eat Run Lift!

References

ATP Science. (2017).  Acne. Episode 94. [ONLINE]. 21 April 2017. Available from: https://soundcloud.com/atpproject/episode-95-acne

Goldberg, D. J., 2017, Secrets of Great Skin: The Definitive Guide to Anti-Aging Skin Care. 1st ed. USA: Innova Publishing.

Forbes. 2017. Eating for Beauty – The Best Diet for Healthy Clear Skin. [ONLINE] Available at: https://www.forbes.com/sites/sarahwu/2014/09/16/eating-for-beauty-the-best-diet-for-healthy-clear-skin/#306c13a41e6

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How To Improve Your Insulin Sensitivity

I’m sure by now you’ve probably heard the term ‘insulin resistance’, or maybe even ‘insulin sensitivity’. If not, no problems, let me run over it for the folks who don’t know. Insulin resistance is associated with elevated levels of insulin circulating throughout your body, followed by an intolerance for glucose, if left ignored this can eventually lead to obesity, cardiovascular diseases, type 2 diabetes, and hypertension. So essentially it’s your body losing the ability to effectively control, use, and store glucose.

Here are some of the symptoms of insulin resistance:
- PCOS;
- Inability to lose weight;
- High blood pressure;
- Fluid retention (looking ‘puffy’ due to insulin signalling to your kidneys to hang on to sodium and water. This can be seen with swollen ankles, fingers, or abdomen, and even a ‘puffy’ area under your jawline);
- Elevated blood sugar levels;
- Fat storage in the abdominal area;
- Acne;
- (In women) male-pattern baldness; and/or
- Cravings for sugar/high-carb foods, and a constant feeling of hunger.
Remember this is not a diagnosis, and you should never self-diagnose. If these symptoms seem familiar, please request to have tests done by your healthcare professional.

Insulin is not the bad guy though! Insulin is what tells your body to absorb sugars and use them for energy, and balances your blood glucose levels. High levels of glucose in your blood will be sent to your liver for storage. So when the body has insulin resistance, your cells are responding in an abnormal way. Glucose is inhibited from entering the cells with ease, and it begins to build up in the blood.

From having insulin resistance myself I’ve done a lot of research on methods you can use to improve your body’s insulin sensitivity. I’ll list them below, and I’ve also included all my references at the bottom of this article if you’d like to read the full journal studies.

 

INOSITOL

Inositol is a supplement which is frequently used for treating metabolic syndromes, gestational diabetes, and PCOS. D-chiro-inositol (ie. Inositol) and myo-inositol are able to mimic the effects of insulin, and help your body better absorb the glucose for use, rather than sending it straight to storage. Studies have shown that after three months of myo-inositol treatment HbA1c (Glycated hemoglobin, which is a form of hemoglobin that is measured primarily to identify the three-month average plasma glucose concentration) levels and fasting blood glucose levels had significantly decreased compared to their initial readings (Pintaudi, 2016). Both myo-inositol and d-chiro-inositol showed the ability to mimic insulin in animals and humans.

 

CINNAMON

My naturopath has instructed me to take 1 teaspoon of cinnamon per day, as 1 teaspoon of cinnamon has a very similar effect to one dosage of Metformin. Metformin is a commonly prescribed drug used for treatment of type 2 diabetes. Cinnamon has been show to reduce insulin resistance, lower blood glucose levels, lower lipid levels, decrease inflammation, increase antioxidant activity, decrease body weight, and increase the utilisation of proteins throughout the body in both human and animal studies (Qin, 2010). Cinnamon extracts increased insulin activity more than 20-fold, making the body’s insulin efficient again.

 

BLUEBERRIES

Randomised, double-blinded and placebo-controlled studies on obese and insulin-resistant subjects have shown that incorporating 22.5g of blueberry bioactives into the daily diet insulin sensitivity was increased, with no inflammation, and no changes to the overall daily energy consumption by the participants (Stull, 2010). Blueberries have demonstrated the ability to increase the uptake of glucose into the bloodstream. This is largely believed to be due to their antioxidant properties.

 

CHROMIUM

As early as the 1850s studies have shown that chromium is essential to the human body for the effective metabolism of glucose. Many diets do not contain the adequate amount of chromium, and when your body has lowered levels of Chromium, it requires even higher levels of insulin to effectively use glucose (Anderson, 2003). There are many factors involved in insulin sensitivity, and chromium is just one of those, unfortunately there is still no test available to truly determine if you have chromium deficiency. Chromium should not be self-medicated. If your healthcare professional is treating you for insulin resistance try to make sure at least one of your supplements has chromium in it.

 

SLEEP

An inappropriate amount of sleep is associated with the incorrect use and storage of glucose in the body (Buxton, 2010). Sleep restriction to a maximum of 5 hours per night for only 1 week was shown to significantly reduce the ability of insulin to function correctly.

 

HIIT (High Intensity Interval Training)

HIIT exercise has shown the ability to lower blood glucose levels, increase fitness levels, increase the body’s basal metabolic rate (rate at which is burns energy), and increase insulin sensitivity (Marcinko, 2015). In clinical trials HIIT has improved insulin sensitivity, regardless of the body weight of participant. You can download My HIIT Guide training program from here.

 

MAINTAINED WEIGHT LOSS

If you’ve lost weight, this is even more incentive to keep it off, rather than returning back to your old habits. Overweight or obese women who maintained at least a 15% reduction in their body weight over 12-18 months have shown to have improved insulin sensitivity, rather than those who gained their lost weight back (Clamp, 2017). The opposite also reflected, with those who gained the weight back showing signs of decreased insulin sensitivity.

 

REDUCING EXCESS FRUCTOSE CONSUMPTION (Ditch the added sugars)

Standard diets now have shown a 26% increase in consumption of sucrose and high-fructose corn syrup compared to the standard diet in 1970 (Elliott, 2002). This is a result of the increase in added sugars to many foods, and there is major concern regarding the impact of health of diets that contain a large amount of free sugars (fructose particularly). Recent human studies (within the past 5 years) show a clear and direct link between changes in metabolic activity and high fructose intake. Fructose does not stimulate insulin secretion, and also does not increase the production of leptin, which play a major role in the regulation of energy expenditure and metabolism of sugars, as mentioned previously (Grant, 1980). The lack of insulin and leptin stimulation can then lead to weight gain, causing more issues for the subject.


References

Anderson RA 2003, ‘Chromium and insulin resistance’, Nutrition Research Reviews, vol. 16, pp. 267-275.

Buxton OM et al 2010, ‘Sleep restriction for 1 week reduces insulin sensitivity in healthy men’, Diabetes, vol. 59, no. 9, pp. 2126-2133.

Clamp LD et al 2017, ‘Maintained weight loss for 1 year increases insulin sensitivity in women’, Nutr Diabetes.

Elliott SS et al 2002, ‘Fructose, weight gain, and the insulin resistance syndrome’, The American Journal of Clinical Nutrition, vol. 76, no. 5, pp. 911-922.

Grant AM, Christie MR & Ashcroft SJ 1980, ‘Insulin release from human pancreatic islets in vitro’, Diabetologia, vol. 19, pp. 114-117.

Kleefstra N, Bilo HJ, Bakker SJ & Houweling ST 2004, ‘Chromium and insulin resistance’, Nederlands Tijdschrift Voor Geneeskunde, vol. 148, no. 5, pp. 217-220.

Marcinko K et al 2015, ‘High intensity interval training improves liver and adipose tissue insulin sensitivity’, Molecular Metabolism, vol. 4, no. 12, pp. 903-915.

Pintaudi B, Di Vieste G & Bonomo M 2016, ‘The effectiveness of myo-inositol and d-chiro-inositol treatment in type 2 diabetes’.

Qin B, Panickar KS & Anderson R 2010, ‘Cinnamon: Potential role in the prevention of insulin resistance, metabolic syndrome and type 2 diabetes’, J Diabetes Sci Technology, vol. 4, no. 3, pp. 685-693.

Stull AJ et al 2010, ‘Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant mem and women’, The Journal of Nutrition, vol. 140, no. 10, pp. 1764-1768.

Wilcox G 2005, ‘Insulin and insulin resistance’, Clinical Biochem Rev., vol. 26, no. 2, pp. 19-39.

Woods SC, Chavez M & Park CR, et al 1996, ‘The evaluation of insulin as a metabolic signal influencing behavior via the brain’, Neurosci Biobehav, vol. 20, pp. 139-144.

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Cleansing Green Facial Mask

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If you need help evening out the complexion of your face this mask works a treat! If used regularly it should help clear and control your skin. Green clay is known for is absorptive properties and will help draw the nasty stuff out of your skin that you don't want in there (note: this means that the first few times you use this mask your skin might purge before it gets better - mine got bad for about a 4-5 days), if you keep at it you will see your skin start to look firmer and smoother. The mask also contains lemon, which has fantastic antibacterial properties, and apple cider vinegar. ACV also has antibacterial properties, but more importantly, it can help restore the pH balance of your skin and fade scarring.

Ingredients

  • 1 tbsp green clay powder
  • 1/4 tsp apple cider vinegar
  • 1 tbsp water
  • Juice from a small wedge of lemon

Method

1. Combine all ingredients and apply to clean skin for 15-20 minutes 2. Wash off with warm water 3. Follow with a light moisturiser (Lemon juice can make your skin more sensitive to UV rays, so pop on some SPF before heading outside if you use this mask frequently)

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