Dr. Trevor Cates

5 Self Care Practices To Manage Stress

April 13, 2021 by Dr. Trevor Cates Leave a Comment

Self Care

It’s easy with a demanding schedule and so many responsibilities to forget to take care of yourself – both physically and emotionally. Self-care is often the last thing we prioritize, but it is one of the most important aspects of good stress management. And as you probably well know, managing stress can help you lead a happier, healthier, and more productive life.

So, if you’re someone who views self-care as something selfish or indulgent, it’s time to change that view. Self-care is not an indulgence — it’s a discipline. An indulgence is something we occasionally allow ourselves, like a piece of dark chocolate or a Thalia’s Bar 😋. While self-care may feel indulgent, it is far from it. Self-care is a discipline because it requires taking responsibility for the care of your overall well-being through actions and routines.

It can be hard to prioritize and make time for self-care in your busy schedule. But anything worth doing will require some effort and attention. And when you do take the time to care for your physical and emotional needs, you will be more resilient and better equipped to meet life’s challenges head-on.

Remember, (like those you care for and love) you deserve to be nurtured. When you’re well cared for, the people you care for will benefit, too. Also, practicing the discipline of self-care will help protect your health and skin for years to come!

Relationship Between Stress & Skin

The relationship between stress and skin is real! For example, many skin conditions, such as acne, eczema, rosacea, psoriasis, and even premature aging, can both cause AND be triggered by stress!

When you’re stressed, the adrenal glands release the hormone cortisol. Cortisol can increase sebum production and inflammation, triggering or aggravating any skin conditions. Likewise, Living with a skin condition can cause a great deal of emotional distress. The relationship between stress and skin can thus be perpetuated and negatively impact your skin.

Additionally, stress worsens inflammation, microbiome disturbances, hormonal imbalances, and nutritional deficiencies. These are all root causes that trigger skin and other health issues that I discuss in my book, Clean Skin From Within.

Stress Management

The solution to stress is taking time for self-care. Self-care practices such as positive affirmations, breathwork, and meditation can effectively manage stress and shift your outlook on life (and your skin), especially when you make them part of your daily routine.

Here are five simple self-care practices to help manage stress:

1. Breathe Deeply

Breathwork can help you improve your mental, physical, and spiritual well-being. Breathwork therapy involves breathing consciously and systematically. By intentionally changing your breathing pattern, you can create relaxation. But it’s not only relaxing — there is evidence that breathwork positively affects the immune system, nervous system, digestion, and heart.

To start, sit in a relaxing position with your eyes closed.
Place one hand on your chest and the other on your lower abdomen.
For five to ten minutes, just focus on your breath, noticing your inhalation and your exhalation. As you inhale, allow your lower abdomen to swell like a balloon.
With each breath out, practice relaxing your face, jaw, and shoulders. If your mind wanders, bring your focus back to your breath.

2. Show Gratitude

Gratitude is about appreciating what you have around you. Research shows gratitude helps us feel happier, deal better with problems that arise, and build solid relationships, and it improves our health. My favorite way to anchor in and reap the rewards of gratitude is to keep a gratitude journal. Write down at least three things each day you are grateful for in your life.

3. Step Into Nature

Step away from your computer, phone, or any energy-zapping scenario, and escape into nature. Even if it’s just a quick walk around the block, a few moments in the sun and fresh air can boost your mood and give you a little extra Vitamin D to brighten your day. When you choose daily self-care, you’re choosing a self-honoring routine that helps you shift your mood and show up more fully in your life. This helps today, and it supports a healthy, fulfilling road ahead!

4. Mindfully Meditate

Research suggests that meditation helps lower stress, increases our compassion, improves sleep, boosts mood, decreases inflammation, and even helps lower yearly medical costs. The goal of meditation is to focus and quiet your mind to achieve greater clarity and inner calm. Try this simple meditation:

Choose a quiet place, and turn off any electronics
Sit in a relaxing position
Focus on a word, such as “gratitude”
When your mind wanders, gently bring your attention back to your focal point
Let go of expectations

5. Relax Into A Bedtime Ritual

Ideally, we all should get about eight hours of uninterrupted sleep each night. Create a relaxing bedtime ritual with any of the following:

Listen to soothing music
Take a warm bath
Perform breathing or other relaxation exercises
Journal about your wins for the day

Don’t forget to turn off electronics, turn down the lights, and avoid caffeine and sugar before bedtime. These bedtime rituals will help set you up for a night of better restorative sleep.

The Spa Dr.® Approach

At The Spa Dr.®, our approach is to help shine the light on skin care information and offer guidance to nurture your skin care journey. We believe the information we provide will help support your self-care and healing, and we want you to feel safe and cared for within our community!

The Spa Dr.® offers natural skin care products that are safe and free from chemicals and toxins, which disrupt hormones. Our products are formulated to contain key nutrients in their pure and active form to provide optimal results. In addition, our products are pH balanced towards mild acidity to promote a healthy skin microbiome.

If you are not already part of The Spa Dr. community, please join us at TheSpaDr.com and on social media.

Feel free to share this article with your friends and spread the word to promote natural beauty.

How To Get Better Beauty Sleep

March 9, 2021 by Dr. Trevor Cates 2 Comments

Benefits Of Sleep

Do the benefits of sleep really make a difference for more beautiful skin? The answer is a resounding YES!

Getting enough quality sleep is a critical element of a glowing complexion. Because as you sleep, your body can focus on repairing and recovering, which leads to an extensive list of sleep benefits for your skin. So, when it comes to your beauty and skin care routine – getting your ‘beauty sleep’ may be the closest thing to the fountain of youth.

The optimal amount of shut-eye for a healthy adult is 7 to 9 hours of quality sleep each night. Unfortunately, it can be hard to get enough sleep regularly. Work and family obligations can often take a toll on your sleep schedule. It can be even harder to get the ideal amount of quality rest if you face high-stress levels in your life. But don’t fret, there are several simple lifestyle changes you can make to beat sleeplessness and help you get quality sleep.

Here is the truth about beauty sleep and how you can experience more of this rejuvenating sleep – so you can look and feel your best when you wake up every morning.

Sleep: A ‘Fountain Of Youth’

Simply put, sleep is like diving into the fountain of youth. It provides the conditions for your body needs to repair and revitalize. There are five sleep stages – 1, 2, 3, 4, and REM. These five stages combine to create a single sleep cycle. And, each sleep cycle takes around 90 minutes to complete. Ideally, we should experience five total sleep cycles each night. For example, during deep sleep, your body and mind are rejuvenated at the cellular level, restoring strength and function throughout your body.

Regulates Hormones

Sleep has a regulating effect on balancing hormones. When you don’t get enough sleep, it can negatively affect your body’s ability to regulate hormones. For example, lost sleep can lead to increased stress and high blood pressure. As you sleep, you experience lower cortisol levels (the stress hormone) and higher melatonin levels (the sleep hormone).
During deep sleep, the body produces hormones like growth hormone (GH) and anti-inflammatory cytokines. One of the many vital cytokines and GH processes is to repair your body’s tissue by regenerating cells. Overall, hormonal fluctuations experienced during your sleep cycles help you get beauty sleep and promote graceful aging.

Detoxifies Mind

Sleep stages detoxify your mind when brain waves during deep sleep trigger cerebrospinal fluid to cleanse the mind of toxins—washing in and out like waves. Additionally, deep sleep is a time for organ systems to get rest and your immune system to repair finally. These processes are just a few of the many repair functions occurring while we sleep.

As you can see, getting good sleep is like diving into a ‘fountain of youth.’ It is essential to revitalize the body, mind, and skin.

Indicators of Good Sleep

Amount of Sleep

It’s natural to rouse and roll over in the middle of the night at the end of a sleep cycle when you are in light sleep. If you fully wake, it should typically take less than 20 minutes to fall back to sleep.

Natural Waking

In the morning, you want to ideally wake without the alarm clock. Also, if you wake at the same time every morning, it will help program your internal circadian rhythms to adjust your sleep cycles – no more needing to hit the snooze button.

Daytime Alertness

Ultimately, the best indicator of a good night’s sleep is whether you feel refreshed when you wake up from 7 to 9 hours of sleep. Additionally, throughout the day, you are alert, maintain good concentrate, and don’t need to take any naps.

Beauty Sleep

Beauty sleep is more than just getting enough sleep cycles – it includes maximizing the revitalization process. It is about getting the right kind of good sleep, so you can wake up looking and feeling radiant. By creating optimal conditions for your body to perform the incredible tasks it’s designed for, you can get more beauty sleep — and enjoy the benefits of the ‘fountain of youth’ effect. Create optimal conditions through:

Hydration

Your skin benefits from sleep hours by healing itself from the damage caused during the day. Your body’s thermostat and lying flat increase the blood flow to your skin to help repair damage. However, to reap the benefits of increased blood flow to the skin requires you to be well hydrated. Maintaining adequate hydration will help in optimizing conditions so you can get some beauty sleep.

Nutrients

As blood flow delivers GH to the skin to stimulate collagen production, your body needs the right bioavailable nutrients. For example, Vitamin C is an essential cofactor in the synthesis of collagen. To support healthy connective tissue, you can combine a few supplements at bedtime. Vitamin C Fizz, Collagen Plus, and Skin, Hair & Nail Support can provide the building blocks necessary to support optimal conditions in your body for producing healthy connective tissues.

Cleansing

Clogged pores can prevent skin from breathing overnight. Get the most during the night hours, when your skin is busy renewing and restoring, by cleansing your skin before bed. Also, choose skin care products that optimize this recovery period so that you wake up with healthier skin!

Moisturizing

As you sleep, you continue to sweat and lose water. Optimize your skin’s ability to maintain moisture levels by staying hydrated, sleeping with a humidifier, and applying a moisturizer before you get into bed. Natural skin care products that are pH-balanced provide the perfect conditions for beneficial rehydration and anti-aging effects.

Set The Stage

Finish Tasks

Take tasks to a point you feel comfortable letting them go until tomorrow. If you have several things lingering, make a list and agree that they can wait until tomorrow – most of the time, they can wait. Aim to finish up 60 to 90 minutes before bedtime, so you have time for the following steps.

Electronics Off

Turn off all electronics at least 30 minutes before bedtime. No computers, cell phones, iPads, TVs, etc.. Also, dime the lights in your room. The shift in light exposure will help signal your brain to start producing melatonin, the hormone you need to maintain high-quality beauty sleep.
If you’re a bedtime reader, read printed materials or get a shield that goes across your Kindle/e-reader that shifts the light to a more sleep-friendly version.

Beauty Ritual

Start by removing makeup, brushing teeth, flossing, applying face treatments, and whatever else you need to do to prepare yourself for bed (like a relaxing bath). Think of this as a pampering process. Tip: Wash your face and body before bed to help hydrate skin. But, since water has a high pH level, use a mildly acidic product after washing to restore an ideal pH to your skin and ensure a night of good skin repair.

Relaxation

Take a bath with a few drops of lavender essential oil and Epsom salt. Or practice meditation; write in a gratitude journal; use any relaxation technique that works for you. Baths are great because when you get out, the change in your body temperature from hot to cool helps signal your brain to release melatonin.
Enjoy a cup of herbal tea an hour or two before bedtime to relax. Herbal teas containing hops, passionflower, lemon balm, wild oats, chamomile, or valerian can help promote relaxation.

Restful Environment

Set the stage and ensure your bedroom is comfortable, cool, and pitch black. Light is one of the most significant factors to prohibit good beauty sleep because it prevents or reduces melatonin production through the night.
Tip: The best temperature for optimal sleeping is near 65 degrees.
Ensure you have a mattress and pillow that provide adequate support and keep your body in proper comfortable alignment, as well as bedding that is soft and welcoming.

Consistent Routine

Having a routine can help improve your sleep. Plan to go to bed and wake up at the same time each day/night to support your body’s circadian rhythm. Allow yourself enough time for at least 7 hours of uninterrupted beauty sleep.

Counteract Sleeplessness

The #1 contributor to poor sleep and sleeplessness is feeling emotionally upset, such as feeling stressed and anxious. These emotions can prevent you from entering a rejuvenating deep sleep. Engaging in stress management can help alleviate emotional upset – while these other tips can help you counteract sleeplessness.

Mental Relaxation

Try guided imagery, progressive relaxation, counting techniques, and other practices to release anxiety and ease you into sleep. The 4-7-8 method is a simple technique to try – Inhale through your nose for 4 seconds, hold for 7 seconds, and then exhale through your mouth for 8 seconds, then repeat until you fall asleep. The 4-7-8 method combines relaxation breathing with a mental task like counting that helps quiet the mind enough for you to drift off to sleep.

White Noise

Try adding some background noise, such as a wave sound machine or a fan. White noise is essentially a blanket that muffles any sudden change in sound consistency that might cause you to wake, like the sound of a car passing by or the heating/AC kicking on in the middle of the night.

Avoid Disruptor

Avoid alcohol and sugar within an hour of bedtime. Alcohol may help you fall asleep initially, but like sugar, it will disrupt your sleep later on in the night. Also, reduce the amount of caffeine you consume and stop drinking it after lunchtime. Caffeine interferes with the process of falling asleep and prevents getting into a deep sleep.

Exercise Timing

Regular moderate exercise (like hiking, swimming, and yoga) helps relieve tension in the body. Some people find that moderate exercise in the late afternoon or evening helps them relax and sleep better. However, be mindful of participating in vigorous activity (like running) too close to bedtime – or you may have trouble sleeping. If you have sleeplessness, switch up your routine to finish exercising 5 to 6 hours before bedtime.

Melatonin Caution ⚠️

Many people pop melatonin as though it were a simple supplement, but there is a reason OTC melatonin has been banned for years in many countries. Melatonin is a hormone, so use cautionwith supplementation.

If you’re considering taking a melatonin supplement, you can start with 0.5 to 1 mg before bed. If that doesn’t do the trick, you can try going up to 5mg. But, it’s wise to check with your healthcare provide to look for the underlying cause of your sleep issues.

If you need sleep support, melatonin can help change your circadian rhythm to reset your internal clock. It can be especially beneficial after a daylight savings time change or travel. To give it time to kick in, take melatonin 60 to 90 minutes before bedtime.

Sweet Dreams

Beauty sleep is essential to recharge your body and mind completely. Quality sleep is like magic – it refreshes and leaves you feeling energized, optimistic, and alert. In the long run, beauty sleep will help manage stress, ward off infections and assist in graceful aging.
Here’s to enjoying more beauty sleep—Sweet dreams!

The Spa Dr.® Approach

The Spa Dr.® offers natural skin care products that are safe and free from chemicals and toxins, which disrupt hormones. Our products are specially formulated to contain key nutrients in their pure and active form to provide optimal results. In addition, our products are pH balanced towards mild acidity to promote a healthy skin microbiome.

If you are not already part of The Spa Dr. community, please join us at TheSpaDr.com and on social media.

Feel free to share this article with your friends and spread the word to promote natural beauty.

Stress & Your Skin From The Inside Out

January 26, 2021 by Dr. Trevor Cates 2 Comments

Connection Between Stress & Your Skin

Stress shows up on our skin in many ways – acne, eczema, psoriasis, vitiligo, rosacea, dullness or dryness, oiliness, sensitivities, and irritations — even premature aging. Your mind and skin are closely interconnected. If you are suffering from any of the skin conditions above, you are well aware they can cause you stress. But did you know your skin condition can be triggered by stress? It’s true — stress is NOT solely a mental state!

Stress and your skin condition flare-ups are linked. Your body has a physiological response to the emotional changes you experience in your psychological state. This includes its response to stress, depression, and anxiety. In other words, stress has a real effect on your entire body, including the health of your hair, skin, and nails. When you are stressed, new skin issues can develop, or existing skin issues may flare-up.

The great news is there are many practical and straightforward steps you can take to ease the effects of stress on your skin.

First, let’s discuss the impact stress has on different skin conditions. Then, I’ll share my top tips on decreasing stress — so you can keep your mind, body, and skin clear and radiantly healthy.

Effects Of Stress On Skin Conditions

Acne – Stress and skin conditions like acne go hand-in-hand. Stress may not be the main cause of acne, but it is a big player. When you are stressed out, your adrenal glands release the hormone cortisol. A surge in cortisol causes increased sebum production, which triggers acne. Chronically high levels of cortisol can lead to sugar cravings, and eating sugar also increases acne breakouts. The presence of pimples is already stressful enough!

Eczema – Anxiety and stress about work, school, and home can cause an eczema flare-up. In part due to high cortisol levels triggered by stress, inflammation in the body can worsen existing skinflammation issues, like eczema.
The itching and discomfort of your eczema are stressful and may disrupt your sleep. But added stress can aggravate this further by unsettling your peace of mind and preventing any restful sleep. Studies have shown that sleep plays a role by impacting our skin’s ability to heal eczema. The combination of stress and eczema can provoke symptoms and make things worse.

Rosacea – Those of you with rosacea know that dealing with its visible symptoms may trigger more flushing, which can lead to even more stress. In a National Rosacea Society survey, people living with rosacea reported feeling anxious, depressed, and worried. Many reported having problems at work, in their marriage, and with meeting new people.
If you have rosacea, you already know it impacts your life on more than just a physical level, and I know how frustrating that can be. Women can sometimes cover it up with makeup, but that doesn’t address the underlying problem.

Vitiligo – This autoimmune skin disorder is characterized by white spots or patches appearing on the skin. Vitiligo spots lack pigmentation caused by the destruction or weakening of the pigment cells in those areas. Stress is not the direct cause of vitiligo, but it can make it worse. We know that stress negatively impacts our immune system, and being anxious or stressed can aggravate autoimmune conditions (including vitiligo and psoriasis).

Premature Aging – When we’re having a bad day, we usually frown more. While I’m a big fan of smile lines, I don’t think anyone likes the look of excessive frown lines, which are likely to occur with chronic stress. High levels of cortisol are likely to cause insomnia, belly fat, and an inability to roll with what life brings our way.

Top 10 Tips To Lower Stress

1. Laugh! – When we laugh, our cortisol levels drop, and serotonin (our mood-boosting neurotransmitter) increases. It’s the easiest way to stop stress fast. And, remember, smile lines are so much sexier than frown lines!

2. Breathwork – This might seem like a simple task, but most people don’t know how to breathe to relieve stress. The first step is to be aware of your breathing. Next, take deep breaths that expand your chest and belly while relaxing your muscles in your neck and shoulders. (Tip: try counting to 10 while breathing in and then another 10 count while breathing out.)

3. Positive Support Group – We can’t always choose who is around us at work and school, but we can choose with whom we spend our free time. Look for people who radiate positivity. You know who they are, and you’ll be happier for it! When we’re positive, too, our skin is more likely to heal and have a healthy glow.

4. Visualization – It only takes a few minutes and can reduce stress quickly. Close your eyes and picture a scene you love, such as a beach, mountaintop, or picnic spot, and sit quietly to fully experience the beauty, serenity, and joy it brings. If you have skin issues, you can also visualize your tissues’ healing and healthy, glowing skin taking over.

5. Nature – Step away from your computer, phone, or energy-zapping situation and into nature. Even if it’s just a quick walk around the block or park, a few moments in the sun and fresh air can boost your mood and give you a little extra Vitamin D to brighten your day. Not to mention, it’s a great time to take a break from a stressful situation and breathe.

6. Move Your Body – Studies show that moderate exercise improves our energy, mood, and sleep. If we exercise every morning (without overdoing it), it can help balance our adrenal function to better cope with stress.

7. Sleep Soundly – Sleep is essential to help us energize, manage stress, and stay focused and positive. Optimally, we should all get about 8 hours of uninterrupted sleep each night. (Tip: Try taking a warm bath with a few drops of lavender essential oil and some Epsom salt before bedtime.)

8. Healthy Diet – A healthy diet includes plenty of fresh vegetables and high-quality protein to ensure your body has all the nutrients it needs to keep your hormones balanced and your skin healthy. (Tip: Start your day with a nutrient-packed smoothie and skip the grains and sugar.)

9. Gratitude – Research shows gratitude helps us feel happier, improve our health, be better at dealing with problems that arise, and build solid relationships. (Tip: Start a gratitude journal and write down one thing every day that you’re grateful for.)

10. Meditation – research shows that meditation helps you lower stress, be more compassionate, improve sleep, boost mood, decrease inflammation, and even lower yearly doctor costs! The goal of mindfulness meditation is to focus and quiet your mind to have greater clarity and inner calm. (Tip: close your eyes and focus on a word that brings you a sense of peace. Let go of all other thoughts.)

6 Quick Fix Remedies For Signs Of Stress

1. Puffiness Under Eyes – Try arnica gel, a plant extract useful for bruises, pain relief, and swelling. The active chemicals in arnica may reduce swelling, decrease pain, and act as antibiotics, which can be helpful for puffy eyes. .You can also dab an antioxidant serum under your eyes to reduce swelling.

2. Breakouts – Use a purifying mud mask or try this DIY turmeric + honey paste: Mix 1 Tbsp plain yogurt, 1 Tbsp raw honey, and 1 tsp turmeric powder into a paste. Apply to face and neck and leave for about 10 to 15 minutes. Then wash with cool water, pat your skin dry, and apply your favorite serum and moisturizer.

3. Dullness – Use an exfoliant to remove dead skin cells from the surface of your skin and leave your skin feeling smoother and more radiant looking. A plant-based oil blend will also hydrate the skin and reduce the dullness that many Sage skin types have.

4. Extra Oily – Don’t over-cleanse — that is the biggest mistake! Use a gentle cleanser twice a day, and softly pat the skin dry. Use a plant-based oil blend with anti-microbial and anti-inflammatory properties to provide hydration without breakouts. Try using blotting papers. The papers won’t treat the sebum production, but they’ll lift excess oil from your skin to reduce shininess.

5. Sensitive Skin – On your face, use The Spa Dr. Clear: Gentle Cleanser and leave it on for a minute. For your body, try an oatmeal bath.

6. Dry Skin – Glow Boost, or another plant-based oil, like argan oil are great for hydrating dry skin. AVOID synthetic mineral oil, or petroleum-based oil. The concern is that these oils may have impurities and they don’t provide nourishment for your skin.

Stress Can Effect Anyone’s Skin

Even if you don’t live with a skin condition, you may not treat your skin well when dealing with stress. Stress for many people often leads to bad habits, for instance by neglecting there skin care regimen or picking and rubbing bumps and blemishes. Bad habits, such as picking and rubbing, are dangerous because they can cause permanent scarring. While neglecting proper skin care can lead to new skin issues, breakouts or flare-ups.

You can have healthy glowing skin by nourishing your body on the inside with healthy foods and nutrients. Then, nourish your skin from the outside by selecting skin care products that are pure, natural, safe, and properly pH-balanced to gently care for your skin.

The Spa Dr.® Approach

If you are not already part of The Spa Dr. community, please join us at TheSpaDr.com and on social media.

Feel free to share this article with your friends and spread the word to promote natural beauty.

Do you have any stress-relieving or natural beauty tips you’d like to share?

Hormones And Skin Health

December 8, 2020 by Dr. Trevor Cates 8 Comments

Hormones & Skin

Are you “hormonal,” or is your body just trying to tell you something? Hormones have a profound effect on your skin and your overall health as you age. Think of hormones as a musical instrument and your body as a symphony orchestrated by those instruments. Each instrument must play its part at the right volume to create a balanced and beautiful symphony. If even one instrument is off-key (out-of-balance), there will be noticeable signs. As you can see, Hormones and skin, and health have an interconnected relationship.

Noticeable signs for your skin include dryness, acne, fine lines, wrinkles, and rosacea. For your health, the noticeable signs can include a negative impact on your metabolism, mental focus, memory, cognition, aging, sleep, fertility, and even sex drive. Hormones also play a role in cardiovascular health, bone growth, and blood sugar regulation.

To complicate any efforts to balance hormones, our bodies continually go through hormonal changes as we age. For example, as we age, the production of certain hormones, such as estrogen and progesterone, will change, affecting our health and skin. So, as you can see, if you’re suffering from imbalanced hormones, you may face many health and skin issues. Don’t worry, though — I’m here to help you learn how to address hormonal imbalances naturally.

Things We Do That Disrupt Hormones

Many of your everyday habits can disrupt hormones – including poor eating, sleeping, and exercise habits. Certain medications such as birth control can throw hormones for a spin and lead to nutritional deficiencies. Chronic stress will disrupt hormones, decrease quality of life, and possibly lead to mood disorders.

Another major contributor to hormone disruption can be found in the ingredient list of some skin care products. Many skin care products contain endocrine-disrupting chemicals (EDCs), which interfere with hormones’ normal function. These chemicals are absorbed into the bloodstream and can potentially wreak havoc on your endocrine system.

According to the Endocrine Society, EDCs are associated with fertility issues, breast development, breast cancer, prostate cancer, thyroid disease, neuroendocrine problems, obesity, and cardiovascular disease.

A critical step for reducing exposure to EDCs is to be very particular about what we put on our skin. For example, avoid using oxybenzone (found in sunscreen), parabens, and fragrance because they can have hormone-disrupting effects. Choose skin care products with safe and natural ingredients.

Hormones With The Greatest Effect

There are four main hormones that profoundly affect skin and health and can lead to signs of premature aging. They include estrogen, testosterone, thyroid hormones, and cortisol. Testosterone and estrogen are needed to help maintain the delicate balance known as homeostasis. While cortisol helps balance blood sugar levels, regulate metabolism, aid in reducing inflammation, and assist with memory formulation. Thyroid hormones are secreted into the blood, then carried to every tissue to help your body use energy, stay warm, and keep your brain, heart, muscles, and other organs working properly.

Many other hormones play a role in maintaining our health, but these are the four major contributors to most people’s skin types. Here is what happens when these hormones are imbalanced:

Estrogen

Levels decline as we age, which significantly affects how our skin looks and feels. Low estrogen can cause the skin to become dry, less elastic, and more fragile. For women over the age of 40, declining estrogen levels is the leading cause of dry, sagging skin. Fine lines turn into deep creases. The skin around your eyes and lips may droop. Other signs of low estrogen may be bone loss, hot flashes, insomnia, mood changes, night sweats, or vaginal dryness. If you are over 40 and seeing any of these signs, you may need additional estrogen support.

On the other hand, high estrogen comes with its own problems. Women who are pregnant or on birth control pills generally have higher estrogen levels and are more prone to hyperpigmentation (also known as melasma). If you’re an Amber-type (see pages 23–25 of my book); taking hormones; experiencing melasma – be sure to balance your hormones, especially estrogen.

Not sure which skin personality type you are? Find out here.

Testosterone

Testosterone is an important hormone involved in skin health. It stimulates the sebum-producing glands, which are important for protecting skin with natural oils, but overproduction can lead to acne. Age-related hormonal changes, such as those experienced during puberty and menopause, may cause testosterone to change and metabolism shifts, leading to oily or breakout-prone skin. Even as an adult, if your testosterone levels change, you may experience acne even if you never had a problem as a teen! If you are an Olivia-type (see pages 25–26 of my book), your skin is excessively oily, or you are prone to acne, you might be dealing with a testosterone imbalance.

Thyroid Hormones

These hormones can also influence your skin’s appearance. An overactive thyroid can cause warm, sweaty, and flushed skin, while an underactive thyroid can lead to dry, coarse skin with a reduced ability to perspire. If you suffer from any of these skin problems and have weight, digestion (constipation or diarrhea), or energy issues (fatigue or feeling over-stimulated), talk with your doctor about thyroid testing. The tests to ask for are TSH (thyroid stimulating hormone), Free T3, Free T4, and if you can, thyroid antibodies, and a reverse T3.

Cortisol

Cortisol is released from your adrenal glands,in response to stress. Surges of this hormone due to a highly stressful situation may cause increased sebum production and can trigger acne and amp up inflammation, making almost any skin condition worse. Chronically high cortisol levels can worsen conditions, including acne, eczema, rosacea, and vitiligo. A high level can also lead to sugar cravings, but eating excess sugar increases ‘skinflammation’ and breakouts. So you may get caught in a vicious cycle.

Experiencing adrenal fatigue or chronically imbalanced cortisol levels can leave you feeling “tired but wired.” Suppose you have noticed weight gain around your middle section, or you’re experiencing fatigue, insomnia, or sugar cravings. In that case, you may need extra support from a physician to balance your cortisol levels.

How To Balance These Major Hormones

Now let’s discuss what you can do to support balanced hormones. You can do several things to support hormone balance in your body by managing your stress levels, eating healthy, getting enough quality sleep, and exercising regularly.

A clean, nourishing diet can help with hormone production and metabolism by supporting your liver’s detoxification pathways to break down hormones, which in turn helps your body maintain balanced hormone levels. Foods to support liver detoxification include onions, garlic, and cruciferous vegetables – such as broccoli, cauliflower, and cabbage.

Balance Estrogen

Depending on if you have low or high levels of estrogen, there are a few natural tips to consider. If you are experiencing symptoms of low estrogen, you may want to incorporate various herbs and botanicals such as maca, black cohosh, and hops. Flaxseed is high in soluble fiber and in lignans, which are a phytoestrogen. Phytoestrogens can mimic estrogen in the body. They have been found to be beneficial in combating symptoms and conditions caused by estrogen deficiency.

If your estrogen levels are high, consider eating seaweed and cruciferous veggies (broccoli and kale), season foods with turmeric, or you may want to take supplements such as DIM (diindolylmethane, found in cruciferous vegetables) to help boost the way your body metabolizes (breaks down) estrogen.

If you think your estrogen levels may be out of balance, talk with a qualified healthcare provider about testing your hormone levels and getting individualized support.

Balance Testosterone

If you’re experiencing oilier skin due to androgen excess, it is a good idea to avoid dairy. Dairy products are made with the milk of pregnant or recently pregnant cows, which contain hormones that can potentially impact your own hormone balance. Dairy sensitivity may trigger your body’s inflammation response and lead to breakouts, as well.

A study on omega-3 fatty acids (in fish and supplements) showed that regular use could balance testosterone levels. A diet short of Omega-3’s fatty acids can leave your skin dry, itchy, and prone to acne, so make sure you get enough. There are various sources of Omega-3s. Zinc is another supplement I recommend to help balance testosterone. You can get zinc in a supplement or by eating green beans, sesame seeds, and pumpkin seeds.

Balance Thyroid Hormones

If your thyroid is low, high, or you have antibodies, your doctor’s treatment plan will be tailored specifically to the problem you are facing. TSH, Free T3 or T4, thyroid antibodies, and reverse T3 are the blood tests to ask your doctor to run. When the results come back, ensure they’re within optimal ranges, rather than the broad “normal” range. To help achieve optimal thyroid function, consider working with a licensed naturopathic physician or functional medicine practitioner.

That said, there is food that can help aid healthy thyroid function. These foods include seaweed, which is naturally rich in iodine – a trace element needed for normal thyroid function. Also, eating fish, eggs, and nuts rich in Omega-3 fatty acids and selenium, which are known to support healthy thyroid function.

Balance Cortisol

A saliva test can identify your cortisol levels. So, talk to your healthcare provider for more information about testing.

If you suffer from imbalances in cortisol, the recommendations I give in the “clean mind” section of my book Clean Skin From Within can help support your adrenal function. Some other natural ways to balance cortisol include creating a bedtime routine to support a good circadian rhythm to optimize hormone balancing. Limit or eliminate alcohol, caffeine, sugar & processed food. Incorporate regular moderate exercise. Go enjoy a massage to relax your body and reduce stress. Participate in some mindful meditation to reduce anxiety. Also, consider discussing with your physician or pharmacist supplements that will support healthy adrenal function.

Abnormally high cortisol levels cause thin skin that appears almost paper-thin. To support your skin externally, use skin care products that contain adaptogenic herbs such as rhodiola, ashwagandha, astragalus, and ginseng. Ginseng is a powerful adaptogen herb that increases your overall resistance to all types of stress and helps rejuvenate and invigorate tired-looking skin.

Balanced Hormones & Skin Health

Hormones affect your skin health as you age in so many ways because they regulate so many of our bodily functions. Keeping them balanced and functioning properly helps you look and feel your best. A great place to start for balanced hormones is to eat nourishing and cleansing foods, manage stress, and avoid personal care products that contain EDCs.

Not sure how hormones are affecting your skin? Take THE SKIN QUIZ and find out now!

Are you looking for support to balance hormones? The Spa Dr.’s two-week online program (also found in my book Clean Skin From Within) gives in-depth guidelines and shares which foods to eat to help improve detoxification and establish balanced hormones.

The Spa Dr.® Approach

At The Spa Dr.® – our approach is to help shine the light on skin care information and offer guidance to nurture your skin care journey. We believe the information we provide will help support your self-care and healing, and we want you to feel safe and cared for within our community!

If you are not already part of The Spa Dr. community, I invite you to join us on social media.

I hope you enjoyed these natural beauty tips. Feel free to share them with your friends, and spread the word to promote natural beauty.

I would love to hear about your story. Which hormones are affecting your skin and health right now? And what are you doing to keep them in balance? Share your comments below!

The Scary Facts about Sugar and Your Skin

June 30, 2020 by Dr. Trevor Cates 5 Comments

Do you know the scary facts about sugar and your skin?

I’m not a fan of eating refined and added sugars for many reasons, but particularly for their effects on the skin. A diet heavy in foods with refined and added sugars nearly always leads to a variety of skin issues. Don’t believe me? Keep reading to discover these scary sugar facts and the alarming ways sugar ruins your skin.

With a few dietary changes, you can get beautiful skin in no time!

INFLAMMATION:One of the main ways sugar ruins your skin is by causing inflammation in the body. Sugar is highly acidic, and while all acidic foods cause inflammation to some degree, sugar is one of the worst. How so? Sugar causes blood sugar levels to surge, which triggers inflammation. A sign of inflammation are breakouts, so avoid refined sugars as well as foods with added sweeteners, including cane sugar, agave syrup, molasses, maple syrup, and honey, particularly if you’re prone to breakouts. If you want a touch of sweetness, opt for fresh fruit or the natural sweetener Stevia instead.

WRINKLES: A diet high in sugar can damage elastin and collagen molecules in the skin, increasing fine lines and sagging skin. Sugar creates wrinkles by affecting what type of collagen your skin is composed of. The most abundant collagens in the skin are types I, II, and III. Type III is the most stable and longest-lasting plump wrinkle-resistant collagen. When we are young, our skin has a great deal of type III. However, when you eat a diet high in sugar, excessive glycation transforms type III collagen into type I, a thinner and more fragile collagen – creating wrinkles. I discuss in depth here the root causes of wrinkles and fine lines.

What remedy is best for your skin type?

Discover your skin type and get your personalized skincare Rx.

Take The Skin Quiz

BLOOD SUGAR IMBALANCE: Sugar causes significant, rapid changes in blood sugar. Whenever you eat foods with high sugar content, your blood sugar rises rapidly. Then, once insulin, the hormone that regulates blood sugar, is released into your cells, it falls again. When you experience this sugar crash, you often feel hungry, shaky, and moody. Every time this happens, your body experiences internal stress, which often leads to breakouts and dull-looking skin. To protect yourself and maintain balanced blood sugar levels, eat meals that contain plenty of fiber, protein, and healthy fats. Looking for something healthy and delicious that will balance your blood sugar and care for your skin and body? Check out the 19 best food for your skin.

FREE RADICALS: Free radicals are the components that cause inflammation and disease in the body. Studies have linked high-sugar foods and high-sugar diets with creating free radicals in the body. Antioxidants are essential fighters in the war against free radicals, and foods with natural sugars, such as fruits and vegetables, are excellent sources. Follow a plant-based diet as much as possible, avoiding foods with added sweeteners, to boost your antioxidant levels and help your body win its fight against free radicals. Combat free radical damage from the inside out by using a pure source of omegas like The Spa Dr. Astaxanthin + Omega Krill and use an antioxidant serum like Nourish to help combat environmental damage on the outside.

REDNESS AND RASHES: The inflammatory properties of sugar also cause red, irritated skin. Many people who suffer from rashes or are prone to yeast imbalances can blame their issues on a diet loaded with sugar. To clear your skin, eliminate refined and added sugars and focus on beautifying green veggies and fiber-rich foods. To learn more about the root causes of redness and rashes check out my book Clean Skin From Within.

DEHYDRATION: Collagen is what keeps your skin looking young and wrinkle-free, but sugar attacks and eats collagen at the cellular level. This has a dehydrating effect on your skin and makes it look dull. And, of course, dehydration also leads to premature wrinkles. Sugar also sucks the water from your body’s cells, leading to dry, puffy skin and those terrible under-eye circles that we all hate. In addition to drinking plenty of water stay hydrated, avoid eating sugary foods, especially when you want to look your best.

DIGESTION PROBLEMS: Many people experience digestive issues after eating sugary foods, such as gas or a stomach ache. This is because sugar is very hard on your digestive tract, thanks to the fact that it creates inflammation and flora imbalances in the gut. Besides, sugar cannot be broken down into nutrients beyond pure glucose. Once the glucose is gone and your blood sugar spikes, sugar creates a toxic state in your stomach. And, any time food doesn’t digest well, it shows in your skin. Eliminating sugar tends to lead to a better functioning digestive tract, healthy microbiome, fewer food cravings, and better skin.

BREAKOUTS: Sugar creates a perfect environment for acne to thrive. First off, sugar increases inflammation throughout your body, making blemishes extra red and painful. Sugar can create imbalances in your gut microbiome, which leaves you vulnerable to skin that is acne-prone. And, increases in blood sugar cause insulin to rise, which triggers excess sebum production in the skin and androgen activity. This makes Olivia skin types more prone to breakouts.

To help you achieve glowing skin and vibrant health, complete this quiz and get your skin score.

It’s FREE, so give it a try!

26 All Natural Beauty Tips For Any Skin Type

February 25, 2020 by Dr. Trevor Cates 13 Comments

Natural beauty may seem elusive. Perhaps even a bit difficult to achieve. But it’s really not. Everyone can be naturally beautiful. Yes, even you. And it’s far easier than most people realize.

After years of skin care research and practicing naturopathic medicine, I’ve found dozens of ways you can develop healthy and naturally glowing skin in just a few steps and with just a few ingredients you likely already have in your house.

So if you’ve been thinking about trying expensive or invasive procedures… or if you’re using products full of chemical-based ingredients – for the love of your skin, please stop. As an alternative to expensive, invasive procedures and toxic skin care ingredients, these do-it-yourself tips will help you save time, money, and your health.

And, what’s better still – using the natural healing powers of nature, and supporting your body’s innate healing capacities will not only help you to look naturally beautiful… it’ll help you feel your best too.

26 Natural Beauty Tips:

Eliminate tired Puffy Eyes with Chilled Tea Bags
Use Raspberries And Coconut Oil For Brighter Lips
Get A Natural Face Lift With Simple Yoga Poses
Get Soft, Kissable Skin With A Natural Pomegranate, Raspberry, and Sweet Almond Oil Blend
Reduce Skin Creases By Changing Your Pillowcase
Hydrate Dry Skin With Coconut Water
Prevent Sun Damaged Skin By Eating Wild Salmon
Remove Dead Skin And Revitalize Your Face With An Organic Papaya Mask
Turn Mineral Makeup Powder Into A Natural Sunscreen
Hydrate And Nourish Lips With Shea Butter
Get Clear Radiant Skin By Cutting Sugar Out
Reduce Fine Lines And Wrinkles With Bone Broth
Cleanse Your Skin With Almond Oil
Stop Dark Circles Under Your Eyes With Arnica
Improve Your Complexion With Ylang Ylang Oil
Turn Stress Into Bliss For Clear Beautiful Skin
Prevent Sunburns, Sun Damage And Uneven Skin Tone With Green Algae
Get Natural Glowing Skin With Micronutrients
Use Aloe Vera To Transform Red Irritated Skin Into Soft Healthy Skin
Super Moisturize Skin Naturally With Hyaluronic Acid
Get An Instant, Youthful Skin Lift Using Antioxidant-Rich Natural Actives
Brighten Dull Skin Using Green Tea As A Toner
Eliminate Pimples For Clear Skin With Tea Tree Oil
Use Chamomile Tea Ice Cubes To Freshen Up Tired Looking Skin
Clean Facial Pores With Honey, Turmeric, And Yogurt For A Smoother Complexion
Make A Natural Beauty Mask To Restore And Hydrate Tired Dull Skin

For individualized tips based on your skin type click here to take my Skin Quiz!

1. Eliminate Tired Puffy Eyes With Chilled Tea Bags

The skin around your eyes is softer, thinner, and more sensitive to inflammation. Which is why environmental or topical toxins, a lack of sleep, hormonal changes and allergies often lead to tired puffy eyes.

To eliminate tired puffy eyes just use chilled tea bags. The antioxidants, caffeine, and tannins in green, black, and chamomile teas help reduce irritation and work to soothe your skin quickly. The anti-inflammatory properties in teas also reduce fluid retention and promote blood circulation around your eyes – giving your eyes a fresh, renewed appearance.

To use chilled tea bags – briefly steep 2 green, black, or chamomile tea bags in hot water for less than a minute. Then remove the tea bags from the water and chill in a small bowl in the refrigerator. Once chilled, place 1 bag over each closed eyelid. Leave on your lids for 5 to 15 minutes. Watch this video if you’d like to see me explain this.

2. Use Raspberries And Coconut Oil For Brighter Lips

A range of lifestyle and medical factors can lead to darker or duller lips over time. Most often this harmless condition can be caused by excessive sun exposure, dehydration, lip sucking, allergic reactions, smoking, etc.

You can brighten darker and duller lips with cosmetic procedures like laser or chemical treatments (such as hydroquinone and kojic acid). Or you can use raspberries and coconut oil as a natural lip brightener.

Raspberries are one of the few fruits rich in Vitamin E – so its antioxidant properties help reduce skin damage and nourish your skin. And coconut oil is a fantastic natural skin moisturizer that melts on your skin as soon as you apply it. So it seeps directly into your skin’s pores.

When combined raspberries and coconut oil nourish and moisturize your lips deeply and thoroughly – for a brighter healthy look.

To use raspberries and coconut oil – warm 1 Tablespoon of coconut oil in a small saucepan on low heat until it liquefies. Remove from heat and add 4 fresh or frozen red raspberries. Mash berries and blend until smooth. Place in a small glass container and refrigerate until firm. Use clean fingers or a lipgloss brush to smooth over lips. Make this fresh every few days.

3. Get A Natural Face Lift With Simple Yoga Poses

Ever wonder why some women have firm, smooth skin no matter season it is? Ask them and you’ll likely learn they do yoga. Yep, yoga! Doing inverted yoga poses will boost oxygen-rich blood circulation to your head which will help give your face some extra lift and vitality.

Yoga also helps you relax, can elevate your mood, and help balance your hormones which can lead to firmer, smoother looking skin.

The “downward dog” yoga pose is both simple and easy to do by getting on the floor on your hands and knees and then straightening your legs. Even rather simple yoga poses like bending down and touching your toes can work miracles on your face. Stay in one of these positions as long as you feel comfortable, for about 1 to 5 minutes.

Want a few more poses? Here are 14 yoga poses you can do for glowing skin.

If you have physical limitations such as injuries or back pain, check with your healthcare provider for ways you can modify these poses to better suit your needs.

4. Get Soft, Kissable Skin With A Natural Pomegranate, Raspberry, and Sweet Almond Oil Blend

Your skin contains a mixture of skin cells and natural oils that help it stay hydrated. If your skin is damaged (from aging, sun exposure, harsh chemicals, some medicines, etc.) and isn’t able to retain moisture, or if your skin’s cell renewal process goes haywire, your skin can become dry, flaky, or scaly.

If you don’t have a condition that requires a medical provider’s care, and you’d like to avoid over-the-counter products that may or may not work… you can always naturally hydrate dry skin – and add an extra glow to the end of your skin care routine – by creating an antioxidant-rich oil blend using natural pomegranate, sweet almond oil and raspberry oils.

Pomegranate oil has anti-aging properties due to a high amount of Vitamin C, and it can help in the production of collagen. Almond oil is mild and hypoallergenic which makes it great for sensitive skin. It’s also rich in Vitamin E, an antioxidant that helps your skin cells regenerate faster. And raspberry seed oil is rich in ellegic acid and Vitamin E which have anti-aging effects and help prevent oxidative damage.

When combined, these three oils make an incredible moisturizer that softens your skin.

How to create a pomegranate, raspberry, and sweet almond oil blend:

Apply after cleansing or after putting on makeup. Mix together equal parts Pomegranate seed oil, Raspberry seed oil, and Sweet Almond Oil, or get the already made The Spa Dr. Glow Boost.

Place 3 to 6 drops of the oil mixture in the palm of your hand, rub your hands together to warm the oils. Then, with your fingertips gently press the warm oil into dry areas of your face or areas where you have fine lines and wrinkles.

5. Reduce Skin Creases By Changing Your Pillowcase

Sleep wrinkles?! Even with a flawless skin care routine, using the best skin care products, you can still wake up each morning with sleep wrinkles if your bedsheets and pillowcase are made from coarser fabrics.

As you get older, sleep wrinkles can occur because your skin loses collagen and elasticity. If you sleep on your side or front – the pressure, friction and compression from the weight of your head on the pillow or bed can cause your skin to fold and crease. With younger skin those folds and creases fade quickly due to plenty of collagen and elasticity in your skin. But as you get older those sleep lines tend to stick together more and deepen. Leaving permanent sleep wrinkles on your face.

To help reduce skin creases, instead of using bedsheets and pillowcases made from coarser fabrics, choose materials that are soft, smooth and silky – with a high thread count.

If you sleep on your side, try switching sides occasionally or sleeping on your back, so your face doesn’t wrinkle over time from pressure in certain areas. But, don’t stress about this… ultimately, you want to be comfortable because high-quality sleep is essential for natural beauty. Want some more beauty sleep tips? Here’s a few from my friend Kathy Smith.

6. Hydrate Dry Skin With Coconut Water

Most of the time, dry ashy skin is just a minor annoyance. But sometimes, it leads to uncomfortable itchy patches, or burning rough spots. Dry ashy skin is caused by a lack of moisture, which leaves your skin dehydrated.

While soaps, lotions, and detergents that contain harsh chemicals often cause skin to dry out. So will cold, harsh weather, with low air humidity; and long hot baths or showers with prolonged water exposure.

If you’re looking to hydrate your skin from the inside out – so your skin appears nourished and vibrant – coconut water is a great choice.

Coconut water is rich in nutrients, acts an anti-inflammatory, a detoxifier and an anti-microbial – which means it helps promote clear skin. More importantly though, coconut water naturally moisturizes your skin without adding excess oil. And the presence of potassium in coconut water helps with hydration balance for fluid and electrolyte levels in your body.

So start your morning with a glass of fresh unsweetened coconut water. And, then – throughout the day – drink filtered water. At meals include skin-hydrating foods such as wild salmon, avocado, olives, and coconut.

7. Prevent Sun Damaged Skin By Eating Wild Salmon

Sun exposure accelerates the effects aging your skin and increases your risk for developing skin cancer. Over time, the sun’s ultraviolet (UV) rays damage the fibers in your skin called elastin.

When these fibers break down, your skin begins to sag, stretch, and lose its elasticity – or its ability to return to a youthful shape and bounce after stretching. Which is why sun damage causes most of the wrinkles (and age spots) you’ll see on people’s faces.

You can help your skin stay healthy though, and provide it with an “internal sun block” when you eat wild salmon. Wild salmon helps prevent sun damage because it contains high levels of astaxanthin. Which makes wild salmon something of a super food.

Astaxanthin is the reason wild salmon has a red pigment, and is a potent antioxidant that helps protect your skin from the harmful effects of UVA sun damage because of its capacity to promote skin elasticity and hydration. Leading to healthy, younger looking skin.

It’s found in seafood such as salmon, krill, shrimp, lobster, crabs, and crayfish. You can also get astaxanthin through supplements. Enjoy several servings per week of wild salmon and seafood and consider taking a supplement every day, especially during sunny times of the year. You also want to protect your skin on the outside with a natural sun protector.

8. Remove Dead Skin And Revitalize Your Face With An Organic Papaya Mask

Every day your skin sheds millions of dead skin cells. The natural life cycle of skin is for these dead skin cells – which originate in each layer of skin – to move from the lower (hypodermic and dermis) layers through the surface (epidermis) layer where they can fall off.

But when dead skin cells get stuck on their way to the surface of your skin blackheads, whiteheads or pimples appear. By helping remove the upper layers of dead skin, you can diminish the risk of blocked pores and keep your skin healthy.

Using an exfoliant is a great way to remove dead skin and revitalize your face. Many exfoliants though contain abrasive ingredients that scratch, which may damage your skin and speed up signs of aging.

So it’s best to use an enzymatic exfoliant that contains fruit like papaya and pineapple.

Papaya contains the natural enzyme papain, and pineapple contains the enzyme bromelain. These two protein-dissolving agents help naturally exfoliate and lift away dry, dead skin cells. And when dead skin cells are removed, the risk of developing blackheads and pimples diminishes. Leaving your skin healthy, smooth, and soft.

How to make an organic papaya mask:

Greener (unripe) papayas have higher amounts of papain, so opt for these to get the best benefit. If you have sensitive skin, use ripe papayas as they are less likely to trigger an inflammatory reaction.

Scoop out a ¼ cup raw papaya flesh and mash or blend with 1 Tablespoon fresh pineapple until smooth. Apply to dry skin and leave on for 5 to 15 minutes. Then rinse with cool water. If you have sensitive skin, do a patch test on your arm before applying to face.

The alpha hydroxy acids and the enzymes in this recipe dissolve dry, dead skin. You only need to do this once or twice per week.

9. Turn Mineral Makeup Powder Into A Natural Sunscreen

It’s no secret that prolonged exposure to the sun’s ultraviolet (UV) rays leads to sunburns and an increased risk of skin cancer. Which is why it’s a good idea to wear sunscreen year round. Because sunscreen helps your skin look healthier and younger.

Many sunscreens contain chemical ingredients though – that can do more harm to your skin and health than they do to protect your skin from UV rays. So when choosing a sunscreen avoid those with chemicals and opt instead for one that’s mineral based.

Mineral sunscreens use two natural minerals — zinc oxide and titanium dioxide — as active ingredients. And instead of absorbing into your skin, these minerals sit on top of your skin; protecting it by reflecting UV rays away.

But when applied to your skin, mineral sunscreens can sometimes appear white and pasty. Not exactly the look you’re probably going for.

However, you can protect your skin from sun damage AND avoid a white, pasty look by combining mineral powder makeup with your mineral sunscreen.

It’s the best of both worlds.

You can use a tinted mineral sunscree instead of foundation, or mix your favorite mineral makeup powder with a sunscreen like this one for a natural makeup that is light and protects your skin from the sun’s damaging effects. Helping keep your skin healthy and protected.

For more tips on how to combine mineral powder makeup and sunscreen, watch this video.

10. Hydrate And Nourish Lips With Shea Butter

The skin on your lips is soft, delicate, and sensitive. Which is why kissing feels so good! But it’s also why sudden temperature changes, dry air, and wind exposure can cause your lips to become chapped, crack and even split.

The skin that covers your lips is some of the thinnest found on your body. While certain parts of your face — like your cheeks — have as many as 16 layers of skin, your lips only have four or five layers. That’s why it’s so easy for your lips to become irritated almost any time of the year.

Your lips are also prone to flaking and peeling since they’re unable to produce their own moisture, and they don’t have the same protection from the elements as the rest of your skin.

Using a lip balm is a great way to hydrate and nourish your lips. Unfortunately, many traditional lip balms contain petrolatum, mineral oil, and hormone-disrupting oxybenzone that only further perpetuate the problem.

A better approach is to use a lip balm made from nourishing natural ingredients such as shea butter (or cocoa butter) and coconut oil.

Shea butter is fat that’s extracted from the nuts of the shea tree. Its high concentration of vitamins and fatty acids — combined with its easy-to-spread consistency — make it great for smoothing, soothing, and conditioning your lips. And coconut oil is a fantastic natural skin moisturizer that melts on your lips as soon as you apply it.

You can make your own lip balm for sexy, soft lips using equal parts of these ingredients or simply follow my friend Katie’s (Wellness Mama) DIY recipe here.

11. Get Clear Radiant Skin By Cutting Sugar Out

Sugar is the biggest contributor to inflammation that shows up on your skin as acne, dry itchy skin, and wrinkles. Sugar is highly acidic – and sure, all acidic foods cause inflammation to some degree, but sugar is one of the worst.

Sugar causes significant, rapid changes in blood sugar. Whenever you eat foods with a high sugar content, your blood sugar rises rapidly. Then, once the hormone that regulates blood sugar is released into your cells, it falls again. When you experience this sugar crash, you often feel hungry, shaky, and moody. Every time this happens, your body experiences internal stress, which often leads to breakouts and dull-looking skin.

The inflammatory properties of sugar can also cause red, irritated skin. Many people who suffer from rashes or are prone to yeast imbalances can trace their issues back to a diet loaded with sugar.

To protect yourself and maintain balanced blood sugar levels, eat meals that contain plenty of fiber, protein, and healthy fats. And to clear your skin, eliminate refined sugars and foods with added sweeteners, including white and brown sugar, agave syrup, molasses, maple syrup, and honey… and focus instead on beautifying green veggies.

Try cutting sugar from your diet for 10 days, especially if you have an important day coming up and want to look your best. If you want a touch of sweetness, opt for fresh fruit or the natural sweetener Stevia instead.

12. Reduce Fine Lines And Wrinkles With Bone Broth

Collagen helps give your skin its tone and is crucial for healthy, younger looking skin. As a structural protein, collagen supports your skin’s elasticity, as you age though the collagen production in your body will naturally start depleting – which is why you’ll want to consider taking a high-quality collagen supplement from a clean source.

Since the loss of collagen leads to the appearance of lines, wrinkles and even thinning of the skin, the more you’re able to maintain higher levels of collagen the more youthful your skin will appear.

To help with collagen production eat foods rich in Vitamin C, but for a more direct approach – try bone broth and gelatin. They both contain collagen your body can quickly absorb.

Bone broth is rich in collagen, and helps support tissue regeneration by feeding your body proteins that encourage the appearance of new cells. It also acts as a detoxifier, which makes your skin look healthier since it helps diminish the appearance of blackhead and pimples.

Bone broth is also rich in glycine and proline. These amino acids are responsible for the correct production of collagen to help reduce fine lines and wrinkles, and promote healthy digestion too.

My colleague Dr. KellyAnn Petrucci loves bone broth. She has a delicious beef bone both recipe you can try.

13. Cleanse Your Skin With Almond Oil

A good cleanser should clear your skin of debris, sweat, and makeup. Your skin should feel clean without being stripped of its natural oils or its natural skin microbiome – those microorganisms that live on your skin helping to protect it and keep it healthy.

To look it’s best, your skin needs its natural oils and a healthy skin microbiome. A lot of cleansers though make your skin feel like it’s really clean – perhaps even squeaky clean – but they’re actually removing some important lipids from your skin and disrupting the pH of your skin.

Instead of stripping your skin with foamy cleansers you can use oils such as argan and almond oil to cleanse your skin naturally, or use a natural cleanser.

The natural actives in argon oil and almond oil are fantastic at cleansing your skin thoroughly while also helping to replace lost lipids.

Yes, they can remove makeup, but they also hydrate your skin – being absorbed into your skin without blocking your skin pores. And they have a high amount of vitamins A, B and E that feed your skin and leave it supple and glowing. Pure almond oil also keeps your skin properly moisturized for a longer period of time.

So instead of using soap that lathers and strips your skin, try using argon or almond oils as a cleanser to nourish your skin while you cleanse for a healthy clean glow.

You can learn more about cleansing in this video.

14. Stop Dark Circles Under Your Eyes With Arnica

The appearance of dark circles under your eyes is often due to a lack of sleep, but they can also be caused by food and environmental allergies, nutritional deficiencies, hormonal changes, and aging.

Dark circles caused by food and environmental allergies are called “allergic shiners” and are best treated by identifying possible allergens you’ve come in contact with – and then avoiding them for 10 days to see if the skin tone under your eyes returns to normal.

If that doesn’t work, start by increasing the amount of water you drink each day. Dehydration can lead to the appearance of dark circles because the skin around your eyes is very close to the underlying bone, and a lack of fluids can cause blood vessels to become more visible.

In addition to drinking more water try using arnica gel or skin care products containing arnica.

Arnica is a flowering plant in the sunflower family. Its yellow petals are collected and dried for use in herbal remedies and medications. Arnica helps boost the circulation of white blood cells which helps accelerate healing. It also has powerful anti-inflammatory properties that alleviate swelling and reduce the appearance of dark under eye circles.

Most natural arnica gels will help with periodic dark circles, but to keep those dark circles away its best to use a natural skin care product that contains arnica daily.

15. Improve Your Complexion With Ylang Ylang Oil

The primary cause of dry, oily skin (aka combination skin) is simply genetics. And balancing a dry and oily complexion – whether you have an oily T-zone, large pores, or dry spots – can be frustrating and challenging.

While hydrating, cutting out sugars from your diet, and using natural skin care products will help… sometimes your skin needs a little extra help balancing the amount of oil it produces and where.

For combination skin, Ylang Ylang oil helps balance sebum levels for both dry and oily complexions. And, in addition to having soothing and smoothing effect, it has a lovely smell.

Ylang Ylang oil helps balance and regulate oil production in your skin and hair to prevent excessive dryness and oiliness, while also soothing inflammation and irritation. It helps address acne by enhancing circulation, encouraging the growth of new skin, hydrating your skin, and helps prevent infections with its anti-microbial properties.

To maintain a youthful skin and healthy looking complexion – just add a few drops to your favorite oil blend. It’s also one of the essential oils in my favorite skin care line.

16. Turn Stress Into Bliss For Clear Beautiful Skin

Stress can both cause and trigger premature aging, acne, eczema, rosacea, and vitiligo. Your skin and mood are so closely interconnected that when you experience intense negative emotions, your skin will show it.

When stressed out, your adrenal glands release the hormone cortisol. A surge in cortisol causes increased sebum production, which triggers acne. Anxiety about stress at work, school, and home can make eczema flare up. Dealing with visible symptoms of stress can trigger more issues, which can lead to even more stress. And stress negatively impacts your immune system. Being anxious or stressed can aggravate autoimmune conditions (including vitiligo and psoriasis).

To relieve stress – and keep your skin naturally glowing – use sleep, meditation, exercise and touch.

A good night’s sleep gives your skin time to rejuvenate. Optimally, you should get about 8 hours of uninterrupted sleep each night.

Meditation and moderate exercise are known to help you manage stress. Meditation helps boost your mood, decrease inflammation, and even lower yearly doctor visits! If you exercise every morning (without overdoing it), it can help balance your adrenal function to help you better cope with stressful situations.

And, touch causes the release of hormones in your body that make you feel happy and connected. Check out these tips on sleep, meditation, and exercise for more.

17. Prevent Sunburns, Sun Damage And Uneven Skin Tone With Green Algae

Sun protection is essential for healthy skin and natural beauty. While some sun may give you a sun-kissed glow, we know that too much damages your skin and predisposes you to premature aging, uneven skin tone, and other chronic diseases.

When it comes to sunscreen – avoid those with chemicals linked to hormone disrupting effects and opt instead for one that’s mineral based.

Mineral sunscreens use zinc oxide and titanium dioxide as active ingredients — two natural minerals. And instead of absorbing into your skin, these minerals sit on top of your skin; protecting it by reflecting UV rays away. Here’s one of my favorites.

For added protection you can nourish and protect your skin from the sun’s damaging effects by using skin care with natural ingredients such as chlorella and resveratrol. Due to its high levels of chlorophyll, green algae extract (or Chlorella Vulgaris) helps to shield your body from UV radiation.

Being an antioxidant, green algae protects your skin against free radicals too. Because cell damage is at the root of most aging disorders, protecting the skin from free-radical activity is a significant preventative measure for healthy, younger-looking skin. The high amount of essential amino acids and vitamins such as A, B, C and E also work to protect your skin and prevent premature aging.

And green algae helps to instantly hydrate and condition your skin, leaving it more supple and moisturized.

18. Get Natural Glowing Skin With Micronutrients

Your skin needs a lot micronutrients (vitamins and minerals) for speedy skin repair and turnover for healthy skin. When your body is nutrient deficient though it can lead to chronic skin issues such as acne, eczema and premature aging.

Healthy skin comes from the inside out. Meaning what you eat reflects in your skin’s appearance. If your diet is based on sugary, high fat, or processed foods then your skin will suffer.

To achieve a healthy glowing complexion you want to follow a diet that fuels your body with foods or supplements full of vitamins and nutrients. Here’s a few important ones for healthy skin.

Zinc helps fight bacteria and has anti-inflammatory properties. Which allows Zinc to help relieve redness and irritation caused by moderate-to-severe acne. Shellfish, legumes, seeds, and nuts are full of Zinc.

Vitamin A helps keep your skin hydrated. A deficiency of Vitamin A can lead to a dry and flaky complexion, which can prematurely age your skin. A few foods high in Vitamin A include sweet potatoes, carrots and leafy vegetables.

Vitamin B is great for healthy nails, skin and hair. A lack of this vitamin can cause dermatitis and hair loss. Eat whole grains, legumes, seeds, and nuts to get all Vitamin B your body needs.

Vitamin C is great for encouraging the production of collagen in your body. Citrus fruits, leafy greens, bell peppers or cauliflower must be a part of your diet if you want healthy looking skin.

Vitamin E helps reduce dryness so your skin stays soft. If you struggle with dry, rough skin, Vitamin E will help. Nuts, olives or spinach are all great foods full of Vitamin E.

19. Use Aloe Vera To Transform Red Irritated Skin Into Soft Healthy Skin

If your skin is red and irritated, you’ll want to soothe it right away. Prolonged inflammation can cause your skin to break down collagen. And the loss of collagen leads to the appearance of lines, wrinkles and even thinning of the skin.

To keep your skin smooth and vibrant, you can use natures skin soother – Aloe Vera.

Aloe Vera gel has antimicrobial, anti-inflammatory and healing properties, and it penetrates the skin easily to provide nourishment. It acts as a barrier for the skin, while allowing your skin to replenish its moisture. And because it’s high in nutrients and vitamins, Aloe Vera gel can also help your skin heal quicker.

It’s terrific for soothing skin that’s been overexposed to the sun, as well as for treating minor cuts and scrapes, eczema, and acne. Aloe is a great moisturizer, and is perfect for oily skin because it nourishes without leaving your skin feeling greasy.

Aloe Vera also has anti-aging properties. Its composition of antioxidants such as beta carotene, vitamin C and vitamin E help boost your skin’s natural firmness, while keeping it properly hydrated.

In most stores, the aloe you’ll find contains preservatives, fillers, and artificial ingredients. Instead of using products with unnecessary and harmful ingredients, look for pure aloe from your local health food store, or buy an aloe plant and simply slice open a leaf, extracting and saving the gel, for when you need it. The Spa Dr.’s Daily Essentials contains aloe, as well.

20. Super Moisturize Skin Naturally With Hyaluronic Acid

When we are stressed, travel, or experience extreme weather conditions, our skin can appear dull or shriveled. And, as we age, our skin becomes less resistant to life’s daily stresses so it can appear more and more unhealthy.

If your skin is properly hydrated though, it gets a boost of elasticity, while your complexion becomes more youthful. And one of the best moisturizers for your skin is an acid your cells naturally produce to maintain moisture levels: Hyaluronic acid.

Hyaluronic acid, or Sodium Hyaluronate, is a wonderful hydrophilic ingredient. Which means it readily binds to water and has super moisturizing properties. Hyaluronic acid is found throughout your body, but it’s especially concentrated in your skin and helps promote cell regeneration.

Because of its high water-binding capacity, it acts as a hydrating agent and space filler. So it supports the collagen and elastin in your skin by keeping them nourished and moist, and reduces the appearance of wrinkles while keeping your skin soft, smooth and supple.

You can find Hyaluronic acid in some natural skin care products. And you can learn more about moisturizers in this video.

21. Get An Instant, Youthful Skin Lift Using Antioxidant-Rich Natural Actives

Avoid the neurotoxin Botox and other more invasive procedures and look to nature instead. Antioxidant-rich and hydrating natural actives can lift and protect the skin naturally. And, one of the ingredients in quality organic skin care serums is Pullulan, which has an instant lifting effect, naturally! It is a polysaccharide produced from starch by cultivating the yeast, Aureobasidiumpullulans. It provides an antioxidant effect as well as an instant lifting effect that helps improve the overall texture and appearance of the skin. Long-term use of Pullulan will help strengthen the integrity of the skin.

22. Brighten Dull Skin Using Green Tea As A Toner

If your skin appears dull, uneven, or unhealthy even after a good natural cleansing – it’s time to try using a toner between cleansing and moisturizing your face. A toner can help cleanse your skin even more by removing dead skin cells, along with dirt, oil and traces of cleanser left behind after washing your face.

A toner will also help minimize the appearance of pores, and can help balance the pH level of your skin to reduce bacteria growth so your skin is bright and beautiful.

The toners you’ll find in most stores though use synthetic ingredients, phthalates for fragrance, and parabens as preservatives. Toners for oily skin also often contain salicylic acid, and benzyl alcohol – both of which are neurotoxins and skin irritants!

Instead of using products with unnecessary and toxic ingredients you can opt for a natural route: Green Tea.

Sure, drinking green tea is great for your overall health, but when applied to your face as a toner it’s perfect for brightening, evening, cleansing and even hydrating your skin.

Green tea contains tannins—biomolecules that bind with amino acids in your body. Tannins are naturally astringent compounds so they work directly as a skin toner to even out the appearance of your skin. And tannins shrink your pores so they are less likely to clog. Tannins also help regulate your skin’s sebum production. Most products strip your skin of oil, causing inflammation, but green tea addresses the root cause by minimizing oil production in your skin cells.

You can make a green tea toner by steeping the a couple tea bags for 5 minutes, allowing them to cool to room temperature. Then, either pat onto your face, apply with cotton pads or pour into a spray bottle and spritz onto clean skin. You can learn more about toners in this video.

23. Eliminate Pimples For Clear Skin With Tea Tree Oil

Acne treatments are supposed to work by reducing oil production, speeding up skin cell turnover, fighting bacterial infection, or reducing inflammation. If they did any of these things well, and nothing else, so many skin problems simply wouldn’t exist.

In reality, most acne treatments cause additional skin and health problems. Instead of just helping they often strip natural oils from your skin, retard your skins ability to shed dead skin cells and regenerate new ones, compromise your immune system or destroy your natural skin microbiome, or trigger new skin irritations or inflammations inside your body that now have to be addressed.

There are natural approaches though to eliminating pimples for clear skin. Ones that don’t come with loads of side effects and health risks. One such approach is using Tea Tree Oil.

Pure tea tree oil is extracted from the leaves of the tea tree and is well-known for its antimicrobial and anti-inflammatory properties. And research shows it can help reduce mild to moderate acne breakouts due to its mix of over 100 natural compounds. It’s thought to help calm redness and swelling, leaving you with smooth, clear skin.

Since tea tree oil varies significantly in quality, be sure you buy an oil that’s all natural, with zero additives. And make sure its real tree name, Melaleuca alternifolia, is printed on the bottle.

Be sure to use diluted tree oil because when undiluted it can burn and irritate your skin when applied directly. Remember, it’s potent. Just add 1 to 2 drops to a single application of your cleanser, serum or moisturizer. You want about a 5% dilution, which means 5 drops of tea tree oil per 1 teaspoon of carrier oil or cream. You can apply this 2 – 3 times daily.

24. Use Chamomile Tea Ice Cubes To Freshen Up Tired Looking Skin

Sometimes you just don’t have a lot of time to properly address pimples, puffy eyes, or irritated skin. Sometimes you just need a quick pick-up for your skin that will get you out the door or through the next few hours.

Enter chamomile tea ice cubes.

Anything cold is great for helping to reduce puffiness, dark under eye circles or swollen skin. Combining cold with the healing properties of chamomile though, and these ice cubes are very effective.

When waking in the morning with a puffy or swollen face, gently rub chamomile ice cubes in circular motions around your face for a quick freshening up. No matter what state your face is in, fresh-out-of-the-freezer cubes, especially when blended with chamomile tea can help increase blood circulation, minimize pores, and soothe inflammation for clear, radiant skin.

There are several varieties of chamomile – but all of them are anti-inflammatory, antiseptic, and effective in soothing irritated skin and regenerating skin tissue.

To make chamomile tea ice cubes – brew a strong pot of chamomile tea (about 1.5 cups water with 1 teabag), allow to cool 10 minutes or more and then pour into an ice tray and place in the freezer. Once frozen, wrap a tea cube in a thin cloth or washcloth and apply it to your skin.

Oh, and if your face gets too cold, or your skin is too sensitive, then take a break or apply in shorter durations. You only need to apply for a few seconds to a minute per area to see an instant difference in the way your faces looks and feels.

25. Clean Facial Pores With Honey, Turmeric, And Yogurt For A Smoother Complexion

Combine the healing, clarifying, anti-inflammatory, antimicrobial effects of honey with pore cleansing and sebum balancing effects of turmeric and pH enhancing and lactic acid effects of yogurt into this pore cleanser… Mix together 1 Tablespoon plain yogurt, 1 Tablespoon raw honey and 1 teaspoon turmeric powder into a paste. Apply to face and neck and leave for about 10 to 15 minutes. Then wash with cool water, pat your skin dry and apply your favorite serum and moisturizer.

26. Make A Natural Beauty Mask To Restore And Hydrate Tired Dull Skin

Oats have moisturizing, anti-inflammatory, and healing properties. Avocado is hydrating and nourishing, with naturally occurring vitamins A and E. And, Yogurt contains nutrients, enzymes and active cultures that help reduce inflammation and balance the pH of your skin for a healthy skin microbiome. In a bowl, blend together 1/4 cup oat flour (ground uncooked oats), 2 Tablespoons unsweetened yogurt and ¼ of an avocado. Mix well and then apply enough to cover your clean, dry face. Leave on face for 10 to 20 minutes and then remove with warm, wet washcloth, and then rinse face with water and pat dry. Use the mask once per day as needed.

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I hope you enjoyed these natural beauty tips.

Feel free to share them with your friends, and spread the word about natural beauty.

Have any natural beauty tips of your own? Please share them in the comments below.

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