Are you aging faster than your friends? Does it feel like fine lines and wrinkles are happening seemingly overnight? Are you in your 30’s or 40’s? The root cause of your fine lines and wrinkles may be better understood once we define your skin type.

As we age, there are a number of changes that happen to our bodies and our skin, many of which begin as we enter our 30’s and 40’s. The most significant related to fine lines and wrinkles is the decrease in collagen production which leads to a loss of elasticity. The result is premature aging in the form of wrinkles and thin skin, common traits of sage skin types.

In our article Five Skin Types, we explain each skin type in depth.

Keep in mind that as we age, our type may change or we may experience traits of more than one type. This has been true for me and my patients. Whichever skin type you are, there are lifestyle and skin care routine changes that can be made to address the root causes of fine lines and wrinkles. 

As a sage skin type, you may have experienced one or more of the following:

• Chronically dry skin
• Delayed wound healing
• Excessive wrinkles
• Sagging, loose skin
• Thin skin
• Excessive fine lines and wrinkles

As a teenager and young adult, you may have spent significant time in the sun. Without sunblock made of nutrient-rich ingredients or worse, no sunscreen, you may have done damage to your skin. It is also likely that you inherited genes that make you more susceptible to premature aging or excessive collagen loss. The good news is that making changes to your lifestyle can impact other root causes of fine lines and wrinkles.

Root Cause #1 of Fine Lines and Wrinkles: Oxidative Damage

Oxidative damage speeds the breakdown of your skin’s elastin and collagen. As we age, elastin fibers in the skin deteriorate, causing a loss of elasticity and the appearance of wrinkles. 70 to 80 percent of the skin’s dry weight is collagen and it is collagen that gives the dermis its structure. The dermis is the layer below what you see on the outside. It is comprised of blood capillaries, nerve endings, sweat glands, and hair follicles.

There are hereditary disorders where collagen or elastin is deficient, leading to premature aging but that’s not the only cause of oxidative damage. Exposure to the sun, especially ultraviolet radiation, causes the skin to lose elasticity and age quickly. Typically big changes happen after the age of sixty years old but may occur as early as the twenties.

You can’t stop the clock on aging but you can make changes like using sunblock and eating a diet rich in healthy fats such as avocados, and antioxidant-rich foods such as berries and green leafy vegetables.

Root Cause #2 of Fine Lines and Wrinkles: Blood Sugar Issues

Our bodies need glucose, blood sugar, as a primary fuel source. If consumed in excess, or not used and metabolized properly, sugar can bind to the skin’s collagen and elastin causing rigidity and loss of elasticity. The end result is cracked, thin, or red skin, a weakened ability to repair, and the appearance of fine lines and wrinkles. While this process is hard to reverse, you can keep an eye on your sugar consumption and support healthy blood sugar balance.

If you love fruit, trade watermelon which is high in sugar, for berries which are low in sugar. Avoid processed sugar found in many granola bars, frozen meals, and white bread. Opt instead for almonds and other nuts, freshly made meals, and whole-grain bread. These simple changes will help blood sugar issues associated with fine lines and wrinkles.

Root Cause #3 of Fine Lines and Wrinkles: Hormone Imbalances 

As we age, hormones shift significantly, especially in women. Estrogen, progesterone, and testosterone decrease while stress hormone cortisol increases. The result is a change in skin texture and appearance. To offset these changes, eat a diet rich in hormone balancing cruciferous vegetables such as broccoli, brussel sprouts, cabbage, cauliflower, and kale.

Root Cause #4 of Fine Lines and Wrinkles: Nutritional Deficiencies

As we’ve discussed throughout this article, what we eat impacts how our skin looks and feels. For sage skin types, they often have nutrient deficiencies as one of their root causes. Essential fatty acids maintain skin cell hydration and function while vitamin C helps build and maintain collagen. Deficiencies in these areas may be because of digestion and absorption issues. Consider adding prebiotics and probiotics to your regimen. Building the gut and skin microbiomes helps us age gracefully.

Skin Care Routine

In addition to the internal root causes of fine lines and wrinkles, there is also your current skin care routine to consider. What you put in your body is as important as what you’re putting on your skin. Use antioxidant-packed serums and moisturizers that hydrate and plump up your skin with ingredients such as plant-based oils and hyaluronic acid.

We may not be able to stop the aging process, we can do our best to give our bodies what they need to look and feel healthy. For sage skin types especially, using sun protection, paying attention to sugar intake, eating hormone balancing foods, and addressing nutritional deficiencies are ways to address the root causes of fine lines and wrinkles.

 Dr. Cates’ book Clean Skin From Within covers this topic, along with others, in detail.

What you put on your skin is as important as what you put in your body. Avoiding inflammatory foods and eating more anti-inflammatory foods, as well as those that promote gut health, are among the solutions for skin inflammation (or what I often refer to as skinflammation).

Addressing inflammation is one of the most crucial actions you can take for your overall health, including the skin. Redness, breakouts, and cracked skin are among the signs that the skin isn’t healthy. The solution is a two-part approach that includes treating the outside and the inside of the body.

In our article Create Healthy Habits for Clean Skin with this 7-Step Approach we explore lifestyle changes to make you feel and look better.

Why is addressing inflammation important?

Inflammation is a vital part of the immune system’s response to injury or infection. When the body is inflamed, whether internally or externally, it is a sign that something is not functioning properly. Inflammation is the way the body signals to the immune system to repair or heal damaged tissue and defend against viruses and bacteria. Sometimes this signal is in the form of skin inflammation.

Signs of Skin Inflammation

Whether we realize it or not, our skin reacts to what we put on it as well as what we ingest and what is in our environment. Signs of skin inflammation include:

• Scaly skin
• Itching, burning, or stinging
• Redness or warmth in the affected area
• Blisters or pimples
• Raw or cracked areas of the skin that may bleed
• Thickening of the skin in the affected area

Most skin conditions are caused by inflammation, making it important to do everything you can to calm the skin.

In our article 5 Sensitive Skin Myths Busted, we explore whether sensitive skin is a lifelong condition.

Internal Causes and Solutions for Skin Inflammation

Skin conditions like rosacea often are the result of digestive problems caused by a food allergy or imbalance in gut flora. Addressing internal issues is the first step to healing the body.

Food allergies occur when the immune system sees a certain food as harmful and overreacts to it, sometimes leading to a life-threatening reaction. When you eat foods you’re allergic to, your body goes into attack mode that triggers a cascade of immune system reactions, including internal and external inflammation. Even when the response isn’t life-threatening, the body’s reaction is ongoing and may eventually be debilitating.

To avoid these complications, focus on anti-inflammatory healthy fats such as wild Alaskan salmon, avocado, and olive oil as well as skin-friendly spices like turmeric, ginger, and rosemary. For Emmett skin types, food allergies and sensitivities are particularly important to address. A naturopathic physician or functional medicine doctor can run a food allergy panel so you can make food choices that are good for your body.

Not sure which skin type you are? Take our Skin Type Quiz to find out.

Gut flora is another cause of skin inflammation. While germs often get a bad rap, there are microorganisms that are good for the body. Also called beneficial bacteria, these microorganisms can be found in foods that promote overall health. Addressing gut flora includes eating foods rich in probiotics and prebiotics and perhaps taking a supplement like Microbiome Builder.

Probiotics are food for the good bacteria while prebiotics promote the growth of good bacteria in the gut. Probiotic-rich foods include fermented foods like sauerkraut and kimchi, yogurt, and kefir. Prebiotic foods include dandelion greens, garlic, onions, and leaks. If you are eating a well-balanced diet and are still experiencing nausea, gas, bloating, heartburn, constipation, or diarrhea, I encourage you to consult with a naturopathic physician or functional medicine doctor who can do specialized testing.

External Causes of Skin Inflammation

External causes of skin inflammation include damage to the skin barrier and environmental factors. While we cannot control the environment or weather all the time, we can take steps to protect ourselves.

Damage to the skin barrier, the outermost layer of skin, is a cause of skin inflammation. The purpose of the barrier is to be a protection in keeping out harmful dirt, bacteria, and germs, while at the same time, locking in moisture. When the barrier is damaged, it can lead to skin inflammation and dryness that seems to not be resolved with a regular skin care routine.

Protect your skin by minimizing your time in harsh conditions. Wear hats and a good sunblock when you are outside.

Avoid environmental pollutants like smoking, second-hand smoke, and air pollution. These cause oxidative damage that speeds the collagen breakdown. Consider getting an air purifier for your home and office.

If your skin is looking inflamed, consider the Four-Step Skin Care Routine. It may be just the change your skin needs to repair the skin barrier and maintain healthy skin.

What’s in our healthy skin care products matters.

Our skin care products work differently than what you may be using today. The reason is that we understand your skin needs high-quality vitamins and other ingredients.

Most people have never heard of Niacinamide but it is one of the many healthy ingredients in our body moisturizer products. A member of the Vitamin B family. Niacinamide is good for almost every skin type as it addresses skin concerns including acne, pigmentation, redness, and inflammation. It appears to decrease inflammation and irritation while providing calming relief. And of course, we hope you will feel better about the appearance of your skin!

Clean Skin From Within is the foundation for finding solutions for skin inflammation. Eating anti-inflammatory foods, probiotics, and prebiotics is an essential part of your skin care routine. When it comes to healthy skin care products, your best bet is to read the label and look for natural AND nourishing ingredients. Here’s to your health!

Happy New Year! As we roll into a new year, we are also moving into a new decade. Since December is one of the busiest months of the year, you may have fallen behind on this month’s content on The Spa Dr. Podcast. Catching up will provide you with the tools you need to head into the new year feeling inspired!

Herbs to Balance Your Mood and De-Stress 

My first podcast guest in December is known as New York’s “moodiness expert.” She is also a master herbalist. Sara-Chana Silverstein discusses how herbal medicine and aromatherapy can help with balancing our emotional health. Sara shares her favorite herbs and what form is best to take them. One beneficial herb Sara shares is skullcap and how to use it. Skullcap may help calm the body without making you feel tired. She also shares information about bitter herbs, which help stimulate the digestive juices in your stomach and support the liver, too. This podcast is full of other great tips regarding specific herbs, tinctures, and aromatherapy that you can start incorporating into your own routine to help balance your moods and stress. 

As a parting note, Sara shares the benefits of practicing random acts of kindness for others. Some studies show that when you participate in a random act of kindness, such as holding the door open for someone or telling someone they look beautiful. Not only could it help the person feel better, but your cortisol levels reduce and your blood pressure normalizes. 

Longevity Hacks

We all want to live longer, feel good doing it, and also look good as we age. My next guest for December, Dr. Joel Kahn, is known as “America’s Healthy Heart Doc.” Dr. Kahn shares top longevity hacks, such as tests and procedures that will help you look and feel your best. He also shares keys for cardiovascular health and sexual health and explains how they are interconnected. Dr. Kahn also poses a fascinating question: “How old am I inside?” He explains there are a couple of different ways to measure that. Plus, Dr. Kahn shares many science-supported health hacks that help you figure out inner health by evaluating inflammatory markers, nutritional levels, cholesterol, and genetics. 

Interestingly, we discuss how men are more resistant to learning about health and wellness compared to women. Dr. Kahn states that men live nearly seven years less than women on average, are more prone to accidents, and go to the doctor far less than women. One of the earliest signs something is wrong for men is erectile dysfunction. It serves as an early warning sign years before more serious health emergencies, such as heart attacks. Dr. Kahn explains the link between sexual health and cardiovascular health in more depth, and how maintaining sexual function is an essential part of overall health. 

Naturally Restore Rhythms, Hormones, and Skin 

My next guest in December, Dr. Felice Gersh, is our most viewed podcast guest on YouTube. Dr. Gersh shares important aspects of women’s health, cycles, and hormones, and she shares her knowledge on cutting-edge research. 

One topic we cover is inflammation, how it damages your body, and how this influences the endocannabinoid system. We need to understand that when we alter our hormonal rhythms, we are altering the endocannabinoid system. The endocannabinoid system is interrelated with our hormones, including progesterone and estrogen. Estrogen upregulates the production of neurotransmitter anandamide, while progesterone down-regulates the production. It is essential to maintain this balance, which doesn’t happen if your body is not in a healthy rhythm. That’s why after menopause, your skin may start to age rapidly. By taking care of hormonal balance at an early age, we can avoid altering the endocannabinoid system negatively. 

These are just a few topics that Dr. Gersh and I discuss. This is a longer podcast, so if you are the type of person who wants a lot of information in one sitting, you don’t want to miss this one! 

An Alkaline Diet for Radiant Skin

If you’re planning a renewed healthy start in the new year, you don’t want to miss Dr. Russell Jaffe on our last podcast episode for December. We discuss the pH of various foods and how alkaline diets work and their impact on our skin and overall health. Dr. Jaffe also shares ways to grow your own food, even if you live in a small space.

One of the topics we delve into is often we consume things that look like food, but they’re not whole or nourishing foods. Instead, they’ve been highly processed and made into things that look like food. Dr. Jaffe calls this the “crave factor.” Crave meaning your appetite and your brain are going to crave salt, fat, and sugar, but without wholeness that is healthy. You might be wondering already, “what about the sugar in fruit?” Nature allows sugar to come into the body slowly. The “crave factor” wants your brain to go after more glucose, more sugar, and more fructose, which is addictive. Instead, you can find whole foods that are healthy and allow you to be radiant.

Thank you for tuning into The Spa Dr. Podcast. Don’t miss our new episodes coming up in January! And, if you like what you hear, please leave us a review or a comment. Your feedback helps us continue to deliver the information that you want to hear!

Are you new to The Spa Dr.? If so, you may have missed some of the incredible blog content we have produced this year. We have covered everything from cutting-edge skin care technology to healing self-care.

Please enjoy a look back on some of our most popular content in case you missed it, and tune in next year for much more!

Fight acne with essential oils

One of the biggest questions I receive is “how can I fight acne?” For many people, it is their most challenging skin issue. And not only that, acne is on the rise in adults. In “5 Essential Oils to Fight Acne,” I share five of my favorite oils to use on the skin and their benefits. Essential oils have natural healing properties without chemical exposures and harmful side effects of many acne treatments. You can also combine oils to get the results you want without damaging your skin and many are antimicrobial and soothing.

7 ways to boost collagen 

Collagen is the most abundant protein in the human body and makes up 70 to 80 percent of the skin’s dry weight. It is the “glue” of your body, holding everything together. It is also one of the most important components of skin, contributing to firmness and elasticity. As we age, collagen production declines dramatically. In this blog post, I share seven ways to boost collagen production to maintain the integrity of your skin. 

Get the scoop on vampire facials 

After interviewing Dr. Amy Killen on The Spa Dr. Podcast about PRP facials and stem cells, I decided to undergo the PRP Facial myself, so I could share the experience.

Popularized by Kim Kardashian, the vampire facial is just another term for a PRP facial. It is a microneedling procedure that involves covering the treatment area with the patient’s own platelet-rich plasma. Once a patient’s blood is drawn, it is placed in a centrifuge to isolate the platelets. This produces concentrated platelets that house many different growth factors. Because of the cell regeneration triggered by the platelets, people often see a reduction in fine lines, wrinkles, age and sun spots, and acne scars.

I was thrilled with the results and shared this follow-up post to give a little more information about “vampire facials,” including after care essentials. Check out my results here!

Learn your skin type

Helping people overcome skin problems started as a passion for me due to my own struggles and recovery from debilitating skin issues. This experience is one reason I look at patients as people rather than objects that exhibit the skin condition at hand. I have given each type a human name rather than labeling each as a skin issue. The conventional approach to dermatology is to suppress symptoms rather than address the root cause. My goal with redefining skin types is to help people find the underlying triggers behind their symptoms and disease and support the body’s innate ability to heal using a holistic approach.

Traditionally, skin types are divided into categories such as dry, oily, combination, and sensitive. I believe there are more layers, and that this categorization does not help an individual address the underlying causes of skin qualms. That’s why I’ve redefined those types and have outlined them in my book. As a result, I’ve received feedback from tens of thousands of people who have experienced relief by following the approach I share in my book, Clean Skin from Within. In my book, I outline five skin types that most people fall into, and I shared more information about them earlier this year on the blog:

• Are You a Sage Skin Type?
• Are You a Heath Skin Type? 
• Are You an Olivia Skin Type? 
• Are You an Emmett Skin Type? 
• Are You an Amber Skin Type? 

 

Simple skin care tips for men

It is a common myth that skin care is only for women, but men also need to take the health of their skin seriously. After all, the skin is our largest organ and may exhibit clues about our internal health. Unfortunately, men are less likely to use sun protection than women. They are even less likely to use important skin care products to replenish and hydrate their skin, such as cleanser and moisturizer. In this blog, I break down a man’s skin care routine into simple steps that won’t take a lot of time but will have a big impact on skin health and appearance. 

Busting common skin care myths

Like anything else, there are a lot of skin care myths floating around the internet and as urban legends. Earlier this year, I set out to bust some of those myths by skin type. Because we live in a society saturated with advertisements that promise a quick fix for skin issues, it is common to feel insecure and fall prey to solutions that sometimes do more harm than good! Learn more about some of the most common skin care myths that you have probably heard before, and the real science behind them in these blogs:

• 5 Oily Skin Myths Busted
• 4 Dry Skin Myths Busted
• 5 Sensitive Skin Myths Busted
• 5 Mature Skin Myths Busted
• 4 Hyperpigmentation Myths Busted

Self-care series

True health care starts with excellent self-care. We often are looking for a quick fix and turn to medical interventions a bit too quickly. But, prioritizing self-care is key for our health and longevity. Self-care is often the last thing we prioritize, but it is one of the most important aspects of our well-being. If you’re someone who has viewed self-care as something selfish or that you don’t have time for, it’s time to look at it differently. 

We often put other people’s needs first – children, spouses, parents, clients, pets, and others. But, if you’re not taking care of yourself, you won’t be able to fully show up for others. Remember that you also deserve nurturing! That’s why I created four self-care prescriptions: mindset, food, movement and skin care to share with you.

In this series, I bust myths and separate fact from fiction around self-sabotaging behavior, thought patterns and lifestyle practices. And, I cover specific practices in each of these categories for you to start implementing today to kick start a change and enhance your health and skin. Each blog post in the series also contains an accompanying video, which you can see in the post. This series is the perfect way to kick off the new year! 

• Self-Care Rx: Stress Management
• Self-Care Rx: Food
• Self-Care Rx: Movement
• Self-Care Rx: Skin Care

 

Whether you are a new reader or already familiar with the content shared on The Spa Dr. blog, I hope you enjoy, share and learn from our library. At The Spa Dr., we strive to bring you viable, natural solutions to some of your toughest skin care questions. Cheers to looking ahead to another great year, and if there is a topic you want us to cover, please leave a comment below.

Whether you are the host or a guest, it is likely you will find yourself faced with many unhealthy food temptations during the holiday season. Family and friends (and their homes), going out to eat, or hosting your own party, can be triggers for unhealthy habits. Party food doesn’t need to be unhealthy to be fun and festive, and you don’t have to indulge senselessly to have a good time. And you’re not alone. Many people ask themselves, how do I avoid overindulging? There are many ways that you can have fun, manage your approach to holiday eating, and maintain your healthy habits all season long. Here are five tips to enjoy the holiday eating season with a healthy twist.

Sip alcohol responsibly 

Alcohol is high in sugar and dehydrates the body, so it is not a good choice for a skin-healthy diet. Heath skin types are especially prone to being triggered by alcohol. Alcohol consumption increases your appetite while diminishes your ability to make healthy food decisions. In addition, alcohol is tough on your liver and depletes your body of important nutrients. People often ask me, “What about red wine?” Red wine does contain the antioxidant resveratrol, but there are many other ways to obtain antioxidants, such as through consuming colorful fruits and vegetables . During the holiday season, I recommend finding a happy balance. Sip and savor your favorite cocktails or wine in moderation and choose low sugar and organic options when possible. And take a break and enjoy sparkling water with a squeeze of lime or lemon, or a splash of pomegranate juice with fresh berries topped with a sprig of rosemary for a festive alternative! 

Find dairy alternatives

Many holiday foods rely on dairy products. Whether it is a cheese-rich casserole, eggnog, or cakes and cookies made with butter and cream, it is very difficult to avoid dairy. Dairy is a problem food group for skin, and some studies suggest that skim milk is actually the worst for skin. Dairy is a common food allergen and contains growth hormones and anabolic steroids to help calves grow. Even if you buy “hormone-free” dairy products, bypassing all hormones in dairy is nearly impossible. Consuming these hormones may create imbalances when they interact with the body’s natural hormones. Another component of dairy products, lactose, is found in milk and has a high sugar content, which can impact skin health negatively. Luckily, there are many dairy alternatives today that are good substitutes for cow’s milk in most recipes, even your favorite holiday foods. Unsweetened nut milks, such as almond, coconut, hemp, oat and cashew milk are good replacement options. Cashew milk is especially rich and creamy in consistency and oat milk works well as an alternative in tea and coffee. No matter what kind of substitute you are using, it is important to read the label to look for hidden sugars and other ingredients that are detrimental to your skin and health.

Curb the caffeine

Most hosts, especially during breakfasts, brunches, and afternoon get-togethers, offer coffee as a beverage, which contains caffeine. And when your guard is down and your mind is in holiday mode, it is easy to drink more coffee than usual. Unfortunately, coffee contains large amounts of caffeine. Caffeine is a nervous system stimulant that is dehydrating and acidic, and it can deplete certain skin-enhancing vitamins and minerals. It does not nourish the body, but instead taxes your adrenals and neurologic system. It’s best to limit  coffee and opt for herbal teas when they are available. If your tea needs sweetness, add a natural sweetener like stevia. 

Bring a dish to share

If you feel stress and anxiety about sticking to healthy habits at a party, tell the host you want to help by bringing a dish (or two!) to share. Then, you’ll have one thing to feel good about eating. If you fill up on your dish (or dishes), you will have less room for temptation from less healthy foods. Bring foods that are gluten-, dairy-, and sugar-free. If you are at home, serve the same types of foods! It doesn’t get much easier than buying a veggie tray if you don’t like to cook. Sometimes, it’s a little more expensive, so there’s also pre-chopped bags of vegetables. That way, you don’t even have to do any chopping. It’s just pre-chopped broccoli, cauliflower, carrots, celery, or tomatoes. Serve it with a nourishing dip, like hummus. Bringing a green salad is also an easy healthy option. My book, Clean Skin from Within has many options for healthy recipes!

Plan in advance 

If you know you are attending specific events during the holiday season, or hosting a big meal yourself, make healthy meals in advance. Double the recipe and freeze half of it for later. Soup is a warming and nourishing food that can be made in advance and frozen, then heated up quickly on the stove or in the crockpot. This habit allows you to start your day the healthy way, whether you are entertaining guests or eating on your own. Using a crockpot for homemade bone broth or other soups and stews makes it easy to add ingredients in the pot and let it cook while you shop or visit with friends and family.  

Below, is the recipe for my Butternut Squash Soup. This is a favorite this time of year!

• 1 large butternut squash
• 2 tablespoons coconut oil
• ¾ cup chopped onion
• ½ cup thinly sliced carrot
• ¼ – ½ teaspoons ground cumin
• Celtic or Himalayan salt and black pepper to taste
• 2 cups free range chicken stock
• ¼ cup unsweetened coconut milk

 

Directions:

Cut the squash in half and scoop out the seeds. Peel the squash and cut into 1-inch pieces. In a large pot, heat coconut oil and onion over medium heat. Add and cook about 5 minutes. Add the carrot, cumin, salt, and pepper. Cook for a minute, and then add squash, and chicken stock. Bring to a boil, reduce heat and simmer for about 20 minutes, until the vegetables are tender. Remove from heat and puree the soup with a hand blender or food processor. Return to heat, add the coconut milk and season to taste.

The holiday season is meant to be enjoyed with family, friends, and other loved ones. It is the perfect  time to reflect on the many gifts life has to offer. Food is one of those gifts that has the ability to nourish your body. When you take a different perspective and create a healthy plan, you can truly practice intentional and mindful eating habits.

The holiday season makes it so easy to stray from healthy eating habits. With more sweet temptations and family food traditions to partake in than usual, it is common to overindulge. Whether it’s at home, at the office, or at a festive party, delectable temptations are all around. And some of these temptations go deeper than that, being an important part of family history or culture. Saying “no” may make you feel as though you are insulting the host or the chef. While it is okay to enjoy some of these sugary foods in moderation, too much sugar is detrimental to your health and can cause serious issues in the long run. That’s why it is important to find a balance between enjoying seasonal treats and staying on top of your health. 

Many people think of eating as something we do simply to satisfy our hunger, but, instead, I encourage you to think of food as fuel for your body.  Whatever you put in your mouth should sustain your energy throughout the day and provide important nutrients to keep you healthy and vital. Essential nutrients in our foods can help us fight infections and counteract the impact of toxins. Sugar, on the other hand, has many detrimental effects on the body. 

How sugar impacts your body

Do you know what happens to your body when you consume sugar? When you eat sugar, your body recognizes a need for insulin to help cells absorb glucose (sugar) for use as energy. This makes you experience a boost in energy. Unfortunately, this is followed by a drop in blood sugar and your energy crashing. This cycle creates an increase in hunger and increased cravings for even more sugar. The deeper you get caught up in this cycle, the harder it is to get out. In addition, sugar is one of the worst words for the skin. Elevated blood sugar can trigger a number of skin problems such as acne, eczema and premature aging.

Although insulin helps keep our blood sugar in a healthy range, over time and due to the influence of other genetic and lifestyle factors, our cells can become resistant to insulin signals. This increases the risk of developing metabolic syndrome and type 2 diabetes. This cycle is also why you may find it difficult to get back on track after partaking in unhealthy habits during the holidays. 

Already, Americans eat an average of 22.2 teaspoons per day, which is a shockingly large amount. Imagine how much this might increase during the holiday months. And consider this: Consuming one hundred grams (about ½ cup) of sugar suppresses white blood cells’ ability to kill germs by 40%. These effects start about 30 minutes after the sugar is consumed and can last up to 5 hours (Sanchez, et al., American Journal of Clinical Nutrition, Vol 26, 1180-1184, “Role of sugars in human neutrophilic phagocytosis”). This is just one example of how sugar negatively impacts your body. 

Furthermore, sugar consumption is related to the skyrocketing rates of obesity, diabetes and other chronic diseases in our country. It is obvious that from a practical perspective, improving one’s nutrition starts with saying “no” to excessive amounts of sugar, even during the times it is the most difficult!

5 healthy habits to help limit sugar intake

Finding balance helps you have the mental clarity to make the best decisions for your health. The choices you make every day affect the way your body responds, but external forces are also a factor. During the holiday season, most people experience more stress, and some of that stress is probably out of your control. That is just one more reason to keep making smart decisions about your diet and avoid indulging in too much sugar. Luckily, there are several ways you can maintain healthy habits while enjoying the occasional indulgence.

Eat nutritionally-rich and balanced meals: Consume healthy fats, lean protein, and abundant amounts of veggies. At least half of your plate should be from vegetables. Head to the veggie tray first when you’re in a holiday party setting!  Choose high-fiber, whole foods to help lower the glycemic index of the overall diet and increase nutrient and fiber intake. If you eat before you attend a holiday party, you will be satiated and more likely to skip the junk food. 

Focus on fresh: Make the decision to eat fresh, organic foods whenever possible. If you’re bringing a dish to pass at a party, you are in control! Choose a healthy option that you know supports your lifestyle. 

Increase fiber and omega-3 fatty acids intake: Sugary foods are full of empty calories and lack the essential nutrients you need to thrive. A lack of these nutrients leads to imbalance. Increasing your fiber intake helps keep your digestion system running optimally. Healthy fats nourish your skin and hydrate the body. Plus, when your body is running on healthy foods, you will be less likely to experience sugar cravings and temptations.

Find a way to unwind every day: You might already find yourself overcommitted this month. Between work deadlines and obligations from family and friends, it can be difficult to slow down. This is especially true if you need to do a lot of traveling during the holidays. Plus, stress makes you more prone to overeating or eating emotionally. But taking time to unwind helps you make better choices in the days to come. Relaxation techniques, such as yoga, breathwork, and meditation help calm your body and your mind. 

Exercise daily: Exercise helps improve your mood, boosts energy, improves sleep, and helps you lose fat and gain muscle. You can use exercise as a replacement for snacking or overindulging. Even just fifteen minutes per day will help!

If this seems like a lot, remember that it is okay to indulge a little once in a while – dark chocolate is a rich source of vitamins, minerals, and antioxidants. Most importantly, do not be too hard on yourself if you slip up. You’re human! Every day is a new chance to practice healthy habits, so if you eat too much sugar one night, make an effort to go sugar-free the next day. You can learn more about developing healthy habits in my book, Clean Skin from Within. It’s all about balance, and finding it during the holiday season simply takes a bigger commitment to be mindful to treat your body and mind with respect.