Tuesday, June 7, 2016

Acne Mapping: Your GPS for Beauty

Good morning!

Remember how I mentioned face mapping a couple of months ago? Well, quite a few of you had never heard of it before and seemed really interested in the topic, so when Hannah Do of Thank Your Skin offered to write a guest post for CNC, I just couldn’t refuse. (Plus, I wanted to learn more about it too!) I hope you find her post as interesting and helpful as I did!

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When you’re on a road trip and you’re unsure of the next turn, GPS can really be handy. For your skin issues, Traditional Chinese Medicine offers a similar tool- without the need for devices and gadgets. It’s called acne mapping. It suggests that the different zones on your face are connected with the various organs inside your body. This simply means that a pimple forming anywhere on your face can be an indication of something wrong inside you. But how’d you know? The following acne mapping ideas should help you out:

Forehead

If you’re frequently experiencing breakouts on your forehead, it could be related to a digestive issue. Your digestive system is considered as the highway throughout your body, and without the right diet, its roads can easily get blocked. Sluggish digestion can delay and sometimes prevent the elimination of toxins from your body. When these toxins accumulate, they frequently manifest as skin issues. Aside from its effects on your skin, it can also result in reduced absorption of nutrition from foods and vitamins. In other words, even if you’re eating healthier, your digestive problems will only prevent your body from absorbing all the nutrients.

Boost your digestive health

One of the best things you can do to keep your digestive track clear is to drink more water. Adding a good probiotic and incorporating leafy greens into your diet are good ideas as well. To take a burden off of your digestion, you can try avoiding processed foods and sugars, too

Nose

Breakouts around your nose could be triggered by stress and changes in your blood pressure. Stressful situations can result in hormonal imbalance and when your hormones get out of whack, your skin produces more oil than necessary. When this happens, it’s the skin around your nose that manifests the negative effects best. This is because the pores on the nose tend to be larger than those on the rest of your face. As oil collects around the area, pores become clogged and acne forms

Relax!

To manage breakouts in this zone, it’s helpful to develop stress management tools. Breathing exercises are a great way to start. You would be surprised at how much this helps, particularly since most of us breathe shallowly. Aside from deep breathing, meditation is another great tool to relieve stress. Meditation has been shown to change your brain over time for the better. Fifteen minutes a day, three times per week can make a huge difference in your stress levels.

Between Your Eyes (T-Zone)

Acne that pops up between your eyes, or around your T-zone, is an indication of an overburdened liver. You may also experience abdominal bloating and heartburn along with breakouts. This can be particularly troublesome because your liver is responsible for keeping your entire body clean. The liver detoxifies chemicals, stores glycogen for energy, and stores vitamins B12, D, and A. It also helps to neutralize free radicals that wreak havoc on healthy cells.

Give your liver a hand

So how do you help your liver to help you? The fastest way to improve your liver health is to cut back on alcohol and fatty foods. These foods take extra work to process and take away from the normal function of your liver. To give your liver a boost, try incorporating cleansing foods such as beets, lemons and garlic. Dandelion greens and grapefruit are also helpful.

Cheeks

Breakouts happening on your cheeks are linked to certain areas of the body, depending if they are in the upper or lower part of your cheeks. The upper cheeks are linked to your lungs while the lower cheeks are related to dental hygiene. When it comes to lung health, it may feel particularly challenging because we can’t really control the quality of air we’re breathing at all times. But, you may be surprised to learn that breathing bacteria on the surface of your cell phone or pillowcase can also put a strain on your lungs. Keep these surfaces as clean as possible to keep your lungs in good shape.

Don’t forget to brush & floss!

Breakouts on the lower cheek are more specific to gum health. When your gums are inflamed from poor dental hygiene, this may manifest in the form of acne. Lower cheek acne can be resolved by stepping up your oral care routine with regular brushing, flossing and rinsing.

Chin

Acne around the chin area is usually pretty common for most of us. You can thank your hormones for this one. Breakouts in this area could be brought on by any situation that results in a hormonal imbalance. This includes pregnancy, menstruation, PMS, menopause, and breast feeding. Diet can also be a contributing factor. There are certain foods that boost your testosterone levels such as shellfish and eggs; and foods that lower it, such as flaxseed and soy. Keep in mind that a higher testosterone level means more acne. Chin acne tends to be cystic as opposed to small whiteheads and blackheads. They are more deeply rooted in the skin and inflamed.

Get those hormones in check

The best way to manage chin acne is to keep your hormones in balance. You may do this by eating foods that are high in fiber, avoiding sugar, and drinking lots of water. Another alternative is birth control and hormone therapy; however it’s best to discuss these options with your physician.

Neck

Frequently, you’ll see acne on your neck when your body is trying to fight off some type of infection. Because of this, prevention includes assisting your body in fighting off illness. You can do this by resting and engaging in stress relieving activities, such as meditation and yoga. Another option is to eat immune boosting foods. Vitamin D may be one of the most powerful immune boosters you can add to your diet. Its sources include tuna, salmon and orange juice. Another option is garlic, which is nature’s antibiotic; although you may need to limit your intake as the odor can be quite strong!

Ears

Last, but not least, is the acne on the ears. It turns out that acne in this location is tied to your kidneys. The kidneys serve as a filter for the blood and water that passes through your body. It helps eliminate excess water and toxins out of your body. The more water you drink, the easier it will be for the kidneys to filter out impurities from your blood. If your water intake is low, the skin may do extra work to compensate.

Skin Detox

Impurities will find their way out of your body in one way or another. Iso if they aren’t being filtered through the kidney, they may exit through your skin in the form of acne. Some foods to help you maintain kidney health are lemon, grapes, watermelon and kale. An easy way to add lemon to your diet is by drinking it in water. Green smoothies are an awesome way to add kale along with fruits.

Conclusion

Facial mapping is an awesome tool to understand what’s going on in your body. Knowing which parts are affected can give you a clear idea of where you should start making changes. Beauty is holistic. More than the products you apply and the ingredients you use on your skin, your lifestyle and dietary habits can still impact your appearance.

About the author: Hannah Do is the founder of Thank Your Skin, a beauty blog dedicated to provide honest skin care advice and information. She aspires to help her readers achieve their most beautiful skin by sharing personal tips learned through both years of experience and thorough research. Check out thankyourskin.com to learn more about Hannah and her work. You can find her on Twitter, Pinterest and Facebook.



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“A Little Bite Won’t Hurt”: The Failure of Moderation

One of the biggest problems I had with the nutrition education that I received during my path to become a registered dietitian wasn’t the low fat, high carb recommendations. I was fully prepared for hearing that stuff. Instead, it was the “everything in moderation” approach to weight loss counseling that I had the biggest issue with. We were taught that unless you told people that no foods were “off limits” and that all foods are healthy “in moderation”, you could be doing people a disservice.

The problem is, people don’t want to hear the truth…

 

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I think this mentality largely comes from the fact that many dietitians are themselves recovering from disordered eating. My instructor, while drinking her diet coke in-between powerpoint slides, would tell us how limiting food groups could lead to “orthorexia” and this led to an eating disorder. I remember raising my had and saying, “Don’t you think a certain level of orthorexia might be important in our modern food landscape with hyper-palatable foods everywhere we turn?”. The entire class gasped and stared at me. I hear whispers among the students. This challenge to what we were being taught was blasphemy. I would clearly induce anorexia by suggesting someone avoid processed sugars. My professor stood behind her statement.

Someone recently told me she had bariatric surgery a few years ago. Clearly the moderation thing is working for her.

People going on crash diets often gain the weight back. Frustrated with this, many are gravitating to the “everything in moderation” theory, and simply trying to maintain their weight. This is supported by dietitians, our government’s advice and by the food industry (of course)!

Chick-fil-A’s to-go paper bag states suggests that you “Stay Balanced” so if you splurge during the day, balance it with more exercise. Oh, and eat their 8-count chicken nuggets every three to four hours.

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A new study, published in the journal Appetite illustrates how “moderation” means different things to different people. The researchers hypothesized that people’s own food preferences would have a huge influence on what they consider “moderation”.

When considering their own food intake, people like to “favor themselves” and are notoriously poor judges of how much they’ve just consumed, both in volume and in calories. They can’t seem to remember what  they just ate, but often feel that they’re doing well with their food choices, regardless of their weight.

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Proving their hypothesis, the researchers found that the more people consumed of a particular item, the larger their sense of “a moderate amount” was. Furthermore, people tended to view their own consumption as “better than moderate”. Meaning, what they ate was less than what they consider a “moderate intake”. This was regardless of their BMI, so both healthy and obese participants answered the questions in a similar manner.

professor moderation

The University of Georgia’s Michelle vanDellen, an assistant professor in the department of psychology, led a study that found that the more people like a certain food, the more forgiving their definitions of moderation. Credit: Dot Paul/University of Georgia

“These results suggest people evaluate their own consumption as moderate. If anything, people seem to define moderation as greater than their current consumption, indicating that they do not actually think of it as limited consumption of an item. Moreover, definitions of moderate consumption are related to levels of personal consumption: the more people consume of a food or beverage item, the more of that item they consider to be moderate consumption. In contrast, people’s perceptions that they consume an item moderately were unrelated to the amount of each item they actually consumed and the amount of that item they consider moderate… That is, people may implicitly endorse their reported consumption as appropriate because the typical amount they eat is less than what they define as moderate.” The researchers concluded. 

Additionally, in “Better Than Before“, author Gretchen Rubin describes how moderation usually fails most dieters, but also mentions that most nutritionists are moderators. Her book is a fascinating look into what motivates people, and what works in order to change habits. If you haven’t already read it, I recommend it highly.

A few months ago, I was allowed to sit in on an Overeaters Anonymous meeting, to learn what they were like. It was really eye opening. People were describing how they would go to the store and buy cake mix, bake themselves a cake, and then EAT THE WHOLE THING. Others would talk about how they would have to take the junk food in the house and toss it in the garbage, then cover it with water so they wouldn’t go back into the garbage, dig it out, and binge on it. One woman reported that her car was her “vehicle” and that she could never make it home from the store without devouring and entire package of cookies. You know what worked for all of them? Abstinence. Nearly all said they were only successful when they cut out wheat and sugar, which were “trigger foods” for them.

The more I work with people, the more I realized that people are looking for clear answers. Most people really like to hear, “eat this, don’t eat that”. This is why paleo works as a weight loss tool. The reason why people sometimes gain wait following their 30-day challenge is because 80/20 is very hard to self-regulate. I’ve noticed it quickly becomes 60/40, then 30/70. I personally am blessed to have Celiac disease, because I am automatically abstaining from a large group of foods that most people have no “off switch” for. Sugar doesn’t really do it for me – but salt does! I know that I can’t go near potato chips and even gluten free pizza can be an issue for me.

It’s also completely NOT YOUR FAULT that certain foods can trigger overeating. Our brains are designed to seek out calorically dense foods. During our hunter-gatherer times, berries were hard to come by, so our receptors are highly stimulated by sweet and or salty foods. That’s what kept us alive. Today, however, our brains have not caught up to our modern 24/7 access to junk food. This food bypasses our normal satiety signals and we can’t help but overeat it. The only solution is to develop a mild form of orthorexia and eliminate certain foods from your lunchbox, pantry, diner plate, and dessert tray. If you know that you can’t have just one bite of ice cream, then it’s probably not a great idea to keep it in your house.

A note on paleo treats like cookies, brownies, cakes and everything in that category: I don’t have an issue if people eat them, but please don’t consider them in your first 30 days if you’ve had issues with overconsumption of hyper-palatable foods. A paleo brownie is still a brownie. If you’re trying to reset your palate, then do yourself a favor and abstain as you’re getting used to eating “normal” foods like meat and veggies. I don’t keep baked goods in my house, I don’t “bond” with my kids over making cookies, and I advise my nutrition clients to do the same.

Now, if you’re in the 1-4% of Americans that happens to have an actual eating disorder that requires you to view “everything in moderation”, I’m not speaking to you in this post.

Maybe you’re one of the few healthy, successful moderators. If so, great. But if you’re in the position of giving out nutrition advice, then it’s time to reconsider the “everything in moderation” stance, as it’s likely going to fail the majority of your clients. I know for many of my nutrition clients, if I tell them “a little bite won’t hurt”, they would eat the whole damn pie.



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Why the Kind of Body Fat You Carry Matters

Why the Kind of Body Fat You Carry Matters FinalAll fats are not created equal. We know this because we’re constantly correcting people who get it wrong. There are good fats and bad fats and really really bad fats and fats that are conditionally good or bad. Butter isn’t corn oil isn’t fish oil isn’t monounsaturated fat isn’t palmitoleic fat isn’t linoleic acid. Sometimes trans fat isn’t even trans fat. The same thing applies to the fat on your body. Depending on its location and composition, healthfulness isn’t distributed equally among adipose tissue. Some types of body fat are worse than others.

Fat is an endocrine organ. Like any other organ, it secretes hormones and other bioactive compounds that affect our physiology and determine our health.

Subcutaneous fat sits just below your skin. It’s the most conspicuous and least aesthetically-pleasing fat, comprising love handles and big droopy bellies, saggy arms and flabby necks, but it’s less actively harmful than many other types of body fat. Subcutaneous fat is the primary secretor of leptin, a strong regulator of appetite and metabolism, and of adiponectin, a marker for metabolic health with potentially anti-atherosclerotic effects.

Gluteofemoral fat is lower body fat, specifically the stuff that sits on your butt, hips, and thighs. In women, its presence indicates (and may even determine) good metabolic health. And it may not just be a signal for health, but an actor. Fat depots on the butt and hips actively secrete greater amounts of palmitoleic acid (PDF), a fatty acid with insulin-sensitizing effects. Gluteofemoral fat contains a greater proportion of omega-3 fatty acids, which are used to construct baby brains.

Visceral fat lies inside the abdominal cavity. It surrounds and envelops the organs. Contrasted with subcutaneous fat, visceral fat releases far less leptin and adiponectin. Instead, it secretes large amounts of IL-6, an inflammatory cytokine strongly correlated with systemic inflammation.

Intrahepatic fat is fat inside the liver. More than any other type of fat, intrahepatic fat is strongly associated with the metabolic complications of obesity.

Epicardial fat is visceral fat that surrounds the heart. If you’ve ever gotten a cow heart wrapped in hard yellowish fat, that’s epicardial fat. Large amounts of epicardial fat are associated with obesity, diabetes, and hypertension. And while epicardial fat appears to be primarily a signal of metabolic disturbances, it also exerts direct effects on heart function and releases inflammatory molecules that affect surrounding tissues.

Intermuscular fat lies between muscles. The less you use a muscle, the more it atrophies and the more fat will replace it. You may have seen the MRI of two thigh cross sections—one from a lifelong athlete and one from an age-matched couch potato. The athlete’s leg is a dense circle of bone surrounded by several inches of lean muscle in each direction followed by a small layer of fat. The sedentary leg is smaller circle of bone surrounded by a mishmash of marbled meat with several inches of thick white fat. Delicious and tender when seared, I’d imagine, but terrible for the person’s health and ability to function.

Intramuscular fat lies inside the muscles. Kobe beef steaks have lots of intramuscular fat. It’s the marbling, the presence of fat between muscle fibers. If you actually utilize it, intramuscular fat provides a nice source of energy for the muscles. Then again, if you were using your muscles in the first place it’d be tough to accumulate much intramuscular fat. The quickest way to get rid of intramuscular fat is with low-level aerobic activity. Staying under 75% of max heart rate will keep you burning predominately fat, and exercising while on a ketogenic diet is an even better way to do it; nutritional ketosis increases exercise-induced intramuscular fat oxidation 20-fold.

Brown fat isn’t really fat. It is, but it isn’t. Like muscle, it’s highly metabolically active. We use it to generate heat (thus burning energy) in response to cold exposure. Babies have a ton of brown fat, since they can’t shiver to stay warm, and until recently researchers assumed adults didn’t have much at all. Now we know that’s wrong. Cold plunges, swimming in cool water, and even going outside in short sleeves and shorts in cold weather can all stimulate the formation of brown fat in adults (I wouldn’t advise dunking your newborn in an ice bath for the health benefits). Those jerk babies aren’t the only ones enjoying that sweet, sweet brown fat after all.

Best of all, “training” for brown fat—in one study, exposing yourself to cool weather (60°F) for just 2 hours a day for six weeks while wearing light clothing—can increase energy expenditure and reduce overall body fatness. That’s not even a big dose of cold. Forgetting your jacket at home is probably enough.

Different populations have different body fat distribution patterns. Let’s look at a few:

South Asians (Indians, Pakistanis, Bangladeshis) have smaller subcutaneous “reservoirs” than whites, so a larger proportion of weight gain in this population diverts to visceral—and more dangerous—fat stores. Dr. Ron Sinha wrote about this (and still does on his blog) in the fantastic South Asian Health Solution.

Compared to Australian whites, Japanese men have more body fat for a given BMI.

Black Americans have less visceral fat and more subcutaneous fat for a given BMI than white Americans (PDF). Oddly, this doesn’t translate to a lower risk of diabetes.

Australian Aborigines have more trunk fat and less limb fat for a given BMI than Australians of European descent. Aborigine women have higher waist circumferences and waist:hip ratios than Aussie European women for a given BMI.

Men and women carry fat differently. I mentioned that briefly above in the section on gluteofemoral fat, and I covered the differences extensively in a previous post. Go read that now. In short, men are more likely to store fat on the trunk and around the waist, leading to the fat-guy-with-stick-legs syndrome. Women tend to store fat in the butt, thighs, and hips. Upon reaching menopause, women stop producing as much estrogen and begin storing more fat in the waist and abdomen.

The eternal question persists: is it cause or signal? Risk factor or actor? For most of these types of fat, the answer is probably “both.” Fatty liver indicates metabolic dysfunction, but it can also impair the liver’s functions and lead to insulin resistance and eventually diabetes. People with lots of brown fat may be lean and healthy because they spend a lot of time being active in cold weather, but the brown fat also increases caloric expenditure. Large amounts of intramuscular and epicardial fat indicate a sedentary lifestyle, which is damaging in its own right, but the fat secretes inflammatory compounds with real biological effects.

Teasing apart which link along the chain of causality is to blame is probably impossible. That doesn’t mean we can’t make a few safe recommendations.

Women shouldn’t stress out about a little butt, hip, and thigh fat. It’s likely a good sign.

Belly fat is bad. Fat around your heart is bad. Fat in your liver is bad. Subcutaneous fat looks bad and is hardest to burn but might not be too unhealthy. Losing weight will reduce all of it.

To target belly fat, intense training works best. The resultant spike in catecholamines will preferentially target visceral fat. Just be sure to get enough sleep, rest, and recovery, as chronic stress and under-recovery tends to chronically elevate the catecholamines and make belly fat more stubborn.

To target liver fat, limit sugar, eat lots of choline (from yolks and liver), and practice high intensity interval training. When you drink alcohol, make sure you protect your liver with saturated fat (beef, cocoa, coconut fat all protect against alcohol-induced fatty liver).

To target intramuscular fat, exercise in a low-carb or ketogenic state. Nothing too intense is required. A long, reasonably intense hike (lots of hills) on an empty stomach twice a week might do the trick.

To target epicardial fat, exercise. Both intense and moderate-intensity training seem to work.

To get more brown fat, forget your jacket. Heck, burn it. Just don’t stand too close to the fire.

If it sounds confusing, it shouldn’t. The basics apply. Recommendations haven’t changed. I just find all the different types of fat incredibly interesting. Don’t you?

Thanks for reading, everyone. Take care and be sure to let me know what you think about all this.

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Baobab: The Superfruit with the Silly Name

It looks and sounds like something out a Dr. Seuss book, but the baobab is as serious as it gets when it comes to health benefits and nutritional bang. Native to the African savannah, the baobab tree is often called “the tree of life” because for centuries locals utilized all of its parts to create food, beverages, medicines, and fibers to weave ropes and mats. But the baobab had become undervalued by Africans who saw it as a famine food, and the fruit was virtually unknown to the rest of the world.

“It’s considered a ‘lost crop’ because its value had been lost, but now Africans and Westerners are both rediscovering and re-appreciating the baobab’s health benefits,” explains Luc Maes, a naturopathic doctor and founder of Kaibae, maker of baobab superfoods and beauty products. There is no “fresh” baobab fruit. The football-sized, hard-shelled pods are ripe when they turn brown. Crack them open and the meringue-like fruit powder inside is already dried from the heat of the sun. The powder has a slightly sweet, tangy taste, and Africans use it as an alternative to sugar.

And now, the baobab is gaining a cultlike following here for its amazing nutrient profile. The fruit has six times as much vitamin C as an orange, twice as much calcium as a glass of milk, four times more potassium than a banana, six times the antioxidants of berries and 12 times the dietary fiber of an apple. “And the prebiotic benefits are what drew me to it,” says Maes. “The baobab is 48 percent prebiotic fiber, and when you ingest it, it promotes the growth of helpful, probiotic bacteria in your gut.”

Looking to harness the nutritional power of the baobab? Companies such as Kaibae, Organic Burst, and Baobest sell ready-to-eat baobab powder that can be sprinkled onto and into a wide variety of foods. Mix it with water for an all-natural energy drink, blend it into smoothies, yogurt or cereal, sprinkle it onto popcorn or blend it into the batter for pancakes, cookies or other baked goods. It won’t significantly alter the taste of anything you add it to, but it will definitely give a healthy boost to everything.

Sally Wadyka is a Boulder, Colorado-based journalist who writes about nutrition, health and wellness.



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