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All About Facial Yoga

In the ongoing quest to age gracefully and exude a sense of inner peace, many people are searching for natural, affordable options that will help them look and feel better. Facial yoga involves massages and exercises that stimulate the muscles, skin, and lymphatic system by relaxing your face muscles to help alleviate tension, stress, and worry. In this blog, we will dive into facial yoga and its origins, while also touching on its benefits and how you can practice facial yoga in the comfort of your own home.

What Is Facial Yoga?

Facial yoga doesn’t involve the usual Shavasana or Downward-Facing Dog poses that you’re familiar with from your yoga practice. Essentially, “yoga” is just a catchy way to say facial exercises that move the muscles on your face into certain positions — similar to yoga for your body. 

The idea is that performing these exercises will keep your face looking toned by lifting areas that are drooping, which can trim years from your visage. A balanced facial yoga routine includes exercises along with massage, relaxation, and acupressure techniques.

“The aim is to create a moment of self-care where you improve blood circulation for a healthy glow and reduce stress and tension in your face,” says Dr. Elsa Jungman, Ph.D., a scientist, microbiome expert, and proponent of facial yoga.

“Most people hold tension in their faces, whether through facial expressions or too much time in front of a screen. All these daily activities cause patterns in how we use our face and the specific muscles we recruit,” Dr. Jungman says. “This is why we want to focus more on releasing and softening our faces to let go of these patterns and any held facial tension.”

You can create a facial yoga routine to target a specific area of concern in your face, such as frown lines, forehead lines, or crow’s feet; or you can focus on concerns related to issues such as stress, anxiety, or sleep. With a consistent facial yoga routine, you can help to create positive long-term effects for your skin.

The Origins of Facial Yoga and Fumiko Takatsu

While facial yoga is a rising trend, utilizing facial exercises for skin benefits is not a new practice. Egyptian queen Cleopatra, for example, is believed to have used forms of facial exercises to keep her skin toned and youthful. 

Fumiko Takatsu, known as a facial yoga pioneer and founder of the famous Face Yoga Method, wrote about its origins on her website, saying she came up with the concept following a car crash in which her body was injured and her face was left looking “asymmetrical”.

Pictured: Fumiko Takatsu   Source: Medium

Standing in front of the mirror one day, Takatsu had a realization: “If I exercise my body muscles, I should be able to do the same for my face.” After Takatsu started practicing this method, people began praising her appearance and were eager to know how she achieved such results. With these experiences, the Face Yoga Method was born. 

Takatsu says, “Women and men come to us to look younger, naturally, but they stay for the way they feel and the value they get for being a Face Yogi. We offer 100% natural alternatives to cosmetic procedures and plastic surgeries but we never label ourselves as anti-aging. 

The mission behind the Face Yoga Method, according to Takatsu, is to empower men and women to reclaim their confidence and embrace their age naturally and become part of the new age in beauty — the PRO-age movement.1

Today, thanks to individuals like Takatsu, many celebrities swear by facial yoga, including Madonna, Cindy Crawford, and the Kardashians. Meghan Markle, for example, has often praised the practice and uses facial yoga exercises to keep the volume in her cheeks.

The Benefits of Facial Yoga 

The benefits of facial yoga may be more than skin deep. Touted as a natural facelift that also enhances your overall health, practitioners say its benefits are immense. Additionally, research supporting these benefits is mounting.

A small 2018 study investigated the effectiveness of 32 facial exercises in reducing the appearance of aging in middle-aged women. For the first eight weeks, the participants did daily 30-minute sessions of facial exercises. During the next 12 weeks, they did the sessions every other day.

Most of the women showed improvements in the fullness of their faces and were highly satisfied with the visible results. They reported significant improvement in 18 of 20 facial features. Researchers plan to further these findings through more studies in a similar vein.2

Another small 2018 study examined the benefits of facial exercises in improving the mental health of older individuals. The participants did 30-minute facial exercise sessions twice weekly for 12 weeks, which included yogic breathing as well as rhythmic facial movement and muscle stretching.

The results reported positive improvements related to mental health, facial expression, and tongue muscle power. It was also noted that some of the participants may have looked younger at the end of the study, with two dermatologists estimating the participants’ average age was 50.8 years old at the start of the study and 48.1 years old 20 weeks later.3

In addition to the reported reduction of the appearance of fine lines and wrinkles, facial yoga may promote increased lymphatic drainage leading to reduced puffiness and improved circulation. Face yoga practitioners also report that it may help to:

  • Control Face Muscles
  • Promote Proper Nostril Breathing
  • Firm the Neckline
  • Reprogram Muscle Memory
  • Improve Symptoms of Temporomandibular Joint (TMJ) Disorders4
  • Make Your Face More Symmetrical
  • Reduce the Appearance of Dark Under Eye Circles
  • Improve Confidence
  • Tone Face Muscles
  • Correct Sagging
  • Generate Positive Emotions
  • Make Your Face Less Rounded

It’s important to keep in mind that facial yoga won’t alter the texture of your skin, according to Harvard Health, though moving and stretching scarred skin through facial yoga can lessen the appearance of scars.4

DIY Facial Yoga

You can perform facial yoga in the comfort of your own home as part of your skincare routine and self-care practice. Dr. Jungman recommends practicing for five to 10-minutes each day to start, eventually working your way up to 15 to 20-minutes per day.

Follow this routine, shared by the skincare experts at Origins, for a serene rejuvenation that can leave you feeling empowered:

Step 1

Try to remember to always sanitize before doing your skincare routine. “Bacteria is all over our hands,” confirms Virginia-based dermatologist Dr. Lily Talakoub. “From our doorknobs to desks, keyboards, shopping carts — it’s everywhere. Your face is a warm home for bacteria, so wash and sanitize your hands before doing any skincare to prevent any transfer of bacteria, which can cause acne and skin infections.” 

Step 2

Apply two pumps of your favorite facial oil to your fingertips, such as the Humanist Beauty Herban Wisdom® Facial Oil, which is an exceptionally-crafted formula that’s a powerful skin treatment fusing clean plant nutrients rich in antioxidant, adaptogenic, rejuvenating, and moisturizing properties.

The Herban Wisdom Facial Oil

Step 3

If your favorite facial oil is scented with aromatherapy botanicals, tent your hands over your nose while breathing deeply to inhale the aromas. Next, spread the serum all over your face. Bend your index and middle fingers, then place your chin between those knuckles. Gently glide your fingers upward along your jawline three times; take a deep breath.

Girl doing facial yoga

Source: My Related Life

Step 4

Place your thumbs beneath your cheekbones with palms facing forward. Guide your thumbs up toward your temples three times; take a deep breath. Position your fingertips in the center of your brow. Applying firm pressure, sweep up and out toward your hairline and temples three times; take a deep breath.

Girl doing facial yogaSource: My Related Life

Step 5

If needed, add a few more drops of your facial oil onto your hands. Slide your fingers upward on each side of your neck three times. With your fingertips beneath your jawline, gently push your chin upward; take a deep breath.

Girl doing facial yoga 3

Source: My Related Life

Step 6

Repeat as many times as needed. After you’re done, bask in the glow of your DIY face renewal. 

In Conclusion

Facial yoga is a wonderful self-care technique that may improve your appearance by softening, stretching, and strengthening your face muscles. This outer transformation is often accompanied by feelings of serenity and confidence. According to Danielle Collins, the founder of Danielle Collins’ Face Yoga, facial yoga can help you get in tune with what you need by activating the healing power of your own hands.

She says, “I also recommend using positive affirmations as part of facial yoga, which helps us to feel grateful for our faces and skin while cultivating self-love. Engaging in this nourishing practice helps you to feel calmer and happier.”

Try to dedicate some time daily for facial yoga since Collins points out: “Regular daily practice is what gives best results.” After all, taking time for yourself each day can be a gentle reminder to tune in to your needs and how you’re feeling.

Do you use any facial yoga techniques in your self-care and skincare routine? Let us know in the comments!

 

 

References:

https://medium.com/authority-magazine/women-in-wellness-face-yoga-expert-fumiko-takatsu-on-the-five-lifestyle-tweaks-that-will-help-d88f8fc6a462 [1]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5885810/ [2]

https://pubmed.ncbi.nlm.nih.gov/29503371/ [3]

https://pubmed.ncbi.nlm.nih.gov/23356206/ [4]

https://www.health.harvard.edu/staying-healthy/does-your-face-need-a-workout [5]

The Brain-Beauty Connection: A Look at Neuroaesthetics

Neuroaesthetics, an innovative new area of neuroscience research, has the potential to help us understand the ways our brain responds to art. The truth is that aesthetic experiences — and the arts — are hard-wired in all of us; they are evolutionary imperatives, encoded in our DNA as an essential part of our humanity. In addition, they are fundamental to our health, well-being, and learning. In this blog, we will explore the brain’s connection to the arts, along with a few prominent initiatives changing the healthcare world through art therapy.

The Power of the Arts

According to evolutionary biologist E.O. Wilson, the arts are reinforced in the brain through reward, pleasure, and fear circuitry, which confirms their link to our survival as a species. As they did in our evolutionary past, the arts still serve the same primal function today: to help us to communicate and connect.

In fact, Dennis Dutton, in his book, The Art Instinct, argues that the drive to make art is encoded in our genes, going all the way back to the DNA of our earliest ancestors.

Anthropologist and author Ellen Dissanayake agrees that art has played an essential role in our evolution and ability to adapt. In 1995, she wrote in her book Homo Aestheticus, that self-expression and the creation of art is a basic human need. 

Through her fieldwork, Dissanayake documented this universal artistic impulse in cultures around the world. She found that even those with few material possessions practiced decorating objects, personal adornment, and community song and dance rituals.

From the sacred chanting of Gregorian monks and Native American dance rituals to the present day, the arts have been used as healing tools throughout the ages. However, it’s only over the past 15 years that scientific research has come to the notion that the arts are something humans can’t afford to live without.

Your Brain and the Arts

Aesthetic experiences, and their impact on the mind and body, are much more than the sum of individual brain regions or activities. Sophisticated neural networks are created in your brain to achieve heightened states of connectivity. 

One of the core neural mechanisms at play is the process of perception, by which external stimuli enter the brain through the senses and are processed by the brain’s perceptual systems.  

Eric Kandel, in his book Reductionism in Art and Brain Science: Bridging the Two Cultures, proposes that the co-mingling of our sensory and cognitive functions dictates perception. Essentially, we take in the world through our senses and make meaning through cognition; this interplay results in an aesthetic experience unique to each specific person.

Neuroaesthetic researchers are also studying the activation of reward systems and the default mode network when viewing or creating art. The reward system releases feel-good brain chemicals, such as dopamine, serotonin, and oxytocin, which trigger sensations of pleasure and positive emotions. 

In fact, according to The Telegraph, looking at a painting, sculpture, or other artwork increases blood flow to the brain by as much as 10%, which is the equivalent of looking at someone you love.

Still, viewing art isn’t just about making sense of the shapes. Rather than just thinking art is beautiful, we, as humans, want to place ourselves into the artwork. This placement occurs through a process known as embodied cognition, in which mirror neurons in the brain turn things like action, movement, and energy you see in art into actual emotions you can feel.1 

Embodied cognition starts when you look at a piece of art. The more you analyze the piece, the more you place yourself within the scene and can actually feel the quality of the works. For instance, viewers of a drip painting by Jackson Pollock can often feel like they are the ones flinging the paint onto the canvas. 

Drop painting by Jackson Pollock

Pictured: Drip painting by Jackson Pollock   Source: Forbes

However, creating art invigorates the brain in ways that are distinct from merely viewing art. Studies have credited the actual production of visual art with increases in functional connectivity in the brain along with enhanced activation of the visual cortex.2

Researchers compare the process of creating art with exercise for the brain and even suggest that, similar to how physical exercise aids the body, creating art may help to keep the mind sharp and lucid well into old age.3

A Study on the Connection Between Neurology and Art

A study carried out in 2007 by a team of neurologists attempted to answer the question of whether beauty is completely subjective or not. To do this, they showed the volunteers images of Classical and Renaissance sculptures while they were in a magnetic resonance machine.4

The participants were shown the original images, then the same sculptures but with modified proportions. After seeing the photos, the volunteers had to say whether they liked them or not, and then make a judgment on the proportions. 

Example of modified statue

Pictured: An example of the modified proportions of a sculpture   Source: Research Gate

The scientists found that, upon observing the original sculptures, there was an activation of the insular cortex. This region of the brain deals specifically with abstract thinking, decision making, and perception.

When the participants thought the sculptures were beautiful, the right part of the amygdala showed a response, which is the area of the brain that’s crucial in the processing of emotions like satisfaction and fear.5

Brain charts

Pictured: Brain scans show activity when subjects perceive beauty.    Source: Research Gate

The Pioneers of Neuroaesthetics 

In the late 1990s, the study of the intersection of brain sciences and the arts was first coined as “neuroaesthetics” by Semir Zeki, a renowned neuroscientist, and professor at the University College of London. The initial research focused on empirical aesthetics by examining the neural bases underlying how we perceive and judge works of art and aesthetic experiences.

At the University of California, San Diego, neuroscientist V.S. Ramachandran developed the “eight laws of artistic experience,” which is based loosely on Buddha’s “eight-fold path” to wisdom and enlightenment. The laws were developed to describe the core neural mechanisms underpinning our enjoyment of visual art.

Ramachandran theorized that tactics employed by visual artists, such as the use of symmetry, balance, and grouping, generate an aesthetic appeal and pleasurable response for which the viewer’s brain is exquisitely wired.

In the 1990s and early 2000s, French neuroscientist Jean-Pierre Changeux studied the role of emotion and memory in the contemplation of art. He theorized that the experience stimulated a complex mental synthesis allowing us to link forms and figures to a larger meaning.  

Using fMRI, neuroscientists Ed Vessel from the Max Planck Institute for Empirical Aesthetics and Amy Belfi at Missouri University of Science and Technology have added to Changeux’s work by exploring the default mode network’s role in the mental synthesis that ultimately shapes what we find most aesthetically meaningful.

This new wave of research wasn’t just concerned with visual art. In the 1980s, for example,  Robert Zatorre, a cognitive neuroscientist at McGill University in Montreal, explored the neurological impacts of music. Zatorre believed that understanding how we experience music on a neurological level could lead to a better understanding of the structure and pathways of the brain as a whole. 

“Increasing numbers of investigators are convinced that music can yield valuable information about how the brain works,” Zatorre said in an article published in the journal, Nature. “They believe that the study of the brain and the study of music can be mutually revealing.” 

Zatorre’s work proved that making and listening to music engages functions and networks across the brain, including those involved in memory and learning, reward and pleasure, and emotion. In the case of playing music, it connected pathways from the sections of the brain that deal with senses to the sections that deal with motor skills.

Anjan Chatterjee, a neuroscientist at the University of Pennsylvania, further defined the experience of art as a trinity of sensation, emotion, and meaning. He proposed that an aesthetic event triggers an emotional response that can result in a sense of deeper personal significance. 

Antonio Damasio, a neurologist studying the neural systems that underlie emotion, decision making, memory, language, and consciousness says, “Joy or sorrow can emerge only after the brain registers physical changes in the body.The brain is constantly receiving signals from the body, registering what is going on inside of us. It then processes the signals in neural maps, which it then compiles in the so-called somatosensory centers. Feelings occur when the maps are read and it becomes apparent that emotional changes have been recorded.”

Neuroaesthetics Continues to Evolve

Today, the field of neuroaesthetics continues to evolve with a growing body of evidence demonstrating the direct impact of the visual arts, architecture, design, digital media, and music on the human brain, biology, and behavior

Cutting-edge brain research is revealing in grand detail how aesthetic experiences enter the brain through the senses and how they profoundly impact our biological circuitry. In fact, scientists can now identify biomarkers that offer measurable ways to characterize changes in the brain. 

Now, when people are creating or experiencing some art forms, wearable sensors and mobile devices are being used to measure changes in breathing, temperature, heart rate, and skin responses. These technologies allow us to capture more accurate information as we engage with the world in real time.

However, there are many issues when it comes to health and wellbeing around the world, and unfortunately, these problems are continuing to worsen. For example, neurodegenerative diseases like Alzheimer’s and Parkinson’s, as well as mental health disorders such as depression, are straining public health systems.

Neuroaesthetics offers research-based evidence that a variety of arts-based approaches may work to improve quality of life, mobility, mental health, speech, memory, pain, learning, and more. Interventions like these could potentially lower the cost and burden of chronic disease, neurological disorders, and mental health issues for millions of people.

Research-To-Practice Neuroaesthetic Initiatives

A multitude of research-to-practice initiatives have launched around the world, paving the way for a shift from theory to impact. Here’s a deeper look into three prominent neuroaesthetic initiatives:

 Creative Forces: NEA Military Healing Arts Network

Military Members Use Arts to Heal Trauma

Pictured: A military member painting   Source: Psychology Today

For those in the military, adapting to life at home after the traumas of war can be incredibly difficult. With traumatic brain injuries, post-traumatic stress disorder, and depression on the rise in the military, service members and loved ones may find it hard to understand and address these invisible wounds on their own.

Creative Forces: NEA Military Healing Arts Network is a partnership of the National Endowment for the Arts (NEA), the Department of Defense, and the Department of Veterans Affairs. It involves a creative arts approach to help heal service members and veterans dealing with war  trauma through writing, music, or art-making, alongside conventional medical treatment.

In a popular TED Talk, Melissa Walker, an art therapist and researcher at the National Intrepid Center of Excellence, explained how making art can help service members access pre-language areas of the brain through the use of symbols. She goes on to mention how mask making practices can enable individuals to unlock traumatic experiences by turning nightmares and painful memories into something that can be shared and released.

Clinically, art therapy has been shown to reduce symptoms such as flashbacks, nightmares, and interrupted sleep, and increase tolerance of hyper-vigilance, pain, and stress. In addition, it can help channel aggressive behavior and anger into healthy forms of self-expression, along with reducing the sense of isolation service members may feel when facing combat trauma.

The Creative Forces fully acknowledges that trauma is not limited to service members; it believes that the discovery of cost-effective arts-based interventions is critical to the overall health and wellbeing of the entire world.

You can learn more about Creative Forces: NEA Military Healing Arts Network here.

Dance for PD

Individuals with PD Dacing

Pictured: Individuals with PD dancing    Source: Mark Morris Dance Group

Parkinson’s disease (PD) is a neurodegenerative disorder affecting an estimated ten million people worldwide. It causes a host of movement-related symptoms, including tremors, muscle rigidity, slowness, and postural instability. Patients often describe challenges with everyday tasks that require fine motor control, such as writing and buttoning clothing.

As the disease progresses, patients may develop a slow, shuffling gait and experience balance problems. As their mobility decreases, patients may lose their autonomy and self-confidence and suffer cognitive and mood problems, all of which severely impact their overall quality of life.

Programs like Dance for PD are designed to combat both physical and mental sides of the disorder through creativity, social interaction, and “voluntary” movement, cued by music to activate specific brain regions.

In 2001, Olie Westheimer, the founder and executive director of the Brooklyn Parkinson Group, approached the internationally-acclaimed Mark Morris Dance Group proposing the idea of a rigorous, creative dance class for her members. 

Westheimer knew from her own dance background that professional dancers developed cognitive strategies to execute difficult movements with power and grace and wanted to bestow some of that wisdom upon people with PD.

What started as monthly classes for about six people in Brooklyn has evolved into Dance for PD classes in more than 250 communities in 25 countries around the world. The program’s teaching practice is underpinned by evidence from 38 peer-reviewed studies indicating its possible benefits. 

Through Parkinson’s Quality of Life measurements, class participants with Parkinson’s disease reported physical, emotional, and social benefits. In addition, early research shows improvements in motor and cognitive function as well as mood.

You can learn more about Dance for PD here.

Playful Learning Landscapes

A Child Playing a Playful Learning Landscapes Instrument

Pictured: A child playing a Playful Learning Landscapes instrument   Source: Dunham Foundation 

In the United States, children from under-resourced communities enter formal schooling well behind the starting line. It’s been proven that they commonly fall behind their peers in language development, reading readiness, and spatial skills.

While education is known as the great equalizer in closing developmental gaps, the reality is that children only spend 20% of their waking hours in school. The Playful Learning Landscapes initiative is bringing together scientists, urban planners, architects, and educators with the goal of utilizing the other 80% of children’s time through creative placemaking, which is a practice that infuses arts and culture into community spaces to effect social change.

In the Supermarket Speak Project, for example, colorful and engaging signs are posted throughout stores in low income neighborhoods to encourage caregiver-child interactions that center on skills like counting and learning the names of various foods. Pilot research showed a 33% increase in caregiver-child communication.

Supermarket Speak Project Signs

Pictured: Supermarket Speak Project signs   Source: Playful Learning Landscapes

In The Power of Play: A Pediatric Role in Enhancing Development in Young Children, published in the journal of The American Academy of Pediatrics, individuals associated with Playful Learning Landscapes touched on the critical importance of play in the development of a child’s executive function and social skills.

“Play is not frivolous: it enhances brain structure and function and promotes executive function (ie, the process of learning, rather than the content), which allow us to pursue goals and ignore distractions.”

The authors go on to say that “An increasing societal focus on academic readiness (promulgated by the No Child Left Behind Act of 2001) has led to a focus on structured activities that are designed to promote academic results as early as preschool, with a corresponding decrease in playful learning.”

Playful Learning Landscapes’ mission is to reverse this trend through a variety of branching initiatives, projects, and research. It’s now collaborating with organizations, communities, and cities around the world to create more playful and enriching learning environments for children and families.

You can learn more about Playful Learning Landscapes here.

In Conclusion

The power of the arts has always been with us, but a deeper understanding of its impact on the brain is relatively new. Research is proving that experiencing or creating art sparks a dynamic interplay among brain cells that spearheads billions of changes affecting our thoughts, emotions, and actions, which in turn can promote healing and empowerment. Its potential benefits transcend class, gender, age, race, and culture, making the arts a superpower for all.

What are your thoughts on how our brains connect with the arts? Let us know in the comments!

 

References:

https://plato.stanford.edu/entries/embodied-cognition/ [1]

https://www.nature.com/articles/srep39185 [2]

https://kids.frontiersin.org/articles/10.3389/frym.2017.00019 [3]

https://www.researchgate.net/publication/5817749_The_Golden_Beauty_Brain_Response_to_Classical_and_Renaissance_Sculptures [4][5]

The Ancient Practice of Gua Sha

Gua Sha (pronounced gwa-shah) is a tool, or tools, used to scrape the skin to promote circulation. Traditional Chinese Medicine (TCM) utilized Gua Sha tools thousands of years ago to increase blood circulation and heal the body. Today, the practice continues to evolve into a sought-after addition to people’s beauty regimen to tone and tighten skin. In this blog, we will explore the origins of Gua Sha, its benefits, and the tools and techniques used for this ancient skin practice.

What Is Gua Sha?

Gua Sha is a traditional Eastern and Southeast Asian healing technique in which a smooth, credit-card-sized “board” is pressed along the body’s skin; however, in more recent years, it’s been adapted for the face and neck, as well. The idea behind Gua Sha is that light pressure releases fascial and muscular tension and moves sluggish lymph fluid to tone the face.

Originally, Gua Sha was used to release different aches and pains in the body. For example, in TCM, it was commonly used on the upper back to invigorate blood flow, release heat toxins, stimulate lymphatic drainage, activate various acupressure points of the body, and stimulate an immune response bringing beneficial cells to the area.

Gua Sha works by promoting blood circulation. When you scrape the skin gently on the face or body, you’re stimulating a certain meridian point, which corresponds to an organ in the body that’s responsible for your skin’s overall health. In turn, you’re sending a signal to your body that this area needs more circulation.

The Origins of Gua Sha

Back-view illustration of Gua Sha treatment from Fangyi chuyan (A Modest Proposal for Epidemic Prevention)

Pictured: Back-view illustration of Gua Sha treatment from Fangyi chuyan (A Modest Proposal for Epidemic Prevention)    Source: Gua Sha Massage

With its origins in the treatment of abscesses in the Warring States period (475-221 BCE) of ancient China, Gua Sha has been a mainstay as a folk medicine since antiquity. 

Theories of “sha” disease gradually developed based on the premise that a pathogen was to be cleared and dispersed from the body and this was combined with a scraping technique, initially involving a hemp rope rubbing method using water or sesame oil in the Yuan dynasty (1271-1368 CE).

By the Qing dynasty (1644-1912 CE), the method of scraping had become more precise and expanded towards the entire body. A working framework for the treatment of sha was also developed at this time which enabled a wider application of scraping and included instructions for headaches, numbness of the face, and head shaking.

It was not until the Song dynasty (960-1279 CE) that anything resembling the practice of cosmetic scraping appeared, which was in the form of jade rubbing to treat facial scars. Many of the ideas behind facial Gua Sha have been influenced by traditional Chinese cosmetology, which from the Warring States and Qin and Han Dynasties, came ideas of how the human body and skin color changes are directly related to changes in people’s temperament, age, health, and qi.

Ancient doctors rarely recorded the specific methods, time, and treatment of Gua Sha but in the 20th century with the work of Jiang Jingbo and later Lu Jiru, Gua Sha was reinvigorated and an adapted, modernized style of Gua Sha therapy was promoted.1

The Benefits of Gua Sha

Implementing Gua Sha into your self-care routine may offer these potential benefits:

Gua Sha May Help Reduce Inflammation and Puffiness

Similar to other types of massages, gliding a Gua Sha tool across your face or body can promote microcirculation in your soft tissues, aka blood flow in small blood vessels. This increase in blood flow might help physical symptoms of inflammation like puffiness and swelling.2 The practice may also help lymphatic drainage by moving fluid away from swollen areas.3

Gua Sha May Boost Your Skin’s Collagen Production

Every year, our skin produces 1% less collagen; collagen keeps our skin strong and elastic.. Giving yourself regular Gua Sha facials can help ramp up your skin’s collagen production, thereby reducing the appearance of fine lines and wrinkles.4

Gua Sha May Increase the Efficacy of Skincare Topicals

Gua Sha can increase the efficacy of the skincare you’re already using. If you apply your moisturizer or serum and then give yourself a massage, the Gua Sha tools helps push the product deeper into your skin. This can help your serum absorb better and allow you to experience the full benefits of the formula.

Gua Sha Can Alleviate Tech Neck and Other Pains

If you feel the aches and pains from uncomfortable work posture or constant scrolling, a Gua Sha body massage might help. In a small 2014 study involving 60 regular computer users with neck and shoulder pain, researchers found that Gua Sha helped reduce pain and improve range of motion.5 Individuals in a small 2011 study also reported that Gua Sha helped reduce neck pain when compared with people who used heating pads.6

Gua Sha Can Improve Headache and Migraine Symptoms

If you’re dealing with migraines or headaches, Gua Sha might help relieve pain and tension in your head and neck. A 2007 case study of a 72-year-old woman reported that Gua Sha helped relieve migraine symptoms over a 14-day period.7

Gua Sha Can Aid in Muscle Recovery

Gua Sha’s ability to promote blood circulation might also help move the buildup of lactic acid that accumulates from your workouts. In a small 2017 study involving 65 male weightlifters, people who had Gua Sha treatments reported that lifting weights was easier post-treatment. Researchers concluded that Gua Sha might also help speed up muscle recovery and be a potential alternative to other sports recovery methods.8

Gua Sha May Help Tourette Symptoms

Tourette syndrome is a condition that affects the nervous system and causes sudden involuntary movements or sounds. While Gua Sha is not a miracle cure, limited research shows it might help reduce symptoms when combined with other treatments.

A 2017 case study of a 33-year-old man found that a combination of Gua Sha and other therapies appeared to reduce his Tourette syndrome symptoms. 9 

Gua Sha May Help Perimenopausal Symptoms

A small 2017 study involving 80 perimenopausal women found that people who had Gua Sha treatments for 8 weeks experienced fewer symptoms compared with the control group receiving only traditional therapy. 10

Gua Sha Tools

Some of the most common Gua Sha tool shapes are:

The Wand-Shaped Tool

Gua Sha S Shaped Tool

Pictured: Wand Gua Sha tool  Source: Eastern Currents

This long, slender tool has 2 pointy ends that are best to use for specific areas where you want to apply pressure and relieve tension in the body. These areas are primarily in the hands, feet, laterals, back, neck, and shoulders. The challenge with this shape is the limited maneuverability around the face and smaller areas of the body.

If you’re interested in adding this tool to your regime, check out the LEOSENSE Gua Sha Bian Stone Wand Tool.

The Dolphin

Gua Sha Wing or Fin Tool

Pictured: Dolphin Gua Sha tool    Source: DH Gate

This tool shape is one of the most popular and commonly purchased Gua Sha tools available on the market. It’s easy to hold due to its small size and is perfect for contouring different areas of the face including the jawline, nose bridge, chin, and under-eye area.

While the heart-shaped tool is great for the face, neck, and hands, it might be less effective to use in other parts of the body as its edges are not long enough to hold onto, and therefore less workable for applying firmer pressure.

If you’re interested in adding this tool to your regime, check out the MEEKU Gua Sha Stainless Steel Dolphin Tool.

The Spoon Tool

Gua Sha Spoon Tool

Pictured: Spoon Gua Sha tool    Source: Amazon

A Gua Sha spoon is a sculpting tool that helps you target acupressure points along your face and neck to gently release any muscle tension. Its spoon-like shape helps to target smaller areas as well as harder-to-reach areas like those around the nose and eyes.

If you’re interested in adding this tool to your regime, check out the Top Sewing Gua Sha 100% Jade Spoon Tool

The Comb Tool

Gua Sha Comb Tool

Pictured: Comb Gua Sha tool    Source: Amazon

This shape is exactly what it sounds like: a Gua Sha scraper equipped with comb-like prongs. On one side of this tool, you have the classic curved edge, perfect for a facial treatment. On the opposite side, the stone is shaped into a comb so you can give your scalp a nice, deep massage.

If you’re interested in adding this tool to your regime, check out the FORUHEALTH Gua Sha Jade Comb Tool.

Gua Sha Materials

Here’s a look at the most common materials used in Gua Sha:

  • Rose quartz is one of the most popular stones for Gua Sha tools. It’s said to be the stone of compassion, love, and emotional healing. Likewise, it supposedly has calming properties, which makes it ideal for people with sensitive skin and those who suffer from acne, rosacea, or other skin issues. According to some, rose quartz is also the best material for reducing signs of aging. In addition, as a healing stone, it’s used to drain toxins and negativity from the body.
  • Jade is a widely-used stone in the world of Gua Sha. Jade is known for its cooling effect, as well as its ability to balance the body and our inner energies. Similarly, some people claim that it helps relax the nervous system. If you’re looking for a tool that will reduce facial puffiness, jade might be your best bet. Plus, it’s known to promote lymphatic function. 
  • The Bian stone is also lauded for its healing properties. It’s an ancient stone with a wide range of uses, and one of those happens to be Gua Sha. According to certain studies, the Bian stone may help regulate blood pressure. Also, when used in a full-body Gua Sha treatment, it’s ideal for treating lower back pain.
  • Amethyst may help reduce stress and negative energy. Like jade, amethyst is perfect for cooling down the skin. Moreover, some people claim that it fights bacteria and targets the pores. 
  • Clear Quartz is among the rarest of these materials. It’s often referred to as a “master healer.” Many fans believe that it balances the mind, body, and spirit, providing a feeling of calm and clarity. Clear quartz is great for all skin types.

DIY Gua Sha

Once you choose the perfect shape and material, you can start using your Gua Sha tool every day or at least two to three times a week. To prevent any rashes or irritation when doing a Gua Sha massage, make sure to always use a facial oil first.

After using your Gua Sha tool, be sure to clean it with soap and warm water.

Facial Gua Sha: A Step-by-Step Guide

Always begin with your neck to release tension and assist with lymph drainage. Repeat each step three to five times. For a more detailed look at this technique, you can check out this video.

  1. Hold the skin at the base of your neck with your hand that isn’t holding the tool. Using the divot in your tool, use upward strokes, and glide up the cervical spine (the middle of your neck) from the base of your neck to the base of the skull and give it a wiggle. 
  2. Turn your Gua Sha tool to use the long flat edg. Gently glide down the side of your neck next to your shoulder. Hold your skin taut a few inches down from where you are gliding the Gua Sha.
  3. Repeat on the other side of your neck.
  4. Using the divot on your tool, glide up from the center of your collarbone to your chin. Use feather-light pressure.
  5. Choose the side of your face you would like to work on first. Use the divot of the tool to go from the middle of your chin towards the ear along the jawline.
  6. Use the long side of your Gua Sha and hook the tool under the cheekbone drawing out and up towards the ear.
  7. Using light pressure, slowly sweep from the side of your nose, under the eye, out towards the temple
  8. Next, using lighter pressure, going along the brow bone, use the long side of the tool to sweep from the center of the forehead to the temples.
  9. Starting at the space between the eyebrows, stroke up to your hairline. Move over to the right eyebrow and repeat.
  10. Finally, you can scrape from the center of your forehead towards the earlobe and down to your collarbone using a downward motion to help flush your lymphatic system.

The Humanist Beauty Herban Wisdom® Facial Oil Is Perfect For Gua Sha

The Herban Wisdom Facial Oil

The golden rule of Gua Sha is to always apply facial oil before using your stone. You need enough slip so that the tool can easily glide across the contours of your face — without it, you can pull or tug at your delicate skin.

The Humanist Beauty Herban Wisdom® Facial Oil is a high-vibrational facial oil that will compliment your Gua Sha routine perfectly. This exceptional formula is a powerful skin treatment fusing clean plant nutrients rich in antioxidant, adaptogenic, rejuvenating, and moisturizing properties.

Just a few drops incorporated into your own Gua Sha ritual can help visibly recharge skin to appear calm and balanced, radiating with a gorgeous natural glow. 

You can shop the Humanist Beauty Herban Wisdom® Facial Oil here

References:

http://en.chinaculture.org/info/2013-04/25/content_456628.htm [1]

https://www.sciencedirect.com/science/article/abs/pii/S1550830707001772?via%3Dihub [2]

https://www.mdpi.com/2077-0383/9/11/3678/htm [3]

https://blog.sidekicktool.com/gua-sha-wrinkles/ [4]

https://he01.tci-thaijo.org/index.php/ams/article/view/66337 [5]

https://academic.oup.com/painmedicine/article/12/3/362/1829149?login=false [6]

https://www.karger.com/Article/Abstract/107731 [7]

https://www.sciencedirect.com/science/article/pii/S0254627217300262 [8]

https://www.sciencedirect.com/science/article/pii/S200529011630125X?via%3Dihub [9]

https://journals.lww.com/menopausejournal/Abstract/2017/03000/Effect_of_Gua_sha_therapy_on_perimenopausal.10.aspx [10]

Exploring Vitamin E

Vitamin E is a fat-soluble vitamin with several forms; its main role is to act as an antioxidant, scavenging free radicals that can damage cells. Vitamin E came to public attention in the 1980s when scientists began to understand that free radical damage was involved in the early stages of artery-clogging atherosclerosis, and might also contribute to cancer, vision loss, and a host of other chronic conditions. In this blog, we will explore the types of Vitamin E and its antioxidant properties, along with foods rich in Vitamin E and the health benefits they provide in both skincare and through consumption.

What is Vitamin E?

Vitamin E is an antioxidant compound obtained from plant sources in the diet. Vitamin E is not a singular substance; it’s a collective term for a family of eight homologous molecules that are synthesized naturally by plants from homogentisic acid.

Vitamin E is a series of organic compounds consisting of various methylated phenols. These compounds can act as an antioxidant by donating a hydrogen atom to reduce free radicals and have a hydrophobic side chain, which allows for penetration into biological membranes.

The eight homologs are split into two groups: tocopherols and tocotrienols. The tocopherols and tocotrienols have four homologs: alpha, beta, gamma, and delta. Each form has a slightly different biological activity. However, all of these various derivatives are referred to simply as “Vitamin E.”

Historically, only one out of the eight has appeared to have the most nutritional importance: the d-alpha-tocopherol isomer form. The d-alpha-tocopherol isomer form is commonly called Vitamin E on nutrition/supplement labels and is also the only form that can be referred to as the RDA, or Recommended Daily Allowance, for Vitamin E.

The alpha form of tocopherol was originally designated d-alpha-tocopherol on the basis of its optical activity. This means that you can “see” more of this specific compound in your body’s chemical signature. It makes up about 90% of the tocopherol found in humans. Even in your blood plasma, around 83% of the Vitamin E found is d-alpha-tocopherol.

It’s been found that long-term supplementation with just a d-alpha-tocopherol Vitamin E supplement results in blood plasma levels of d-gamma-tocopherols being lowered by 30 to 50%. Since your body still needs this other form, some researchers now recommend to select one with mixed tocopherols.1

Types of Vitamin E

Commercially available sources of Vitamin E can be classified into several distinct categories or types, such as 2, 3:

Natural Vitamin E

This is what most people refer to as Vitamin E; it’s the non-esterified form of d-alpha-tocopherol and occurs in nature, primarily in vegetable oils like soy and sunflower oil.

Semi-Synthetic, Esters

Manufacturers commonly convert the phenol form of the vitamin, with a free hydroxyl group, to esters, using acetic or succinic acid. An ester is a salt formed by a carboxylic acid and an alcohol (tocopherol is the alcohol in this case). These esters are more stable as they are less susceptible to oxidation during storage. In their stored form, they are not classified as antioxidants.

You have to consume these ester forms to “activate” them and unlock their antioxidant properties. Your gut produces an enzyme called esterase that de-esterfies the compound and allows your body to absorb the compound as free tocopherol. Several studies indicate the rate of absorption of these forms of tocopheryl esters and free tocopherol have similar bioavailability.

Alpha-tocopherol

Current literature suggests the primary role in the body of Vitamin E is to function as a major lipid antioxidant for free radicals formed from normal cellular metabolism. Free radicals are destructive to the cell membrane and other body components.

Vitamin E acts as an antioxidant, a molecule capable of inhibiting the oxidation of other molecules, which makes the free radicals unable to damage your cells. Other antioxidants, such as Vitamin C, are capable of regenerating the antioxidant capacity of alpha-tocopherol. Additionally, alpha-tocopherol also protects the fats in low-density lipoproteins (LDL) from oxidation, possibly reducing risk of cardiovascular disease in the process.

Gamma-Tocopherol

Gamma-tocopherol is the major form of Vitamin E ingested in the U.S. diet. It was previously assumed that this form was not important as the body naturally has much higher concentrations of the alpha form. The blood levels of gamma-tocopherol are generally 10-times lower than those of alpha-tocopherol.

However, more recent studies suggest that gamma-tocopherol picks up the slack left by the alpha form. It appears to scavenge different types of free radicals which can damage proteins, lipids, and even your DNA.

Additionally, gamma-tocopherol can inhibit inflammation by reducing cyclooxygenase activity. Studies have also shown higher plasma concentrations of gamma-tocopherol are associated with reduced incidences of prostate cancer.

Tocotrienols

Studies on on tocotrienols indicate they may have significant antioxidant and anti-cancer effects. Tocotrienols appear to act on a specific enzyme called HMG-CoA (3-hydroxy-3-methylglutaryl-coenzyme A reductase) that’s involved in cholesterol production in the liver. Tocotrienols suppress the production of this enzyme, which may result in less cholesterol being manufactured by liver cells.

The Benefits of Vitamin E in Skincare

Some potential skin benefits of Vitamin E include:

Vitamin E is Moisturizing

Researchers have found that products containing Vitamin E can very effectively moisturize the skin. A few studies have shown that the topical application of Vitamin E can improve the skin’s water-binding capacity after two to four weeks of use.4,5  The research also found that Vitamin E can be more moisturizing than other common ingredients used in skincare.

Vitamin E Can Help Fight UV-Related Skin Damage

Oregan State University highlights several studies suggesting that Vitamin E could fight skin damage from sun exposure. Though it’s been shown that it’s possible that adding Vitamin E to sunscreen provides some additional skin benefits, it is important to note that Vitamin E itself is not an effective sunscreen.

Multiple studies have found that the combination of Vitamin C and Vitamin E protects the skin against UV damage.6 Human subjects orally co-supplemented with Vitamins C and E show increased Minimal Erythemal Dose (MED), which is a measure of photoprotection from UV light on the skin.7

Vitamin E Can Promote Wound Healing

The author of a review article in the International Wound Journal suggests that Vitamin E can promote wound healing. The theory is that because Vitamin E deficiencies can slow wound healing, a good amount of this nutrient could have the opposite effect.8

Vitamin E Possesses Anti-Inflammatory Properties

Inflammation is the body’s reaction to an injury or infection; it can cause pain, discoloration, and swelling. Many common skin conditions cause inflammation, including acne. A 2020 study reviewed 26 clinical trials and found evidence that Vitamin E can reduce inflammation in adults.9

Vitamin E May Reduce Hyperpigmentation

Dark patches on your skin can be caused by too much melanin, which is triggered by hormones or other causes. Called Melasma, this condition is believed to be treatable through the use of topical Vitamin E. Studies show that hyperpigmentation may be only moderately affected by using topical Vitamin E oil, but the most effective way to use Vitamin E to treat hyperpigmentation is to pair it with Vitamin C.10

Vitamin E May Prevent Aging And Wrinkles 

Vitamin E affects blood circulation, which is why many people notice a difference in the firmness and structure of their skin after the topical use of Vitamin E. A 2013 review tells us that Vitamin E and other natural ingredients rich in antioxidants are generally accepted as a treatment for delaying wrinkles due to photoaging.11

Foods Vitamin E Is Found In

Numerous foods provide Vitamin E. Nuts, seeds, and vegetable oils are among the best sources of alpha-tocopherol, and significant amounts are available in green leafy vegetables and fortified cereals. 

Here are 10 foods that contain large amounts of Vitamin E: 

Sunflower Seeds (Vitamin E per 1 oz handful:( 7.4 mg or 49% DV), Vitamin E per 100g (26.1 mg or 178% DV) Vitamin E per 200 calories (9 mg or 60% DV)

 

Almonds (Vitamin E per 1 oz handful:( 7.3 mg or 49% DV), Vitamin E per 100g (25.6 mg or 171% DV) Vitamin E per 200 calories (8.9 mg or 59% DV)

 

Avocados (Vitamin E per 1 oz avodaco):( 4.2 mg or 28% DV), Vitamin E per 100g (2.1 mg or 14% DV) Vitamin E per 200 calories (2.7 mg or 17% DV)

 

Spinach (Vitamin E per cup cooked):( 3.7 mg or 25% DV), Vitamin E per 100g (2.1 mg or 14% DV) Vitamin E per 200 calories (18.1 mg or 121% DV)

 

Butternut Squash (Vitamin E per 1 cup cooked)l:( 2.6 mg or 18% DV), Vitamin E per 100g (1.3 mg or 9% DV) Vitamin E per 200 calories (6.5 mg or 43% DV)

 

Kiwifruit (Vitamin E per cup:( 2.6 mg or 18% DV), Vitamin E per 100g (1.5 mg or 10% DV) Vitamin E per 200 calories (4.8 mg or 32% DV)

 

Broccoli (Vitamin E per cup cookedl:( 2.3 mg or 15% DV), Vitamin E per 100g (1.5 mg or 10% DV) Vitamin E per 200 calories (8.3 mg or 55% DV)

 

Trout (Vitamin E per fillet:( 2 mg or 13% DV), Vitamin E per 100g (2.8 mg or 19% DV) Vitamin E per 200 calories (3.3 mg or 22% DV)

 

Olive Oil (Vitamin E per tablespoon:( 1.9 mg or 13% DV), Vitamin E per 100g (14.4 mg or 96% DV) Vitamin E per 200 calories (3.2 mg or 22% DV)

 

Shrimp (Vitamin E per 3 oz:( 1.9 mg or 12% DV), Vitamin E per 100g (2.2 mg or 15% DV) Vitamin E per 200 calories (3.7 mg or 25% DV)

The Health Benefits of Vitamin E

Vitamin E plays many roles in your body. While it’s best known for its antioxidant effects, Vitamin E is also needed for proper immune function and cellular signaling. Here are a few potential health benefits of Vitamin E:

Vitamin E May Reduce Markers Of Oxidative Stress And Improve Antioxidant Defenses

Oxidative stress is a condition that occurs when there’s an imbalance between your body’s antioxidant defenses and the production and accumulation of compounds called reactive oxygen species (ROS). This can lead to cellular damage and increased disease risk.12

Because Vitamin E acts as a powerful antioxidant in the body, studies have shown that supplementing with high doses of it can reduce markers of oxidative stress and boost antioxidant defenses in some populations.13

For example, a 2018 study in 54 people with diabetic nephropathy — kidney damage caused by high blood sugar — found that supplementing with 800 IU of Vitamin E per day for 12 weeks significantly increased levels of glutathione peroxidase (GPx) compared with a placebo.14 GPx is a group of antioxidant enzymes that protect your cells from oxidative damage.

Vitamin E May Reduce Heart Disease Risk Factors

Having high blood pressure and high levels of blood lipids such as LDL cholesterol and triglycerides may increase your risk of developing heart disease. Promisingly, research suggests that Vitamin E supplements may help reduce heart disease risk factors such as these in some people.

A 2019 review of 18 studies found that, compared with placebo treatments, Vitamin E supplements significantly reduced systolic but not diastolic blood pressure — the top and bottom numbers of blood pressure readings, respectively.15

Some studies also show that taking Vitamin E with omega-3 supplements may reduce LDL and triglyceride levels in people with metabolic syndrome — a cluster of conditions, including high blood fat levels, that increases the risk of heart disease and other health conditions.16

Vitamin E May Benefit Those With Nonalcoholic Fatty Liver Disease (NAFLD)

NAFLD includes a number of conditions that cause an accumulation of fat in the liver in people who drink little or no alcohol. According to research findings, Vitamin E may improve some aspects of health in people with NAFLD.

A 2021 review of eight studies found that supplementing with Vitamin E reduced levels of the liver enzymes alanine aminotransferase (ALT) and aspartate aminotransferase (AST), decreased blood lipid levels, and improved liver health in people with NAFLD.17

Elevated AST and ALT levels can indicate liver inflammation and damage in people with NAFLD, so lower levels are favorable.

Vitamin E May Help Manage Dysmenorrhea 

Dysmenorrhea is a condition characterized by severe and frequent menstrual pain, such as cramps and pelvic pain. Promisingly, research suggests Vitamin E rich foods and supplements may reduce pain in women with this condition.

In a 2018 study of 100 women with dysmenorrhea, taking 200 IU of Vitamin E daily relieved menstrual pain more than a placebo. The effects were even better when the vitamin was combined with an omega-3 supplement containing 180 mg of EPA and 120 mg of DHA.18

Additionally, a 2021 study showed that supplementing with a combination of Vitamin E and Vitamin C daily for 8 weeks helped reduce the severity of pelvic pain and dysmenorrhea in women with endometriosis.19

Vitamin E’s Other Potential Health Benefits

Vitamin E had also been linked to several other health benefits:

  • Vitamin E may improve lung function. Studies have shown that Vitamin E supplements could improve lung function and certain symptoms of asthma in children and adults.20
  • Vitamin E may benefit older adults. Because Vitamin E plays an important role in health, such as reducing inflammation and improving immune function, supplements may benefit people who have increased needs or don’t get enough in their diets, such as some older adults. 21
  • Vitamin E may benefit cognitive health. Maintaining optimal Vitamin E levels and taking supplements may help protect against cognitive decline, but it’s still unclear whether the supplements benefit people with cognitive conditions like Alzheimer’s disease.22

The Humanist Beauty Herban Wisdom® Facial Oil Features Vitamin E

The Herban Wisdom Facial Oil

Tocopherol plus Vitamin E rich plant extracts are integrated into the Humanist Beauty Herban Wisdom® Facial Oil for their antioxidant, anti-inflammatory, photo-protecting, and moisturizing properties. Cranberry, Coriander Seed, Cucumber Seed, and Rosehip Oil combine to defend skin from oxidative damage and bind moisture to the skin.

The Humanist Beauty Herban Wisdom® Facial Oil is non-irritating and well tolerated; it’s suitable for all skin types. It supports overall skin wellness and may assist with its healing.

You can shop the Humanist Beauty Herban Wisdom® Facial Oil here.

 

References:

https://lpi.oregonstate.edu/mic/vitamins/vitamin-E [1] [3]

https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/#:~:text=Naturally%20occurring%20vitamin%20E%20exists,recognized%20to%20meet%20human%20requirements [2]

https://pubmed.ncbi.nlm.nih.gov/9706379/?dopt=Citation [4]

https://pubmed.ncbi.nlm.nih.gov/17256076/?dopt=Citation [5]

https://pubmed.ncbi.nlm.nih.gov/9448204/?dopt=Citation [6]

https://pubmed.ncbi.nlm.nih.gov/15675947/?dopt=Citation [7]

https://onlinelibrary.wiley.com/doi/full/10.1111/iwj.12295 [8]

https://www.nature.com/articles/s41598-020-73741-6 [9]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/ [10]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3789494/ [11]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5551541/ [12]

https://pubmed.ncbi.nlm.nih.gov/29891745/ [13]

https://pubmed.ncbi.nlm.nih.gov/29891745/ [14]

https://pubmed.ncbi.nlm.nih.gov/30846828/ [15]

https://pubmed.ncbi.nlm.nih.gov/31405672/ [16]

https://pubmed.ncbi.nlm.nih.gov/32810309/ [17]

https://pubmed.ncbi.nlm.nih.gov/29542390/ [18]

https://pubmed.ncbi.nlm.nih.gov/34122682/ [19]

https://pubmed.ncbi.nlm.nih.gov/24338254/ [20]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6140432/ [21]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6645610/ [22]

Summer Beauty

Summer is a time for beach days, pool parties, and vacations. But while summer is full of fun in the sun, the longer hours of daylight and hot, humid weather can affect your skin differently than the colder and darker days of winter. In this blog, we will explore how summer can impact your skin, share hot weather tips, and even bust a few summer skincare myths. 

How Summer Affects Your Skin

Every season impacts your skin differently. If you notice your complexion changing during summer, it could be because the hot, humid weather is having an effect. Here’s a look at the changes your skin may undergo during the summer: 

  • High heat and humidity can make your skin oilier. Your sebaceous glands are more active in hot weather, and with the increased oil on your skin, breakouts can become more likely. 1 
  • The heat can make your sweat glands more active. Excessive sweating can affect more than just your face. The combination of sweat, bacteria, and friction from your clothing may also cause breakouts on your back and chest.2
  • Chlorinated water may dry out your skin. Swimming is a great way to cool off in the summer, but the chlorine in the water can strip your skin of its natural hydrating oils. As a result, your skin may feel dry and flaky or even develop an itchy rash after spending an afternoon at the pool.3
  • UV rays can change your skin in several ways. You may be excited to get a tan this summer, but sun exposure does more than just darken your skin and make freckles appear. For instance, if you’re outside too long without protection, you could get sunburned. Excessive UV rays can also cause swelling, irregular pigmentation, wrinkles, and other signs of premature aging.4
  • Summer heat can trigger eczema flare-ups. While psoriasis sufferers often benefit from UV exposure and high humidity, it’s a different story for people with eczema. In fact, the heat of summer can trigger increased skin irritation and redness, so it’s important not to let your skin overheat if you have this condition.5
  • Bacteria can sabotage your skincare products. Bacteria thrive in heat and humidity, making summer the ideal season for them to grow. To discourage bacteria growth, be sure to store your skincare products in a cool, dry place. You can also replace your brushes and pads frequently to help your skin stay clean and clear.6 
  • Fake tanning products can have a drying effect. A faux glow is safer than a natural one, but your fake tanner might be the source of mysteriously dry, sensitive skin. Check the ingredients list, and if you see specially denatured (SD) alcohol or ethanol, consider switching to a new product.7

The Fitzpatrick Skin Type System

Scientists developed the Fitzpatrick Skin Type System in 1975. It remains a useful way to determine skin type, skin cancer risk, and is an accurate predictor of a patient’s reaction to UVA rays. Skin cancer is a common type of cancer in the United States, and according to the Skin Cancer Foundation, one in five people in the U.S. will develop skin cancer during their lifetime.8

Experts established the Fitzpatrick Skin Types by asking individuals how their skin reacted to the sun. The results showed clear trends that allowed researchers to identify six different skin types according to how much melanin was present.  A 2013 study also confirmed that the system was useful in identifying who was most at risk of sunburn.9 

The table below shows a summary of the Fitzpatrick Skin Types and their features:

Source: Laser Hair Removal

Remember: The Fitzpatrick Scale acts as a guide rather than a definitive classification. A person’s skin type may not fit neatly into one category. 

How To Protect Each Skin Type

The sun’s UV rays can cause damage to any skin type. Regardless of their skin type, individuals who are spending time outdoors should: 

  • Use a broad-spectrum sunscreen with at least an SPF 30.
  • Remember that the sun’s rays are strongest between 10 a.m. and 4 p.m.
  • Sit or walk in the shade when possible.
  • Wear a wide-brimmed hat and sunglasses that block UV rays.
  • Wear protective clothing if out in the sun for extended periods.
  • Check your skin at least once per month for changes and seek medical advice if any occur. 

The sections below discuss the risks associated with each skin type and why everyone needs to protect their skin:

Types I and II

Those with skin types I or II often have fair skin, freckles, and light hair, which the American Cancer Society (ACS) lists as risk factors for melanoma. Individuals with very fair skin should take additional precautions to protect their skin.

For example, they should use a broad-spectrum sunscreen with an SPF of at least 30. It’s also best for those with skin type I or II to avoid sun exposure as much as possible and wear protective clothing that reflects the sun’s rays.

Types III and IV

If a person has skin type III or IV, their skin can burn, but it will also tan. The risk of skin cancer due to sun exposure is lower than it is for those with types I and II, but there is still a risk. It’s vital to always wear sunscreen with at least an SPF 15 or higher, along with limiting sun exposure and wearing protective clothing.

Although the Fitzpatrick Skin Types vary widely among people of a similar origin, those with Types III and IV often include people of Mediterranean, Southern European, Latino, and Asian ancestry.10 Skin cancer accounts for 2–4% of all cancers in people of Asian origin and 4–5% of all cancers in people of Hispanic origin.11

The authors of a 2012 study expressed concern about the risk of skin cancer among Hispanic people in the U.S. They called for “culturally relevant, tailored interventions” to raise awareness of the need for sun protection and preventive measures.12 The ACS also expresses concern, noting that skin cancer rates have risen by nearly 20% among Hispanic people in the U.S. in the past 20 years.13

Types V and VI

People with skin types V and VI also have a risk of developing skin cancer, though the risk is lower than it is for people with types I or II. Even if the skin does not burn, sun damage can lead to cancer and early signs of skin aging. 

Skin cancer accounts for just 1–2% of all cancers in Black people.14 When it does occur, the outlook may be worse for several reasons, including the following:

  • Awareness: As with Hispanic communities, Black individuals and their healthcare providers may be less watchful for signs of skin cancer, given that it mainly affects lighter skin.
  • Expectation: Healthcare workers are less likely to expect that skin cancer will be present in darker skin and may not perform a full check. Lesions may also look different on darker skin than those shown in educational materials.
  • Location: In Skin Types V and VI, changes may occur in places that are not exposed to the sun, such as the soles of the feet. This may make them less noticeable.

Protective measures are as essential for skin types V and VI as they are for the other types. However, sunscreens designed for lighter skin may leave a residue on the face that gives an ashen or chalky look. According to one expert, writing for the Skin Cancer Foundation, creams that contain nanoparticles of zinc oxide and titanium dioxide may work well. 

Fact or Myth: Summer Skincare Edition

We’ve all fallen victim to believing a skincare myth that made us think we could get away with something because it was easier. From SPF and acne myths to the truth behind facial oils, we’re here to bust some myths so you can hit the beach informed, confident, and most importantly – sunburn free. 

Myth: Skin Is Oilier in the Summer, so You Don’t Need Moisturizer

Fact: Moisturizers are still a must during summer. They not only discourage the build-up of dead skin cells by keeping the skin cells healthier, but if you toss your moisturizer altogether, your skin can get dry and dehydrated, and actually increase oil production in response.

Myth: Lips Don’t Get Sunburned

Fact: The truth is lips can get sunburned and sun-damaged, and burns on the lips can contribute to the development of lip cancers. SPF-containing lip products are the key to keeping your lips healthy and sunburn-free. Check out Sun Bum’s Vegan and Cruelty-Free Lip Balm SPF 30.

Myth: Misting With Water Keeps You Hydrated

Fact: This actually can cause more dehydration. As the mist evaporates, it pulls your surface moisture with it and your skin ends up with surface dehydration, which leads to clogged pores, and then you’re unable to blend your makeup. So if you like to mist your face, make sure to use mists that have humectants and actually keep the moisture in, instead of pulling it out. You can try the Dalba White Truffle First Spray Serum Mist which features excellent humectants. 

Myth: Sun Exposure Is a Great Way to Treat Acne

Fact: Although it’s true that sun exposure can down-regulate the immune system in the skin and therefore temporarily improve inflammatory acne, this is not a safe way to treat breakouts. The side effects of accelerated aging and skin cancer risk are much more serious than acne, and sun exposure actually emboldens dark spots.

Myth: Always Use Creams With Sunblock in the Morning

Fact: SPF disintegrates after a certain time, depending on its number and your skin, so using it only in the morning is counterproductive. The only way you can truly stay safe is by reapplying every one to two hours. So, while we encourage applying every morning or before you leave the house, it’s also really important to top up throughout the day. 

Myth: You Don’t Need Sun Protection for Your Body Because You Are Wearing Clothing

Fact: A typical cotton or linen t-shirt only has an SPF of five. This means you can still get sunburned through your shirt. To protect yourself consider wearing sun-protective fabrics. There are fashionable options out there that provide UPF 50+ (The letters UPF refer to how much UV ray radiation is absorbed by the fabric). The skin cancer foundation has some great tips and advice on UPF-rated clothing, which you can check out here.

Myth: The Higher the SPF, the Better the Sun Protection

Fact: Higher SPF only gives you marginally improved UV protection. It’s easy to think that sunscreens with SPF 70 or 100 would provide better coverage. But a higher SPF may actually give you a false sense of protection (and you may stay out longer in the sun or forget to reapply sunscreen after getting out from the water), thus you may burn more.

What’s more important is that your sunscreen is broad-spectrum, meaning that it blocks UVA and UVB, and that you reapply every two to three hours as recommended or after the skin gets wet from water or sweating.

Myth: People With Oily Skin Shouldn’t Use Face Oils

Fact: On the contrary, people with oily skin many times tend to over-strip their natural oil by using products with harsh ingredients. Using face oils can help to replenish the skin’s natural oil production, keeping oil levels balanced. Check out the Herban Wisdom® Facial Oil to keep your skin feeling fresh, healthy, glowing, and summer-ready.

A Guide to Summer Skincare

When you dream about your skin in summer, you might envision it being tanned, smooth, and glowing, but the reality can be somewhat different as you tackle the risk of sweat, sunburn, and premature aging due to the sunny conditions. While you may think you need to completely restructure your skincare routine to beat the summer heat, the reality is that with a few small tweaks, your skin will be feeling and looking its best all season long.

Here are some warm weather skincare tips you can try this summer:

SPF Is Your BFF

According to Dr. Stefanie Williams, dermatologist and medical director at Eudelo, “I always recommend using sun protection all year around. The reason for this is that while the burning UVB rays are much weaker in winter, the skin aging UVA rays don’t fluctuate as much throughout the seasons.”

“My recommendation is to wear an SPF 30  to slow down the aging process and keep your skin in optimal condition long-term,” she says. “However, should you have down-graded your SPF (or even worse, not used one) in the winter, then now is certainly the time to go back to daily SPF.”

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Opt For a Lighter Skincare Routine

In the summer, we commonly change up our wardrobe to better reflect the warmer weather. Similarly, your skin-care routine may need to be a little more lightweight. The heat and humidity of summer mean you can swap out a heavier cleanser (think cream or oil cleanser) in favor of a gentler foaming option.

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Adopt a Dual-Purpose Moisturizer

To help lighten things up, you can consider switching to a combination moisturizer and sunscreen during the summer. A lightweight moisturizer with SPF of 30 or higher may be plenty for most people as long as you’re applying a generous amount and reapplying every couple of hours, as with a regular sunscreen.

Thicker moisturizers can lead to clogged pores, inflammation, and acne; especially if you have acne-prone or oily skin. With summer causing increased sweating, clogged pores can really be an issue. Replacing one of your skin-care steps with a combination moisturizer/SPF can help keep skin clear and fresh during summer.

Product Spotlight

Paula’s Choice Calm SPF 30 Mineral Moisturizer Broad Spectrum Sun ProtectantTo shop the Paula’s Choice Calm SPF 30 Mineral Moisturizer Broad Spectrum Sun Protectant, click here

Add In a Good Vitamin C Serum

Vitamin C serums are a necessity in an anti-aging skincare regimen. Vitamin C has been proven to:

  • Brighten your complexion
  • Reduce the appearance of scars and dark spots
  • Even out your skin tone
  • Smooth out fine lines and wrinkles
  • Prevent skin sagging

Vitamin C is even more essential in the summer when your skin takes the most damage from harsh UV rays and drying breezes. For optimal results, you can try layering a few drops of a vitamin C serum on your skin between cleansing and moisturizer.

Product Spotlight

MyChelle Dermaceuticals Perfect C SerumTo shop the MyChelle Dermaceuticals Perfect C Serum, click here

Always Exfoliate

Dermatologists often remind us not to over-exfoliate, but in the summertime, you can add a little more exfoliation to your routine, especially if you have oily skin. Instead of going all-out with it, slowly increasing the number of days you exfoliate per week will allow your skin to adapt much more quickly.

Product Spotlight

BABOR Enzyme Cleanser, Gentle Antioxidant Daily Face Exfoliator, with Vitamin C and Active EnzymesTo shop the BABOR Enzyme Cleanser, Gentle Antioxidant Daily Face Exfoliator, with Vitamin C and Active Enzymes, click here

Take Shorter, Cooler Showers

Nothing feels better after a long day than taking a nice hot shower. Unfortunately, hot water dries out your skin, which is an even bigger predicament during the summer. Instead, try to take a cool or lukewarm shower for 15 to 20 minutes. Not only will this keep your skin healthy during the warmer months, but it will also give you a chance to cool off from the heat.

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Stay Hydrated

While this may not seem like a skincare tip, drinking water may have an impact on your skin’s health. Our bodies need water to keep cells, organs, and tissues operating at their best. Water is also necessary for temperature regulation and maintaining other bodily functions. In summer, it’s more important to drink water as we lose a significant amount of hydration through sweat. 

Drinking water can help you stay cool, which prevents breakouts and clogged pores. It can even prevent skin wrinkling. You can use this calculator to find out exactly how much water your body needs every day.

Product Spotlight

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In Conclusion

Summer is warmer and sunnier than winter, and it’s only natural that your skin has different needs during the changing seasons. When you’re spending more time in the sun, it’s important to be mindful of sunscreen. Find a broad-spectrum SPF 30 and reapply every 2 hours to protect your skin from premature aging and skin cancer.

After all, a summer-friendly beauty routine will keep your skin happy and healthy all season long.

What is your favorite SPF? Do you have any summer skincare tips or tricks? Let us know in the comments!

 

References:

https://www.getthegloss.com/article/how-to-deal-with-oily-skin-in-warm-weather [1]

https://www.houstonmethodist.org/blog/articles/2020/aug/how-sweat-works-why-we-sweat-when-we-are-hot-as-well-as-when-we-are-not/ [2]

https://coloradospringsdermatologyclinic.com/info/can-swimming-pool-and-hot-tub-chlorine-harm-your-skin/#:~:text=Add%20to%20that%20the%20fact,contributing%20factor%20to%20premature%20aging. [3]

https://www.cancer.org/healthy/cancer-causes/radiation-exposure/uv-radiation.html#:~:text=UV%20rays%2C%20either%20from%20the,actinic%20keratosis%2C%20and%20solar%20elastosis. [4]

https://www.healthline.com/health-news/how-to-minimize-the-risk-of-eczema-flare-ups-on-hot-summer-days#:~:text=For%20those%20living%20with%20eczema,sun%20on%20hot%2C%20dry%20days. [5]

https://www.herworld.com/beauty/skin/10-things-consider-storing-your-skincare-fridge/ [6]

https://www.cocoandeve.com/blogs/news/how-to-shower-for-a-longer-fake-tan#:~:text=Many%20fake%20tans%20can%20be,skin%20while%20still%20slightly%20damp. [7]

https://www.skincancer.org/skin-cancer-information/skin-cancer-facts/ [8]

https://jamanetwork.com/journals/jamadermatology/fullarticle/1737180 [9]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3709783/ [10]

https://www.skincancer.org/skin-cancer-information/skin-cancer-facts/ [11]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3533808/ [12]

https://www.cancer.org/latest-news/dispelling-myths-to-decrease-skin-cancer-in-latinos.html [13]

https://www.skincancer.org/skin-cancer-information/skin-cancer-facts/ [14]

How Skin Heals

It’s safe to say that our bodies are truly magical; however, we often take the intricacy of wound healing for granted. If you get a small cut, you may clean and cover it with a bandage, and move on with your life. Yet under that bandage, the body orchestrates a complex cascade of events designed to heal wounds big and small. In this blog, we will dive into the four stages of wound healing, along with how you can help your skin heal, ingredients to look for in skincare to promote healing, and supplementation.

The Four Stages of Wound Healing

Wound healing is the process by which the skin, or any injured organ, repairs itself after injury. The main aim of wound healing is to prevent or limit further damage, clean and seal the wound against infection, and restore tissue strength.

The wound healing process can be characterized by four overlapping phases:

Homoeostasis Phase

Upon wounding, the first phase of the wound response is concerned with maintaining homoeostasis within the body, which is any self-regulating process by which biological systems tend to maintain stability while adjusting to conditions that are optimal for survival.

Most wounds, even superficial wounds, result in damage to the circulatory system. To prevent blood loss and reduce the chance of an infection spreading throughout the body, platelets within the blood begin to form a fibrin clot to seal the wound site. 

Additionally, vasoconstriction, the narrowing of blood vessels by small muscles in their walls, occurs around the wound as a means of isolating the wound site. However, this is soon followed by vasodilation, the widening of blood vessels as a result of the relaxation of the blood vessel’s muscular walls, so the required cells are able to be recruited to the wound site. 

Inflammatory Phase

Once the wound is closed with a clot, the blood vessels can open a bit to allow fresh nutrients and oxygen into the wound for healing. Blood-borne oxygen is essential for healing. The right balance of oxygen is also important— too much or too little and the wound won’t heal correctly. 

White blood cells, called macrophages, take on the role of wound protector by fighting infection and overseeing the repair process. You might see some clear fluid on or around the cut at this time, which is helping clean out the wound. Macrophages also produce chemical messengers, called growth factors, which help repair the wound.

Proliferative Phase

The proliferative phase itself can be divided into four phases; in the case of shallow wounds the first two steps may not occur:

  • Re-vascularization: New blood vessels are formed around the wound site in order to supply the cells and nutrients required to remodel the wound.
  • Granulation: Fibroblasts, a type of cell that contributes to the formation of connective tissue, are attracted to the wound site and quickly lay down a temporary extracellular matrix (ECM), comprised of collagen and fibronectin, upon which the epidermis can be reconstituted.
  • Re-epithelialization: The exact mechanism of re-epithelialization is poorly understood. It’s thought that surviving epithelial cells around the wound edge become more motile and stretch to cover the wound site. Once a continuous epidermis is formed, they lose this motility and begin to divide.
  • Contraction: Re-epithelization is thought to occur simultaneously with contraction, where myofibroblasts, a predominant cell type that’s present in granulation tissue of contracting wounds, are recruited around the wound site and pull against each other to contract the size of the wound.

Essentially, during this phase, blood cells of all types arrive to help build new tissue. Chemical signals instruct cells to create collagen, which serves as a type of scaffolding, and other tissues to begin the repair process. Occasionally, you see the result of this process as a scar that starts out red and eventually dulls.

Remodeling Phase

Following the closure of the wound, remodeling can occur. The epidermis proliferates and returns to its normal character; fibroblasts and immune cells which were recruited to the site are degraded; and the temporary extracellular matrix that was laid down is remodeled into a stronger, more permanent structure.

Over time, the new tissue gets stronger. You might notice stretching, itching, and even puckering of the wound as this happens. Within three months, the wound is almost as strong in its repair as it was before the trauma, but the entire healing process may take a couple of years to complete.

Stages of wound healing

Pictured: Stages of wound healing     Source: VCU

Epidermal Wound Healing

Epidermal wound healing refers to the repair of the epidermis in response to wounding. Epidermal only wounds are typically less severe than those affecting the dermis and so stages of the wound healing response may be missed.

As the epidermis itself is not vascularized — it’s receiving blood from the dermis — a clotting and vasoconstrictive response are often not necessary. Immune cells may still be recruited to the wound site since the removal of the epidermal barrier makes the wound susceptible to infection.

Since the dermis is intact, local fibroblasts are able to contribute to the formation of a new basement membrane, upon which the epidermis sits. In very minor wounds, even the basement membrane might remain intact, allowing for rapid re-epithelialization. 

Keratinocytes — epidermal epithelial cells — around the wound site migrate across the wound and close it. Additionally, epidermal cells from dermal appendages, such as hair follicles, can contribute to wound closure.

Since the dermis and underlying tissue have not been damaged, very little remodeling is required. As such, small wounds only in the epidermis typically heal rapidly and are often not observable via the formation of scar tissue within a period of months.

Skin layers

Source: Skin layers    Source: Urgo Medical

Deep Wound Healing

A deep wound involves the inner, deeper layers of the skin, known as the dermis. Deep wounds that damage the dermis are more difficult to heal than shallow, epidermal-only wounds. The wound healing processes may be extended and scar tissue is likely to form due to improper re-epithelialization.

Additionally, deep wounds are more susceptible to infection, and also to the development of systemic infection through the circulatory system, as well as dysregulation that results in chronic wounds such as ulcers.

The wound healing process for deep wounds is similar to that of shallow wounds. However, with the removal of the dermis and its associated skin appendages, re-epithelialization can only occur from the wound edge, with no contribution from the dermal compartment. 

Therefore, proper reconstitution of the epidermis is often only seen at the edge of the wound, with fibrous scar tissue — formed from the ECM deposited during the proliferative phase — covering the rest of the wound site.

With the formation of a scar, the original physiological properties of the tissue are lost. For example, scars are less flexible than the original skin and do not feature sweat glands or hair follicles. The ECM formed during wound healing may also be weaker in deep wounds, making the site susceptible to additional later wounding. 

How You Can Help Your Skin Heal

A wound describes an injury that cuts, breaks, or impacts the skin. As a result, the body’s internal tissues become exposed to the external environment and bacteria. Most minor wounds won’t require medical treatment; however, while the majority of cuts heal naturally over time, there are ways to speed up the healing process:

Care for the Wound

Throughout the healing process be sure to clean and dress the wound. Even if you feel that you are healing fine and can skip this step, make sure to keep tending to your wound unless approved by a medical professional. Cleaning the wound and covering it ensures that no outside bacteria can get to the wound and infect it, while also encouraging skin tissue growth for healing.

To learn how to properly clean a wound, click here

How to clean a wound

Pictured: How to clean a wound      Source: St. John Ambulance Victoria

Get Some Rest

Getting a good night’s rest is crucial to wounds healing properly. As you sleep, your body works to repair tissue and fight off infections. A study conducted by the Journal of Applied Psychology studied two groups to see how healing was impacted by sleep.1

The first group who slept for three hours a night had high levels of pro-inflammatory cytokines, and in comparison to the group who slept for eight hours a night, the sleep-deprived participants had a delayed wound healing time by a full day.

Add Healing Foods to Your Diet

There are an abundance of healing foods that can speed your recovery process, including:

  • Clean, Lean Protein: The body cannot rebuild lost tissue without protein. Try to get at least four to five ounces of organic, lean protein, such as grass-fed beef, per meal.
  • Wild-Caught Fish: Essential fatty acids found in foods like wild-caught fish, walnuts, flaxseeds, and chia seeds are critical to helping rapidly heal wounds.
  • Green Leafy Vegetables: Broccoli, kale, spinach, and other greens are high in vitamin K, which is essential for blood clotting.

Avoid Foods That Slow Healing

There are also some foods and beverages that you’ll want to try and avoid to encourage healing, including:

  • Alcohol can increase inflammation, which is counterproductive to healing.
  • Sugar and refined grains can promote inflammation, slowing the healing process.
  • Hydrogenated oils can promote inflammation and decrease the ability of your body to heal.
  • Processed foods contain hydrogenated oils, chemicals, dyes, and other additives that can slow wound healing.

Get Moving

Research has continually shown that physical activity can help accelerate the healing process in wounds. In fact, researchers at the Ohio State University found that exercise can speed wound healing rates by as much as 25%.2

Activities like strength training and yoga provide an excellent source of movement without the risk of agitating a wound. Basic lunges, planks, crunches, or jumping jacks offer another source of exercise where the risk of injury is low. Any low-impact activity can help draw oxygen to the wounds to accelerate the healing process.

Ingredients in Skincare to Use For Healing

Skincare ingredients can be complicated, but the fact of the matter is that people are now, more than ever, wanting to know what ingredients are in their favorite products and what they do. It’s important to know what you’re putting on your skin, especially when you have wounds.

Here’s a look at a few ingredients that can potentially do wonders for the wound healing process:

  • Vitamin A: When it comes to tissue repair and cell regeneration, getting enough vitamin A in your diet is key. Besides being vital to promoting proper skin health, some evidence even suggests that this vitamin could aid in wound healing as well. A study published in Dermatologic Surgery, for instance, found that pre-treatment with retinoids improved wound healing after undergoing facial resurfacing procedures.3
  • Centella Asiatica Extract: This ingredient is a traditional Indian medicine extracted from the tropical plant Gotu Kola, which helps the wound healing process by reducing glycation processes and implicitly slowing the oxidative damage. It’s most effective in the proliferation and remodeling phases by boosting the local metabolism and speeding up the healing.4
  • Niacinamide: Also known as vitamin B3, this is one of the most popular ingredients in cosmetic treatments due to its multipurpose and potency. Several studies confirmed the anti-inflammatory effects of vitamin B3 that are efficient in aiding the immune response and speeding the recovery. Niacinamide is also an actor in increasing fibroblast migration and proliferation– thus speeding the wound closure.5
  • Grape Seed Extract: A study from researchers at Ohio State University found that this ingredient can help regenerate damaged blood vessels and also increase the number of free radicals in the wound site while reducing the chance of scarring.6
  • Tamanu Seed Oil: As an antibacterial oil, this ingredient is capable of healing wounds by promoting healthy cell growth. When its applied to wounds, it has the ability to promote the formation of new tissue.7
  • Frankincense Oil: This ingredient has been used by healers throughout history for its wound-healing abilities; it’s known to regenerate tissue and prevent infection.8
  • Avocado Oil: A 2013 study found that the oil derived from the avocado pulp reduces inflammation when applied to a wound site. This action ensures quick healing of wounds. Further, the application of the oil on wounds showed improved collagen synthesis and re-epithelialization. 

Supplementation for Wound Healing

Innumerable processes are involved in healing — from the production of platelets and macrophages to the rebuilding of the extracellular matrix and the formation of new blood vessels. But these healing processes can’t happen if the body doesn’t have the right vitamins and nutrients.

To maintain normal health, the human body needs a minimum of 20 vitamins and 16 minerals/trace elements. The following three play a role in recovery and healing at various physiological levels:

Zinc

A minimum of 70 major wound-healing enzyme systems — including DNA polymerase, RNA polymerase, protease, and carbonic anhydrase — rely on zinc as a cofactor. Zinc is also important in cell membrane stabilization, carbohydrate metabolism, and mobilization of vitamins A and C, among others. 

Because lower zinc levels have been associated with impaired wound healing, some researchers have suggested that zinc replenishment may increase healing rates. Furthermore, many topical agents include zinc due to its antiseptic and anti-inflammatory properties, which may be especially beneficial for skin wounds.9

Vitamin B Complex

The vitamin B complex comprises all essential water-soluble vitamins, with the exception of vitamin C, and includes thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid, and the cobalamins (vitamin B12). These B vitamins are found naturally in cereals, dairy, fish, and meats. 

The vitamin B complex aids with cell proliferation and the maintenance of muscle tone and healthy skin. It also increases metabolic rate and improves the function of the immune and nervous systems. In one study of the effects of vitamin B complex on periodontal wound healing, supplementation with vitamin B complex significantly increased wound repair compared to a placebo regimen.

Vitamin C

As with the B complex vitamins, vitamin C is an essential water-soluble vitamin. It’s an electron donor for various enzymes, a mighty antioxidant, and a cofactor in collagen synthesis. Vitamin C contributes to enzyme processes important in lysine and proline hydroxylation necessary for the formation of the triple helix present in collagen.

It also contributes to enzyme processes necessary for carnitine synthesis, which is required to transport fatty acids into mitochondria that are used in ATP generation. Vitamin C also plays a role in immune response, iron uptake and metabolism, trace metal metabolism, and calcium metabolism for the homeostasis of epidermal gradients.

Vitamin E and Omega-3s and the Healing Process

When it comes to supplements, there’s so much hype about their potential benefits that it can be hard to separate fact from fiction. While it’s true that vitamins and minerals are essential to health and can be great for wound healing, it’s not true that taking them in pill, capsule, or powder form — especially in megadoses — is necessary, or without risks.

Vitamin E and omega-3s, for example, are both veritable powerhouses. The first, a fat-soluble vitamin, operates as a potent antioxidant and offers support to hair, eyes, cholesterol levels, hormone balance, and more. Omega-3s, meanwhile, support heart and brain health and may play a role in helping with the maintenance of a healthy inflammatory response in the body.

But one of the most serious side effects of both is the thinning of the blood. Fish oil — a common form of omega-3s — thins the blood in “similar ways to blood thinners,” medical writer Jack Challem claims in his book, The Inflammation Syndrome

“This effect happens through the prevention of the platelets found in blood from sticking together and forming clots.” It has been said that these “blood-thinning effects may be magnified if you are taking natural blood-thinners, such as vitamin E.”

To illustrate this further: “Since both fish oil and vitamin E thin your blood, taking them in combination might put you at risk of excessive bleeding, especially if you take them in large amounts,” SF Gate reports.10

Discuss with your doctor before taking either— they may determine that you don’t need a supplement, and, if you do, will help you ascertain the right dosage.

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References:

https://www.sciencenewsforstudents.org/article/sleep-helps-wounds-heal-faster [1]

https://news.osu.edu/study-exercise-helps-speed-wound-healing-in-older-adults/ [2]

https://pubmed.ncbi.nlm.nih.gov/17034370/ [3]

https://pubmed.ncbi.nlm.nih.gov/22817824/ [4]

https://www.apothecopharmacy.com/blog/how-to-speed-wound-healing/#:~:text=Niacinamide,to%20help%20speed%20up%20recovery. [5]

https://www.sciencedaily.com/releases/2002/12/021204081709.htm#:~:text=Grape%2Dseed%20extract%20may%20help,radicals%20in%20the%20wound%20site. [6]

https://www.webmd.com/beauty/health-benefits-tamanu-oil [7]

https://earthwisebeauty.com/blogs/news/the-ancient-healing-power-of-frankincense#:~:text=Regardless%20of%20the%20species%20they,and%20for%20a%20wide%20range [8]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793244/ [9]

https://healthyeating.sfgate.com/benefits-taking-fish-oil-vitamin-e-together-10487.html [10]

Aloe in Skincare

There’s a reason why Aloe has become a medicine cabinet staple – it’s been used by different civilizations for centuries for a range of medicinal and skincare purposes. A cactus plant that naturally grows in arid climates, the succulent-like leaves of the Aloe plant house a clear gel that’s home to more than 75 different active compounds, including vitamins, minerals, sugars, enzymes, salicylic acids, and amino acids. In this blog, we’ll explore Aloe’s ancient uses, its nutrient content and skincare benefits, along with the importance of using clean, safe Aloe.

What is Aloe?

The botanical name of Aloe is Aloe barbadensis miller. It belongs to the Asphodelaceae (Liliaceae) family and is a shrubby or arborescent, perennial, xerophytic, succulent, pea-green colored plant. 

Aloe grows mainly in the dry regions of Africa, Asia, Europe, and America. However, Aloe is also cultivated in the southern border areas of Texas, New Mexico, Arizona, and California.

The Aloe plant has triangular, fleshy leaves with serrated edges, yellow tubular flowers, and fruits that contain numerous seeds. Each leaf is composed of three layers: 

  • Outer Layer: Called the rind, this is the sturdy, thorny surface of the plant that serves as a protective barrier and is not consumed.
  • Middle Layer: This layer of the Aloe leaf is found underneath the rind and houses the bitter-tasting yellow sap known as Aloe latex or aloin. This sticky substance contains anthraquinones, which are compounds that have a laxative effect.
  • Inner Layer: This is where you’ll find the clear, fleshy, and flavorless Aloe gel. Although it’s 99% water, it’s brimming with bioactive compounds.

The three layers of an Aloe leaf

Source: Baden-Württemberg

Aloe’s Nutrient Content

Aloe consists of 75 potentially active constituents: vitamins, enzymes, minerals, sugars, lignin, saponins, salicylic acids, and amino acids. Here’s a brief breakdown of Aloe’s nutrient content:

    • Vitamins: It contains Vitamin A, B12,C, E, choline, and folic acid. Vitamin A, C and E are antioxidants, which neutralize free radicals.
    • Enzymes: It contains a multitude of enzymes, such as alkaline phosphatase, amylase, bradykinase, carboxypeptidase, catalase, cellulase, lipase, and peroxidase. Bradykinase helps to reduce excessive inflammation when applied to the skin topically, while others help in the breakdown of sugars and fats.
    • Minerals: It provides calcium, chromium, copper, selenium, magnesium, manganese, potassium, sodium, and zinc. They are essential for the proper functioning of various enzyme systems in different metabolic pathways.
    • Anthraquinones/Anthrones: It provides aloetic-acid, anthranol, aloin, isobarbaloin, emodin, and ester of cinnamic acid. Aloin and emodin acts as analgesics, antibacterials, and antivirals.
    • Saccharides: It contains mannose, glucose, L-rhamnose, and aldopentose.
    • Fatty acids: It provides four plant steroids; cholesterol, campesterol, β-sisosterol, and lupeol. All these have anti-inflammatory action and lupeol also possesses antiseptic and analgesic properties.
    • Hormones: It provides uxins and gibberellins that may have anti-inflammatory actions.
    • Others: It provides 20 of the 22 human required amino acids and seven of the eight essential amino acids. It also contains salicylic acid that possesses anti-inflammatory and antibacterial properties. Lignin, an inert substance, when included in topical preparations, enhances the penetrative effect of the other ingredients into the skin. Saponins that are the soapy substances form about 3% of the gel and have cleansing and antiseptic properties.

Aloe in Ancient Times

The use of Aloe has a history of over 5000 years. In fact, the Bible speaks of Aloe in more than a dozen passages, referring to it as the “bitter herb.”1 Proverbs 7:17, for example, says, “I have sprinkled my bed with myrrh, aloes, and cinnamon.”

The ancient Chinese and Egyptians used Aloe to treat burns and wounds, and to reduce fevers, while American Indians, who called Aloe “The Wand of Heaven”, believed that anyone touched by the inner sap, which is what we call the gel, would be cured of their skin disorders.2

The earliest record of Aloe in skincare comes from the Ebers Papyrus, which is an Egyptian medical record, from the 16th century BC. According to the Indian Journal of Dermatology, in ancient Egypt, they called Aloe “The Plant of Immortality.” with many claims of Nefertiti and Cleopatra using Aloe in their beauty treatments.3 4

In the Greco-Roman era, Aristotle, among others, used Aloe to heal wounds, boils, eye conditions, care for the skin, and prevent hair loss.5 6 The Jíbaro Indians called Aloe “The Doctor of the Sky” and “Fountain of Youth” and was considered one of their sacred plants.7 8

The benefits of Aloe were discovered again at the end of World War II after verifying that it helped cure the burns of people injured in the nuclear explosions of Hiroshima and Nagasaki. In 1968, the stabilization of the gel was made possible, which allowed it to be transported worldwide, but modern medicine and the use of synthetic drugs managed to eclipse it for a few decades.9

Today, Aloe is scientifically recognized and has re-emerged within the world of natural medicine. Currently, its main use is in cosmetics and skincare for its array of benefits.

The Benefits of Aloe

When you spot a bottle of Aloe gel, chances are you recall being slathered with it after too much time in the sun. However, Aloe’s benefits for skin span much wider than treating sunburn, especially considering that Aloe is scientifically proven to penetrate the skin up to seven layers deep.

Here are some of the ways Aloe can benefit your skin, according to dermatologists and studies:

It Can Soothe Sunburns

Aloe’s most well-known usage is soothing sunburned skin. Because of its naturally moisturizing, and subsequently healing properties, research has shown that Aloe may help heal first- and second-degree burns on the skin.10 The plant is also incredibly hydrating, which could help combat the skin peeling that usually takes effect post-sunburn.

Aloe is chock-full of antioxidants, and one antioxidant protein in particular, called Metallothionein, has been found to have a protective effect on skin that’s been exposed to and damaged by UV rays.11 12 

It Can Help Fade Dark Spots

Dark spots on the skin, also known as hyperpigmentation, can leave their mark for a variety of reasons; whether from sun exposure, acne, or just the normal aging process. However, a compound called aloesin, found in the Aloe plant, may help reduce the appearance of hyperpigmentation.

According to one study, when applied four times per day for 15 days, aloesin was found to be effective in treating UV-induced and post-acne hyperpigmentation.13 Another study concluded that the topical application of aloesin can directly inhibit hyperpigmented skin from producing more melanin.14

It Can Moisturize Skin

“The leaf of the Aloe plant is rich in water, particularly in the innermost layer, so it helps to hydrate the skin and lock in moisture,” explains board-certified dermatologist Marisa Garshick, M.D. “The sugars Aloe contains, known as mucopolysaccharides, also help to retain moisture in the skin.”

When applied topically, Aloe has been shown to increase the water content of the outermost layer of skin, which is called the stratum corneum, making it an ideal ingredient for dry skin types.15

It Can Provide Healthy Aging Benefits for Skin

Sufficient moisture can help stave off the visible signs of aging, such as fine lines and wrinkles. In addition to its ability to help replenish and retain moisture in the skin, Aloe also stimulates the production of hyaluronic acid, collagen, and elastin fibers in the skin — all of which are necessary to keep skin hydrated, firm, and supple. 16 17

It Can Clear Up Acne

“There is data to suggest that Aloe possesses antimicrobial properties and can help acne-prone skin,” says board-certified dermatologist Joshua Zeichner, M.D. “It should not take the place of your traditional acne medications but can be used alongside them.”

In addition to its antimicrobial and anti-inflammatory properties, Aloe is also a natural source of salicylic acids, which can also help with breakouts such as blackheads and whiteheads. One study found that the topical use of Aloe in combination with tretinoin cream was effective in treating inflammatory and noninflammatory acne.18

It Can Soothe Psoriasis and Eczema

Aloe is also able to stimulate new cell growth. It can help heal chronic skin problems such as psoriasis, acne, and eczema as it contains the antioxidants beta-carotene and vitamins C and E, which help firm the skin and keep it hydrated.

Additionally, skin with a broken barrier is also more prone to fungal and bacterial infections. Aloe can be considered an antiseptic acting against fungi, bacteria, and viruses. According to the Mayo Clinic, using Aloe cream on psoriasis may also help reduce the scaling, redness, and irritation caused by the disorder.19

It Can Promote Wound Healing

If you’re used to grabbing Neosporin for a minor cut, consider trying Aloe instead. Its molecular structure helps heal wounds quickly and minimizes scarring by boosting collagen and fighting bacteria.

In one study, it was found that glucomannan, a polysaccharide, and gibberellin, a growth hormone, interact with growth factor receptors on the fibroblast, thereby stimulating its activity and proliferation, which in turn significantly increases collagen synthesis after the use of Aloe topically. Due to this, it accelerated wound contraction and increased the breaking strength of the resulting scar tissue.20

Colorized vs. Decolorized Aloe

It’s important to know the difference between non-decolorized and decolorized Aloe. In fact, California’s Proposition 65, which requires businesses to provide warnings to Californians about significant exposures to chemicals that cause cancer, birth defects or other reproductive harm, lists non-decolorized Aloe.

Non-decolorized Aloe is the whole Aloe leaf including the outer skin, the outer leaf, and the gel. It’s all processed together and not filtered to remove cancer-causing and DNA damaging chemicals, such as aloin, that are naturally found in the Aloe plant. Decolorized Aloe is not listed on the Proposition 65 list considering it has been purified and filtered to remove cancer-causing chemicals.

Several commercial Aloe manufacturers filter the Aloe using the following methods:

  • Leaf Processing Method: Aloe leaf juice is obtained by grinding or macerating the entire Aloe leaf followed by purification to remove the phenolic compounds found in the latex. This purification step is usually accomplished via activated carbon filtration in a process known as decolorization.
  • Inner Leaf Processing Method: Aloe leaf juice is obtained by stripping away the outer leaf rind, rinsing or washing away the latex, and processing the remaining inner leaf material. Decolorization is also sometimes employed with this method.

A two year National Toxicology Program concluded that oral ingestion of the non-decolorized whole leaf Aloe was linked to gastrointestinal tumors in rats. However, another study in rats showed that decolorized Aloe did not cause harmful effects. This suggests that the toxic components are likely removed by the decolorization process. 

You can learn more about non-decolorized and decolorized Aloe here.

Always Use Clean, Safe Aloe 

Caution should be taken when using non-decolorized Aloe as there can be potential side effects. The Aloe latex — the yellow juice near the rind — is where most of the danger lies. However, ingredients in the more commonly used gel itself can also be harmful to some people. Always test a small amount to ensure you aren’t allergic to the plant.

Here is a list of potential side effects of using non-decolorized Aloe. When in doubt, always check with your doctor.

  • Regular use of the entire leaf — which includes the latex — can deplete potassium in the body. Electrolyte imbalances can lead to muscle weakness and cardiac problems. According to the National Institutes of Health, ingesting one gram of Aloe latex for multiple days can be fatal.
  • Products containing the latex will exacerbate intestinal illnesses such as Crohn’s disease and ulcerative colitis.
  • People with diabetes should monitor their blood sugar levels when using Aloe.
  • Ingesting any form of Aloe is not recommended during pregnancy as it may cause uterine contractions or miscarriage. Aloe should also be avoided during breastfeeding.
  • Excessive use of Aloe latex may cause kidney failure and shouldn’t be used by people with kidney problems.

Humanist Beauty Herban Wisdom® Eye Cream Herban Wisdom Eye Cream

Aloe leaf juice is integrated into the Humanist Beauty Herban Wisdom® Eye Cream for its ability to moisturize and restore suppleness to dry and damaged skin, along with being able to address wound-healing and skin inflammation.

The Aloe contained in Humanist Beauty formulas is decolorized and deemed safe according to California Proposition 65. Additionally, the anthraquinone content of Humanist Beauty’s Aloe is less than 50 ppm and is free of PCB/pesticides, arsenic, heavy metals, and lead in compliance with CIR restrictions.

You can shop the Humanist Beauty Herban Wisdom Eye Cream here

https://invitationtothegarden.wordpress.com/2018/06/27/herbs-and-spices-in-the-bible/ [1]

https://www.herbs-hands-healing.co.uk/books/online-books/in-a-nutshell-aloe-vera-aloe-barbadensis [2]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763764/ [3]

https://www.pinterest.com/pin/447967494181566713/ [4]

https://aloe-world.com/#:~:text=In%20the%20Greco%2DRoman%20era,loss%20or%20alleviate%20genital%20ulcers. [5] [6]

https://firstlawcomic.com/is-aloe-vera-gel-a-water-based-product/ [7]

https://nutrivict.com/aloe-vera-history-and-benefits/ [8]

https://www.aloeyoung.com/ [9]

https://www.ncbi.nlm.nih.gov/books/NBK74820/ [10]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6017010/ [11]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2763764/ [12]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5843359/ [13]

https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1468-2494.2008.00432.x [14]

https://pubmed.ncbi.nlm.nih.gov/17026654/ [15]

https://www.ncbi.nlm.nih.gov/ [16]

https://pubmed.ncbi.nlm.nih.gov/12548256/ [17]

https://pubmed.ncbi.nlm.nih.gov/23336746/ [18]

https://www.mayoclinic.org/drugs-supplements-aloe/art-20362267 [19]

https://pubmed.ncbi.nlm.nih.gov/9562243/ [20]

Schisandra: An Ancient Adaptogen

You may have heard of Schisandra as a super ingredient that is loved and praised by health enthusiasts. The adaptogen is often ingested as a supplement or added to smoothies as a way to bring the mind and body to equilibrium. Schisandra, also known as Chinese Magnolia Vine, Five Flavored Fruit, and Wu Wei Zi, is a woody vine that produces red berries in the forests of Northern China and the Russian Far East. It’s considered a Harmonizing Tonic or “King” remedy beneficial to qi in Traditional Chinese Medicine (TCM) due to its well balanced energetic nature. In this blog, we’ll discuss the history of Schisandra, along with its medicinal and skincare benefits.

How Schisandra Gained Its Names

Schisandra berry’s Chinese name, Wǔ Wèi Zi, means “Five Flavor Fruit.” It earned this name as it’s the only fruit known to contain all five fundamental tastes — bitter, pungent, salty, sour, and sweet. According to TCM theory, this unique composition supports the five Zang Organs, or the liver, kidneys, heart, lungs, and spleen. This cooperative of Zang Organs produces and stores qi, the vital energy or life force that flows through all living things.1

The western botanical name, Schisandra, comes from the genus Schisandraceae, which was named by French botanist André Michaux in his Flora Boreali-Americana, published in 1803. Sometimes it’s incorrectly spelled Schizandra, which is a misunderstanding of origin. According to the American Herbal Pharmacopeia, “The name Schisandra is derived from the ancient Greek schisis meaning “crevice” or “fissure.”

Many writers have incorrectly written this as Schizandra presumably from the Greek schizo meaning “split” or “separate” which has resulted in inconsistencies in the literature. This is further confused as the Manual of Cultivated Trees, which was published in 1954, reported that the name Schisandra was in fact based on the verb schizo.”2

Schisandra Fact Sheet

Source: The Alchemist’s Kitchen

The Historical and Cultural Significance of Schisandra

Indigenous peoples of the Asian continent have used Schisandra berries medicinally and ceremonially since before recorded history – over 2,000 years. To make use of all the benefits, the Schisandra berries were most commonly dried in the sun and consumed as part of food and medicinal practices. 

TCM says that Schisandra berries “calm the heart and quiet the spirit.” Indigenous Siberian hunters, known as the Nanai, have traditionally consumed the Schisandra plant’s berries to help improve stamina and reduce fatigue in the rugged terrain during the long winter months.3

Recorded use of Schisandra dates back to the Tang dynasty, described in China’s first known herbal encyclopedia: Shen Nong Ben Cao Jing, or The Divine Farmer’s Materia Medica, written and compiled between about 200 and 250 CE. It’s considered one of “50 Fundamental Herbs” in TCM. Chinese, Korean, and Russian cultures have used its berries in a number of ways; in beauty tonic blends, as an ingredient in soups and stews, and infused into wines. 

Awareness of Schisandra reached the European and American countries relatively recently; the first monograph on it can be found in The American Pharmacopoeia from 1999.4 Today, Schisandra is a popular ingredient in skincare products and foods, shining a light on the berries’ myriad of benefits.

Medicinal Benefits of Schisandra

Schisandra berries are known to have a wide range of health benefits and have been used in traditional medicine to treat a number of illnesses. From helping to heal yourself by clearing toxins out of your body to aiding with specific maladies, the medicinal benefits are nearly endless.

Schisandra can: 

Aid Those Suffering From Alzheimer’s Disease

Schisandrin B is a mineral found in Schisandra berries, which may have a positive effect on Alzheimer’s disease. A recent study found that Schisandrin B has the ability to block the formation of peptides in the brain.5

The specific peptide, amyloid-beta, is found in excessive amounts in all Alzheimer’s sufferers. Schisandrin B is an anti-inflammatory mineral, which can assist further to reduce neurotoxicity and the severity of Alzheimer’s disease.6

Increase Physical Health

Schisandra was studied by Russian scientists and shown to provide an increased physical working capacity. The study’s findings found that Schisandra can create a stress-protective effect in animals. This included protection from heat shock, frostbite, immobilization, irradiation, and heavy metal intoxication.7 

Reduce Blood Pressure

Schisandra has been used for centuries in oral form as a relaxant. Studies conducted showed an increase in blood circulation by relaxing cardiac blood vessels. This results in lower blood pressure and ties in with a reduction in stress.8

Be Effective Against Liver Damage

One study showed that the Schisandra Chinensis Pollen Extract (SCPE) had an antioxidant effect on carbon tetrachloride (CCI4) toxins in the liver. The higher antioxidant activities and the abundance of polyphenols found in SCPE was also proven to be effective against liver damage caused by Nonalcoholic Fatty Liver Disease.9,10

Nonalcoholic fatty liver disease (NAFLD) can be the result of numerous liver diseases, such as hepatitis and cirrhosis. There are more fatty acids and inflammation of the liver in people with NAFLD. Researchers found that Schisandrin B reduced these fatty acids, while also acting as an antioxidant and anti-inflammatory agent.

Reduce Menopause Symptoms

A randomized controlled trial completed at the end of 2016 showed that Schisandra can reduce the severity of menopausal symptoms. It concluded that Schisandra is effective and safe at minimizing hot flashes, sweating, and heart palpitations.11

Be Effective Against Asthma

A study from Korea published in 2014 found that Schisandra berries exert anti-asthma properties. The berries do this by inhibiting immunoglobulins, which are antibodies that incite allergy reactions. The berries also temper hyper-responsiveness by the body. This hyper-responsive effect to allergens is what causes airways to spasm and close, creating asthma attacks.12

Work As An Energy and Adrenal Tonic

Schisandra has long been prized for its energizing and vitality-enhancing properties. Countless studies have shown the measurable increased physical performance of subjects taking it. Since it’s a tonic herb, it can strengthen and tone many organs in the body, benefiting the flow of qi.13

Schisandra can increase the contractibility of the heart and enhance the exchange of oxygen in the tissue cells. This ultimately means your muscles will enhance the utilization of oxygen and improve the gaseous exchange in the lungs and in peripheral cells to reduce the production of acidic metabolic waste while simultaneously increasing the removal of acidic waste in the cells, blood, and lungs.14

Combats Stress and Depression

There is a significant amount of evidence, in conjunction with its long-standing traditional use as a tonic, that as an adaptogen, Schisandra can be effective against stress and depression. Adaptogens are substances believed to reinforce the nonspecific resistance of the body against physical, chemical, or biological stressors.

Schisandra is most well-known in the West as an adaptogen facilitating a response to unproductive stress by modulating endocrine and immune functions. As an adrenal-cortical restorative, Schisandra can overcome the chronic loss of stamina, fatigue, over-work and chronic illness.15

Promotes Longevity and Vitality

For millennia, Schisandra has been known as a herb that promotes longevity and acts against aging. Schisandra’s berries are rich in antioxidants, but they also have an anti-inflammatory effect on the body. Both of these actions help to improve cellular function and promote a longer life. In TCM, the ability of Schisandra to promote longevity and vitality is attributed to its tonification of the three treasures: qi, Jing (essence), and Shen (spirit).

Schisandra in Skincare

Schisandra has an array of medicinal benefits that have been touted for centuries; however, it has also been highly regarded for its potential skin benefits in China, especially among the wealthy. The berries were used to promote beautiful skin and provide protection from sun and wind damage. 

Packed with anti-inflammatory and antioxidant properties, including key vitamins C and E, Schisandra’s strong astringent qualities enable the skin to hold in moisture for more fullness. Additionally, its action on the liver can largely be attributed to improvements in skin issues including hives and eczema. 

Researchers at Badische Anilin und Soda Fabrik (BASF) have also discovered that Schisandra berry extracts, at the molecular level, specifically target two chemical processes linked to skin anti-aging. The extract stimulates the synthesis of these “tension molecules,” called collagen XVII and ladinin-1.16

In general, Schisandra’s benefits on the skin can include:

  • Rejuvenating and revitalizing the skin
  • Reducing the skin’s natural inflammation and the vascular swelling produced by anxiety and stress
  • Protecting against external damage like wind, sun rays, and pollution
  • Improving skin strength and resiliency
  • Promoting overall skin wellness

The Humanist Beauty Herban Wisdom® Eye Cream The Humanist Beauty Herban Wisdom® Eye Cream

Schisandra berry extract is integrated into the Humanist Beauty Herban Wisdom® Eye Cream for its adaptogenic, antioxidant, anti-inflammatory, tonic, and astringent properties to promote overall skin wellness and to keep your skin looking and feeling its absolute best.

Remember: Your eyes are the windows to your soul, so take special care of them so they can convey the happiness and joy you feel inside.

You can learn more about the Humanist Beauty Herban Wisdom® Eye Cream here.

 

References: 

https://www.researchgate.net/publication/230859535_Monograph_of_Schisandra_Schisandraceae [1]

https://herbal-ahp.org/online-ordering-schisandra-fruit/ [2] [4]

https://www.herbrally.com/monographs/schisandra [3]

https://pubmed.ncbi.nlm.nih.gov/28891753/ [5]

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0142483 [6]

https://www.researchgate.net/profile/Alexander-Panossian/publication/5336030_Pharmacology_of_Schisandra_chinensis_Bail_An_overview_of_Russian_research_and_uses_in_medicine/links/5c651bc7299bf1d14cc4d598/Pharmacology-of-Schisandra-chinensis-Bail-An-overview-of-Russian-research-and-uses-in-medicine.pdf [7]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3434368/ [8]

https://pubmed.ncbi.nlm.nih.gov/23201450/ [9]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412546/ [10]

https://pubmed.ncbi.nlm.nih.gov/27763802/ [11]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4047578/ [12]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5378736/ [13][14]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537344/ [15]

https://carecreations.basf.us/products/sqisandryl-ls-9905 [16]

The Benefits of Unplugging

“Almost everything will work again if you unplug it for a few minutes, including you.” —Anne Lamott

Technology has always been ubiquitous, touching every part of our lives. Between binging your favorite television shows, shopping online, and facetiming your friends, your devices have practically become an extension of yourself to make life easier and more entertaining. While it’s true that technology has incredible value and can help us connect in ways like never before, taking regular breaks, or unplugging, from all of the screens in our lives offers an array of benefits for a happier, more fulfilling life. In celebration of National Day of Unplugging, let’s take a look at the advantages of unplugging from technology.

The National Day of Unplugging

National Day of Unplugging (NDU) is an awareness campaign observed on the first Friday in March and is organized by Unplug Collaborative, a 501(c)(3) nonprofit. NDU was established in 2009 when very little academic and clinical research had been conducted about the long term impact of smartphone use on mental health.

Recognizing the need for awareness of what might become a bigger problem, the Jewish arts and culture non-profit Reboot launched in partnership with Sabbath Manifesto, a project designed to slow down lives in an increasingly hectic, technology-addicted world.

What was once a small group of people gathering for tech-free Shabbat dinners turned into thousands of worldwide community partners organizing live unplugged events, year after year. To date, there are more than 135,000 people who have participated in the events hosted worldwide. 

National Day of Unplugging Membership is open to any educator, organizer, parent, or individual who wants to spread awareness about how to maintain a healthy life/technology balance.

What Does It Mean To Unplug From Technology?

The idea of unplugging is to take time off from your electronics, while also making the conscious decision to be more mindful during screen time. Although technology has some wonderful benefits, it’s becoming increasingly obvious that our world is developing an unhealthy attachment to it, which is why unplugging is so important.

The statistics regarding our connected lives are nothing short of staggering:

  • 67% of cell phone owners check their phone for messages, alerts, or calls — even when they don’t notice their phone ringing or vibrating.1
  • 84% of cell phone users claim they could not go a single day without their device.2
  • Studies indicate some mobile device owners check their devices every 6.5 minutes.3
  • 88% of U.S. consumers use mobile devices as a second screen even while watching television.4
  • Almost half of cell phone owners have slept with their phone next to their bed because they wanted to make sure they didn’t miss any calls.5
  • Traditional TV viewing eats up over six days (144 hours, 54 minutes) worth of time per month.6
  • Some researchers have begun labelling “cell phone checking” as the new yawn because of its contagious nature.7

The Benefits of Unplugging

The addiction to technology can be powerful, but by unplugging, you can reap amazing benefits that may greatly impact your emotional and mental health, along with your overall wellness. Here are some important reasons to unplug:

Unplugging Reduces Stress And Anxiety

Unplugging from technology is like a reboot for your brain. When you’re not bombarded by dozens of emails, constantly looking at news alerts on your phone, or mindlessly scrolling through movies on Netflix, your mind can slow down, relax, and be in the present moment.

Researchers have recently discovered one in three people felt worse after visiting Facebook and more dissatisfied with their lives. From family happiness to body image to vacation destinations to the number of birthday greetings on a Facebook wall, the opportunity for anxiety, stress, envy, and jealousy often presents themselves on social media. By unplugging, you can reduce the negative emotions commonly associated with social media.

Unplugging Combats The Fear Of Missing Out

The fear of missing out (FOMO) has been recognized as a recently emerging psychological disorder brought on by the massive increase in technology addiction. The premise is simple: our social media streams are filled with what’s happening all around us and we want to be experiencing everything our friends and family are.

Within this constant stream of notifications, our FOMO continues to grow. Unplugging can allow you to go into the world and make your own experiences. Going on a hike, spending time with your family or pets, or just reading a book can help you leave FOMO at the door and create your own memories that you’ll never have to worry about missing out on. Some refer to this experience as JOMO, the joy of missing out.

Unplugging Promotes Creation Over Consumption

Most of our time is spent in one of two categories: consuming or creating. While technology can contribute to creating, such as writing blogs on a computer or posting a TikTok, most of the time we spend in front of technology is spent consuming. Playing video games, browsing the internet, watching movies, and listening to music are all examples of technology consumption.

The next time you’re about to plug in, think of whether it is to create or to consume. This moment of mindfulness can help you consider your passion, your solution, and your unique contribution to your world. Powering down your devices is a great way to focus on your creative approaches to benefit others.

Unplugging Empowers You To Enjoy Life

Our world may be changing, but the true nature of life is not. Life, at its best, is happening right in front of you. These experiences will never repeat themselves, but if you’re too busy staring at your cell phone or computer screen, you may not be truly present to experience all the good that is happening IRL. 

Powering down and disconnecting from the devices we’ve become so dependent on means less fragmented moments throughout the day. Your attention span will increase, your self-awareness and mindfulness will grow, and you’ll be able to appreciate and savor your time and the people you encounter throughout the day.

Unplugging Allows You To Connect To Nature

Did you know there’s a natural urge to go outside when you choose to disconnect from technology? Exploring the outdoors is a healthy reminder that there’s life beyond skyscrapers, computers, and cell phones. 

Getting outdoors can be an incredibly restorative experience. It gives you a chance to reconnect with nature, clear your mind from clutter, engage your senses, and bring a sense of calm to your life. Additionally, being outside gives you much-needed vitamin D, which can help you avoid long-term health problems like heart disease and diabetes. 

How You Can Unplug For A More Mindful Life

We all need a respite from technology and the workweek from time to time for our overall wellness. Here are some practical tips you can use to enrich life and your technology usage:

  • Reduce technology 10% at a time. Stopping the use of your cell phone or television cold turkey can make you revert back to your old ways. Try a more subdued approach by limiting technology sparingly. As you slowly wean yourself off of technology, make notes on how you feel each time you cut time off your devices. 
  • Set up technology-free zones. It’s important to have places in your house for you and your family and friends to congregate or unwind after a hard day at work. In shared spaces, establish digital-free zones. If you live alone, try setting up a time before bed to read a book or meditate without technology.
  • Turn off notifications. It’s challenging to ignore email and social media alerts, but these distractions sap your energy and focus. By turning off your notifications, you’ll be better able to concentrate, and you’ll regain control of how you spend your time. In time, you’ll likely feel calmer, more relaxed, and more productive.
  • Track the time you spend online. Unknowingly, social media can take up a large portion of your day. After all, it’s easy to scroll through TikTok for hours. You can download apps, such as Social Fever and Stay Focused, that will help you keep up with social media and other app usages.
  • Have a technology-free morning. Instead of checking your cell phone first thing in the morning, meditate, go for a walk, spend time with family, or do yoga. By avoiding technology in the mornings, you’ll feel more grounded, energized, and ready for your day.
  • Be Intentional. If you can’t unplug from the world completely, try to focus on being intentional with how you use technology. Going through your apps to figure out which ones you need and which ones you can delete is a step in the right direction.
  • Plug into what matters. When you unplug, it’s important to let yourself enjoy life’s pleasures. Do what you love, like riding a bike or going on a walk with your dog. When you unplug, give yourself permission to focus on the things you have a passion for outside of technology. 

Final Thoughts

“Unplugging is an act of separating ourselves from what doesn’t align with our values and our heart-centered desires.” —Caroline Makepeace

Today’s world is full of distractions; from cell phones to social media to television, the average person is exposed to screens and technology at an alarming rate. This constant exposure can make it difficult to focus, which can cause anxiety, stress, and unhealthy emotions.

Unplugging is a wonderful way to learn more about yourself, promote relaxation and creation, and take part in more of the wonders that the world has to offer. Without technology, you can be you, unfiltered and unedited. 

How will you unplug? Do you have an unplugging routine that has helped you ease off of technology? Let us know in the comments!

https://pewinternet.org/Reports/2012/Best-Worst-Mobile.aspx [1][2][5]

https://www.dailymail.co.uk/news/article-2276752/Mobile-users-leave-phone-minutes-check-150-times-day.html [3]

https://www.businessinsider.com/a-majority-uses-mobile-as-second-screen-2013-5 [4]

https://techcrunch.com/2013/01/07/nielsen-tv-still-king-in-media-consumption-only-16-percent-of-tv-homes-have-tablets/ [6]

https://www.treehugger.com/green-tech/gadgets-electronics/stories/why-cellphone-use-is-contagious [7]

What Is Mirror Gazing?

We often associate staring into a mirror for long periods of time with vanity and narcissism or flaw-finding and self-criticism. But learning how to get comfortable with your reflection can actually be good for you. Mirror gazing, a form of meditation, is a simple concept that involves spending purposeful time in front of a mirror to literally self-reflect. Though simple in concept, mirror gazing is a powerful health and wellness tool that can renew one’s sense of self and improve self-image.

Mirror Gazing Differs From Other Meditative Practices

As a meditative practice, mirror gazing is not far removed from other mindfulness exercises. Like other meditations, it can guide you to be more conscious of the present moment, enhance relaxation, and ground you in calmness amid the various stressors of the day. The main differences that set mirror gazing apart from other meditation practices are the use of a mirror and the focus on outer self as a portal of better awareness to your inner thoughts and feelings. Your gaze becomes the focus of your practice.

The Benefits of Mirror Gazing

Mirror gazing isn’t just checking your reflection to see how you look. It’s an opportunity to build a spiritual connection with the person you see in the mirror. The practice can at first be quite uncomfortable, particularly if self-esteem has been tied to aspects of your physical being. But as a new form of healing, over time, mirror gazing can help mend misconceptions you may hold deep within. This simple yet powerful practice has been shown to offer a multitude of benefits including increased confidence, improved mental health, healthier self-image, increased compassion, better stress management, improved relationships, and enhanced emotional resilience.

Increased Confidence

Mirror gazing engages you to look past mere surface flaws to recognize the profound beauty and true miracle that is your whole embodiment. Focusing solely on yourself quietly with no distractions for a few intimate moments helps you notice your inner voice more clearly. Noticing any negative self-talk and mindfully transitioning toward more positive self-talk each day is a significant step toward greater self-confidence.

Similarly, when you sit with yourself as your own best friend during a mirror gazing meditation, you can single out your favorite features, traits, and attributes and show them love and appreciation. By acknowledging yourself, complimenting yourself, and cherishing yourself, you can begin to grow more confident in your own skin.

Authenticity and Emotional Awareness

Emotions commonly show themselves on your face, but research shows that you also carry emotions elsewhere in your body. For example, distress may be evident by the slouch of your shoulders. Insecurity may be revealed by your inability to meet your gaze in the mirror. Looking at yourself intentionally, though, helps you to practice authenticity and emotional awareness. You can’t run away from the things that are troubling you, so mirror gazing offers a chance to confront them instead.

Noting how emotions shift across your face and show with your body language can help you take stock of your present state of mind, especially those hiding behind false fronts of cheer and calmness. As you fully open yourself up to what comes, find relaxation in the experience instead of fighting it. You may find that sitting with your reflection can help dull the edges of the sharpest pains that accompany distress, making them easier to bear. Learning to understand and accept all your emotions can also facilitate better communication with others.

Greater Self Compassion and Love

Looking at yourself in the mirror might make you feel uncomfortable when your reflection reminds you of imperfections and weaknesses. Mirror gazing, though, can help you embrace a more realistic, forgiving perspective. Sure, you have a few flaws, but who doesn’t? These characteristics that you perceive as less-than-perfect may make you feel like they are staring back at you with disdain. This doesn’t mean that you aren’t worthy of love – especially your own love.

People often avoid thinking about mistakes they’ve made or wish they could alter aspects of themselves that they consider flawed. But in the mirror, you can’t turn away from the parts of yourself and your reflection that you view as imperfect; instead, you have to acknowledge them. The compassionate acknowledgment of your unique self can help disrupt feelings of shame or your own unworthiness. Pushing back negative thoughts that spring up like weeds can, in turn, allow self-acceptance and self-love to bloom.

Studies on Mirror Gazing

Mirror gazing is a relatively new meditative technique that is gaining broader awareness due to research showing benefits of improved mental well-being. Here is a glimpse at two studies that have been conducted to show the incredible power that mirror gazing wields.

Professor Tara Well of Columbia University

Professor Tara Well, a research scientist at Barnard College, Columbia University, discovered mirror gazing for herself before she developed research in the mirror gazing field and began spreading the word through lectures, courses, and Ted Talks. She conducted an experiment where participants were simply asked to mirror gaze for a length of time.

The results were clear on one thing: all participants benefited in one way or another. Many found reduced stress, anxiety, and depression. She also found that the women in the study started to focus less on appearance and more on how they were feeling. This led to self-resilience and a better connection with themselves. 1,2

You can view one of Tara’s Ted Talks here to learn more about her research and what mirror gazing can teach you.

Professor Nicola Petrocchi of La Sapienza University

A 2016 study conducted by Nicola Petrocchi from La Sapienza University in Rome focused on self-soothing while looking at oneself in the mirror. 86 participants were asked to write down words they’d use to console a friend in despair. Afterward, they were invited to apply these very phrases on themselves while looking at their reflection in a mirror. Nicola found that the heart frequency observed under these conditions was similar to the frequency found when we’re feeling compassion toward others.3

This experiment shows that a mirror is a prop that possesses the power to make us feel genuine empathy towards ourselves in the same way we do for others. Our physical response moves us to love ourselves and practicing mirror gazing can unlock great potential for all-around good health and positivity.

A Mirror Gazing Meditation Technique

If you’ve grown up with an inner voice that’s been less than kind, mirror gazing meditation can help release self-criticism, serving to replace it with self-love, self-compassion, and self-confidence. Practicing just 5-10 minutes a day of self-reflection (figuratively and literally) can be a therapeutic outlet to support mental and emotional well-being.

Here’s how to practice mirror gazing meditation:

  1. Set the Space and Intention
    Choose a quiet, well-lit, private place. Sit comfortably on a chair or cushion. Position your mirror so you can see directly into your eyes. Set a timer for 5 or 10 minutes. Have no goal other than to sit with yourself in peace.
  2. Tune Into Your Breathing
    Close your eyes and slow your breathing. Take several deep belly breaths, allowing yourself to inhale, hold, and then slowly exhale. As your body relaxes, let yourself breathe naturally. Turn your attention to any tense spots in your body. Visualize that tension slowly dissolving with each breath.
  3. Begin to Gaze Into Your Eyes
    Open your eyes and look into the mirror. Notice if your breathing changes when your first look at yourself. Come back to full steady breathing. Consider the message in your eyes. Is it judgmental or kind? Do you immediately focus on something specific you dislike about yourself? Visualize each slow breath dissolving any dislike that arises.
  4. Observe Your Inner Critic
    Notice your thoughts as you continue to gaze. What comes to mind? Do flaws come more readily into focus than praise? Do you feel emotions, self-disdain, or self-adoration? As every thought comes up, observe it, and breathe it away. Notice how emotions move across your face. What does judgment look like? Anger? Fear? Acceptance? Love?
  5. Notice Where Your Attention Flows
    Continue gazing at your reflection, staying open to whatever arises. Notice any sensations or emotions that come up and allow them to simply be there without judgment. Let your feelings and thoughts simply pass by as you breathe, relax your body, and gaze at yourself.
  6. Practice Self-Kindness
    Close with affirmations of kindness and set an intention to fall in love with yourself a little more each day. Breathe into the energy of your light, that inner beauty that shines so brightly for the world to see. Exhale, and thank yourself for spending precious moments of self-care with your reflection.

The Humanist Beauty Self Reflecting Mirror

Every time you glance at your reflection, be greeted with a friendly reminder that you are a beautiful human. The new Humanist Beauty Self Reflecting Mirror is perfect for your mirror gazing meditation practice. The mirror measures 5w” x 7h” and comes with a double-sided engraved wooden base. Perfect for your desktop, tabletop, bookshelf, or windowsill, so you can mirror gaze anytime, anywhere. It makes a great gift and is made in the USA.

Self Reflecting Mirror

You can shop the Humanist Beauty Self Reflecting Mirror here.

 

References:

https://barnard.edu/news/prof-tara-well-shares-expertise-mirror-meditation [1]

https://www.deansignori.com/mirror-gazing/ [2]

https://www.researchgate.net/publication/305317589_Compassion_at_the_mirror_Exposure_to_a_mirror_increases_the_efficacy_of_a_self-compassion_manipulation_in_enhancing_soothing_positive_affect_and_heart_rate_variability [3]