Skin Revolution Academy Module 1

INTERNAL FACTORS

STRESS & SKIN – PSYCHODERMATOLOGY

 

The link to stress and skin

• When Rick Fried, MD, PhD, gave a talk at a dermatology conference seven years ago on the relationship between psychological and dermatological problems, at least one dermatologist in the audience was skeptical about the mind/body connection. Then another dermatologist stepped to Fried’s defense, telling her colleague that before he attacked Fried he should at least make sure his zipper was up. The skeptic’s fly wasn’t really down, but his deep blush vividly illustrated the impact that emotions have on the body’s largest organ — the skin.

• Dermatologists are much more accepting of the field now known as psychodermatology

• The role that stress and other psychological issues play in acne, psoriasis, eczema, itching, hives and other skin problems is being heavily researched

• Treating the social anxiety, depression and other psychological issues that can arise when people have overtly noticeable skin conditions.

• So to help the client deal with dermatological conditions or help people avoid melanoma and other skin problems in the first place

WHAT HAPPENS WHEN YOU ARE STRESSED

STRESS

The Science

The parasympathetic nervous system is our calming system. When we activate this system we let go and relax something people mostly do only when they arrive at a holiday destination or in a massage room (and even then some don’t).

The sympathetic nervous system is the one that secretes adrenaline to deal with stressful situations like a lion coming out of the bush! Or in our day and age the urgency, overwork, panic and feeling of pressure. This sends a message to your body to use energy to get yourself out of the situation. There are two sources to get this energy – fat and sugar – and it will usually go straight for glucose. Thus you store fat rather than burning it and your clothes get tighter. Combine this with the fact that the energy you get from glucose is not stable and consistent and it creates highs and lows of energy until eventually your body becomes stressed, skin congested, your tired and/or overweight.

The Flight or fight response is designed to counteract danger by mobilising the body’s resources for immediate physical activity. As a result, the heart rate and force of contraction of the heart increases to provide blood to the areas that may need to response to the stressful situation. Blood is shunted away from the skin and internal organs, except the heart and lung, while at the same time the amount of blood supplying needed oxygen and glucose to the muscles and brain is increased, the rate of breathing increases to supply necessary oxygen to the heart, brain, and exercising muscle. Sweat production increases to eliminate toxic compounds produced by the body and to lower body temperature. Production of digestive secretions is severely reduced since digestive activity is not critical for counteracting stress. And, blood sugar levels are increased dramatically as the liver dumps stored glucose into the bloodstream to provide a quick and easy source of energy.

The pituitary gland (the master gland of the entire hormonal system of the body, which is located at the center of the base of the brain) is triggered to release a hormone called adrenocorticotropic hormone (ACTH) which causes the adrenals to secrete adrenaline and other stress – related hormones, like cortisol.

FACT

In a 2014 National Rosacea Society survey of 1,675 patients with rosacea — a condition that causes facial redness and related symptoms — 90 percent of respondents reported lowered self esteem and self-confidence, 54 percent reported anxiety and helplessness, and 43 percent reported depression, for example. More than half said they avoided face-to-face contact.

STRESS CAUSES OXIDATIVE STRESS IN THE SKIN & IN THE BODY

“Stress can affect our skin & body just like an overload of free radicals from food or our environment.”

How to minimise “OXIDATIVE STRESS”
• Protection from free radical damage
• Stress minimise
• Antioxidants daily
• Reduce Toxicity
• Reduce inflammation
• Stimulate energy production

Stress & Skin Microbiome

The excessive or chronic stress situation can have undesirable effects on the skin. Researchers are beginning to learn more about an important link between gut health and skin health, and how stress can play a prominent role in this connection. The gut microbiome, made of trillions of microorganisms along with chemicals they produce, is vital to our overall health. These microbial communities ideally live in harmony with one another, helping to provide us with vitamins, assisting in digestion, and regulating immune functions. Alterations, or unwanted changes, in the gut microbiome have been associated with being an important determinant of skin health.
Stress induced alterations in the gut microbiome may be one explanation for why you always seem to get a breakout during stressful events or in other demanding circumstances.
There is a well-established association between stress and worsening of skin diseases, and although the exact mechanisms are not clear, the link between emotional stress and the diversity and function of our gut microbiome appears true. Incorporating stress reduction techniques, such as exercise and meditation, can help improve mental health to possibly improve health of our gut microbiome as well as improve skin health.

Did you know that in the last 80 years antibiotic use has wiped out natural fermentation and microbial populations in the gut, killing off pathogenic species but also friendly beneficial bacteria and the pathogenic of course are the first to grow back. Seratonin, Dopamine and melatonin are all manufactured in relation to the gut microbiome. Various strains of probiotics can produce neurotransmitters that counter balance anxiety (GABA), stress (Cortisol) and depression. Therefore having a healthy gut means a clear dashboard of communication between our gut and our brain for mood and calm.

Mood Foods

There is a dietary link to depression. Put brain and our gut and our skin are all connected. People consuming a highly processed diet are more likely to have depression in the future. Thus the focus on wellbeing is a priority and regulating blood sugar, increasing amino acids are essential, increasing good oils and probiotics. Food can impact the way we feel…..what a fascinating notion!!!

The gut and brain are connected through the vagus nerve, which is why we need to focus on the balance of both areas as a holistic system influencing one other,The gut connection to mood is scientifically proven. Targeting your gut health can result in the  elevation of serotonin production (mood, sleep and feel good hormones) and can support hormone clearance and balance whilst increasing the production of progesterone (our relaxation and anti-anxiety hormone).

FOOD AS MEDICINE

Let food be your medicine every chance you get.

The natural supplements I prescribe and have created through hand picked design are some of the richest medicines we have available to us on earth. These are called phytonutrients and are plants that create therapeutic change in the cells of your body. They support the natural mechanics of the body and mind and easy cellular availability because they are plants (they are easily recognised and absorbed by the cells of the body). They are delivered as a concentrated form of a plant ingredient (with an active constituent with scientific research behind it) placed into a vegetable capsule. Plant medicine is therapeutic medicine and is essential to balance bodily systems, and can be used instead of using pharmaceutical medications.

PROTOCOL

“ All the tiny decisions you make through out the day make your lifestyle ”

Consultation Process

What is your stress level out of 10?
Have you noticed your skin is worse with stress?
Is your skin worse around menses?
What habits do you have to reduce stress?
Are you on medications for stress?

Would you like to know how we can alter the stress levels and change the stress related breakouts or changes?

Solution

  • Lower the stress response through environment eg. Clearing Space techniques
  • Set up a space in there ecosystem where they feel tranquil and relaxed
  • Self Care rituals to appreciate the parts to there skin and body that they are grateful for
  • Give positive re-enforcement that there skin is improving
  • Prescribe the Nutrition to take daily (see Below)
  • Give them the PDF on anti-inflammatory foods ( see below)
  • Offer a service to lower stress – facial or massage once a month
  • Reassurance is the key from a place of authenticity “ Beauty is in the Eye of the beholder”
  • Movement – Breath. This is something that brings anxiousness to a hault. Deep Diaphramatic breathing awakens the Psoas Muscel which in turn calms the sympathetic NS down.
  • Exercises like Tai chi and Quigong & yoga asist this process and should be recommended
  • Encourage Sleep – healthy patterns of sleep repair the skin and balance stress

Eg. Chamomile tea before bed, Clean Tea before bed, lavender and vetiver on the soles of the feet or few drops on the pillow

TO CREATE CALM – GROUNDING EXERCISE

Here is an Intro into Postural Breathing (Chiropractic)

This is about getting your feet bare in the earth, sand, dirt or grass.
Grounding is a practice some of us do naturally, or used to as children, but with the busy lifestyle of today we forget how to breathe in way that is life giving and instead we breath from stress and the sympathic nervous system.
I learnt this technique from Adrian Testa (a chiropractor and breathing coach) who showed me that when you encompass postural breathing with two senses (such as vision, sound, smell, touch or kinaesthetic) you completely relax and regenerate your nervous system. It’s almost impossible to worry or feel anxious when these elements are engaged together. Enjoy this practice as part of your daily rituals to lower your acidity, stress and worry.
…breathe into you body, as you breathe in feel you ribs expand and as
you exhale feel your abdomen rise and pull in, see the energy from your
breath shoot straight down to your feet – out through your feet and then into
the ground or earth or sand,
deep deep down into the earth and feel the
resonance of nature here and now, its strength, its calm.
Keep breathing.
Allow anything now you don’t want to think about fall away and then breathe up and from
the ground allow the earth’s healing energy come up through the soles of your feet coming
up up and through your body filling your body with a grounded life giving energy that extends
right through you body and out through your crown and out into the atmosphere.
Keep breathing in (ribs) and
out (abdomen). Feel connected and at peace to be right where you are exactly
as you should, everything is good here and now everything is as it should be
when you have your connection and grounding you are in touch with yourself.
You are breathing for your wellness and health.
SO off you go find some soil, sand or grass barefoot
and ground yourself with postural breathing.

NUTRITIONAL SUPPLEMENTS

  • ILLUMINATION – B vitamins lower stress and help adaption of the responses of feeling stressed or anxious
  • B12 Cyanocobalamin essential for normal cell function – DNA synthesis, benefits in times of stress (stress- inflammatory to the body and skin).
  • B5 Pantothenic Acid produces cellular energy (ATP-adenosyntriphosphate), assists normal hormone synthesis and adrenal support in stress, supports skin renewal and healing of minor wounds by supporting wound closure, acne control.
  • B6 Pyridoxine balances hormones, skin renewal, and assists the stress response. zinc & selenium are important for the neurotransmitters to balance and build these hormones that are in charge of balancing the normal stress response, magnesium although not in high dose will enable the calming oil the muscles and erratic changes that occur in the Nervous system when it comes to always being in flight or fight mode
  • Elevate – Withania – and adrenal adaptor to maintain a balance in the Adrenalin produced by the adrenals in times of stress. Withania
  • Good Oil – Nerve cells need fats to conduct messages to one another in a balance way. When we are deficient in these
  • Curcumin – stress has been known to create mild inflammation of the brain tissue in some cases which affects the proper building of neurotransmitters. Bringing down this inflammation can be a positive approach to lowering stress
  • Resveratrol – cuts into the stress response of the cell, supports brain activity

These foods are anti-inflammatory foods which means they bring down the active markers that puts our body into a zone of inflammatory response. This also means that there are certain medicinal foods that calm the system through therapeutic benefit Tryptophan – an amino acid, rich foods can be eaten towards bed-time like banana’s, turkey, chicken, yogurt and nuts and seeds to support melatonin production and therefore sleep.Oats (porridge) & Chamomile, are known for their calming qualities

Digest-Zen – essential oil blend Calm’s the digestion and for gut related problems from stress begins to restore balance in the digestion and gives support for building enzymes
Anti-inflammatory Foods
“ Stress creates inflammation in the skin and body”
Here are a list of your top 15 anti-inflammatory foods:
Green leafy vegetables, Bok Choy, Celery, Beets, Broccoli,
Blueberries, Pineapple, Salmon ( Fish oils ), Bone broths, Walnuts,
Coconut Oil, Flaxseeds, Tumeric (Curcumin), Ginger.
Digestion & Gut Health Promoting Foods
These foods support digestion which we know affect the health and
vitality of our skin and body. It is the core of our health.
Digestion
Here are some outstanding foods to add:Pineapple, apple cider vinegar – lemon juice add to water in
the morning before meals, beetroot (Elevate Skin food powder)
,Barberry root (Clean Tea), Slippery Elm ( Elevate Skin Food powder), Curcumin,
ginger, peppermint (Clean Tea), bone broth (recipe on
www.miss-vitality.com), kale & spinach (Elevate), Resveratrol (prebiotic)
Kombucha, artichoke, yogurt, onions, garlic, fibre rich foods and colourful root
vegetables(Elevate) are your mood foods. A habitually healthy whole food diet can diversify
the gut bacteria and the breaking down of fibre into bi-products that lower inflammation and
helps to keep the gut barrier in tack.
Our Gut Microbiota needs organic vegetables to use for energy and food to stay alive and grow to maintain gut health. We learn more about this in our next module on GUT. For now its all about the Influence our stress levels have on our skin and what we can so about this to have a lasting affect over skin conditions that are worse when stressed, and don’t improve because of external long standing stress.
Next Step ….IN YOUR JOURNAL

GO TO THE SECTION “MIND” AND READ PAGES 226-242 OF WWW – ANSWERING THE QUESTIONS ON
PAGE 230, 234, & 242 – THIS WILL SET THE PLAN FOR YOUR GOALS FOR THE DURATION OF THE
PROGRAM.
When we fully immerse ourselves in anything we reap the rewards, wisdom and outcome we desire and often if we do ….. we experience outcomes that are unforseen to us in the beginning because it is only in expanding that we can truly see things arise from that new mindset and knowledge that was not visible before.

The Ocean

The ocean.

The sand.

Has always been a love of mine.

And a saviour in some big life moments…

I remember going to the ocean the morning before my third c section…

Yes, a naturopath that had 3 c sections!! What??

In my heart of hearts, not by choice, but my body didn’t do what I thought it was meant to so it ended up that way. 

And the kids were here and healthy and that is all I care about…

The first, an emergency where Leilani was born, was scary and stressful. 

Then Zane was an elective and I haemorrhaged and that was scary.

So as you can imagine about to have my third babe and I was so worried about the whole thing….

I couldn’t get the thoughts out of my head that something was going to go wrong. I mean for the other two something went wrong and things didn’t go as I expected. I just assumed from things of the past that it would happen now too.

I had to work on lowering my anxiety about this and it shook me because I knew to a degree it was a synergy of my body, my mindset, my doctor and God working this miracle out.

So I worked at it…

I knew the calmer I was the better it would go and I went to meditation classes and spoke to a coach about this very moment as it was approaching and he took me in my session….. to the beach. 

To the beautiful ocean. 

He said when you lay down imagine you’re on the beach and when you see the bright lights in the operating table change it to the ️ sun shining bright…

And imagine your most beautiful memories at the beach the whole way through…

Each day I meditated on this and the morning before I asked my hubby to go to the beach before we went to the hospital and when we got there we sat down on the beach…. together …..

Holding hands, I said I was nervous …..

He said it would be ok…..

And then I spotted something in the water – a fin oh wait …. 3 fins…

3 dolphins porpoising gracefully in the ocean right in front of where we sat. 

I was so happy, and felt at ease. I took this as a sign, and that’s all I needed and I said to Rod let’s go meet our babe. 

Everything went fine…

In fact more than fine… 

Just one more thing…

When we got there my beautiful surgeon who had delivered my first was waiting and looked like he was meditating in prayer  

I said to him that nice

And he smiled.

So many blessings that day! 

And I was so grateful

So blessed

That I did the work beforehand

I noticed something was okay

I found a solution and I created change. 

So much of what I do every day now with my ladies…

We see the problem…we shift and change through solutions.

And I see them rise and that’s like a blessing.

The sea can take so much…

Especially when we are diving in deep…

This reminds me of one of our top principles…..

Dive in

Work with nature

Allow the healing to take place

  

Reach out to me at the Elevate Community www.miss-Vitality.com

The Backup Plan

Who has a backup plan?

Sort of goes like this ….

A backup plan is the bit that keeps us in the prison of our illness, condition or feeling of stress or fatigue. Because the BUP doesn’t allow us to fully commit and go for it when we go after our healthy outcome or life shift up.

The backup plan will have us settle for less. 

Allow us to be hijacked and will lead us into situations where there is little support so we can fall back. 

And fall we do. 

It interrupts our best possibility for feeling how totally good our body is designed to feel and it makes decisions that won’t ever work for good or be life-changing. 

The diet that doesn’t work 

The relationship that doesn’t work

The business that doesn’t work 

They all have a backup plan

Sometimes a backup plan says to us:

Just eat what you’re eating and then go on a diet in summer;

Or it can say I’ll just wait till I’m more financial and then I’ll leap, but the back plan never will find you enough cash to do that.

Or it will say when my kids are older I’ll take my life seriously then and learn how to care for me then… I know how that one goes!!! It doesn’t work and it drains you to feel completely exhausted, stressed and then guilty and disconnected – that’s the backup plan.

As I have my daily chats to my ladies this week who I love so much because they are so courageous to take the leap to change their health and design a life they love… the one thing I notice is that having a backup plan keeps us comfortable and keeps us in a place in our health that we think is safe.

The backup plan builds this sphere around us where we can’t see other ways to heal ourselves, we can’t see clearly the ways to truly love and take care of ourselves and this keeps the cycle of illness, and fatigue and imbalance continuing. 

The backup plan isn’t actually a plan, it’s a story we tell ourselves to stop us from feeling uncomfortable about the changes we know we must make. And in keeping this solid in our daily thoughts about feeling anxious, or the stressful situation, the health problem that you want to just forget about and do everything you can to avoid asking for help or reaching out, this soldier mass feels like a sphere of cement holding us in place. It feels familiar so we stay here and it feels safe. 

But what I realised is that it only takes one step outside of this sphere to have it begin to fall away from us. And as we take this step we acknowledge that there is another way and then the backup plan looks like cheating ourselves and we no longer want to be part of that.

Changing our perception towards what supports us, what strengthens us and what heals us from the inside out is about choosing to just begin it. Boldly talking a step means you really don’t want to feel the way you feel anymore and that you want a massive shift in the way you’re existing. 

It is this step that is your right and will bring awareness to your health challenge and will connect yourself again. If this is where you’re at and you want to drop the backup plan that keeps getting in the way of all that you desire for your health and your wellbeing then get in touch today.

 

Ladies, I want you to join our Elevate community and subscribe below.

Or book a clarity session with me to find out if this is something that you need.

Yoga Vs. Pilates: Which one is right for you?

Yoga and Pilates are often thrown into the same category. True, they are similar practices, but they have some major differences that many people don’t recognise.

 

Difference 1: The origin
The practice of yoga originated in India more than 5,000 years ago. It has evolved over the centuries and cultures into many different types of yoga: Ashtanga, Kripalu, Bikram and Vineyasa, to name just a few. Pilates is a much younger practice, beginning in the mid-20th century by an athlete named Joseph Pilates. He created the exercises as a form of rehabilitation and strengthening.

Difference 2: Mind, Body and Spirit
Both yoga and Pilates bring an understanding that the mind and body are connected. However, yoga adds an additional element to the mix—the spirit. Exploring spirituality is a huge part of yoga practice, especially through meditation.

Difference 3: The Class
Many yoga classes are flexible in routine. Postures, sequences and variations can be combined into tens of thousands of routines to create a class. So it will be up to the style of yoga you practice and the teacher guiding you to decide what’s on the agenda. Pilates classes are a little more structured. Because of this, you will more likely know what to expect when you walk into the door of a Pilates class than in a yoga class.

Difference 4: The Workout
In both practices, you will gain strength and flexibility. Pilates classes offer a total body workout but focus on aligning the spine and strengthening the core. The exercises done in Pilates classes almost always involve regimented movements to gain core and spine strength. In a yoga class, you will work out every muscle in your body equally. Each posture is accompanied by a counter-posture to ensure you create balance in your body.

Difference 5: Breathing Techniques
Breathing and concentration techniques are important to both yoga and Pilates practices. However, yoga uses breath work on a very deep level. Often in yoga classes, there will be segments dedicated to breath work, called pranayama. In Pilates practices, you just inhale through the nose and exhale through the mouth.

 

So how do you decide which one is for you? If you are certain you want your practice to be spiritual and are looking to manage your stress, yoga may be the better option for you. If your priority is to focus on your back and core, Pilates may be a better fit.

If you don’t know where to start, try them both and you will find one that you enjoy or benefit more from.