To minimize wrinkles and keep skin looking healthy as you age, limit your sun exposure to no more than 1/2 hour daily and don't smoke. The following vitamins and natural extracts may also help:
1. Coenzyme Q-10 (CoQ10). This antioxidant may help encourage the turnover of new skin cells, protecting them from sun damage and minimizing wrinkles.
2. Vitamin A. As a topical retinol, vitamin A may help reduce wrinkles by stimulating collagen production. It may also lighten age spots and encourage the sloughing off of dry skin cells.
3. White and green tea extracts. Both have antioxidant and anti-inflammatory properties, and evidence shows that topical white tea extracts may help protect against sun damage, while green tea may protect against skin cancer.
4. Mushrooms. Several species of Asian mushrooms have been studied for their anti-inflammatory properties, and may help reduce redness and minimize inflammation.
Dr. Andrew Weil, MD
Saturday, March 20, 2010
Tuesday, March 9, 2010
Vitamin D - - Do Not Ignore this Important Vitiamin
High Vitamin D, Lower Risks of Heart Disease, Diabetes
That's the word from British researchers who published a review of 28 studies compiling information on more than 99,000 middle aged and elderly men and women. The investigators from Warwick University found that those study subjects whose vitamin D levels were highest had a much lower risk of developing "cardiometabolic" disorders including cardiovascular disease, type 2 diabetes and metabolic syndrome than those whose vitamin D levels were lowest. The differences were striking: the men and women with high vitamin D levels had a risk of cardiovascular disease that was 33 percent lower than that of participants with the lowest levels. The reviewers found an even more impressive difference in the risk of type 2 diabetes: those with the highest levels of "D" had a risk that was 55 percent lower than those with the lowest levels. Risks of metabolic syndrome were also substantially lower in the men and women with high levels of "D" - 51 percent below those of participants with the lowest levels. The review was published in the March 2010 issue of the journal Maturitas.
Andrew Weil, MD
Tip: Reread my blogs regarding Vitamin D starting on Oct. 24, 2009. http://washmyface.blogspot.com/
That's the word from British researchers who published a review of 28 studies compiling information on more than 99,000 middle aged and elderly men and women. The investigators from Warwick University found that those study subjects whose vitamin D levels were highest had a much lower risk of developing "cardiometabolic" disorders including cardiovascular disease, type 2 diabetes and metabolic syndrome than those whose vitamin D levels were lowest. The differences were striking: the men and women with high vitamin D levels had a risk of cardiovascular disease that was 33 percent lower than that of participants with the lowest levels. The reviewers found an even more impressive difference in the risk of type 2 diabetes: those with the highest levels of "D" had a risk that was 55 percent lower than those with the lowest levels. Risks of metabolic syndrome were also substantially lower in the men and women with high levels of "D" - 51 percent below those of participants with the lowest levels. The review was published in the March 2010 issue of the journal Maturitas.
Andrew Weil, MD
Tip: Reread my blogs regarding Vitamin D starting on Oct. 24, 2009. http://washmyface.blogspot.com/
Saturday, February 27, 2010
Fruit for Wrinkles?
Another post from my fave doctor, Andrew Weil, MD.
I've long recommended eating berries for their health-protective fiber and antioxidants. But new information about ellagic acid - an antioxidant found in numerous fruits, especially raspberries, strawberries and cranberries (as well as vegetables and nuts) - points to berries' potential as a topical application to help prevent collagen destruction and moderate the inflammatory response. A great deal of well-designed research shows that many compounds in berries, whether applied to the skin or eaten in the form of whole fruit, are among the most protective nutrients your body can utilize. Until topical ellagic-acid-based preparations are widely available, eating berries regularly is one of the best, not to mention tastiest, moves you can make for overall health.
Tip: Please remember that this article and many, many others are not necessarily conclusive. A huge amount of what one reads is not based in fact. Dr. Weil is suggesting that there MAY be a potential benefit to ellagic acid. Unlike may authors, Dr. Weil does rely on research not anecdotal evidence.
I've long recommended eating berries for their health-protective fiber and antioxidants. But new information about ellagic acid - an antioxidant found in numerous fruits, especially raspberries, strawberries and cranberries (as well as vegetables and nuts) - points to berries' potential as a topical application to help prevent collagen destruction and moderate the inflammatory response. A great deal of well-designed research shows that many compounds in berries, whether applied to the skin or eaten in the form of whole fruit, are among the most protective nutrients your body can utilize. Until topical ellagic-acid-based preparations are widely available, eating berries regularly is one of the best, not to mention tastiest, moves you can make for overall health.
Tip: Please remember that this article and many, many others are not necessarily conclusive. A huge amount of what one reads is not based in fact. Dr. Weil is suggesting that there MAY be a potential benefit to ellagic acid. Unlike may authors, Dr. Weil does rely on research not anecdotal evidence.
Wednesday, February 24, 2010
4 Lifestyle Steps to a Healthy Heart
Once again, I am posting something from Dr. Andrew Weil. Though it is not directly related to your skin, it is very important to maintain a positive and healthy lifestyle.
Maintaining the right mix of healthy lifestyle habits is the best way to achieve optimal cardiovascular function. Incorporate the following into your daily routine to help promote the health of your heart:
1. Exercise. Regular exercise helps maintain the health of blood vessels, strengthens the heart muscle itself, and can help reduce heart disease risk factors including high cholesterol, high blood pressure, insulin resistance, and stress. Aim for 30 minutes a day of moderate aerobic activity on most days of the week. For individual guidance, consult a personal trainer.
2. Lose weight. If you are overweight or obese, even modest weight loss can significantly lower cardiovascular risks.
3. Don't smoke. Smoking is the major preventable risk factor for heart disease, and has negative health consequences for your entire body, from your taste buds to your energy levels to your skin. Seek support and guidance in quitting.
4. Manage stress. Uncontrolled stress can raise blood pressure, cholesterol levels, and homocysteine levels. Practice breath work, meditation, guided imagery, visualization or another relaxation technique, and participate in regular moderate exercise (including yoga and T'ai chi), stay social, and laugh often.
Tip: Is your level of Vitamin D high enough. A simple blood test at your next doctor's visit can tell you. Vitamin supplements are simple to find and use. Read some of my earlier posts to learn more.
Maintaining the right mix of healthy lifestyle habits is the best way to achieve optimal cardiovascular function. Incorporate the following into your daily routine to help promote the health of your heart:
1. Exercise. Regular exercise helps maintain the health of blood vessels, strengthens the heart muscle itself, and can help reduce heart disease risk factors including high cholesterol, high blood pressure, insulin resistance, and stress. Aim for 30 minutes a day of moderate aerobic activity on most days of the week. For individual guidance, consult a personal trainer.
2. Lose weight. If you are overweight or obese, even modest weight loss can significantly lower cardiovascular risks.
3. Don't smoke. Smoking is the major preventable risk factor for heart disease, and has negative health consequences for your entire body, from your taste buds to your energy levels to your skin. Seek support and guidance in quitting.
4. Manage stress. Uncontrolled stress can raise blood pressure, cholesterol levels, and homocysteine levels. Practice breath work, meditation, guided imagery, visualization or another relaxation technique, and participate in regular moderate exercise (including yoga and T'ai chi), stay social, and laugh often.
Tip: Is your level of Vitamin D high enough. A simple blood test at your next doctor's visit can tell you. Vitamin supplements are simple to find and use. Read some of my earlier posts to learn more.
Saturday, February 6, 2010
Two Ways to Prevent Dry Skin
You can tell that I am a big fan of Dr. Andrew Weil.
If dry weather tends to make your skin tight, scaly and flaky, consider supplementing with essential fatty acids. Evening primrose oil and black currant oil are both good sources of GLA (gamma-linolenic acid), which helps promote skin, hair and nail health. The usual dose is 500 mg twice a day and you won't see immediate results, but in six to eight weeks you'll begin to notice positive changes.
Andrew Weil, MD
If dry weather tends to make your skin tight, scaly and flaky, consider supplementing with essential fatty acids. Evening primrose oil and black currant oil are both good sources of GLA (gamma-linolenic acid), which helps promote skin, hair and nail health. The usual dose is 500 mg twice a day and you won't see immediate results, but in six to eight weeks you'll begin to notice positive changes.
Andrew Weil, MD
Thursday, February 4, 2010
Vitamin D - - AGAIN!!
More from Dr. Andrew Weil
Vitamin D and Asthma
More and more we hear that we should wear sunscreen or sunblock due to the hazardous effects of the sun. However, actions always leads to consequences. In this case, less exposure to the sun limits our bodies' ability to produce Vitamin D. I have posted several different posts regarding Vitamin D. Feel free to look back at the others.
If you suffer from asthma, take note: the lower your levels of vitamin D, the worse your symptoms may be. What's more, low vitamin D levels also appear to influence how much benefit you'll receive from treatments - the lower the levels, the poorer the response to steroidal asthma medications. These results were demonstrated in a small study of 54 asthma patients at the National Jewish Health Center in Denver. The investigators suggested that vitamin D supplements might improve matters for patients with low levels of "D," but the study wasn't designed to test whether this intervention actually would work. However, it did show that vitamin D levels were also lowest among the patients who were the most overweight. The study was published in the Jan. 14, 2010, online edition of the American Journal of Respiratory and Critical Care Medicine. I recently raised my recommendation of 1,000 IU of vitamin D3 daily to 2,000 IU because of emerging evidence that the higher dose is more appropriate to help maintain optimum health. The asthma study adds to what we already know about the importance of vitamin D.
Vitamin D and Asthma
More and more we hear that we should wear sunscreen or sunblock due to the hazardous effects of the sun. However, actions always leads to consequences. In this case, less exposure to the sun limits our bodies' ability to produce Vitamin D. I have posted several different posts regarding Vitamin D. Feel free to look back at the others.
If you suffer from asthma, take note: the lower your levels of vitamin D, the worse your symptoms may be. What's more, low vitamin D levels also appear to influence how much benefit you'll receive from treatments - the lower the levels, the poorer the response to steroidal asthma medications. These results were demonstrated in a small study of 54 asthma patients at the National Jewish Health Center in Denver. The investigators suggested that vitamin D supplements might improve matters for patients with low levels of "D," but the study wasn't designed to test whether this intervention actually would work. However, it did show that vitamin D levels were also lowest among the patients who were the most overweight. The study was published in the Jan. 14, 2010, online edition of the American Journal of Respiratory and Critical Care Medicine. I recently raised my recommendation of 1,000 IU of vitamin D3 daily to 2,000 IU because of emerging evidence that the higher dose is more appropriate to help maintain optimum health. The asthma study adds to what we already know about the importance of vitamin D.
Monday, February 1, 2010
Vitamin D and Your Heart
More from Dr. Andrew Weil
Need (another) reason to keep your vitamin D intake up? New research suggests that low levels of this essential nutrient can increase the risk of heart disease and stroke. Researchers in Utah followed 27,000 men and women over the age of 50 who had no history of heart disease. After a year, they found those with the lowest levels of vitamin D were:
1. 77 percent more likely to die than those with adequate levels of vitamin D.
2. 45 percent more likely to develop coronary artery disease than those with adequate levels of vitamin D.
3. 78 percent more likely to have a stroke than those with adequate levels of vitamin D.
4. Twice as likely to develop heart failure than those with normal levels of vitamin D.
The study, from the Intermountain Medical Center, was presented at the Nov. 16, 2009, session of the American Heart Association's Scientific Conference. Dr. Weil recommends 2,000 IU of vitamin D per day.
http://www.drweil.com/drw/u/TIP03585/Vitamin-D-and-Your-Heart.html
Need (another) reason to keep your vitamin D intake up? New research suggests that low levels of this essential nutrient can increase the risk of heart disease and stroke. Researchers in Utah followed 27,000 men and women over the age of 50 who had no history of heart disease. After a year, they found those with the lowest levels of vitamin D were:
1. 77 percent more likely to die than those with adequate levels of vitamin D.
2. 45 percent more likely to develop coronary artery disease than those with adequate levels of vitamin D.
3. 78 percent more likely to have a stroke than those with adequate levels of vitamin D.
4. Twice as likely to develop heart failure than those with normal levels of vitamin D.
The study, from the Intermountain Medical Center, was presented at the Nov. 16, 2009, session of the American Heart Association's Scientific Conference. Dr. Weil recommends 2,000 IU of vitamin D per day.
http://www.drweil.com/drw/u/TIP03585/Vitamin-D-and-Your-Heart.html
Thursday, January 28, 2010
Vitamin D Revisited - - New Suggested Minimum Daily Requirement
Dr. Andrew Weil, in his daily tip...
Vitamin D, which is often referred to as the "sunshine vitamin," is actually a fat-soluble hormone that the body can synthesize naturally. We need vitamin D to facilitate calcium absorption and to promote bone mineralization, as well as for protection against a number of serious diseases. We get vitamin D through foods such as fortified milk and cereals as well as eggs, salmon, tuna and mackerel, and our bodies make vitamin D with exposure to sunlight, but even with sufficient sun exposure and eating a healthy variety of foods, many people still need supplements to obtain an optimum amount of vitamin D. This is especially true for seniors, as our ability to synthesize vitamin D decreases with age.
As part of my ongoing commitment to promoting optimal health, I am making a new recommendation concerning vitamin D, raising my recommendation for vitamin D intake from 1,000 IU to 2,000 IU per day. This may sound like quite a jump, but clinical evidence has been accumulating to suggest that the higher dose is more appropriate to help maintain optimum health. You can learn more about my recommendation changes in the Vitamin Advisor.
Dr. Andrew Weil
http://www.drweil.com/drw/u/TIP03581/A-New-Dosage-for-Vitamin-D.html
Vitamin D, which is often referred to as the "sunshine vitamin," is actually a fat-soluble hormone that the body can synthesize naturally. We need vitamin D to facilitate calcium absorption and to promote bone mineralization, as well as for protection against a number of serious diseases. We get vitamin D through foods such as fortified milk and cereals as well as eggs, salmon, tuna and mackerel, and our bodies make vitamin D with exposure to sunlight, but even with sufficient sun exposure and eating a healthy variety of foods, many people still need supplements to obtain an optimum amount of vitamin D. This is especially true for seniors, as our ability to synthesize vitamin D decreases with age.
As part of my ongoing commitment to promoting optimal health, I am making a new recommendation concerning vitamin D, raising my recommendation for vitamin D intake from 1,000 IU to 2,000 IU per day. This may sound like quite a jump, but clinical evidence has been accumulating to suggest that the higher dose is more appropriate to help maintain optimum health. You can learn more about my recommendation changes in the Vitamin Advisor.
Dr. Andrew Weil
http://www.drweil.com/drw/u/TIP03581/A-New-Dosage-for-Vitamin-D.html
Friday, January 15, 2010
Wrinkle Reduction
The aging of the skin shifts the balance between collagen production and breakdown leading to wrinkles, facial sag and rough skin texture. The causation includes sun damage, free radicals, some age-related hormonal changes, and smoking. Stimulating skin cells to produce collagen can partly reverse this process. Stimulating collagen synthesis in aged skin was shown to reduce wrinkles and improve skin texture. The benefit of stimulating your own collagen production is that collagen is deposited in an orderly, structured manner and that there is no risk of allergy, immune reaction or injection-induced infection.
Like any other proteins, collagen consists of amino acids. Altogether there are 20 different kinds of amino acids in human cells. Short-chained amino acids form peptides.
When setting out to battle wrinkles by enhancing collagen production in one's skin, it is important to use a comprehensive approach, rather than a single active ingredient. This includes exfoliation. Stimulation of collagen synthesis in aging skin is realistic and can substantially improve the appearance of fine lines and even deeper wrinkles when done correctly.
Tip: Look for products that contain peptides, which stimulate collagen production. Consider applying more than one product containing peptides. This is called stacking.
Like any other proteins, collagen consists of amino acids. Altogether there are 20 different kinds of amino acids in human cells. Short-chained amino acids form peptides.
When setting out to battle wrinkles by enhancing collagen production in one's skin, it is important to use a comprehensive approach, rather than a single active ingredient. This includes exfoliation. Stimulation of collagen synthesis in aging skin is realistic and can substantially improve the appearance of fine lines and even deeper wrinkles when done correctly.
Tip: Look for products that contain peptides, which stimulate collagen production. Consider applying more than one product containing peptides. This is called stacking.
Sunday, January 10, 2010
Exfoliation
If you want your skin to look healthy and radiant, exfoliate regularly. By removing the top layer of dead epidermis cells, you will make your skin appear smoother and less wrinkled. Here are a few steps to help you achieve, healthy looking, clear skin.
- Choose exfoliating cleansers that have a grainy consistency. The grainy texture exfoliates the skin.
- Apply lotion containing alpha or beta hydroxy acids after you exfoliate. This will continue the exfoliating process because the acids further abrade and remove dead skin cells.
- Be sure to use body moisturizers at least once every day. Regular exfoliating is extremely drying to the skin and will do more harm than good unless the skin is rehydrated liberally with lotions.
- Use your fingertips, not the pads of your hands. Otherwise, you run the risk of irritating your skin.
Tips: Some products are more abrasive than others. If your skin is very sensitive, use as little friction as possible and stick to the least abrasive products.
Never overexfoliate with excessively abrasive exfoliating cleansers, or you run the risk of bursting the delicate blood vessels under the skin. If the vessels burst, your skin may appear permanently flushed. This condition, known as telangiectasia, must then be treated using laser surgery.
- Choose exfoliating cleansers that have a grainy consistency. The grainy texture exfoliates the skin.
- Apply lotion containing alpha or beta hydroxy acids after you exfoliate. This will continue the exfoliating process because the acids further abrade and remove dead skin cells.
- Be sure to use body moisturizers at least once every day. Regular exfoliating is extremely drying to the skin and will do more harm than good unless the skin is rehydrated liberally with lotions.
- Use your fingertips, not the pads of your hands. Otherwise, you run the risk of irritating your skin.
Tips: Some products are more abrasive than others. If your skin is very sensitive, use as little friction as possible and stick to the least abrasive products.
Never overexfoliate with excessively abrasive exfoliating cleansers, or you run the risk of bursting the delicate blood vessels under the skin. If the vessels burst, your skin may appear permanently flushed. This condition, known as telangiectasia, must then be treated using laser surgery.
Tuesday, January 5, 2010
Pedicures - this little piggy went to market...
Pedicures are popular throughout the year. Regardless of the cost of the pedicure or how tony a salon may be, they are not without their risks. There are a few simple things you can do to keep yourself safe at the salon. Cut down on germs by making sure the pedicurist cleans out the whirlpool with bleach between pedicures. A stainless steel tub is preferable to a plastic tub for hygienic reasons. Bring your own instruments, and never let anyone use razor blades on your feet. Have the pedicurist cut your toenails straight across to avoid ingrown toenails. One last thought is to opt for lighter polish colors like beige and light pink - - darker shades can stain your nails.
Tip: Moisturize your feet daily with foot cream. These have been designed to hydrate the drier, thicker skin of your feet and stop the heels from cracking. See my previous post from December 9, 2009 for more information about cracked heels.
Sunday, January 3, 2010
Debunking the Myths of Skin Care I
Myth: I need to drink at least eight glasses of water a day for my skin.
Fact: Outside humidity, not how much water you consume, determines how dry you are. Downing excessive fluids is not the best way to keep your skin hydrated. Trust your body's natural signal: thirst. Only severe dehydration will cause your skin to dry out.
Write Your Skin a Prescription For Change, Doctors Katie Rodan and Kathy Fields
Tips: If you haven't yet done so, start taking better care of your skin. Start with something simple such as wearing sunscreen on your face on a daily basis. UV A and B rays from the sun are harmful. Damage from the sun of one's skin is what creates the perception of aging not wrinkles.
Fact: Outside humidity, not how much water you consume, determines how dry you are. Downing excessive fluids is not the best way to keep your skin hydrated. Trust your body's natural signal: thirst. Only severe dehydration will cause your skin to dry out.
Write Your Skin a Prescription For Change, Doctors Katie Rodan and Kathy Fields
Tips: If you haven't yet done so, start taking better care of your skin. Start with something simple such as wearing sunscreen on your face on a daily basis. UV A and B rays from the sun are harmful. Damage from the sun of one's skin is what creates the perception of aging not wrinkles.
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