Beyond Botox

Step 2: MOVE your body – exercise regularly without going for the burn

This time of year, when the temperture drops and the days are much shorter, it's more important than ever to maintain a regimen of  exercising regularly.

TIPS:

•  Set personal goals detailing what you want to achieve from your exercise program (lose weight, gain muscle, etc.)
•  Exercise at least 30 minutes 5 days a week. If you can’t fit this into your schedule, every little bit helps – even 10 minutes a day! Take a walk on your lunch hour, take the stairs instead of an elevator, park at the far end of the lot… just move when you can!
• Add resistance training 2-3 times a week – strengthening your muscles provides a stronger framework for your body.
• Add flexibility exercises to your routine to increase your body’s range of motion.

Step 3:  REST – rejuvenate your skin while you sleep

Sleep deprivation over a period of time can weaken your immune system, increase your risk of chronic illness such as heart disease, obesity, diabetes and cancer (including melanoma and other serious skin cancers).  The worst part is that sleep deprivation is cumulative – it adds up!  Eventually the lost sleep takes its toll… on our skin it results in premature aging.

There are many reasons for why millions of Americans have trouble with sleep.  For more details on the causes, refer to Ben and Howard’s Beyond Botox book.  The effects, however, that sleep deprivation has on our skin include:

• A weakened immune system results in skin that is dehydrated, wrinkled, pale and less able to repair itself quickly.
• Other manifestations include spots, rashes, flakiness and added fine lines or deep wrinkles.

TIPS TO RESOLVE SKIN ISSUES RELATING TO SLEEP DEPRIVATION:

• Morning lines/pillow creases:  try changing up your sleep position and elevating your head (use 2 pillows instead of 1).
• Dull, dry skin:  avoid very hot showers/baths and moisturize, moisturize, moisturize!
• Morning puffiness:  results from accumulation of water in the tissues during the night but is aggravated by certain foods, allergies and lack of sleep.  Try avoiding salty foods and alcohol.  An antihistamine can also help if the condition is allergy-related.
• Under-eye pouches:  fluid that redistributes while you sleep can collect under the eyes.  Elevate your head when you sleep, apply cold compresses, try an eye cream that contains anti-oxidants, physiological humectants, hydrating agents, ceramides and hyaluronic acid.
• Large open pores:  help minimize the appearance of large pores with an astringent toner containing zinc sulfate or alum, or a clay mask containing bentonite.  Exfoliating with glycolic or lactic acid can also help.
• Learn how much sleep is essential for you – not everyone needs exactly 8 hours! Keep a daily log and monitor your mood and appearance depending on how much sleep you’ve had.
• Prepare your mind and body for sleep by creating an atmosphere conducive to sleep (dim lights, quiet, warm bath, deep abdominal breathing, avoid intense mental and/or physical activities close to bedtime, etc.).  It’s also best to try and rise at the same time each day.
• No matter how tired you are, maintain a consistent bedtime skin ritual – go to bed with a clean face (no makeup)!

Step 4:  Relax – de-stress to boost skin healing

We’ve all suffered from stress in our lives.  Doctors have long maintained that stress can negatively impact our immune system.  It can also lead to premature aging of the skin, including fine lines, deeper wrinkles and a dull complexion.  In addition, stress can trigger conditions such as acne, rosacea and dermatitis.

Physical exhaustion and stress can:

• deplete the skin of hydration, vitamin C and oxygen;
• increase hormone levels;
• make your skin appear pale, tired, wrinkled and old; and
• cause skin cancer in chronic/long-term cases.

The best way to manage stress is with some simple lifestyle changes. 

TIPS to help you relax:

• “The Relaxation Response”: this is a physiological state of inner quiet and peacefulness than can help calm negative thoughts and worries.  It helps decrease muscle tension and respiration, lower blood pressure and heart rate, and improve circulation.  It slows down the sympathetic nervous system.  Learn to activate the Relaxation Response by practicing each day:
• Set aside 15 minutes a day where you remove all distractions (i.e take the phone off the hook, turn off TV/Radio, etc.)
• Recline comfortably
• Remain still and focus on relaxing every muscle in your body to free it of stress and tension
• Concentrate on slowing down your breathing into an even, rhythmic fashion.  As you exhale, imagine your muscles loosening and tension melting away
• Complete the exercise, taking note of whether you feel more relaxed and less stressed
• With practice, your body can elicit the response automatically – helping to relieve anxiety as it occurs!
• Other relaxation exercises include meditation, progressive muscle relaxation (the contraction and then relaxation of each muscle in the body) and visualization (guided imagery).
• Take a “time out” during the day when feeling particularly anxious and practice one of the above exercises.
• Manual healing therapy, such as massage, is also an excellent way to de-stress.
• Regular exercise can also help minimize stress.
• Laugh more!  Watch a funny movie or involve yourself in something that you find particularly humorous – it’s good for you.

Step 5:  Super-saturate – moisturize properly to quench your skin’s thirst

Most people are not even aware that there is a difference between dry and dehydrated skin.  Dry skin is caused by not having enough oils in the skin, and dehydrated skin results from not having enough water in the skin. Both are necessary for a healthy, radiant complexion.

When skin lacks hydration, it becomes brittle and flaky and looks extremely wrinkled.  It is essential to find the right moisturizing product for your skin type.  Here’s a brief explanation on the different actions necessary to keep your skin looking vibrant and sexy:

• Emollient:  softens and smoothes skin.
• Occlusive:  slows water loss and conserves and increases the skin’s moisture.
• Humectant:  attracts water to the stratum corneum.
• Film former:  prevents trans-epidermal water loss.
• Lubricant:  prevents skin drying and irritation.

Moisturizing for your skin type:

• Normal Skin:  maintain moisture balance and protect skin.
• Dry Skin:  treat skin to replenish lost moisture, nourish and protect skin.
• Combination Skin:  balance moisture levels, control oil and protect skin.
• Oily Skin:  control oil, hydrate and protect.
• No matter what your skin type may be, always protect with a SPF to protect against UVA and UVB rays.
• Exfoliate skin regularly to remove dead skin skills – this will not only reveal a brighter complexion, but also minimize fine lines.  (2 – 3 times a week
• Use a healing mask 1-2 times a week.

No matter what your skin type may be, always protect with a SPF to protect against UVA and UVB rays. Exfoliate skin regularly to remove dead skin skills – this will not only reveal a brighter complexion, but also minimize fine lines.  (2 – 3 times a week)

Step 6:  Pamper – become spa savvy for wellness and balance

Most women are fully immersed in career, family, community, or any combination thereof, and traditionally put everyone else ahead of themselves when it comes to personal wellness and balance.  However, if you don’t take care of yourself – mind, body and spirit – you are not as easily able to defend against life’s stressors. 

It is often difficult to find balance in our hectic, but it is essential to schedule time to pamper oneself to ensure good health, not to mention looking and feeling younger!  The spa philosophy embraces the concept of wholeness and doesn’t just aim to treat physical or emotional symptoms.  The philosophy is based on the premise that mental or emotional processes (the mind) affect physiologic function (the body).  An optimistic outlook may have a lot to do with protecting against disease or illness and act as a valuable complement to conventional medicine.

There are many spa services to help you bring balance into your life.  Whether you opt for a traditional Swedish Massage, or something more specific, such as acupressure, shiatsu, ayurveda, reflexology, acupuncture or reiki, you will surely experience a renewed sense of peace and wellness.  Refer to Ben and Howard’s Beyond Botox book  for more detailed information on each type of treatment and its associated benefits to find the one that is right for you.  In addition to the various spa services, there are also many types of spas in which to experience these treatments – day spas, medical spas and resort spas, to name a few.

No time for a spa visit?  Create an environment of relaxation and soothing ambience and bring the spa experience home.  Here are some suggestions:

• Dress for relaxation – a terry robe, or loose fitting, cotton clothes.
• Create a spa ambience – use fragrances, candles, plants, soothing music, etc.
• Soak in a warm bath to release tension and soothe tired muscles.
• Sip some green tea or a glass of red wine.
• Visualize calmness, either by gathering photographs of our favorite locations or by closing your eyes and letting your mid wander.
• Try self-massage techniques on hands and feet – or if you’re lucky, ask a partner to rub your shoulders!

Step 7:  Radiate – combat specific skin problems… at any age

Despite having a predisposition to certain skin conditions, we can outsmart our genes and maintain beautiful skin.  Optimal skin care comes from protecting and nourishing the skin as much as possible.  By understanding both the skin conditions for which we are predisposed and the associated treatments, we can take an active role in maintaining a healthy, ageless complexion.

Common skin concerns:

Acne:  an inflammatory skin problem characterized by tender pimples, irritated skin and clogged pores. 

Solution: 

• Choose products that help reduce oil production, speed up skin cell turnover and fight bacterial infection. 
• Look for the following ingredients - benzoyl peroxide, salicylic acid, resorcinol, sodium thiosulfate and sulfur. 
• Avoid consuming  alcohol, caffeine, hydrogenated oils and fried foods.
• Minimize stress.

Rosacea:  an acne-like skin condition characterized by redness in the central part of the face, including the nose, cheeks, eyelids and forehead.

Solution:

• Avoid skin care products with fragrance, scrubs, abrasive materials and other harsh exfoliants.
• Avoid extreme temperatures for cleansing/bathing.
• Minimize stress.
• Watch out for common triggers:  sun exposure, hot weather, cold weather, wind, humidity, heavy exercise, hot baths, alcohol and spicy foods.

Fine Lines and Wrinkles:  part of the normal aging process, usually first seen in the 30’s.  The production of collagen and elastin fibers is diminished and skin cell turnover slows down, resulting in the appearance of fine lines, wrinkles and a sallow complexion.

Solution:

• Change lifestyle habits – avoid sun exposure, eat a diet rich in antioxidants, exercise moderately, get enough sleep, minimize stress and learn to pamper yourself.
• Choose products that include topical vitamin A acid and alpha hydroxyl acids, as well as natural moisturizing ingredients such as urea, lactic acid, carboxylic acid, sodium pyrollidone and phospholipids.  Not to mention a great sunscreen!

Menopausal Skin:  when estrogen levels start to decline, it results in various physiological changes (flushing, tiny lines becoming more pronounced, small creases becoming permanent wrinkles, sagging skin, enlarged pores, skin blotchiness or mottling, extreme dryness and adult acne).

Solution:

• Lifestyle changes as mentioned above.
• Anti-aging skin care regime, including daily use of eye cream, antioxidant day cream, mild cleansers and weekly exfoliation to increase brightness and clarity.  Look for products that combat uneven skin tone and penetrate into the stratum corneum to form a film on the skin and to lock in moisture.
• Look for the following ingredients:  hyaluronic acid, urea, lactic acid, sodium hyaluronate, sodium lactate, cholesterol, phytoesterols, salicylic acid, sphingolipids, AHAs, BHAs glycerin, antioxidants and sunscreens.
  

TIPS:

• Take care of skin problems when they occur – don’t wait for them to become more serious.
  
• If a more serious skin problem does not improve, consult a doctor for medical treatment.
• Understand the different skin concerns as you age and look out for them for early prevention.
• Understand the causes, risk factors, signs and symptoms and various ways to treat and prevent the skin problems.