Beauty & Wellness Blog

Grounded in Spa and Wellness Dubois Beauty was developed by Denise Dubois, who started her work in wellness with her upstate New York spas. There she worked with thousands of clients to provide skincare treatments, advanced therapies, and holistic skincare guidance.  Complexions Spas in Upstate New York Founded in 1987 by Denise Dubois, Complexions Spas' original location was in Albany, NY. The spa grew and expanded to a new Albany location in 2008, which received recognition as the premier Gold LEED Certified Spa in the country. The spa is also registered with the US Green Building Council and received Gold Level LEED Certification for new construction.  In 2014, Complexions expanded to a second location in Saratoga Springs, where in addition to the full spa services offered at the Albany location - mineral water from a natural spring underneath the Saratoga Springs spa location is pumped directly into hydrotherapy tubs and is used for therapeutic soaks, mineral-rich mud wraps and more. What Makes Complexions Spas Different Complexions Spas for Beauty and Wellness offer a sanctuary of tranquility and luxury designed to rejuvenate the body, strengthen the spirit, and gently eliminate the stresses of the day, inviting wellness and healing into your life. Complexions provides two luxurious, eco-friendly spas in Saratoga Springs and Albany NY, where customers are able to enjoy thoughtful care from experienced spa and salon professionals in calm, soothing, and eco-friendly environments. Complexions Spa Offerings Complexions Spas break their offerings into three main categories: Wellness for the Body, Wellness for the Skin, and Cosmetic Treatments. These include: massage manicure and pedicure nail treatments spa body treatments facials medical skin treatments lymph drainage massage hair removal and body waxing makeup and eyelash application full service hair salon spray tanning Complexions Spas and the Launch of Dubois Beauty After decades of serving customers at Complexions Spas, Denise Dubois saw a need to create her own line of products that reflect her values: advanced, effective and clean products that serve her customers. The Dubois Beauty product line, launched in 2021 extends the Complexions experience outside of the spa, providing ongoing care, everyday wellness, and superior results.Using inspiration from nature, skincare expertise, and green business leadership Dubois Beauty aims to create the most effective, clean, green beauty products.

Colder weather means dryer air, and dryer air means dryer skin. If you live somewhere with a winter season you have likely experienced more sensitive skin including: redness, itchiness, and even cracking and bleeding in severe cases. Dermatologists explain that dry skin is simply a condition occurring when skin does not maintain adequate moisture. Dry skin can occur year round and may be caused by frequent bathing, harsh soaps or other skin care products, aging, and some medical conditions. But cooler days lead to increased risk of dry, itchy and sometimes even painful skin for everyone. What causes dry skin in winter? Cold weather brings a decrease in humidity, both outside and inside where heat sources tend to further dry out air. Additionally, cold weather may lead us to crank up the temperature of water when washing hands, bathing or washing dishes and hot water can be damaging to skin conditions as well. And while on hot summer days we likely remember to drink plenty of fluids, we may forget to stay hydrated on colder days. Tips for skin care in colder weather Dermatologists recommend a few steps for better skin health in winter: Use a humidifier in your bedroom or living room to increase moisture in your living space Keep your house warm, but not too hot. The American Osteopathic College of Dermatology (AOCD) recommends 68 to 75 degrees F. Lower water temperatures for bathing, hand washing, and dishes and limit showers to 15 minutes or less. Limit use of soaps, especially harsh cleansers. Use moisturizing cleansers if necessary. Use lotion or moisturizers immediately after bathing, while your skin is still damp, to lock in moisture Stay hydrated. Our skin is also affected by how much fluid we are consuming. Wear sunscreen even on grey, cloudy days. Winter skin care tips if you spend lot of time outdoors In addition to the tips listed above for cold weather skin care, experts recommend that people who spend significant time outdoors in cold weather take additional steps. Cover up. Hats, gloves, scarves, coats whenever you go outside help protect your skin from cold wind and exposure to dry air. Lip moisturizers. Our lips are especially susceptible to drying out in cold weather due to being exposed most of the time Snow reflects the sun’s glare and can lead to increased risk of sunburn. Don’t skip that SPF if you’re hitting the slopes or the farm fields - even if it’s cloudy out! Winter skin care and aging As we age, our skin naturally becomes dryer. So for folks over 50, dermatologists recommend doubling down on winter skin care routines. For the 50 and over crowd experts stress the increased importance of staying hydrated and using thicker moisturizers containing ingredients like hyaluronic acid, ceramides, peptides, and squalane. Increase retinol usage to address lines and wrinkles No matter our age, increased care and attention to our skin’s hydration and wellness is important as the temperatures drop and the days shorten. For folks who spend significant time outside, and for those with more mature skin, skin care and proper hydration are even more necessary.

Staying hydrated is an important part of overall health and wellness. Proper hydration helps with body temperature regulation, joint lubrication, transporting nutrients to cells, organ function, sleep quality, cognition, and even mood. But many of us struggle to maintain proper hydration throughout the day. What is Dehydration? Water makes up around 60% of our body weight, and while we can survive without food for weeks, dehydration can kill us within days or even hours depending on temperature and environment. Dehydration occurs when more water is moving out of our cells than into them. Signs of dehydration include fatigue, dizziness, lack of regular urination, dark colored urine, and even headaches. Causes of Dehydration In addition to lack of adequate fluid intake, dehydration can be caused by certain medications, excessive sweating due to heat exposure and/or exercise, as well as diarrhea and vomiting. Less commonly known causes of dehydration include: visiting a new environment or climate which our bodies are not acclimated to (ex: the beach, or the desert), high caffeine intake, and consistent undereating. How to Stay Hydrated Experts recommend consuming between 11 to 16 cups of fluids per day, or 88 to 128 ounces per day. While drinking plain water may be the best way to meet our daily fluid needs, experts say we also absorb necessary fluids from foods including: cucumber, celery, watermelon, broth as well as additional beverages including tea and coffee. Understanding Electrolytes While consuming enough fluids through food and drink is the most important step towards staying properly hydrated, it’s also important to get enough electrolytes. Electrolytes are minerals that are needed to help your body absorb fluids. If you are sweating excessively due to extreme heat or strenuous exercise it may be necessary to add additional electrolytes into your diet intentionally. But, doctors say, for most people in most situations eating a well-rounded diet with a variety of fruits and vegetables will be sufficient for maintaining appropriate electrolyte intake. Maintaining proper hydration through drinking enough fluids and eating a balanced diet is important for our physical, mental, and emotional health. For those who find drinking plain water boring, there are many recipes online for hydration boosting snacks and beverages to keep things interesting. Hydration and Skin Appearance Hydrating helps your body function well and improve overall health.  "The truth is that when you drink water, it doesn't automatically go to the skin—it hydrates cells once absorbed into the bloodstream and filtered by the kidneys.... So, at the cellular level, drinking water is great as it flushes the system and hydrates our bodies overall." - Margarita Lolis, MD You can lock in moisture in your skin by protecting it from drying elements and adding in protective moisturizers.  To prevent skin dryness, you can choose: select gentle, sulfate-free cleansers lock in moisture after showers or baths by moisturizing the skin/body immediately use humidifiers in dry spaces For daily protective hydration, try the Protective Day Cream during the daytime and apply the Restorative Night Cream at night.

Your skin age - also called your skin's "functional age" - refers to the youth and elasticity of your skin. Your actual age and your skin's age may be different. Skin aging can be greatly impacted by lifestyle choices.  According to the American Society of Dermatology, only 10% of what we consider signs of aging have intrinsic causes - meaning, caused by our genetic makeup. The remaining 90% are extrinsically caused - meaning external to our environment, and able for us to manage!  There are three primary sources of extrinsic aging: oxidative stress, glycation, and inflammation.  Oxidative Stress and Skin Health Oxidative Stress describes a chain of reactions when there is an imbalance of free radicals and antioxidants fighting to neutralize the damaging effects. A free radical is an unstable molecule that takes an electrons from another cell, which then steal an electron from another cell. This is a damaging chain reaction that impacts your health: including memory loss, muscle and joint pain, fatigue, and brain fog.  Oxidative stress impacts your skin as well. According to a scientific report from nature.com, "Oxidative stress can cause skin wrinkling and is known to be associated with skin diseases in humans." A blood plasma test can determine a free radical imbalance within the body. Glycation, Fine Lines, and Wrinkles  Glycation is chemical reaction where metabolism slows, the ability to digest sugar decreases, forming AGEs (advanced glycation end products) that stick to lipids and proteins like collagen and elastin fibers making them more brittle. This can cause deep wrinkles, lines, and accelerated skin aging. This impacts the skin's barrier function - making it less able to retain moisture and protect against allergens or irritants.  Glycation can be caused by a combination of UV damage, a high sugar diet, and stress that increases in the glucose levels in the blood. This can be controlled through environmental and sun protection, limiting sugar intake, and stress management.  Skin Inflammation and Breakouts The skin reacts to bacteria and viruses with inflammation. This kickstarts a healing repose to protect the skin. However, glycation accelerates inflammation, which can lead to chronic inflammation. Chronic inflammation can worsen skin conditions like acne, rosacea, eczema, and psoriasis. It is a catalyst for the visible skin ageing process known as “inflammaging. From a recent Glamour article, "In the dermis, which is the thickest layer of our skin, inflammaging will break down the architecture of the skin... “[It can] lead to the loss of collagen, hyaluronic acid, and other glycosaminoglycans (antiaging molecules) including chondroitin, which causes wrinkles and loss of elasticity in the skin.” Signs of Extrinsic Aging The signs of extrinsic aging include: vertical and horizontal lines degradation of collagen and elastin proteins leathery texture pigmentation irregularities Primary Causes of Extrinsic Aging The primary causes of extrinsic aging include: UV rays air pollution poor diet alcohol smoking stress lack of sleep harmful chemicals in foods and personal care products Combatting Extrinsic Aging The good news is that it is never too late to start protecting your skin's health and appearance. According to the American Society of Dermatology, there are many small lifestyle changes you can make to reduce premature skin aging.  use sun protection daily stop smoking eat a balanced, healthy diet reduce alcohol consumption exercise most days cleanse gently  moisturize daily avoid products that irritate your skin We would add de-stressing by meditating, walking outdoors, and getting enough rest.  Dubois Beauty products help support your skin health with safe, clean ingredients. Each product is tested and proved to be non-irritating, even to sensitized skin. To learn more about a holistic approach to healthy aging, read our book Living Beautifully: Creating a Holistic Lifestyle.

Understanding Sun Protection Factor SPF Sun Protection Factor (SPF) is a measurement of how well a sunscreen protects your skin from UVB Rays. Exposure to UVB Radiation causes sunburns, skin damage, and can lead to cancer. SPF does not measure protections from UVA Rays which are also damaging to skin. In order to find a sunscreen that protects from both UVB and UVA rays look for products labeled “broad spectrum.”Rather than measuring the strength of the sunscreen, SPF is a measurement of how much time you can spend in the sun without getting burned while wearing sunscreen versus how much time you can spend in the sun without getting burned when you are not wearing sunscreen. However, the intensity of solar energy, or UVB and UVA rays, present changes throughout the day. According to the Food and Drug Administration one hour in the sun at 9:00 am and 15 minutes in the sun at 1:00pm may result in the same amount of UV ray exposure. When Do You Need SPF? Dermatologists recommend that you wear sunscreen year-round. That’s because even on cloudy days and days when you are mostly inside, you can still be exposed to UVA and UVB rays through the cloud cover and through windows and windshields. How to Apply Sunscreen A common issue with sunscreen application is that people don’t apply enough lotion to begin with and don’t reapply lotion as often as necessary. Doctors recommend spreading around 1 ounce of sunscreen evenly across your entire body before you go out into the sun, and reapplying sunscreen every two hours for the best results. Sunscreen Ingredients to Avoid The Food and Drug Administration has recommended that 11 ingredients commonly included in sunscreen should receive additional safety testing. Those ingredients are: Avobenzone Cinoxate Dioxybenzone Ensulizole Homosalate Meradimate Octinoxate Octocrylene Oxybenzone Padimate Sulisobenzone While the FDA hasn’t officially found these chemicals to be unsafe, their suggestion that they need more safety testing implies they may not be safe for human use.In addition to possible risks to humans, many of the same questionable ingredients pose risks to coral reefs. Common ingredients in sunscreen that have been found to be damaging to coral reefs include: Benzophenone-1 Benzophenone-8 OD-PABA 4-Methylbenzylidene camphor 3-Benzylidene camphor Octinoxate Octocrylene Oxybenzone Sunscreen Ingredients to Look For Dermatologists recommend non-toxic, all-natural sunscreens to best protect your body and coral reefs. The FDA has approved two common sunscreen ingredients as both safe and effective. Those are: Titanium dioxide Zinc oxide Both are minerals, rather than chemicals, making them safer for humans and marine life. While mineral sunscreens are often associated with a thick white coating on your skin, there are several newer lighter mineral based sunscreens on the market. Ages and Usages Dermatologists recommend that everyone use sunscreen 365 days a year, from the age of 6 months old on. Babies under 6 months old are the only exception due to their very sensitive skin. Dermatologists recommend keeping babies under 6 months old in shade and/or dressing them in sun-protective clothing. 

Topical Vitamin A has great skincare benefits, but increasing Vitamin A intake in your diet can also lead to greater health for your skin and your body overall. Vitamin A is a fat-soluble vitamin present in many foods that our body doesn’t produce on its own. It has been proven to support healthy vision, immune health, reproduction, growth and development. It also helps our organs function properly, including the lungs, kidneys, skin and heart. VITAL A Serum $00.00 $110.00 Get this Product FORMS OF VITAMIN A Vitamin A comes in two forms: preformed Vitamin A - including retinol - is the active form of the vitamin, meaning it is easily absorbed by the human body. It is mostly found in animal products. Provitamin A - including beta-carotenes - is the inactive form, meaning the body must convert this to retinol before it is able to absorb into the system. It is mostly found in red, yellow, and some green fruits and vegetables. Both of these types are available in supplement form, but research shows that Vitamin A is best absorbed through whole foods. FOODS HIGH IN RETINOL Retinol is the active form of Vitamin A (meaning your body does not need to convert into a different form in order to use it) Good sources of Vitamin A from retinol come from: Liver Fatty Fish - such as tuna, herring, king mackerel, and cod liver oil Milk Cheese - including goat cheese which often has higher rates of Vitamin A than cow cheese Eggs FOODS HIGH IN CAROTENOIDS Carotenoids are the antioxidant form of Vitamin A found in plant based foods. The body converts these into retinol as needed. Foods rich in carotenoids are often orange in color. The most commonly known carotenoid is beta-carotene, and foods high in this supplement are often dark green in color. Good sources of Vitamin A from carotenoids include: Pumpkin Carrots Squash Mangoes Sweet Potato Apricot Red Peppers Cantaloupe Papaya Watermelon Grapefruit Good Sources of Vitamin A from beta-carotene include: Broccoli Spinach Kale Black Eyed Peas Collards Turnip Greens Swiss Chard While Vitamin A supplements are available over the counter, research suggests that most people are able to receive all of the vitamins they need through whole foods, especially since Vitamin A toxicity is possible from ingesting too much preformed Vitamin A in supplement form. Additionally, while adequate Vitamin A intake through food has been shown to maintain healthy bones, research shows that excess Vitamin A in the body may be linked to increased risk of Osteoporosis. In contrast, no amount of beta-carotenes are toxic to the human body, since the body converts them into Vitamin A only as needed, so load up on all the leafy greens you like! Eating a diet rich in Vitamin A has many benefits for our skin, internal organs, immune systems, and vision. Adding foods rich in Vitamin A into your meal planning can improve your health, inside and out.

While it might be surprising, the right alcohols have an important role in skin care. Fatty alcohols are derived from fats, including plant-based fats like coconut, palm, and avocado and make natural skin care products feel better, apply better, and perform better. The following common ingredients in green skin products are derived from fats:  cetyl alcohol stearyl alcohol cetearyl alcohol arachidyl alcohol behenyl alcohol isostearyl alcohol Fatty alcohols aren’t irritating, sensitizing, or pore clogging and create a protective barrier, especially for dry or dehydrated skin. Fatty Alcohols Are Emulsifiers Fatty alcohols act as emulsifiers - meaning they help your skincare ingredients combine together. For creamy cleansers and moisturizers, emulsifiers bind the water-based and oil-based ingredients to create a smooth, thick texture. This prevents ingredients from separating and improves your product touch, feel, and performance. Fatty Alcohols Are Emollients Fatty alcohols act as emollients - meaning they soften the skin. Emollients make skincare products easier to apply and spread, and give products a smooth and soft texture.  Layer of Protection with Fatty Alcohols Fatty alcohols add a protective layer to the skin, preventing water loss and locking in natural moisture. This gives skin a softer, plumper, and smoother skin texture. Fatty alcohols can be powerful ingredients for aging, dry, and sensitized skin. Find Fatty Alcohols in Dubois Beauty Products At Dubois Beauty, we use only ingredients that are proven safe for skin. In fact, our products have been clinically tested to be non-irritating and safe for sensitive skin. Find fatty alcohols in:  AHA Cleansing Milk (coconut alcohol) Renew Buffing Cream (coconut alcohol) Vital A Serum (cetyl alcohol, cetearyl alcohol) Restorative Night Cream (cetearyl alcohol) Protective Day Cream (cetearyl alcohol) Bright Eyes Eye Cream (arachidyl alcohol, behenyl alcohol, isostearyl alcohol) Harmful Alcohols in Skincare On the other hand, many alcohols used in skincare can be harmful to the skin. The following alcohols can cause irritation, inflammation and free radical damage, as well as drying and disrupting the skin barrier:   isopropyl alcohol methanol  ethanol ethyl alcohol denatured alcohol SD alcohol benzyl alcohol You can always review the full list of ingredients to scan for these alcohol ingredients. Ingredients are listed in order of volume - so ingredients at the beginning of the list make up more of the product than ingredients at the end of the list. So you can assess your risk while reviewing your products by seeing what alcohols appear in your products and where they are in the list of ingredients. We encourage you to discover more about the ingredients we never use and explore our line of high-performance, safe and clean skin care.  

Work can be a great source of accomplishment, connection, and reward. Whether it is paid work for a company, running your own business, or unpaid caretaking, finding the work that brings you satisfaction is incredibly valuable to your health and wellbeing. On the flip side, stressful work can cause great harm. Short-term stress or overworking can lead to skipping meals and exercise and losing sleep. Longer-term job stress has also been linked to hypertension, obesity, and poor mental health. For most of us, we must work. Finding a vocation that you love and enjoy on a day-to-day basis is an important task. Having a generally positive experience can help you ride through the difficulties and challenges that are also, unfortunately, a part of work life. Finding Your Work Passion If I could tell you the job that would make you happiest, well, I would probably stop writing this book and move in a new professional direction. There is no perfect recipe I’ve found for finding work that you are passionate about, but I do believe that the right job has a combination of the following: People you enjoy and trust An overall goal that aligns with your values Fair compensation Some control over the work you do Day-to-day tasks that you generally like doing (with the minority of your time spent doing tasks you don’t enjoy) Your Best Job Determining your best job is a personal endeavor. Your best job may be as an accountant, where your best friend’s worst nightmare could be to work as an accountant. Looking at the criteria above, you can start thinking about the type of organization and day-to-day tasks that will make a job satisfying, rewarding, and healthy. “Remember that work and life coexist. Wellness at work follows you home and vice-versa. The same goes for when you’re not well fueled or fulfilled. Work and life aren’t opposing forces to balance; they go hand-in-hand and are intertwined as different elements of the same person: you.” ― Melissa Steginus Your best job may mean different things for you at different points of life. If you are risk-averse and ambitious, your best job may be one where you can move up the ladder at a well-established company. If you are entrepreneurial and driven, your best job may be one where you can run your own business. If you are focused on gaining material wealth, your best job may be the highest paid one you can achieve, with the opportunity to earn more over time. If you are balancing caretaking, education, hobbies, or other activities, your best job may be one that offers flexibility. If you enjoy traveling or have a partner who must travel, your best job may be one that allows remote work.  

There is a wide spectrum of relationships — from close partners and siblings to clerks and colleagues. Each can have a positive impact on your life, as we build positive and rewarding engagements. Close, personal relationships have shown to have a broad range of positive benefits. Studies have also shown that people in constructive relationships: Live longer, due to reduced stress and healthier habits Heal more quickly, with social support for recovery Feel happier: positive relationships produce more oxytocin — a hormone that promotes feelings of love, bonding, and wellbeing Make healthier choices, with a partner for support and accountability Friendships Friendships also play a key role in health and happiness. Unfortunately, studies have found that women often drop time with friends as their lives get busier. A recent survey on stress found that of the respondents: 51% of the women say that they don’t see friends at all in an average week 35% of men say they don’t see friends at all in an average week Women actually get a bigger hit of oxytocin than men when around friends, so there are counterintuitive benefits to making time for seeing friends. In a culture where women often prioritize others first, they often don’t see friends as much as would be beneficial and healthy. Of course, relationships for men also have great value — providing support, trust, connection, and quality time. “We don’t need proximity and face-to-face interactions all the time, but we do need a daily dose.” ― Dr. Stephen W. Porges   Toxic Relationships But what about relationships that don’t serve our health and wellbeing? Likely you have had to manage, or cut ties with, a relationship that caused you stress, anxiety, or unhappiness. This can be difficult to navigate in the workplace, where you may have little choice in your interactions. This can be doubly difficult with a close friend or family member. While very complex or entangled relationships may require professional help, you can also look to the following steps to address difficult relationships on your own: Define your own truth. Try to separate facts from emotional opinions and make clear decisions. Express your truth after thoughtful consideration. Your words should pass through three gates: Is it true? Is it kind? Is it necessary? Create boundaries for the behaviors you will not accept. Take great care of yourself. Foster and strengthen relationships with positive friends and family members who support you. “You can love them, forgive them, want good things for them…but still move on without them.” ― Mandy Hale

Physical activity is a movement that requires the use of your muscles and burns energy and calories. There are many types of exercise and finding a style of exercise that fits your body, lifestyle, and health goals is the key to success. Before beginning an exercise regimen or making significant changes to your exercise routine, consult a doctor to ensure that the exercise is safe and appropriate for you and your individual needs. Exercise has many benefits beyond improving health. Decades of scientific research support that burning 700 to 1,000 calories per week through physical activity can have a wide range of positive impacts. These include reduced risk of developing diseases such as diabetes, cardiovascular disease, and certain cancers— especially colon and breast cancers. Additionally, exercise has been shown to improve mental health, quality of sleep, quality of life, and mood. Exercise as a Keystone Habit Regular exercise is part of living a healthy lifestyle. In addition to its physical benefits such as increased bone density, weight loss, and the prevention of chronic disease, exercise has many benefits to overall health, including mental wellness, skincare, and pain management. Exercise can also be a “keystone” habit — a habit that has the effect of triggering other positive habits. Exercise can start a chain of good habits: better sleep, better eating, and better personal choices. “Typically, people who exercise start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. Exercise is a keystone habit that triggers widespread change.” ― Charles Duhigg Because there are so many kinds of exercise, there’s no need to suffer through something that’s just not right for you. You might like the adrenaline from running, the calm from yoga, the strength from weightlifting, or the challenge from CrossFit. Developing a regular exercise routine that suits your fitness style will increase your energy, improve your mindset, and help make physical activity both enjoyable and sustainable. If you love competition, competitive sports may be your perfect match. On the other hand, if you don’t like crowds, you may not feel comfortable in group classes. Like food, think creatively about exercise. Be curious to try the right combination of exercise that suits you physically, mentally, and emotionally. Find the time of day, duration, and intensity-level that fits your schedule and preferences. When adding exercise into your routine, remember that your body also needs rest and relaxation to maximize the benefits of exercise and to recover. So, give yourself a minimum one day a week for rest.  Listen to your body and learn how to challenge and protect yourself. Your goal is to create a habit of exercising, so find something that can work for you for the long term. Take a moment to reflect on the mental, emotional, and physical hurdles in your way, and see where they can be adjusted for an overall better experience. Exercise and Mental Health Regular exercise can improve your mental health, including the reduction of depression and anxiety symptoms in adults. Studies have shown that regular, low-intensity exercise, continued over long periods of time, can lead to increased release of neurotrophic proteins, which in turn can lead to better brain function and help relieve depression symptoms in some people. Exercise also improves your cardiovascular system, leading to more energy as your heart and lungs work more efficiently, making you feel more energized. While it may seem difficult to add exercise to an already busy schedule, keep in mind that any kind of exercise can provide stress relief. Exercise not only releases endorphins, which make you feel better but also can help release tensions that your body may have been holding throughout the day. Exercise can also provide an opportunity for the brain to “turn off,” resetting stresses and anxieties build up throughout the day. Exercise and Skin Health Exercise has many benefits for your skin. In addition to the short-term benefits of giving an “instant glow,” the increased blood flow and stress-relieving qualities of physical activity can also reduce acne and slow the skin-aging process. Because exercise increases blood flow and circulation, regular exercise can help mitigate skin problems. Exercise causes pores to dilate, which allows sweat to remove any oils or bacteria that could cause acne. To maximize the benefits of this process, those who suffer from acne should promptly wash acne-prone areas with a gentle cleanser to remove impurities after exercising to prevent breakouts. Additionally, with careful mitigation of body temperature, hydration, clothing, and oncoming outbreaks, people with skin conditions such as eczema or rosacea can find exercise activities that work for them. Some possibilities include swimming, exercising indoors, taking frequent breaks during workouts to cool down and wearing exercise gear that is light and breathable allowing sweat to easily evaporate off your skin.  Look for cotton fabrics that are soft on the skin and looser fitting so they don’t irritate skin.    As our skin matures, it replaces cells more slowly and loses elasticity. Studies have shown that participants who exercise more frequently have younger-looking skin. The benefits are not just cumulative — those who started an exercise routine later in adult life still had younger-looking skin after routine exercise.  Quick Tips for Skin Safety Protect your skin during exercise. Before exercise: use a mineral-based SPF for outdoor exercise year-round and use a hairband or elastic to keep hair out of your eyes and face, to reduce the irritation and create a barrier against sweat. During exercise: dress for the season and use layers to manage your body temperature and sweat. Try UV-blocking clothing year-round for easy sun protection. Find lightweight, wicking layers for cooler weather. After exercise: A cooling, hydrating mist can replenish the skin after strenuous workouts. This helps the skin return to its normal temperature and can help reduce redness.

“I’m a big believer in that if you focus on good skincare, you really won’t need a lot of makeup.” – Demi Moore Your skin is the largest organ in your body and performs many important functions. It is an active, living tissue that acts as a protective armor to shield us against harmful microbes, UV lights, and infection. It also protects us against harmful textures and temperatures. It is the main barrier between you and the outside world. Beyond esthetics, the skin is key in biofactory and metabolic processes of the body. As a practicing esthetician and spa owner, I know first-hand the benefits and pleasure of building a regimen that takes care of your skin and body’s appearance along with your health. We’ve talked about nutrition and mental health. Here, I’ll go into the science of our skin so you, too, can understand how this organ works and how you can nurture and care for it as well.  There are three main layers of the skin: the epidermis, dermis, and hypodermis, also known as the subcutaneous tissue. Each layer has its own independent features and benefits. Your Epidermis The epidermis is also known as the scarf-skin, the outermost layer of skin that is visible and works to provide protection for the body. This is also where we feel the sensation of touch. There are no blood vessels in this layer and it relies on the underlying layers for nutrients. The epidermis mainly consists of cells called keratinocytes, which make up keratin, a tough protein found in hair and nails.  There are four types of skin cells; keratinocytes, melanocytes, Merkel cells, and Langerhans cells, that are formed in the bottom layer of the epidermis known as the basal layer.  From here they migrate to the surface. Once cells reach the surface, they are shed and then replaced by new cells that are moving up. As we age, this migration process slows down, resulting in the surface condition becoming dry and dull, and can have a rough, uneven tone and texture. The basal layer of the epidermis, where melanocytes are found, is responsible for producing melanin which determines our skin color. Melanin protects us from harmful ultraviolet radiation from sunlight that damages the DNA of skin cells, accelerating aging and at times even causing cancer.   The epidermis is also home to the Langerhans cells. As part of the immune system, these cells detect foreign bodies and infections and are also responsible for allergic reactions. The epidermis is relatively waterproof and prevents the entry of bacteria, viruses, and other harmful foreign substances into the body. It provides protection, which helps keep us healthy on the inside. Merkel cells are found in the basal layer of the epidermis and are associated with sensory nerve endings which act as receptors for touch and can feel light sensations. The thickness of the epidermis depends on the wear and tear on that particular part of the body, such as the hands and the soles of the feet. The epidermis is thicker on the soles of the feet and the hands and is thinner on the eyelids. Your hereditary makeup can also dictate how thick the epidermis is. For example, people with darker complexions tend to have a thicker epidermis, giving them greater protection from the sun. Your Dermis The second layer of the skin, just below the epidermis, is known as the dermis. The epidermal dermal junction joins these two layers. The dermis contains blood vessels which supply the epidermis with nutrients, and it also helps to dispose of and remove waste. The dermis consists of fibrous, dense dermal connective tissue, made up of collagen and elastin weaved throughout. It serves as a protective cushion for the body, keeping it flexible and supple. Elasticity refers to how well your skin springs back into shape after being pinched or pulled in compression. The dermis is also home to the sebaceous glands, our hair follicles, and sweat glands, nerve endings, and the lymphatic system. The sebaceous glands secrete oil (otherwise known as sebum) which forms a protective barrier on the skin surface known as the acid mantle. The acid mantle is slightly acidic (4.5-5.5) and is the skin's first line of defense against harmful invaders, bacteria, and viruses. The acid mantle is antibacterial and that helps keep it hydrated. The sweat glands, or the eccrine glands, regulate body temperature while the nerve endings in the dermal layer sense stimuli such as pressure, pain, temperature, and sends a nerve impulse message to the brain causing a reaction to pull away and avoid danger. Your Subcutaneous Tissue The third layer is the subcutaneous tissue. This is the innermost layer of the skin and is made up of adipose tissue or a fatty layer. It provides insulation to help maintain our body temperature, and it also serves as an anchor between the skin and the muscles and underlying organs below the surface. It provides cushion and plumpness to the contours of our face.  As we age, we lose this fatty cushion as it thins out and our skin’s appearance becomes more chiseled and less plump. 

“Clean eating” has become more and more popular as people gain knowledge and become more aware of the consequences of food choices. But rather than being a new phenomenon, it gets us back to our roots of eating whole, non-processed, seasonal, and nutritious foods that are as close to their source as possible. There are many different definitions of what “clean” means, but for me, it means avoiding processed foods, sugars, and refined carbohydrates (such as white rice and white flour); minimal dairy, and select animal protein. I also like to map out my meals for the week on Sundays, so I am prepared, leaving me less likely to scramble at the last moment and make poor choices.  Rather than looking at eating clean as restricting choices, I have found that clean eating is an opportunity to try new things and enjoy the health benefits of nutrient and vitamin-rich, satiating, and delicious foods. “Let food be your medicine and medicine be your food.” — Hippocrates Inflammation There is a lot of talk about inflammation today and how all diseases can be traced back to inflammatory imbalances. What exactly is inflammation? Inflammation is the body's natural response to protect itself against harm. Inflammation is caused by three primary triggers: wounds or trauma microbial invasion nutrition and diet There are two types of inflammation: acute and chronic. The food choices we make can help control inflammation. Too little of an inflammatory response can lead to slow wound healing and thriving microbes in the body. Too much inflammation and the body begins to attack itself, leading to chronic disease. We must do our best to try and keep ourselves in balance.   You're probably more familiar with the acute type of inflammation, which occurs when you injure yourself. Your immune system triggers an army of white blood cells to surround and protect the area where the injury occurred, creating visible redness and swelling. The process works similarly if you have an infection like the flu or bronchitis. In these examples, inflammation is essential—without it, injuries could fester and simple infections could be deadly. Inflammation keeps us alive. It’s when the inflammation becomes chronic that it is thought to be an underlying factor linked to diseases such as cancer, heart disease, diabetes, Alzheimer’s, allergies, asthma, weight gain, and accelerated aging. When there is a trigger, the inflammatory response to correct things is called the “initiation response.” Once things are resolved, there is a “resolution response” which shuts off the inflammatory reaction. It is when this does not occur that inflammation turns to cellular inflammation, leading to chronic disease. Our best line of defense against cellular inflammation is consuming a healthy and whole diet that is balanced with low-fat proteins and plant-based carbohydrates. Avoid: Omega 6 fatty acids like vegetable oils, saturated fats, and excess amounts of carbohydrates from grains, starches, and sugar Increase: Omega 3 from fish, and polyphenols from fruits and vegetables  

Keeping your home free of harmful toxins can greatly impact your health. Many generic cleaning products contain harmful toxic chemicals. You can begin a healthy home detox by switching to natural alternatives. 

Dermal needling (also known as collagen induction therapy) is a very popular skincare treatment. This procedure involves pricking the skin multiple times with a specially designed device containing tiny needles to induce healing and cellular rejuvenation. The main objective is to create tiny micro-injuries that encourage the skin’s wound healing response. This stimulates growth factors and cytokines for rejuvenation. These micro-injuries also appear to reset or reboot cellular function, normalizing their action. Studies have shown that melanin distribution is evened out and sebaceous activity is balanced, improving acne conditions. The micro-channels created from the small punctures allow 80% more product to be absorbed into the skin (compared to the seven-to-10% with an application without dermal needling). Needling should always be used in conjunction with high-quality skincare nutrients applied to your skin after the treatment. Special attention should be made to be sure they are clean, safe products that are being applied.   Depending on the length of the needle, the treatment is considered cosmetic dermal rolling or medical microneedling. Typically, cosmetic dermal rolling is when the needles are .2mm and .3mm in length. Medical microneedling is done using needles from .5mm to 3.0mm.  A topical numbing cream is usually needed due to greater sensitivity. Because our skin is generally thinner than a piece of paper, it is not necessary to be aggressive and go deep. Instead, multiple lighter treatments, in conjunction with quality skincare products used consistently, is what has the biggest impact and best results. Not all needles are created equally and the material the needles are made of does make a difference. Titanium tends to hold its edge for longer-lasting sharpness. Cheaper brands are prone to needles falling out and bending easily. For home use, it is important to purchase a good quality roller. Also, keep in mind that personal-use rollers will need to be replaced frequently as the needles become dull after several uses.  Getting Started Preparing the skin with quality skincare before any treatment is essential to ensure the best results. Healthy skin will respond better, and the results will last longer. A good skin care regimen should include: Gentle cleanser and toner Mild exfoliators Topical vitamin C Topical vitamin A Topical antioxidants Topical copper peptides Topical growth factors Sun protection A home-care dermal rolling treatment should take between two and 10 minutes. I recommend rolling at night and applying the appropriate serums immediately after the treatment followed by a moisturizer. The tiny micro-channels naturally close up within an hour, making it safe to apply mineral makeup the next morning. Start rolling two times per week for two minutes, then three minutes three times per week, and building up to five to seven times per week. The goal is to establish a nighty regime of rolling followed by the application of nutrients. Rolling is safe to do on your neck and chest as well as on the back of your hands. Steps to Dermal Rolling Cleanse and tone your skin and let it dry. Divide the treatment area into sections: forehead, cheeks, eye area, nose, mouth area, and neck. Hold the roller like a pen and with gentle pressure. Roll repeatedly using short strokes back and forth, rather than long strokes. Do this three-to-four times. Be sure to lift the roller frequently and change directions to avoid the needles creating tracks. The direction should be up and down, back and forth, and diagonal. Pull the skin down under the eye area so you are rolling along the orbital ridge. Once rolling is complete, apply in your selected serum and allow it to dry. Apply nighttime moisturizer. Roller Maintenance To disinfect the roller, use a denture tablet on top of a cotton pad in a cup. Fill it with water and allow the roller to soak for 30 minutes. Denture tablets contain enzymes that will remove oils and bacteria. You can use alcohol; however, it can affect the glue used to assemble the roller, making the needles fall out. Store in a dry place. 

Nutrients are defined as “a substance that provides nourishment essential for growth and the maintenance of life.” It comes from the Latin word nutrient meaning “nourishing.” Thinking about food from a nutrient-based perspective offers a thoughtful way of looking at food choices. For example, building a diet around nutrient-rich foods that satisfy a macronutrient balance and that work for you, and trying different foods with a variety of micronutrients, can be a healthy and enjoyable way to eat and experience new foods. Nutrition experts have divided nutrients — things like proteins, fats, vitamins, and minerals — into two categories: Macronutrients are nutrients your body needs in large quantities. These are fats, proteins, and carbohydrates. Micronutrients are nutrients your body needs in smaller quantities. These are vitamins and minerals. Macronutrients Macronutrients are divided into three categories: fats, proteins, and carbohydrates. Each one is needed in large amounts to support your health and wellbeing. Nutritionists recommend balancing your macronutrient intake, with a mix of each.  Everyone has their own specific individual needs that vary from one person to the next.  Carbohydrates Carbohydrates provide the body with energy. Carbohydrates are small chains of sugar molecules that break down into glucose. Nutritionists recommend that carbohydrates make up about 35-65% of your diet. Healthy carbohydrates include whole grains, root vegetables, leafy greens, and fiber-rich fruits like apples, pears, and bananas. Fat Fat is critical for your overall health, as it supports brain development, overall cell function, organ protection, and vitamin absorption. It has also been shown to lower the risk of heart disease and stroke.  Nutritionists recommend that fat makes up 20-35% of your food consumption. Healthy fats include oils (coconut), avocados, nuts, and eggs. Protein Protein helps support a healthy immune system, repair and regenerate tissues and cells, and manufacture hormones. When you eat protein, it is broken down into amino acids, which help build muscle and regular immune function. Nutritionists recommend 10-35% of your diet should come from protein. Healthy proteins include nuts, seeds, legumes, olives, avocados, fatty fish, and eggs. Micronutrients Micronutrients are essential vitamins, minerals, and biochemicals our bodies need for proper growth and function. They help us produce energy and support all of the vital processes that occur in our bodies. They help ensure that things like our brain, immune system, muscles, bones, heart, and skin —among many other parts of our body — are working well and protecting our overall health.  We must obtain micronutrients from quality foods because our bodies cannot produce them.  Therefore, when we pack our meals with nutrient-dense food, the micronutrients we consume can improve our health and our skin by providing vital vitamins and minerals that are crucial for our body’s ability to function at its best.    The greatest source of micronutrients comes from high-quality whole grains, proteins, fruits, and vegetables. Eating healthy meals that incorporate foods with essential micronutrients is the best way to fuel your body. The powerful antioxidant benefits may even help our bodies fight disease, some cancers, Alzheimer's, and heart disease. Quick Tips to Incorporate Micronutrients Fuel your body and enhance your meals with micronutrient-rich, wholesome foods packed with vitamins and trace elements such as iron, zinc, fluoride, selenium, copper, chromium, iodine, and manganese. Eat greens at every meal. Add spinach to eggs, try a collard green wrap sandwich, add cabbage in a stir-fry. Snack on nuts and seeds. Look for ones that are organic, raw, and free of sugars and fillers like palm oils. Sweeten your plate with berries. They are antioxidant-rich and anti-inflammatory. Look for organic berries, since conventional ones (especially strawberries) can have a high level of pesticides. Batch cook whole grains, which are rich in vitamin B, iron, magnesium, and selenium. Amaranth, buckwheat, wild rice, oats, millet, and barley are delicious whole grains. Stock your pantry with legumes (including beans, peas, and lentils) and add them to salads, soups, and even smoothies.

The goal of skincare products today is to get results, and we are making products to reach the deeper layers of the skin so they can be the most effective in treating the skin and achieving those results. Therefore, if you’re using active ingredients, you want to make sure that what you’re putting on is going to be clean and without any harmful impact on your health or the environment. Here are the most common ingredients of concern and the reasons why: Parabens are a chemical preservative and antimicrobial shown to mimic estrogen in the body. Evidence has linked parabens to reproductive organ harm, thyroid disruption, and hormone-related cancers. Phenoxyethanol and chlorphenesin are commonly used synthetic preservatives reported to cause contact dermatitis and irritation. Easily absorbed into the skin, these compounds can lead to neurotoxic effects and are restricted in children’s products in the European Union. Formaldehyde releasing preservatives(DMDM Hydantoin, diazolidinyl urea, imidazolidinyl urea) are the most notorious preservatives used in history and are recognized globally as a known carcinogenic that can also cause nosebleeds, itchy eyes, and sore throat. These were recognized in 2015 by the American Contact Dermatitis Society as Contact Allergen of the Year. As reported in a journal article on the website Science Direct, formaldehyde has been linked to genetic mutations.  Sulphates (SLS, SLES, ALS) are detergents responsible for the lather in cleansers, soaps, and shampoos. These compounds strip hair and the skin’s natural acid mantle, which is a fine film that acts as a barrier to contaminants. Sulphates are known skin, eye, and respiratory irritants along with being toxic to aquatic life. The Environmental Protection Agency (EPA) lists sulphates as a known carcinogenic. Polyethylene glycols (or “PEGs”) are petroleum compounds that cause system toxicity and are known to be carcinogenic. PEGs are widely used in cosmetics as thickeners and softeners. They also function as an absorption enhancer which allows both good and bad ingredients to be absorbed more quickly into deeper parts of skin. If used on broken or damaged skin, it can cause irritation and system toxicity. Ethoxylated compounds can be contaminated with ethylene oxide, a known carcinogen, as well as neurotoxin and 1,4-dioxane, which are suspected carcinogens according to the International Agency for Research on Cancer Alcohols such as methanol, isopropyl alcohol, propanol, benzyl alcohol, and SD alcohol can cause irritation, inflammation, and free-radical damage. They are also very drying and disrupt the skin barrier. Hydroquinone is a common skin lightening ingredient that is linked to cancer, decreased immune response, and abnormal function of the adrenal glands. The European Union as well as Japan and Australia have banned this ingredient. Propylene glycol, pentylene glycol, and butylene glycol are petroleum-derived skin conditioning agents that also enhance absorption. They are associated with allergic contact dermatitis and skin irritation according to the EWG. Mineral oil and paraffin both contain refined petroleum, which is a widely used moisturizing agent found in creams and lip balms and is a raw material for synthesizing countless other ingredients in the cosmetics industry. Not only is petroleum not environmentally sustainable, but the World Health Organization deems it a carcinogenic. A 2011 publication in NCBI PubMed listed mineral oil to be the greatest contaminant of the human body. Silicones are used to impart a smooth, silky feeling to cosmetics and hair- care products. They are made using extensive chemical processing, are not biodegradable, and cause harm to the environment and marine life. Talc, which is used in face powders and eye shadows, is typically not purified and can be contaminated with asbestos, a known carcinogenic. In Dec. 2018, Reuters published an investigation that found baby powder products by Johnson & Johnson linked to cases of ovarian cancer and mesothelioma. Metallic aluminum salts and powders are found in antiperspirants as well as lipsticks, eyeshadows, and powders and are linked to system toxicity. Toluene is found in hair dye and nail products. It leads to developmental and reproductive toxicity, organ systems toxicity, and irritation.  BHA/BHT are used in the preservation of cosmetic formulas and in foods. According to an article published by the EWG, it is a potential endocrine disruptor and carcinogenic. Additionally, Under the Convention for the Protection of the Marine Environment of the North-East Atlantic, BHA is listed as a chemical of potential concern because of its toxicity to aquatic organisms and potential to bioaccumulate.  Synthetic dyes and colorants are often made from a variety of synthetic chemicals. A single dye can be made up of dozens of different chemicals, making it extremely difficult to know exactly what you’re exposing your body to. Many colorants are made from coal tar and derived from petroleum, and some can contain heavy metal salts, including lead. These are known human carcinogens, can be toxic to the brain, and are considered extremely toxic to aquatic wildlife. Synthetic fragrances or perfumes often contain toxic chemicals and irritants that can trigger allergies and asthma. Phthalates are another common ingredient and are known endocrine disruptors linked to reproductive harm. Synthetic sunscreens often contain Oxybenzone, Benzophenone-1, Benzophenone-8, OD-PABA, 4-Methylbenzylidene camphor, 3-Benzylidene camphor, nano-Titanium dioxide and/ornano-Zinc oxide. According to the National Centers for Coastal Ocean Science, these synthetic ingredients have been shown to damage coral reefs and aquatic life when they enter our waterways through swimming or showering.   Our spa, Complexions Spa for Beauty and Wellness, is Gold Level LEED-certified and registered with the US Green Building Council. We believe in the importance of being an eco-friendly facility, and we stand by that vision by having clean products that are going to be good for you holistically. As a result, we have created our own line of skincare products called Dubois Beauty for guests of the spa. We maintain strict requirements to provide effective, clinical products that achieve results using clean formulations. The decision to use products that include these chemicals is really up to you. While they may help keep the products safe from bacteria or make them smell and feel luxurious, many of these chemicals can also irritate and harm your skin and your health. You should become aware of these ingredients and carefully read the labels. Use products with ingredients that are right for you, your health, and your skin’s condition.

In my experience, most people do not understand the importance of using sun protection to protect the body from the harmful effects of UV rays. Our body’s defense against these damaging rays results in thickened and darker skin.  A tan is not your friend, it is a reaction to these damaging rays and the source of free radical damage.  Although melanin becomes protective, it’s the process of producing the tan that causes the damage. Our melanocytes produce more granules of melanin to absorb and scatter the UV radiation. Melanin is most protective against UVB rays and unfortunately, UVA rays still penetrate deeper causing more damage and they also activate free radicals leading to skin aging and skin cancers. Sun Protection All Year Round UV light is just as strong in the winter months as it is during the summer months, and it penetrates glass when you are driving in the car or sitting next to a window. Eighty percent of the sun’s rays can still penetrate on a cloudy hazy day so do not be fooled by a cloudy sky.  We also receive UV damage from fluorescent light bulbs as well as the blue light of our computer screens, tablets, and smartphones.   Sun protection needs to be applied every day as part of a daily morning ritual. When headed out for extended periods of outdoor activity like going to the beach or a round of golf, it should be applied liberally approximately 20 minutes ahead of time. It is suggested to minimize excessive sun exposure during the mid-day peak hours of ten and three. Look for broad-spectrum sun protection that will protect against both UVA and UVB rays. Know the difference between types of ingredients that offer protection; physical protection and chemical protection.  The main difference lies in the way they protect the skin from UV rays.  What are physical sunscreens? Physical sunscreen ingredients literally block the UV rays by forming a physical shield that reflects rays away from the skin. Whereas a sunscreen that contains chemical ingredients absorbs the UV rays and do not allow them to pass through into the skin.  Keep in mind, no sunscreen ingredient is 100% effective at blocking the UV rays.  In fact, the Food and Drug Administration banned the term “sunblock” because it created a false sense of protection to consumers.    I personally prefer using a mineral sunblock which is also safe for our oceans and reefs. Some sunscreen ingredients, such as Oxybenzone (Benzophenone-3) and octinoxate can stop the growth of green algae, accumulate in coral tissues, harm young animals, and disrupt the reproductive systems in mussels, sea urchins, fish, and dolphins.  Safe sunblock ingredients Safe mineral ingredients include (non-nano) titanium dioxide and zinc oxide.  A mineral sunblock sits on the surface of the skin and tends to be a safe option for even the most sensitive skin types. Whereas UV absorbing chemicals in sunscreens can be irritating and cause allergic reactions in some individuals. What does SPF mean? It is also important to understand what “SPF” means. SPF is a rating of the “Sun Protection Factor.” This number reflects how long a sun protection product protects the skin from burning, largely the UVB rays. For example, if your skin would normally burn after ten minutes in the sun, an SPF 30 sun protection product should allow you to stay in the sun without burning for approximately three hundred minutes. If you have fairer skin and would normally burn after five minutes, an SPF 30 sunscreen should allow you to stay in the sun for about one hundred fifty minutes.  It’s important to point out that swimming and perspiring break down the sun protection ingredients despite their SPF number and it should be reapplied more frequently due to that.  It’s a safe assumption to reapply approximately every two hours for most people. All sunscreens are required to have an SPF number.   Many scientists do not recommend the higher SPF numbers because there is a minimal advantage or greater protection but there is a much greater risk of sensitivity due to the higher chemical content. Additionally, some of those ingredients can themselves be converted to free radicals by exposure to UV rays.   Adding layers of sun protection I suggest looking for sun protection that contains antioxidants as part of the formula or adding it prior to your sunscreen application.  Antioxidants are free radical scavengers that help to neutralize the damaging effects of the UV rays.  They can also be applied after sun exposure, even sunburned skin, to help reduce redness and inflammation. Our clothing is also a good source of adequate protection, such as long sleeve, lightweight swim shirts, sunglasses, and of course hats.

Some of our body’s most important players are found in the gut. In fact, about 80% of the body’s immune system resides in the lining of it, and 70% of our white blood cells are found there.  Hippocrates, traditionally regarded as the father of medicine, said that all disease begins in the gut, which is why it’s important that we focus on what we choose to eat. The Gut and Its Responsibilities The gut, or gastrointestinal passage, includes the small intestine and large intestine. The small intestine is long and narrow, and averages about 7 meters (23 feet) long. The large intestine is wider in diameter but shorter than the small intestine at about 1.5 meters (5 feet) long. During the last few years there has been an increased awareness on maintaining good gut health. The gut makes up the largest colonies of microbes in the human body, with the average adult carrying up to 2 kilograms of bacteria. These microorganisms, consisting mostly of bacteria, fungi, viruses, and yeast, form a living fabric of controls that affects our mood, weight, nutrition, and immunity.  These bacteria have several key responsibilities that aid in maintaining our bodies. These include: helping to process food, metabolize bile acids, sterols, and xenobiotics. They also help support digestion, influence gut motility, and fight disease while balancing out hormone levels, vitamin levels, and neurotransmitters. Lifestyle and Diet Our lifestyle and diet play major roles in the diversity of our gut; when our gut microbiota is disrupted, our immunity is reduced, making our bodies susceptible to diseases and disorders. Things that can impact our gut health include: high sugar intake processed foods synthetic fats antibiotics unclean water pesticides persistent organic pollutants heavy metals antibacterial soap stress and lack of sleep These factors play a direct role in creating inflammatory skin conditions like acne, rosacea, psoriasis, and eczema, and can contribute to aging and glycation or flares in autoimmune diseases. How to Improve Your Gut Health Overwhelmed yet? Don’t be! While this information may make good gut health seem almost impossible to achieve, there are easy changes we can make to positively impact our health. The first step to a healthier gut is eliminating foods that cause inflammation. Junk food, sugary treats, processed foods and foods that contain artificial sweeteners or refined carbohydrates should be drastically cut from our everyday diet. Additionally, gluten, dairy, and even shellfish (which is high in iodine) can trigger acne, so these foods should also be eaten in moderation. Choosing gluten-free and dairy-free alternatives can help make this lifestyle change easier for you and your family. Drinking bone broth — a rich liquid made from animal bones (and often herbs, vegetables, and spices) — and/or collagen can help repair our gut lining and flora. Bone broth can also help repair any potential leaking in the lining. Having the right levels of acid in your stomach is important for digestive health as well. Quick Tips to Add Gut Health Foods Add gut-health supporting foods to your diet to help boost your skin health and overall wellbeing. Remove inflammatory foods like sugar and white flour Moderately consume caffeine and alcohol Drink 1-2 tablespoons of apple cider vinegar diluted with water 30 minutes before eating to help stimulate digestive enzymes Squeeze half a lemon into the water to aid digestive health and reduce inflammation Add probiotic foods like yogurt, kombucha, and pickled vegetables help populate good bacteria Choose prebiotic foods like cabbage, broccoli, avocado, and sweet potatoes help feed good gut bacteria These gut-health supporting foods and liquids help improve the functioning of the microbiota while allowing the growth and activity of good bacteria, which lives throughout the gut and keep you healthy. There’s also a beauty benefit: these items can improve the lipid barrier and the skin’s immune system. It is also possible to do a cleansing diet for three weeks eliminating gluten, eggs, dairy, soy, and sugar.  Then slowly reintroduce each food with a few days in between each one. Watch how your body responds and proceed carefully. See what foods or beverages trigger headaches, bloating, discomfort, stomach aches, or lethargy.  When do you feel most balanced, energetic and comfortable? Mindfully eating, and carefully monitoring of your body’s responses can be your best guide. You may even want to keep a daily food journal to notice any patterns.  

Your “AHA” Moment: These Natural Exfoliants Pack a Punch  No good skincare routine is complete without exfoliation. This step power washes away dead and damaged skin cells to deliver a dewy glow. One of the most effective ways to exfoliate is with Alpha Hydroxy Acids.  Alpha hydroxy acids—AHAs—naturally break down the debris on the surface of your skin, making way for fresh, new cells to form, resulting in a youthful, rejuvenated complexion.  Where do AHAs come from? AHAs are chemical compounds that come from foods like sour milk and sugar cane, or from fruits and plants. Because they are naturally derived, they tend to offer gentler exfoliation than more abrasive scrubs. And they’re time tested; legend has it that Cleopatra bathed in a bath of sour milk to give her skin a vibrant glow. What do AHAs do? AHAs dissolve the bonds that hold dead skin cells together in the top layer of skin, the epidermis, so new, fresh cells can come to the surface. Over time, this process can help brighten your skin, as well as: Smooth the look of fine lines & wrinklesShedding dead skin cells helps to minimize the look of fine lines and wrinkles and can even help to jumpstart the cellular renewal process. AHAs are also hydrophilic, meaning they attract water which can lead to a plumper complexion.  Even out your skin toneAs more new cells are brought to the skin’s surface, dead, damaged cells are shed, for a more uniform complexion.  Visibly reduce dark spots and acne scarsAHAs help get rid of the old, discolored cells so that new cells that have not been exposed to sunlight and other aggressors can form.  Prevent breakouts. Pimples, blackheads, and whiteheads occur when dead skin cells, oil, and debris get trapped in your pores. Cleaning out your pores regularly helps keep them toned.  Minimize the appearance of pores. By cleaning out the dead skin cells in your pores, AHAs help deter your pores from expanding.  Soften the skin’s textureAs old, dry, and damaged cells are swept away, healthier, more supple ones take their place which improves skin’s texture.  AHAs also act as supporting players for the rest of your routine because they break down the dead skin cells and impurities that act as buffers between your skin and powerful products like serums and moisturizers. Proper exfoliation helps these skin solvers penetrate deeper to more effectively target your skin concerns.  Like any powerful skincare ingredient, we recommend starting things slow. Add an AHA to your ritual once or twice a week at first to see how your skin responds, then increase as you see fit. Cheers to vibrant days ahead.  

In a busy, fast-paced world, taking a moment and making decisions with intention is a method for making sure your choices are based on your values and goals.