Beautiful and Radiant Skin

Everyone likes to look their best and in todays culture that means looking young. The first sign of getting older tends to show up on our skin as wrinkles and sun spots. So today, I'd like to talk about the integumentary system and natural ways to keep our skin looking healthy and vibrant.

The IntegStructure of the Skin

The integumentary system consists of 3 main layers:

· The epidermis: the outermost portion of epithelial cells. This layer of skin has no blood vessels.

· The dermis: the connective tissue, and the accessory structures of the skin, such as blood vessels, nerve endings and sweat glands, hair and oil glands.

· The hypodermis: the innermost layer of the integumentary system. This subcutaneous layer consists of loose connective tissue and fat.

Because there are no blood vessels in the epidermis, skin epithelial cells reproduce in the layer closest to the dermis where they are well nourished by the blood supply of this deeper layer. As the cells reproduce, older cells are pushed farther away from the dermis and closer to the top layer of what we see as "skin". This journey to the top causes the cells to become malnourished and as they die they undergo a change. The cytoplasm inside the cell is replaced by keratin, causing the cell to become hard and flat. Once the cell reaches the surface of the skin it doesn't stay there for long before it is shed and replaced from below.

Functions of the Skin
There are many functions of the skin.

· The skin acts as a barrier. Keeping the good stuff in and the bad stuff out. The shedding of skin is also a means to mechanically remove pathogens from the surface of the body.

· The skin helps us to regulate body temperature. The skin is a large surface area that can release heat when the body is overheating. Blood vessels dilate bringing more blood to the surface of the body and allowing the heat to disperse. Sweat glands also release perspiration, cooling the surface of the body. When the body becomes cold, subcutaneous tissue acts as insulation and blood vessels in the dermis warm the skin.

· Receive and relay information about the environment via nerve endings in the skin to the brain. This includes information about pain, heat, cold, pressure, etc.  

· Assists in both elimination and respiration (the skin is known as the third lung).

· Form Vitamin D

Healthy Body, Healthy Skin
Now that we know a little bit about the structure and function of integumentary system, let’s talk about a few ways to keep your skin healthy.

First and foremost, it is important to remember that whatever you put on your skin, it is being absorbed into your blood stream. When it comes to skin products, if you don't know what an ingredient is or what it does then you should not smear it on your face and body. I also like to do the pronunciation test: if you can't pronounce the ingredient, it probably isn't good for you. Avoid products with preservatives, coloring agents, synthetic scents and synthetic chemicals.

Make sure you are properly cleaning the skin. Dirt and makeup can clog the pores leading to imbalances in the skin. Exfoliation, the shedding of skin cells, is a process that happens naturally, however for added assistance and pleasure, try dry skin brushing. This is the link to a previous blog post about dry brushing http://theverbalherbal.blogspot.com/2012/07/health-benefits-of-dry-brushing.html 

Nutrition
Proper nutrition is, perhaps, one of the most important contributions to healthy skin. The outside of the body reflects what is happening on the inside of the body and if the inside is not properly nourished then the outside of the body will show this. A low glycemic diet seems to be the most beneficial at providing a large array of vitamins and minerals while limiting foods that cause inflammation including: refined and processed foods, sugar, coffee, soda and white flour products. Make sure you are getting adequate amounts of high quality proteins including fresh fish, shellfish and organic, grass fed meats. A colorful array of organic fruits and veggies should be eaten every day, including lots of leafy green veggies (kale, chard, collard greens...). Healthy fats are a must have in every diet. For too long, fats have been demonized in American diets. Low fat diets show a lack of knowledge about the body and have lead to many problems including gall bladder stones and heart disease. Healthy fats can be obtained from fish, nuts, seeds, healthy oils and flax seeds. Other healthy supplements include probiotics and B vitamins.

Are You Pooping Enough?
Make sure your other elimination pathways (i.e. bowels, urinary tract and respiratory system) are working properly. When there is dysfunction in these systems, the skin, as another way to eliminate toxins, becomes overloaded. This can result in skin rashes, spots, pallor and puffiness. Bitter herbs are my favorite way to keep myself regular. For more information, check out: http://theverbalherbal.blogspot.com/2012/05/daily-herb-o-scope-feel-better-with.html

Other Tips
Lastly, make sure you are getting adequate sleep and drinking enough water. 8-10 glasses of water are recommended; however, you may need to drink more to depending on your level of activity. Adequate sleep is also necessary for healthy skin, not only because we tend to look like crap when we don't get enough sleep, but also because human growth hormone (HGH) is released during the deepest form of slow wave sleep and is responsible for growth and cell reproduction, an important part of healthy skin.  

Overall, I don't feel that beauty is only skin deep, but I do know that if I am healthy on the inside, my beauty will show through to the outside producing beautiful and radiant skin.

Sources:

Battaglia, S. (2003). The complete guide to aromatherapy (2nd ed.). Brisbane:

International Centre of Holistic Aromatherapy.

Cohen, B. J., Taylor, J. J., & Memmler, R. L. (2009). Memmler's structure and function of the human body (9th ed.). Baltimore, MD: Wolters Kluwer Health/Lippincott William & Wilkins.

Gladstar, R. (2001). Rosemary Gladstar's family herbal: a guide to living life with

energy, health, and vitality. North Adams, Mass.: Storey Books.

Wildwood, C. (1996). The encyclopedia of aromatherapy. Rochester, Vt.: Healing Arts

Press.

http://www.perriconemd.com/category/the+doctor/philosophy.do

http://www.peertrainer.com/diet/dr_perricone_diet.htm

http://1stholistic.com/Beauty/skin/skin_natural-skin-care.htm

http://www.hghtalk.com/hgh/hgh-and-sleep/

The health Benefits of Dry Brushing

Dry skin brushing is something that I have found beneficial and very invigorating. This simple action can be helpful to the lymphatic system as well as the skin, assisting with issues of arthritis, cellulite, high blood pressure, depression, skin issues and also helping to keep your immune system functioning optimally.

The skin is the largest organ in the body and plays a role in elimination by releasing up to 2 pounds of toxins a day. Dry brushing helps to remove dead skin cells from the surface of the skin, unclogging the pores and allowing the body to more easily release toxins. Dry brushing also increases circulation to the skin making it look healthier and more vibrant.

But the benefits of dry skin brushing extend beyond skin deep. It also helps to cleanse the lymphatic system. Because I feel the lymphatic system is one part of the body that is rather unknown, I would like to take a moment to talk about the function and structure of the lymphatic system. The lymphatic system is a one way drainage system going from bodily tissue to the circulatory system. It consists of a network of lymphatic capillaries and vessels that carry away excess fluid, protein, toxins and material that is too large to be absorbed directly into the capillaries of the circulatory system (mainly fats). This fluid, called lymph, is drained from the tissue to veins near the heart, where it can be transported to the circulatory system and excreted from the body. Also contained in lymph are lymphocytes and other cells related to immunity. Lymphocytes are white blood cells that help to destroy foreign organisms.

One issue with the lymphatic system is that, unlike the circulatory system which has the heart, the lymphatic system has no pump. It, therefore, relies totally on the movement and contractions of skeletal muscles to drive the movement of lymph forward. Strategically placed lymph nodes are located in major joints, including the neck, armpits, groin, elbows and knees, so that when we move the joint, also inadvertently encourage movement of our lymphatic system as well. In a society where being sedentary has become the norm, it is so important to do what we can to help our lymphatic system, and dry brushing is simple and effective at moving our lymph.

So now that you know why it is helpful to dry skin brush, let me tell you how to do it. You will first want to purchase a natural bristle brush with a handle. They are inexpensive and can be found in the health and beauty section of most stores.  I like to do it in the morning before I take a shower. During the night our bodies have a chance to process out toxins, and with the limited movement of sleep, dry brushing can really help to detoxify and energize the body. Start brushing at the feet. With long and soft sweeping strokes, move up the leg to the torso. Do one leg, and then the other leg, always moving in the direction of the heart. Move up the torso to the heart and then move to the hand, brushing up the arm to the heart and then do the other arm. Once you are done, take your morning shower. This will help to wash off any dead skin cells and really revitalize the body.

At first, the brush may feel harsh, but you will get used to it. If you have any skin disorders like eczema or psoriasis, do not brush over areas where the skin is broken. When you first start dry brushing, it may cause the skin to break out in tiny pimples. This is just the body’s way of detoxifying and it will soon pass. Dry brushing should be done at least once a week and can be done every morning is you like. I do suggest giving you body a rest from dry skin brushing for a week every other month. If you become to accustom to it, I feel that it loses its effectiveness.  

I hope you have learned something new about the lymphatic system and find this information helpful. Give dry brushing a try and let me know what you think.

Sources:

Battaglia, S. (2003). The complete guide to aromatherapy (2nd ed.). Brisbane: International Centre of Holistic Aromatherapy.

Cohen, B. J., Taylor, J. J., & Memmler, R. L. (2009). Memmler's structure and function of the human body (9th ed.). Baltimore, MD: Wolters Kluwer Health/Lippincott William & Wilkins.

http://www.holistichealthlibrary.com/dry-skin-brushing-and-the-lymph-system/