Your skin is one of your body’s largest and most important organs and plays a number of roles in maintaining your overall health. Not only does it provide a physical barrier to protect your insides, but your skin also helps to regulate your temperature and act as a route for elimination for fluids like sweat and oils. Your skin is covered in small glands called sebaceous glands. They secrete an oil called sebum that helps lubricate your skin and keep it healthy. Within these glands are receptors that respond to hormones, and react according to factors like hormone levels. Hormones are chemical messengers that are produced in organs such as the ovaries, adrenal glands, and thyroid. When there is too much or too little of a specific hormone being produced, your skin reacts accordingly. We know there’s a connection between hormones and the skin because certain hormonal disorders manifest themselves by affecting the skin and hair. Now, let’s explore some specifics. When it comes to hormones, estrogen is probably the most widely known and discussed. While it’s true that estrogen is primarily made in the ovaries, it’s a hormone that is also found in males and made in different tissues. In the skin, estrogens affect the thickness, wrinkle formation, and moisture levels. Estrogens can also increase glycosaminoglycans such as Hyaluronic Acid, to maintain fluid balance and structural integrity. Testosterone is the hormone responsible for coarser hair and thicker, oily skin. This hormone is heavily involved in sebum production, and too much can cause acne, clogged pores, and other blemishes. Cortisol is a hormone that is produced in your adrenal glands, and high levels of cortisol result from being in a state of chronic stress. Too much cortisol can result in acne and thinning skin. Low levels of cortisol can result in changes in skin color and pigmentation. If you’re suffering from hormone-related skin issues, your first thought might be to go to the drug store and grab some skincare products, but that won’t solve the root of the issue! While it’s important to keep your skin clean and well protected—which we’ll discuss later—masks, toners, and serums won’t be able to do their best if you don’t make changes to your diet and lifestyle as well. Yes! Today we’ll be discussing which lifestyle changes can most heavily influence your hormones, which will be your first step toward creating a plan of action. Each person has a unique body, which means that each person’s wellness journey looks a bit different, so be sure to follow up with us after the end of this class to create a plan that works for you! From acne in adolescence to thinner skin during menopause, hormones affect our skin differently throughout our lives. Let’s take a look! It’s very common to experience acne alongside monthly cycles. It’s because your estrogen levels are dropping! This is likely because estrogen helps to stop your glands from overproducing oil (kind of like an anti-sebum), so without enough of it, pores can become clogged. Sweating more than usual, as well as experiencing dry skin are also common symptoms that can occur during a menstrual cycle. Lastly, if you have any skin conditions (like psoriasis or dermatitis), they may also worsen during the premenstrual phase. Acne happens during puberty because new hormones are being introduced into the body systems. Often, this acne appears in the T-zone, on the forehead, nose, and chin. These hormone fluctuations may aggravate acne by increasing: - Overall skin inflammation - Sebum (oil) production in the pores - Clogged skin cells in hair follicles - Production of acne-causing bacteria called Propionibacterium During periods of elevated hormonal activity, such as pregnancy, estrogen can cause skin pigmentation, also known as melasma, in certain sun-exposed areas such as the forehead, nose, and cheeks. When menopause begins, the body experiences a natural decline in reproductive hormones. This can cause the skin to appear flushed, red, and blotchy. Why? Because estrogens have anti-inflammatory properties, so when they’re gone, inflammation in the skin—and conditions like rosacea—can get worse. Losing estrogen can also result in less collagen production, dehydrated skin, and a lighter, more pale complexion. A hormone-balancing diet requires a healthy digestive tract, stable sugar levels, and a well-functioning liver. Before creating a diet that works for you, it’s crucial to gain an understanding of how your body is currently operating as well as exploring what could be improved. There is no one-size-fits-all diet plan to “fix” your hormones. Depending on the health of your body overall, you’ll be able to determine how drastically you need to change your diet. Eliminating sugar from your diet can help keep levels of certain hormones, like insulin, in check. Additionally, refined sugar is known to put stress on the adrenal glands, which regulates cortisol, the stress hormone. When cortisol levels spike, your skin gets extra inflamed, causing acne, psoriasis, and other skin conditions to get worse. For so long, we’ve been socialized to believe that fat is something that should be avoided, but now we know that healthy fats are actually essential to keep our bodies feeling happy and healthy! Long-chain omega-3 fatty acids may help to lower cortisol levels, so be sure to include foods like whole eggs, olive oil, avocados, nuts, seeds, coconut oil, and nut butter into your diet. Alcohol can affect our blood sugar levels and cause a spike in estrogens and other hormone levels. One study published in the medical journal Alcohol and Alcoholism found that, for women in their 40s and 50s, even just moderate consumption (one drink a day) can affect the hormonal system. Physical activity can strongly influence our hormonal health because exercise can reduce insulin levels. In a 24-week study of obese women, exercise helped to balance insulin as well as levels of adiponectin (a hormone that has anti-inflammatory effects and helps regulate metabolism). Studies have also found that being physically active may help boost muscle-maintaining hormones that typically decline with age, such as testosterone and growth hormone. Although a combination of resistance training and aerobic exercise seems to provide the best results, engaging in any physical movement is beneficial. In order for your body to work at its full capacity, it needs adequate time to rest and recover. Most people aren’t getting enough sleep or enough quality sleep, which is messing with their wellness in many ways. To get your sleep schedule in order, prioritize having a regular bedtime and wake up time. Practice good sleep hygiene by using blue light blocking glasses for screen time at night, or swapping out your phone for a book. When our cortisol (stress) spikes, our skin can become inflamed as a response. If you’re serious about clearing up your skin—and your overall wellness—take proactive steps to manage your stress! Millions of people are discovering the power of mindfulness, which can be practiced in hundreds of ways throughout your day. You could also try meditation, yoga, tai chi, or simple breathwork exercises. There are millions of products out on the market that claims to “fix” your skin issues, but we encourage you to stop chasing the hype and get back to basics when it comes to treating your skin. Start with a simple cleanser morning and night. Apply a non-comedogenic moisturizer (which means it won’t clog your pores) and use a broad-spectrum SPF every day. The following references have been referred to in the making of today’s event: Acne and Hormones: https://www.healthline.com/health/beauty-skin-care/hormonal-acne#menopausal-acne https://www.healthline.com/health/beauty-skin-care/hormonal-acne Alcohol and Hormones: https://academic.oup.com/alcalc/article/35/5/417/206575 https://www.thehealthy.com/addiction/drugs-alcohol/alcohol-consumption-mess-hormones/ Diet and Hormones: https://www.healthline.com/nutrition/balance-hormones https://www.medicalnewstoday.com/articles/324031#avoid-sugars https://www.yogajournal.com/lifestyle/foods-to-help-a-hormone-imbalance Skin and Hormones: https://helloclue.com/articles/cycle-a-z/skin-and-the-cycle-how-hormones-affect-your-skin https://thriva.co/hub/womens-health/understand-how-hormones-affect-your-skin https://www.byrdie.com/hormones-and-skin http://doctorclaudia.com/hormones-and-your-skin Stress and Acne: https://www.wellandgood.com/good-looks/does-cortisol-cause-acne/ Thank you so much for joining us today for this special event! We hope you’ve found some of the information we’ve shared to be useful. One of our main goals is to instill the importance of listening to your body and personalizing your wellness journey as much as you need to. That being said, we know that we covered a lot of information, and there are a lot of lifestyle elements that you may need to examine if you’re serious about your health. Our team is happy to work with each of you to create a plan that meets your goals—all you have to do is reach out. [cta] Following up!
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Jim and Chantea Goetz host Healthy Happy Hour, an hour long event each week where they take you into their world to become a better version of yourself. Learn new topics on your health and fitness, enjoy new recipes of organic, ketogenic and paleo dishes. Understand at times controversial topics and learn a new exercise each week to keep you moving towards greatness! Get on your couch to get off your couch and Live Functionised! Archives
October 2020
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