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Are you scared of eating fruit?

With growing research pointing out to fructose as being a key contributor in our chronic disease epidemics, fruit-phobia is growing and many people are turning to other carbohydrates like sweet potatoes or resistant starches instead.

But I want to share with you some facts that will leave you smiling if you love fruit.

First of all, those fears are unfounded. Far from harmful, fruit provides a wide range of micronutrients, phytochemicals, and FIBER and on top of all that, it is delicious, certainly a perfect food to have in our diet.

The blend of prebiotic fiber, phytochemicals, vitamins and minerals in fruit makes it incredibly beneficial to our health. Eating at least 3 servings of fruit a day has shown to improve constipation, gastrointestinal health, cardiovascular disease, reduce the risk of metabolic syndrome and help in weight management to name just a few.

What is even more amazing, is that every fruit has its own micronutrient structure, so selecting the right fruits can help you support your health and obtain those nutrients that you need most.

And how about those phytochemicals that protect us against chronic disease?

Yes, those bright colors and yummy scents contained in fruits and other plants, have protective qualities that keep us healthy.

Let’s take a look:
  • Anthocyanidins found in fruits with a blue, purple, or deep red color have anti-inflammatory effects and help to reduce pain.
  • Flavanones found in citrus, have the capacity to reduce inflammation, protect the heart, reduce free radical damage, reduce hypertension and improve insulin sensitivity.
  • Flavanols ample in apples, cherries and pears. Increase antioxidant capacity, protect against cancer, reduce the risk of diabetes, reduce brain inflammation, protect DNA.
  • Flavan-3-ols found in grapes, cranberries, apples, strawberries, bananas, peaches, pears. Improve blood flow, reduce the risk of certain cancers, protect the heart.
  • Tannins contained in berries, persimmons and pomegranates. Reduce blood pressure, support our defenses against pathogens, increase antioxidant capacity and improve blood lipids.
  • Lycopene found in tomatoes, papaya, peaches, guava, mango, apricots, watermelon. Protect the heart, reduce the risk of certain cancers, diabetes and osteoporosis.
  • Lutein and zeaxanthin found in oranges, kiwis, melon, mangoes, grapes, peaches. Support eye health and can help avert cataracts.
  • Stilbenes contained in cranberries, grape skins and blueberries. Protect us against neurological diseases, protect the heart, reduce the risk of diabetes.

Another very important factor to consider is that fructose is not the only type of sugar in fruit.

Often times, it is not even the main type of sugar. This is because all fruit contains a combination of fructose, glucose, and sucrose and each type of fruit has different proportions of these sugars, this reduces the fructose portion when fruit is broken down and doesn’t have the negative impact in the body as other foods that contain high concentrations of fructose such as: sodas, syrups, packaged foods and fructose-based sweeteners.

These foods contain no fiber, and because fructose is metabolized in the liver, they may increases the risk for nonalcoholic fatty liver, fat storage and inflammation.

Talking about fiber, it truly marks a difference in fruit.

Fresh fruit is rich in fiber and also contains water, this creates bulk which prevents not only over eating but also slows down digestion reducing a glycemic spike and contributing to digestive health and proper elimination of body waste.

 

Until next time!

Dora Salazar

Functional Nutrition Counselor, CHN, BCHHP,BCHC

What is behind your skin condition

Skin conditions are bothersome and frustrating.

Either acne, sudden skin rashes, rosacea, eczema, etc. can leave you feeling helpless and anxious.

Especially after you have tried everything under the sun and nothing has given you full relief.

The skin is a mirror of what is happening internally in your body.

It is an organ that helps with protection and detoxification among many others functions, and works hand and hand with all body systems, so when the body gets out of balance, it also affects the skin.

The digestive, nervous, endocrine and immune systems are particularly known to have a significant impact on the skin.

So, the manifestation of skin conditions is actually our body giving us red flag signs that something in the body needs to be looked at a deeper level.

Many times we overlook those signs because we focus more on the symptoms and try to look for ways to resolve the problem quick.

Unfortunately, there is no quick fix, neither a one size fits all solution, by now if you have suffered from a skin condition long enough, you know that very well.

Cortisone creams, antibiotics and over the counter remedies only provide temporary relief.

Why is that?

Because they miss addressing the root of the problem and only suppress the symptoms, so once the effect is gone the condition comes back.

Skin problems may be rooted in:

Food sensitivities, poor gut health, thyroid disfunction, inadequate body detoxification, autoimmune conditions, nutrient deficiencies, hormonal imbalances, microbiome dysbiosis etc.

As you can see, the root of the problem may seem totally unrelated to the symptoms that you may be experiencing.

Also, it is very important to consider that your biological blueprint is unique, and so should be your form of therapy.

Nonetheless, I want to share with you 4 helpful tips that can make a big difference in the skin:

#1 Avoid or eliminate SUGAR

Sugar effects on the skin

This one is a BIGGIE!

Sugar is known for causing inflammation in the body and negatively affecting blood sugar levels. It also may contribute to gut dysbiosis, yeast overgrowth and encourages collagen break down, which accelerates aging and weakens the skin.

Keep in mind that there are many foods that contain hidden sugar, even when they don’t taste sweet.

#2 Consider introducing probiotics

Bad habits and stress have a dramatic effect on the state of the gut microflora affecting  the microbiome.

Cumulative evidence has identified a close bidirectional connection between the gut and the skin and link gastrointestinal disorders with skin conditions.

Scientific studies have shown that certain probiotics enhance the function of the skin’s protective barrier by boosting production of ceramides and lipids that hold moisture in the skin and keep acne-causing bacteria levels in check.

For example, L. acidophilus and bifidum have been helpful at improving acne, while L. paracasei has had a positive effect on skin barrier function which helps to improve skin sensitivities and inflammation.

Restoring gut health can have a significant beneficial impact on the skin.

#3 Avoid or minimize gluten, dairy, corn, eggs and soy.

dairy and acne relation

These are well known to cause allergic and food sensitivity reactions creating skin problems and rashes.

A simple way to find out if you are sensitive to those foods and measure if they affect your skin, is by avoiding the food for a couple of weeks and then reintroducing it again and observe at how your body responds to it.

Some observations you may want to be attentive to during the avoidance period is if there is improvement in redness, or less congestion if you suffer from acne, or if the rash diminishes or becomes more tolerable if you suffer from eczema.

#4 Drink more water.

effects of water on the skin

This may sound cliché, but water is involved in every body function.

When we don’t drink enough water our body actually gets used to living with less water, that doesn’t mean that it doesn’t need it but it is preserving every drop for survival, so you can be very dehydrated at a cellular level and don’t even know it.

It may surprise you that once you begin to drink more water, you will feel the need to drink more often.

And when you increase water intake, the body is able to perform its functions more optimally and it also benefits the skin.

Avoid plastic bottles, chemical compounds like BPA in plastic can leak in the water and disrupt hormonal functions, which may have an influence on the skin as well.

If you feel that you have tried everything and your skin condition does not improve, maybe it’s time to take a closer look at how your whole body is functioning and take action in doing some lifestyle shifts to support your body to create health.

Big changes happen when we take into consideration influential factors and triggers including those that cause imbalances and those that help support the body and the skin.

Thank you for being here.

Until next time!

Dora Salazar

Functional Skin and Wellness Specialist

Sources

The Gut Microbiome as a Major Regulator of the Gut-Skin Axis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048199/

What do probiotics have to do with your skin?

https://www.healthline.com/health/probiotics-skin-care#:~:text=Studies%20suggest%20that%20applying%20probiotic,%E2%80%9Cbad%E2%80%9D%20bacteria%20to%20grow.

Olien, Darin, Superlife.2017.

Avoid these habits if you have acne

If your breakouts have been giving you a hard time and not responding to a good anti-acne skincare routine and a clean diet, may be it’s time to take a look at certain common habits that could be the culprit.

Bacteria is one of the most influential factors in the formation and spreading of acne lesions.

The over production of sebum and accumulation of dead skin cells create the perfect environment for  bacterial growth. Simple everyday activities and habits that you do without thinking can easily lead to transferring bacteria and end up exacerbating and worsening the acne condition.

Here is a close look at some of those habits:

  • LETTING OTHER PEOPLE USE YOUR MAKEUP
  • DIRTY MAKEUP BRUSHES

Friendship is a wonderful thing, but when you share your make up you are transferring bacteria from face to face and if you are prone to breakouts, those micro-organisms that live on everyone’s skin can become a problem to your skin. Also makeup brushes accumulate bacteria with every use, it is crucial to wash them at least once a week if not more often to prevent bacterial overgrowth.

  • USING THE SAME TOWEL THAT YOU USE FOR YOUR BODY ON YOUR FACE

It is a great idea to use a separate fresh towel exclusively for your face regularly, that way you prevent to bring back bacteria into your skin.

  • TOUCHING YOUR FACE OFTEN

It is impossible to have clean hands all the time, so the hands are carriers of bacteria that can easily end up on your face when you touch it often.

  • NOT CHANGING THE PILLOWCASE REGULARLY

We tend to change the sheets often, but maybe buying a few extra sets of pillow cases can be a great investment so you can use a fresh one even more frequently. I know, this might not sound very pleasant, but we all drool to some extent while we sleep and saliva carries bacteria so you want to avoid those micro-organisms from reaching your skin.

  • RESIDUE OF FRAGRANCE AND HAIR PRODUCTS

Ok I agree, hair products are an essential… a great hairstyle requires some good hair styling goodies, but many of them contain waxes, formaldehyde, plastic derivatives and other chemicals that can end up on your skin and clog the pores. Also, during your sleep since you rest your hair on the pillow and then turn around during the night, your face will be laying right over the residue of the product.

The same happens with fragrance. It contains multiple ingredients, many could be sensitizing to the skin, as you touch any part of your body with fragrance residue and then touch your face, it can cause irritation and turn into breakouts or an allergic reaction.

  • OVER SATURATING THE SKIN WITH PRODUCTS THAT ARE TOO RICH FOR YOUR SKIN

Dry skin needs lipids (oils), oily skin on the other hand, already produces enough sebum (oil).  If you add more oil to a skin that is already producing it in excess, chances are that you can get pore congestion and/or breakouts.

  • RESTING YOUR CELL PHONE ON YOUR FACE

Who can survive now days without a cell phone… not that many people. We are spending a lot of time on our phones and without even noticing, it ends up resting on the face. Think of all the places where you take your phone to.  Public places and bathrooms for example.. sound familiar…. With that in mind, the phone is the last thing you want to bring close to your face, especially if you suffer from acne. Use a Bluetooth and clean the phone regularly  keeping it away from your face as you talk are fantastic habits to practice if you want to improve your acne.

  • SUNGLASSES

If you have noticed that your breakouts are localized mainly on the upper cheeks and lower part of the forehead, think of sunglasses… especially the over sized ones.. They are lovely and very fashionable but oil and sweat carry bacteria which transfers to them as you wear them. If you don’t clean them regularly they will re-introduce the bacteria into your skin when you wear them back again, triggering new breakouts.

__

I don’t want to sound like you need to live in a bubble to prevent acne but it is important to be conscious of how easily bacteria can spread and to avoid common habits that could be holding you back from getting clear skin. That these habits are the cause of your breakouts? Only you can find out by avoiding them and seeing how your skin responds. But one thing is certain.. avoiding the build up of bacteria on your skin, is always a good thing when you are prone to acne.

Thank you so much for being here.

Until next time,

Dora Salazar

Medical Aesthetician

 

Facials treatments that work

Radiant skin gives you confidence..

There is no discussion that healthy skin is the result of a daily commitment and good skin care habits.

But what if you want a little boost without going too agressive? 

There are some facial treatments that can give your skin a quick turn arround and provide you with fabulous results without getting into complicated procedures.

And the best part; they normally won’t break your bank account.

Read along to find out which of the following facial treatments will make your skin stand out from the crowd and keep people guessing on your beauty secret..

MICROCURRENT FACIAL :

This treatment works great to tone up facial muscles. It is suitable for most people; however, you will need approval from your doctor if you are pregnant, suffer from seizures or have metal implants or other electrical devices in your body.

It is a relaxing treatment and depending on the device, you can feel the current a little bit. Most people are fine with the feeling.

The benefits are many, from stimulating circulation bringing oxygen to the area providing you with a beautiful glow, to re-educating those facial muscles to stay up. It works nicely for the eye area helping to diminish the look of lines, dark circles and puffiness.

I call this treatment a work of art because you can literally sculpt someone’s face giving the appearance of a non-surgical face lift.

If you are looking for more long term results you will need a series of sessions but the result from one facial normally lasts from 2 to 4 weeks, so you have plenty of time to enjoy those results during the holidays.

OXYGEN FACIAL:

If you feel exhausted and your skin is looking it too. This treatment is a great choice.

Oxygen offers many benefits to the skin, it revitalizes and re-energizes your complexion like no other treatment, especially if you infuse it with vitamins and nutrients to bring your skin back to life.

It also brightens and tightens and gives a fresh luminous appearance.

MICRODERMABRASION:

When your skin is looking dull, uneven and you want smooth skin like a baby’s bottom.. microdermabrasion is calling for you.

Exfoliating dead skin cells from the skin surface makes your skin look more uniform and silky.

It also allows better penetration of active ingredients from your skincare so you continue to have those benefits even after the treatment.

It is important to keep in mind that although this procedure is non-invasive, new skin is exposed. New skin is more delicate and needs to be protected from the sun. Regardless of the treatment I always recommend the use of a good sunscreen daily.

Other recommendations are to stay away from heat, hot showers, steams, direct sun or harsh chemicals or ingredients that can irritate the skin.

RADIO FREQUENCY:

If your mind is set in getting a more overall firmer appearance. Radio frequency gives you a quick solution and provides great stimulation for collagen renewal.

It is regularly painless. Heat is involved but many people actually find it relaxing. It works by directing heat produced by the radio waves to the deeper skin layers where the collagen forms.

When adequate temperatures are sustained for a certain amount of time, it forces the skin to produce more collagen, helping to gain back skin density (thickness) making the skin look firmer.

Like with the micro-current some conditions may require doctor’s approval and if you are looking for more dramatic results, a series of sessions are recommended. However, one treatment can give you a refreshed, firmer look for about 6 weeks.

Remember that what is most important is to select the treatment that suits your skin needs the best, that way you will achieve the most effective results.

 May your skin be glowy, dewy, fresh and beautiful!!

As always,

Thank you so much for being here!

Until next time,

Dora Salazar

Medical Aesthetician

 

Prevent lines and wrinkles while you sleep

Sleep is essential for rejuvenation

The body uses a lot of energy throughout the day to execute the different tasks starting from essential ones such as breathing, eating, walking etc. not to mention the endurance that it needs to fight the constant battle against free radicals, chemicals, and a polluted environment just to mention a few.

So why is getting 7 to 9 hours of sleep so important?

As you snooze off your body begins its repairing mode by releasing healing hormones, one very important is the growth hormone which influences cell regeneration making your skin look more rested and youthful.

Sleep shortage on the other hand, increases stress levels making you more irritable and depressed. It also affects your memory, you become more lethargic and forgetful.

 It dramatically increases inflammation which can exacerbate skin conditions such as: acne, rosacea, eczema etc.. In addition, poor circulation and improper drainage of toxins have a direct effect on the skin color and tone, so it starts to look lifeless and blotchy. Lines and wrinkles as well as dark circles and puffiness around the eyes become more accentuated. 

During the day we are constantly facing aging aggressors; pollution, UV rays etc. But it is at night time that the skin uses all it forces to recover and heal itself.

Here are some tips to help you prevent and treat lines and wrinkles while you sleep:

TRY TO SLEEP ON YOUR BACK

I know.. it is soo hard!

I personally have tried it for years and I am still a work in progress. 

But as the old say states: “practice make masters” so hopefully one day I will reach that goal.

USE A “SILK” FABRIC PILLOWCASE

If you can’t sleep on your back, the next best thing is use a silk pillowcase. The fabric is really soft and it stays smoother so it doesn’t create crinkling. Make sure you buy one that fits tight on your pillow, the tighter the better.

EXFOLIATE

Exfoliating the skin once or twice a week before your  bedtime routine allows better absorption of active ingredients and removes dead skin cells forcing new cells to resurface.  A scrub works fine, but if you are looking for more dramatic results, a chemical based exfoliant would be ideal. Glycolic, lactic acid or enzymes are perfect for anti-aging purposes. You can find these in the form of toners, pads, cleansers or even overnight masks.

HYDRATE

Hydration is key at night time. Perspiration occurs while you sleep and the skin reaches for essential components to reestablish balance and of course water is a crucial element. Ingredients such as hyaluronic acid, panthenol, sodium PCA are fantastic hydrators.

NOURISH

There is not a better time for deep rejuvenation than night time. It is the time the skin uses to repair the damage that occurred during the day. So why not take advantage of this process and provide the skin with corrective ingredients that will help stimulate skin cells to regenerate.

Let’s begin with retinol, one of the most researched ingredients. It speeds up cell renewal encouraging the skin to shed off dead skin cells and replace them for newer cells. One tip about using retinol: because it is a very active ingredient you must introduce it carefully.

A good rule of thumb is to start using it every third night the first week, then move to every other night and eventually if your skin tolerates it well, you can use it every night. If you get too much dryness or peeling that means you are using it too often, so go back to using it less often until you find the best frequency of use for your skin. Also, I like to use a moisturizer on top to counteract the risk of dryness and irritation.

Other fantastic ingredients are:

  • peptides
  • stem cells

These work by cellular communication. Their functions are to repair, restore and stimulate the formation of new tissues to improve overall functionality of the skin’s structures. Pretty cool eh!

If you have dry skin, look for ingredients like ceramides and phospholipids they are essential to restore the skin’s protective barrier and to complete the anti-wrinkle arsenal, antioxidants of course are always helpful since the skin is in constant battle with free radicals some of the best are vitamin C, vitamin E and resveratrol.

HAVE A NICE CUP OF TEA AT BEDTIME

Not only will it help you relax and get you ready to doze off… but herbal teas like calendula and nettle contain essential elements such as:  antioxidants, vitamins, minerals  along with other properties that help rejuvenate skin cells preventing the breakdown of collagen and elastin, strengthening the immune system , reducing  inflammation and yes… fighting lines and wrinkles.

In life we tend to appreciate things more and as they become essential.

That is when we make them a priority. I hope I gave you very good reasons to make your beauty sleep a priority because it is certainly an essential to good health and beauty.

For me, specially now as I get older, a good night sleep is an extension of my beauty routine.

I feel it is as important as the skin care products I use everyday because one thing I understand very clearly :

” It is always a better day, when you had a good night SLEEP!” 

Thank you so much for being here.

Until next time,

Dora Salazar

Medical Aesthetician

 

 

10 Beauty secrets for women over 40

 

One amazing thing happens as we grow in age…

I can say this with strong confidence at 50 — priorities change, and we can see with great clarity that we are the most beautiful when we accept and love the uniqueness of being ourselves, imperfections and all…

Now, it is also true that right before our eyes things start to change and when it comes to our beauty routine some adjustments must be made.  At this time the most assertive phrase would be :

“ LESS IS MORE”

I am sure that most women would agree that their objective is to look fresh and feminine in an effortless way. And yes, my friend that is all possible when you know a few secrets that can work wonders to save time and give you a flawless look.

  1. HYDRATE, HYDRATE, HYDRATE

There is nothing that adds more years to your face than dehydrated skin, it marks all the fine lines and creates shadows making you look older, so before you apply your makeup make sure you use a good serum and moisturizer to plump up the skin. A good trick is to apply it when the skin is still a little damp.

  1. EXFOLIATE REGULARLY TO MAKE YOUR MAKEUP APPLICATION SMOOTHER

Exfoliating at least once or twice a week to get rid of dead skin cells not only helps your skin look more radiant but betters the performance of your products and makes the skin smoother so the makeup looks silkier.

  1. APPLY YOUR FOUNDATION WITH A DAMP MAKEUP SPONGE OR BRUSH

Either you want to use a foundation or a tinted moisturizer (which you can create your own by mixing a few drops of your foundation with your moisturizer) applying it with a damp makeup sponge or brush will make it look more dewy, disguising imperfections and avoiding the makeup to sink into the pores.

  1. USE A FOLDED TISSUE TO DRAW THE OUTER EDGE OF THE EYELINER

This trick, I learned from a great makeup artist and I have been doing it ever since. It really works…If you have stopped using eyeliner because it is impossible to draw a neat line in the outer corner, fold a tissue and use the straight sharp edge pressing the tissue against your face creating a line between the outer corner of the eye and the outer end of the eyebrow, it gives you the perfect alignment to create the line and it is also very helpful for applying eye shadow, the upward angle gives the illusion of a lifting effect. Once you are done just dispose the tissue and the makeup will look nice and neat.  Use a little concealer if you need to clean it up at first but practice make masters and once you have done it a couple times you will be an expert.

  1. USE LIP LINER TO STOP LIPSTICK FROM BLEEDING

Some people consider this an extra step but it is well worth the time, using a lip liner allows the lipstick to stay put longer. In addition, since it has a thicker consistency, it works as a barrier so the lipstick doesn’t bleed into the fine lines.

  1. USE A PEACH COLOR CORRECTOR TO CAMOUFLAGE DARK CIRCLES

With age the skin loses volume and it is even more noticeable around the eye area, making you look tired. Poor circulation can cause the blood to become stagnant and it shows through creating a dark shadow commonly known as dark circles, it can also be hereditary. In the color wheel opposite colors neutralize each other, and orange neutralizes purple so a peach color corrector will help disguise the darkness. Once neutralized, apply your regular concealer over it… and Voila!!

  1. SPRAY YOUR FINISHED MAKEUP WITH A MIST OF MINERAL OR ROSE WATER

Once you have applied the finishing powder which is essential to seal the makeup and make it last longer the skin can take a pasty look if went a little bit heavy with the powder. Just spray your face with a fine mist of rose water or mineral water and it makes it look more real and natural.

  1. USE CREAM EYESHADOW

It is not that powder eyeshadows come with an age expiring date; I am sure that you can enjoy them both, but cream eyeshadows glide smoother and have better coverage. As the eyelid loses elasticity cream eyeshadows can be applied with more precision while powder shadows can be a little bit more challenging.

  1. GO SUBTLE ON HIGHLIGHTER

Remember highlighters bring out or emphasize the feature or the area and darker shadows recede or disguise. When choosing a highlighter I recommend the ones that have more like a pearl finish and not the ones with shimmer. The latter tend to accentuate enlarged pores and fine lines.

  1. USE TWO SHADES OF BLUSH TO CREATE A LIFTING EFFECT

Apply a neutral shade angling up along the check bone until the temple to form a lifting effect and then add a rosy tone to the apple of the cheek to create a youthful effect.

And remember it’s not about doing it with perfection. It is about having fun and experimenting with colors and products and finding what works best for you and most importantly… what makes you feel BEAUTIFUL !

Thank you so much for being here

Until next time!

Dora Salazar

Medical Aesthetician/ Cosmetologist/ Electrologist C.M.E./ Massage Therapist/ Makeup Artist

 

 

How to treat hyperpigmentation in summer

Summer time is to have fun and enjoy the outside world, but that arduous heat from the sun makes it a hard season to treat hyperpigmentation.

Regardless of what type of hyperpigmentation you experience, either solar damage, melasma (hormonal), or post- inflammatory (after acne or injury), it can get more accentuated when exposed to the sun. This is because pigment cells called melanocytes get excited with the heat which causes inflammation.

Melanocytes get active and respond by producing more melanin. The pigment that protects and shields your skin from harmful sun rays.

That is why most people suffering from hyperpigmentation complain about those areas getting darker during summer months.

And even though the sun and hyperpigmentation don’t like each other, there are certain things you can do to help prevent the pigmented areas from getting darker or to lighten up the dyschromias (discolorations).

HERE ARE SOME TIPS TO AVOID HYPERPIGMENTATION FROM GETTING DARKER IN SUMMER:

  • Use a good sunscreen and reapply often every 90 minutes or every time after swimming or excessive sweating. Apply 20 minutes before sun exposure.
  • Avoid extreme heat and direct sun exposure. Use a sun umbrella or look for a shade.

Be aware that just the reflection of the sand or concrete is enough to cause a reaction on the pigment production. This is one of the reasons why many people see a worsening of the pigmented areas and they complain that they have not been directly exposed to the sun.

  • Use a wide brim hat of at least 3″ to protect the face.
  • Avoid exfoliating skin treatments like chemical peels, micro needling or microdermabrasion etc. and products containing exfoliating acids or scrubs or/and retinoids before sun exposure.

This is a BIG ONE!! Exfoliated skin is more vulnerable to sun damage and your skin will be more prone to sun damage and the hyperpigmented areas will be triggered to get darker.

  • Avoid exposure to heat from hot whirlpools, warm pools or saunas. Hot steam also over excites the melanocytes.
  • Consume foods rich in antioxidants.

Antioxidants raise your natural defenses to protect your skin from harmful sun rays. Specially those rich in vitamin C and A. Some of the best known to support your skin from within are:

blueberries, watermelon, greens like spinach and kale, tomatoes, walnuts, carrots and green tea among many others.

_____________________________________________________

SKINCARE INGREDIENTS TO LOOK FOR

If you already have hyperpigmentation and are looking to brighten and lighten up the pigmented areas, look for skincare ingredients that help to moderate the production of melanin creating a lighter more even skin tone.

To name the most popular skincare ingredients, I must start by mentioning the most prevalent; “hydroquinone”. I personally don’t care for it at all. Not only it is a very controversial skincare ingredient but has significant levels of toxicity, so much so that it has been banned from many countries in Europe and Asia.

In the U.S. it is approved to be sold over the counter at 2% and prescription strength 4%.

My personal experience after working with many dermatologists for years that prescribed hydroquinone in higher percentages like 6 or 8% was that it had a great start and showed a quick lightening effect but after it reached its peak, no more improvement was perceived and a rebound effect was often observed after long term use or the ingredient use was suspended.

I prefer more natural alternatives known as tyrosinase inhibitors. Tyrosinase is an enzyme directly involved in the production of melanin. Therefore, suppressing the production of this enzyme helps to reduce melanin production resulting in a brighter, more even skin tone.

Powerful tyrosinase inhibitors are:  Ascorbic acid, Kojic Acid, Azelaic Acid. Arbutin. licorice, mulberry to name a few have had great success at giving the skin a brighter more uniform tone.

I wish you a healthy and happy Summer!

Until next time,

Dora Salazar

Medical Aesthetician

 

How to boost the immune system

The best way to defend your body is with a healthy immune system

Mother nature is perfect and it has given us a natural army that lives in our body ready to fight at any time against foreign invaders. It not only defends our body from the attack of microorganisms, it also cleanses cells that have been damaged or are ill.

In a nut shell, it keeps us healthy.

There 2 types of immunity the non-specific that is in charge of targeting any and all foreign substances or microorganisms that the body perceives as invaders and the specific immunity which is a more complex form of defense involving B and T lymphocytes.

B cells produce the antibodies that identify the microorganism and the T cells directly attack and kill the invader.

There must be a balance between microorganisms and the immune system for good health.

APPROXIMATELY 95% OF INFECTIONS ORIGINATE IN MUCOUS AREAS

EYES, NASAL AREAS, AND MOUTH

Hence, why it is so important not to touch our face, or rub our eyes.

Nonetheless, our body knows best and these areas are protected by natural antibodies called IGA immunoglobulin type A that neutralize viruses as soon as they enter our body.

All other main entrances like the tonsils, gut, liver, lungs, etc., have macrophages ( swallowing cells) that collect and get rid of unwanted matter.

Infection occurs when bacteria, viruses or other microorganisms enter our body and begin to multiply causing the body to react.

And an infection spread occurs when the infection is transmitted from an infected person to a healthy person or through other sources of contact like infected surfaces etc.

Let’s dive a little into how the body works and what we can do to stay healthy and minimize the risk of infection.

The body has protective barriers:

THE SKIN

THE MUCUS

EAR WAX

THE STOMACH ACID

THAT IS WHY WHEN WE ARE AT RISK, OUR BODY REACTS BY COUGING, SNEEZING, VOMITING, DIARRHEA ETC.

What weakens your immune system:

The same way that we can strengthen the immune system there are lifestyle practices and habits that can weaken it.

Here are some of the most detrimental that we should avoid as much as possible:

  • Sugar
  • Alcohol
  • Smoking
  • Suppressed Emotions
  • Toxins
  • Poor nutrition
  • Poor Sleeping habits
  • Excessive Exercise
  • Processed foods
  • Stress

GOOD PRACTICES TO IMPROVE THE IMMUNE SYSTEM

To have a healthy and happy immune system practicing good habits can make all the difference between getting sick or staying healthy.

So what makes our immune system happy:

  • A good laugh
  • Stress Reduction
  • Exercise in a balanced form
  • Crying to release emotions
  • Having good quality sleep 7 to 8 hours
  • Following a good nutritional diet
  • Avoiding an overload of toxins
  • Good Hydration
  • Consuming prebiotics (foods rich in fiber that feed our good bacteria)
  • Taking probiotics if in need of balancing the intestinal flora
  • Taking food-based supplements when necessary
  • Eating our last meal at least 3 hours prior to going to bed, that way we  support our body to use all its energy in repairing itself instead of using it on digesting the food

FOODS THAT STRENGTHEN YOUR IMMUNE SYSTEM

  • KALE
  • SPINACH
  • BROCCOLI
  • BERRIES :BLUEBERRIES, STRAWBERRIES, RASPBERRIES
  • PRE AND PROBIOTICS
  • MELON
  •  KIWI
  • SWEET PEPPER
  • SPIRULINA
  • CHLORELLA > increases the level of antibodies
  • MUSHROOMS

OTHER PRACTICAL TIPS THAT HELP YOU PREVENT INFECTIONS:

  • Washing your hands regularly
  • Taking off our shoes when we get to the house
  • Washing fruits and vegetables ( A mix of water and vinegar or water and baking soda is easy and effective )
  • Changing your pillowcase regularly
  • Switching to healthier skincare and beauty products

 

By supporting your immune system, you are protecting your body and keeping proper functioning of all systems. Also, let’s not forget that emotions and stress have a powerful influence on our immunity, so maintaining good mental health is crucial to stay strong and healthy.

 

Until next time,

Dora Salazar

 

 

 

References

Deeply Holistic A guide to intuitive self-care/ Author Pip Waller

How not to Die/ Author Michael Greger, MD., FACLM

Como fortalecer tu sistema inmunológico

La mejor manera de proteger tu salud es mejorando tus defensas

La madre naturaleza es perfecta y nos ha dado un ejército natural que vive en nuestro cuerpo listo para luchar en cualquier momento contra cuerpos invasores.

No solo defiende nuestro cuerpo del ataque de microorganismos, sino que también limpia las células que han sido dañadas o enfermas.

En pocas palabras, nos mantiene saludables.

Existen dos tipos de inmunidad, la no específica que se encarga de atacar a todas y cada una de las sustancias o microorganismos extraños que el cuerpo percibe como invasores y la inmunidad específica, que es una forma más compleja de defensa que involucra

a los linfocitos B y T.

Las células B producen los anticuerpos que identifican el microorganismo y las células T atacan y matan directamente al invasor.

Debe haber un equilibrio entre los microorganismos y el sistema inmunológico

para una buena salud.

 

APROXIMADAMENTE EL 95% DE LAS INFECCIONES SE ORIGINAN EN ÁREAS MUCOSAS:

OJOS, ÁREAS NASALES Y BOCA

Por eso es tan importante no tocarnos la cara ni frotarnos los ojos.

No obstante, nuestro cuerpo sabe más y estas áreas están protegidas por anticuerpos naturales llamados inmunoglobina IGA tipo A que neutralizan los virus tan pronto como ingresan a nuestro cuerpo.

Todas las demás entradas principales, como las amígdalas, el intestino, el hígado, los pulmones, etc., tienen macrófagos (células que atrapan y se tragan) y eliminan la materia no deseada.

La infección ocurre cuando bacterias, virus u otros microorganismos ingresan a nuestro cuerpo y comienzan a multiplicarse causando que el cuerpo reaccione.

Y la propagación de una infección ocurre cuando la infección se transmite de una persona infectada a otra persona o a través de otras fuentes de contacto, como superficies infectadas, etc.

Veamos cómo funciona el cuerpo y qué podemos hacer para mantenernos saludables y minimizar el riesgo de infección.

El cuerpo tiene barreras protectoras:

LA PIEL

LAS MUCOSAS

LA CERA DE LOS OIDOS

EL ÁCIDO DEL ESTÓMAGO

ES POR ESO QUE CUANDO ESTAMOS EN RIESGO, NUESTRO CUERPO REACCIONA TOSIENDO, ESTORNUDANDO, VOMITANDO, DIARREA ETC.

Lo que debilita nuestro sistema inmunológico:

De la misma manera que podemos fortalecer el sistema inmunológico, existen prácticas y hábitos de estilo de vida que pueden debilitarlo.

Estos son algunos de los más perjudiciales que debemos evitar tanto como sea posible:

  • Azúcar
  • Alcohol
  • Fumar
  • Emociones suprimidas
  • Toxinas
  • Mala Nutrición
  • Malos hábitos de sueño
  • Ejercicio excesivo
  • Alimentos procesados
  • Estrés

 

BUENAS PRÁCTICAS PARA MEJORAR EL SISTEMA INMUNOLÓGICO

Practicando buenos hábitos puede marcar la diferencia entre enfermarse o mantenerse saludable.

Entonces, ¿qué hace feliz a nuestro sistema inmunológico ?

  • Una buena risa
  • Reducción de estrés
  • Ejercicio en forma equilibrada
  • Llorando para liberar emociones
  • Tener una buena calidad de sueño de 7 a 8 horas.
  • Seguir una buena dieta nutricional
  • Evitar una sobrecarga de toxinas
  • Buena hidratación
  • Consumir prebióticos (alimentos ricos en fibra que alimentan nuestras bacterias buenas)
  • Tomar probióticos si necesita equilibrar la flora intestinal.
  • Tomar suplementos a base de alimentos cuando sea necesario
  • Comer nuestra última comida al menos 3 horas antes de irnos a la cama, de esa manera apoyamos a nuestro cuerpo para que use toda su energía para repararse a sí mismo en lugar de usarlo para digerir los alimentos.

 

ALIMENTOS QUE FORTALECEN NUESTRO SISTEMA INMUNOLÓGICO

  • COL RIZADA
  • ESPINACAS
  • BRÓCOLI
  • LAS BAYAS – ARÁNDANOS, FRESAS, FRAMBUESAS
  • EL MELÓN
  • EL KIWI
  • El PIMENTÓN DULCE
  • ESPIRULINA
  • CLORELLA> aumenta el nivel de anticuerpos naturales
  • HONGOS

 

OTROS CONSEJOS PRÁCTICOS QUE NOS AYUDAN A PREVENIR INFECCIONES:

  • Lavarse las manos regularmente
  • Quitarnos los zapatos cuando lleguemos a la casa
  • Lavado de frutas y verduras (Una mezcla de agua y vinagre o agua y bicarbonato de sodio es fácil y efectivo)
  • Cambiar tu funda de almohada regularmente
  • Cambiar a productos de belleza y cuidado de la piel más saludables

 

Al apoyar nuestro sistema inmunológico, estamos protegiendo nuestro cuerpo y manteniendo el funcionamiento adecuado de todos los sistemas.

Además, no olvidemos que las emociones y el estrés tienen una poderosa influencia en nuestra inmunidad, por lo que mantener una buena salud mental es crucial para mantenerse fuerte y saludable.

 

Hasta la próxima vez,

Dora Salazar

 

Referencias

Profundamente holístico Una guía para el autocuidado intuitivo / Autor Pip Waller

Cómo no morir / Autor Michael Greger, MD., FACLM

Los Suplementos de Colágeno , funcionan?

Los suplementos de colágeno están en auge y afirman devolverle una piel luminosa y combatir el envejecimiento. ¿Merecen la pena probarlos?

El colágeno es la proteína más abundante en el cuerpo. Es un polipéptido que contiene diferentes tipos de aminoácidos como: glicina, prolina, glutamina y arginina, forma parte de todos los tejidos conectivos del cuerpo: piel, cartílago, hueso, etc.

Hace que la piel se vea suave y flexible y ayuda a mantener su elasticidad.

A medida que envejecemos, la producción de colágeno disminuye causando pérdida de volumen en la piel, lo que contribuye a la formación de líneas y arrugas y al adelgazamiento de la piel. Para cuando una mujer llega a la menopausia, habría perdido aproximadamente el 30% del colágeno.

Sin embargo, no solo la edad afecta la producción de colágeno, estilos de vida poco saludables y hábitos ambientales como la luz ultravioleta, el tabaco, el estrés, la contaminación y la mala nutrición también contribuyen a la disminución de los niveles de este.

Debido a que el colágeno juega un papel importante como una de las proteínas vitales en el proceso de envejecimiento, su suplementación ha ganado gran popularidad en el mercado de la belleza prometiendo mejorar la textura de la piel y la aparición de líneas y arrugas.

¿Hasta qué punto es esto cierto?

Vamos a profundizar un poco más.

En primer lugar, es importante comprender que el cuerpo no absorbe el colágeno directamente. Debe descomponerlo en partículas más pequeñas y luego convertirlas en aminoácidos biodegradables que pueden usarse como fuente natural para reforzar la producción de colágeno de tu propio cuerpo.

Las opiniones entre los expertos son diversas, en cuanto a si los suplementos de colágeno realmente ayudan a que la piel se vea más joven. No hay muchos estudios que confirmen sus beneficios y la mayoría de los estudios son proporcionados por los fabricantes.

Sin embargo, existe alguna evidencia que sugiere que tomar un suplemento de colágeno puede ayudar a su cuerpo a producir más colágeno al proporcionar aminoácidos esenciales. Algunas personas informan haber visto una mejora en la apariencia de líneas y arrugas, elasticidad e hidratación de la piel.

Los resultados no ocurren de la noche a la mañana, puede tomar algún tiempo de uso regular para ver una diferencia notable y es necesario continuar con la suplementación para mantener los resultados.

Debido a que el colágeno es una proteína, puede ser difícil de digerir para algunas personas.

Por lo tanto, es recomendable probar diferentes marcas para ver cuál le resulta de más provecho y que pueda digerir con más facilidad.

Los precios de los suplementos también varían ampliamente.

Algunos productos pueden ser muy costosos. Además, es importante comprender que estos suplementos no están reemplazando los beneficios de una dieta saludable.

Si prefiere un “enfoque totalmente natural”, le alegrará saber que estos aminoácidos también se pueden encontrar en los alimentos nutritivos.

Un alimento que ha adquirido gran popularidad recientemente es el “caldo de huesos”, rico en minerales y otros compuestos saludables que incluyen …

—Lo has adivinado: “colágeno”.

Otra vitamina que tiene una demanda muy alta es la vitamina C, un cofactor del colágeno. El cuerpo usa vitamina C para producirlo.

Por lo tanto, los alimentos como las frutas y verduras que contienen altas cantidades de vitamina C son esenciales para mantener una síntesis saludable de colágeno.

El azúcar, por otro lado, es perjudicial para la piel porque desencadena un proceso llamado “glicación” en el que las moléculas de glucosa se adhieren a proteínas como el colágeno en su cuerpo formando nuevas moléculas llamadas AGE. Estas moléculas de AGE degradan el colágeno y la elastina, haciendo que se pongan rígidas y pierdan elasticidad.

Una dieta saludable rica en proteínas y nutrientes continúa siendo la fuente más confiable para darle al cuerpo lo que necesita para mantener una producción adecuada de colágeno.

 

 

Alimentos que aumentan el colágeno:

  • Grasas saludables
  • Nueces
  • Caldo de hueso
  • Pescado
  • Pollo
  • Huevos
  • Granos ricos en proteínas
  • Vegetales rojos
  • Verdes oscuros
  • Cítricos
  • Aguacate

Practica buenos hábitos de estilo de vida como:

  • Sueño adecuado
  • Ejercicio
  • Buena hidratación
  • Relajación

Evite el estrés, fumar y el alcohol, azúcares simples y carbohidratos.

La buena noticia es que tenemos control de cómo envejecemos.

 

Como dijo Janey Lee Grace:

 

“Envejecer es inevitable, pero cómo envejecemos es opcional.”

 

Dora Salazar

 

Other interesting readings:

What is the Normal Aging Process of the Face & How to Stay Looking Young by Dora Salazar

Collagen Supplements For Better Skin? By Holistic guru Dr. Weil

The Truth on What Collagen Really Does for Your Skin, Hair, and Bone Health

BY ALEXA ERICKSON / Reader’s Digest

24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain.

11 Collagen Boosting Foods

Products that I have tried

Neocell Marine Collagen with hyaluronic acid & vita-mineral youth Boost

Bulletproof Collagen protein

Liquid Biocell Skin by Modere

Great Lakes Collagen Hydrolysate