Dr. Robbi’s Blog

What does it take to make a life-changing decision to improve one’s health? For some, it’s illness, a near-death experience or even the loss of a loved one. For others, it might simply be the realization that an unhealthy lifestyle will one day catch up with them. A 68-year-old patient of mine recently reported it was a shopping trip with her aunt, who was almost 90 at the time, that prompted the decision to enhance her health.

What was her motivation? It didn’t come from clothes that wouldn’t fit, pictures of lingerie models on the walls of the store, or an unpleasant reflection in a dressing-room mirror. Instead, it was when a fellow shopper asked if she and her aunt were twins that she knew she needed to make a change.

Like many of us, my patient found herself backed against a wall and her first thought was, “Get me to the spa!” And while that might be a good step, a commitment to exercise and improved nutrition is often the best therapy. Unfortunately, the multibillion-dollar beauty business is a great cover-up for an unhealthful lifestyle. Cosmetics, plastic surgeons, drugs and airbrushing offer instant gratification, and these options are regularly substituted for more natural and, in the long run, more effective choices.

One of the simplest and most important things we can do to revive our appearance, physical health and mental acuity as we age doesn’t involve cosmetic changes or a trip to the spa; it’s as easy as supplying our body with the nutrient-rich food and physical activity it so desperately needs. Beauty literally comes from the inside, and it takes responsible day-to-day choices to ensure this translates outwardly. Here are some suggestions on what you can do - starting today - to cultivate beauty from the inside out.

1. Control the Inflammation

One of the best ways to reclaim and maintain health, and even take years off of your appearance, is to control something called inflammation. Simply put, inflammation isheat, swelling or pain. When it is chronic, inflammation can make us age prematurely, and has been associated with diabetes, heart disease, arthritis, depression, cognitive decline and other conditions.

Inflammation can take many forms. Many of us have chronic, smoldering inflammation that causes digestive disorders such as gas, bloating, heartburn and irritable bowel. Others exhibit inflammatory problems in the form of acne, eczema or psoriasis. Sources of inflammation in Americans’ lives include stress, obesity, smoking, drugs and sedentary lifestyles. One of the leading inflammatory triggers is unhealthful food, including sugars, red meat, artificial ingredients, gluten, trans fats and alcohol. Packaged and processed foods, especially those laden with hormones, antibiotics and preservatives, also contribute to inflammation. An inactive lifestyle, combined with a diet favoring inflammatory foods, can lead to free-radical damage, which might spur disease and appear in the skin as lines and wrinkles.

The first step toward looking and feeling better is an improved diet that includes plenty of vegetables, lean protein sources, green drinks, beans and raw foods. It’s also important that inflammatory grains, such as pasta and bread, be replaced with foods such as quinoa, buckwheat and wild rice, which are more easily digested by most people.

2. Maximize Nutrient Absorption

While the above dietary choices might seem obvious, there’s one important thing to remember: It’s not entirely what we eat that leads to good health; it’s also what we’re able to digest and properly absorb. You need to thoroughly digest healthful foods in order to garner the most benefit from their nutrients. One of the best ways to ensure proper digestion and assimilation is through the use of digestive enzyme supplements and probiotics. Digestive enzymes provide the following:

• better digestion of cooked and processed foods;
• enhanced nutrient absorption;
• reduced digestive stress, which can increase energy for immune function; and
• decreased food sensitivities and digestive disorders, such as indigestion.

One secret to gorgeous skin, hair and nails is optimal digestion and nutrient absorption. Enzymes can help repair and rejuvenate the skin from the inside out while they help restore youthful vitality and energy. Most people would also benefit from a probiotic supplement to improve nutrient assimilation and immune health. Probiotics, known as “friendly bacteria,” help restore and maintain a healthful bacterial balance in the colon and intestines, reducing the likelihood of conditions such as leaky gut syndrome.

Many years ago, probiotics offered me the first successful step in winning my battle against eczema, a personal problem I had dealt with for most of my life. At its worst, the skin rash covered my entire body, and the only solution from dermatologists and medical doctors was a lotion that had serious side effects, including thinning my skin. It was only later that I realized poor digestion and stress were at the root of my problem, and probiotics became part of the solution.

3. Make Healthy Lifestyle Choices

In addition to eating nutritious foods and getting the proper enzymes and probiotics, I recommend that many of my patients make the following lifestyle choices: drink plenty of water; try to get a good night’s sleep; exercise regularly; reduce prescription and over-the-counter drug use; and use stress-management tactics. Most life-changing health practices can take place at home, naturally, without a tremendous amount of expense or expertise. All it takes is a firm commitment and realistic expectations. Remember, you’re worth it!

To Your Health
November, 2009 (Vol. 03, Issue 11)

By Dr. John Maher

Throughout your lifetime, numerous environmental insults work to damage and alter your “sheath,” otherwise known as your skin. Indeed, more than 80 percent of the visible changes that age the skin are caused by outside factors like the sun, detergents and pollutants.

Besides minimizing such exposure, we may actually be able to prevent and reverse some of the visible signs by fighting chronic inflammation and maintaining skin barrier function. To do this, we can rely on an easily accessible, all-natural source: good nutrition.

Researchers recognize that many natural foods have anti-inflammatory properties, mostly provided by healthy fats and antioxidants. Foods containing these skin-healthy fats include avocado, fish oil, flax seed, and olive oil. Olive oil and avocado provide barrier-supporting nutrients, called sterols, and anti-inflammatory monounsaturated (”good”) fats. Vitamins E and C, selenium, green and white teas, apples, cocoa and berries are also skin friendly; they supply protective antioxidants. Antioxidants fight off the bad guys (free radicals) to keep us looking young and healthy. Even probiotics, which are the friendly bacteria in our diets, aid in protecting the skin. Experts suggest we get more of the aforementioned foods and less red meat, fried foods, salt, sugar and white flour.

Nutracosmetics are nutritional supplements that produce a cosmetic benefit. Various studies have reported on the “cosmeceutical” value of ingredients like collagen extracts (hydrolyzed gelatin), and peptides and growth factors from dairy colostrum and whey. In one case study, researchers used omega-3 fatty acids to rehydrate skin via nutrition. Approximately 50 percent of women are affected by dry and sensitive skin. Dry skin can be a result of inadequate hydration and a lack of fatty acids in the diet. In one study, supplementing with omega-3 fatty acids (flaxseed and borage oil) resulted in a 12-fold increase in the omega-3 status of the skin in three months!

The other major defense against environmental damage is the antioxidant capacity of the skin. Bolstering the antioxidant defense system of the skin is an important strategy for reducing environmentally induced skin damage. Recent clinical trials in which green leafy vegetables, egg yolks, and marigold flower extracts ( all rich in lutein and zeaxanthin) were administered orally, topically, or both indicated that combined oral and topical administration provides the highest degree of antioxidant protection.

As we age, the essential mesh-like collagen structure of the skin’s layers breaks down, causing skin to lose its elasticity. When this happens, skin starts to dry and then lines and wrinkles become visible. Nutritional science suggests it is possible to reverse some of the damage and promote cell rejuvenation. Colostrum, which is the “first milk” of newborn mammals, contains peptides that regulate cell function and stimulate growth of collagen cells. These peptides may be taken as a supplement from bovine (cow) colostrum.

Gelatin is a form of hydrolyzed collagen commonly used in foods. It has long been reported that consuming gelatin can improve the structure and health of the skin, hair and nails. Indeed, proline, glycine and hydroxproline are the main amino acids in gelatin and collagen - and the skin, hair and nails. However, certain simple chains of amino acids called collagen peptides, sourced from gelatin, appear more promising. Collagen and elastin are often incorporated into cosmetics, but neither collagen nor elastin is able to penetrate the skin.

A Healthy Skin Strategy: Five Take-Home Points

• Stay well hydrated throughout the day and particularly during exercise and when the weather is dry.
• Avoid excess drying of the skin, which can be caused by detergent cleansers, sun and wind.
• Minimize ultraviolet (UV) exposure.
• Consume a variety of antioxidants and omega-3 fats with food and/or supplementation.
• Topically apply all-natural moisturizers containing antioxidants, sterols and healing peptides.

Recipes for Beautiful, Healthy Skin

Although consuming nutrients that support healthy skin appears to be more important than topical applications, the best results seem to come from combining oral and topical applications. The following recipe and mask are rich in antioxidants, omega 3 fatty acids, probiotics and/or peptides known to support skin health.

Smooth Skin Smoothie

The Basic Recipe: Mix 8-12 ounces of green tea with one scoop of a greens powder and 1 tablespoon flax seed.

• Option 1: Add I scoop of whey protein with colostrum, which not only adds skin healthy peptides, but also makes the smoothie more of a meal replacement.
• Option 2: Add 4 ounces of low-fat, high-active-culture yogurt to add friendly microorganisms (probiotics) that are good for the skin.
• Option 3: Add a packet ( tsp) of  plain gelatin 9 hydrolized collagen to add the amino acid building blocks  of all connective tissue (joints, skin, hair , nails).

Refreshing Nano Facial Mask

Mix the following ingredients in small bowl:

• ¼ teaspoon of a greens powder
• ¼ teaspoon whey protein with colostrum
• 1 tablespoon plain organic yogurt

After cleansing and drying your face, generously brush on your face, neck & top of your hands with facial brush or fingers. Let set for 20-30 minutes and shower off, or use a warm towel to whip off.

To Your Health
November, 2009 (Vol. 03, Issue 11)