Skin Health What to Take: 1. Quality Multivitamin-mineral formula: a. Cornerstone for health; should include other minerals (e.g.

lycopene, collagen) 2. Fish oil with EPA: a. Omega-3 fatty acids EPA and DHA b. 1000 mgs of EPA daily c. 250-500 mgs of GLA from borage or evening primrose 3. Marine Fish Collagen: a. 500-1000 mgs of marine collagen (fish collagen) daily 4. Quality Probiotic: a. Top: bifidobacterium infantis 35624 (Align by Procter & Gamble), lactobacillus plantarum 299V (LactoFlamX by Metagenics) b. Take at least 1 billion CFU (colony-forming units) daily 5. Super-food: a. Provides plant-based antioxidants (phytochemicals) b. Contains colourful fruits, vegetables, whole grains c. Check if contains fish collagen, rice bran, ceramides, lycopene, cocoa, flavanols, silica from horsetail extract Tolerable Upper limits Folic Acid Niacin Vitamin B6 Vitamin A Vitamin C Vitamin D Vitamin E Choline Boron Calcium Copper Fluoride Iodine Iron Magnesium Manganese 1000 mcg 35 mcg 100 mg 3000 mcg 2000 mg 50 mcg 1000 mg 3500 mg 20 mg 250 mg 10 mg 10 mg 1100 mcg 45 mg 350 mg 11 mg

Molybdenum Nickel Phosphorus Selenium Vanadium Zinc Water -

2000 mcg 1 mg 4000 mg 400 mcg 1.8 mg 40 mg 3L

Consume colourful vegetables Green tea is great, but matcha is the best Consuming omega 3 fatty acids is actually like putting on sunblock SPF of as low as 15 still effective Fish: o Farmed salmon is high in PCBs that are linked to cancer and cognitive dysfunction o Halibut liver oil is high in vitamin A; Inuit consume around 50K IU of vitamin A per day and are acne-free Need to consume Essential Fatty Acids: o Omega 3 EPA (omega 9 not as important) o 500 mgs of Omega 6 GLA from borage oil (or could be evening primrose oil) o Absorption of GLA is doubled when taken with yoghurt ACE Vitamin consumption: o Studies show that taking vitamin C (2 grams), vitamin E (500-1000 IUs) and Vitamin A family carotenoids (25 mgms) for several weeks will significantly lower sunburn response to UV radiation in humans. But synergy is important (taking them together) o Taking any of these vitamins alone is linked to faster rates of aging, and in some cases, higher risk of cancer Foods High in Antioxidants applesauce Black-eyed peas dates oatmeal Purple sweet potato cinnamon asparagus Blue berry eggplant oranges raspberry avocado broccoli figs parsley Red cabbage beans Brussel sprouts ginger peaches spinach beets cherries Green tea pears strawberry Bell peppers cilantro kale plums tangerines

Apple vinegar Black berry cranberry nuts prunes

tomatoes

Supplements: o Steer clear of synthetic supplements; instead use plant-extract supplements or whole foods, as the synthetic supplements are less effective o Lycopene is very good for the skin AGEs: o Food cooked with high, dry heat contains elevated levels of AGEs, agents that cause skin aging. o Boiling, poaching, stewing and steaming food is the best way to prepare a meal o Baking is generally not a good way to prepare a meal Green tea and lycopene can prevent AGE formation Cinnamon inhibits AGE formation Aged garlic extract is excellent in inhibiting AGE formation Alpha Lipoic Acid is an excellent universal antioxidant Having good intestinal bacteria helps Human gut: o Healthy levels of probiotic bacteria are associated with longevity and clearer skin o Topical application of bifidobacteria improves the elasticity of the skin o Lactobacillus and bifidobacteria o Overindulgence in alcohol depletes lactobacillus o Constipation and toxins in the gut can trigger acne/ other skin disorders Oral consumption of broccoli sprouts maintains higher levels of CoQ10 and decreases body-wide markers of oxidative stress The Brain-Skin Connection: o Stress: In a study, women with the highest levels of perceived stress had markers of cellular aging equivalent to a decade of more additional aging o During stressful times, we tend to consume more high-carb, high-calorie foods as snacks. So when stress approaches, the best approach is to prepare healthy veggie snacks. o Sardines are loaded with tryptophan (and vitamin B6 that helps absorption), a sedative that can be converted into serotonin (fell-good brain chemical); and a greater feeling of satiety o High fibre breakfast cereals reduce fatigue and emotional distress, boosting cognitive function o Mindfulness meditation: after 8-weeks, see higher brain activation in areas governing positive emotions; better immune response, reduces anxiety and stress o Relaxation Response via concentrative meditation through a mantra or pointed concentration (as opposed to mindfulness, which is also very effective) 10-20 minutes: brain-wave MRI shows regulation of brain waves associated with

o o o o o

o o o o o o Acne: -

relaxes wakefulness, maximal awareness, deep insights, and intuition; can influence genetic changes Exercise: simply walking could be the most effective form of exercise; walking and being in nature helps. Plants in the workplace reduces the psychological response to stress Jasmine aromatherapy for sleep: studies show less tossing and turning and waking up feeling less anxiety Using humour is key: study best comedians of all time Key study: Healthy diet rich in fruits, veggies, whole grains, legumes and soy Exercise and stress management intervention Four dietary supplements: fish oil, selenium, vitamin C and vitamin E Improved telomerase activity after 3 months by 30%; this is the longevity enzyme Fish collagen (oral supplement with marine-fish cartilage with collagen and GAGs) can significantly improve dermal thickness and elasticity; namely hydrolyzed fish collagen Fish collagen is known to reduce fine lines/ dryness, improve skin tone by providing a more even colour distribution of the skin The impact of marine fish collagen supplements can be enhanced with antioxidants and other skin supporting ingredients Administering probiotics with GLA doubles the absorption of GLA CoQ10: primarily affects skin health; produces mitochondrial energy 60 mgs of CoQ10 daily for three months reduces the volume and depth of eye wrinkles Topical vitamin B3 (nicotinic acid or niacinamide) can improve even complexion There is no scientific evidence to suggest sunscreens protect against melanoma ; synthetic chemicals in sunscreens can be toxic Omega 3 EPA is good for the skin when applied topically CoQ10 significantly improves skin appearance

Salycylic acid and glycolic acid peels (high concentration) work well to exfoliate the skin Aim for about 30 grams of fiber a day Milk consumption stimulates acne Mackerel, herring, sardines and salmon are excellent sources of EPA and DHA Cinnamon is rich in antioxidants Matcha is excellent: high in antioxidants and can be added to other foods (better than other types of green tea) o Green tea contains EGCG (topically reduces sebum on skin)

o Anti-inflammatory Low glycemic foods: drink apple cider vinegar Eat Omega 3 eggs Lactobacillus acidophilus and lactobacillus bulgaricus are associated with lower rates of acne in clinical trials Steam vegetables (rather than boil) to preserve nutrients Constipation is associated with acne; probiotics help to move intestinal contents