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  • 8 Ways to Reduce and Prevent Acne

    Holistic skincare from the inside out to help reduce and prevent acne

    Skincare is essential to looking and feeling your best. Common skin ailments, like acne, can drastically impact your self-esteem and confidence and here at TMB we understand how challenging and emotionally draining that condition can be.

    The key to improving your skin lives in your gut

    Don’t click away! What we’re saying is a real thing. You’ve probably heard of the “gut-brain” connection, but did you know about the “gut-skin” connection? Our skin is our largest and most porous organ, so it makes sense that what we put in (and on!) our bodies affects our gut, sometimes causing acne and other skin conditions.

    Skin issues are often a sign of something going on deep under the surface, such as a gut related issue. It’s important to tackle the underlying cause when it comes to formulating a long-term strategy. As much as we’d all like to slap on a cream and call it a day, skin/gut health is significantly more complex but addressing it correctly can have far more long term and lasting results.

    Customized protocols make the difference in healing your gut and as a result reducing acne

    Many of our patients with SIBO, leaky gut or other gut issues report being acne-prone. Once they begin their customized and comprehensive protocols that are designed to heal their gut microbiome, their overall health improves dramatically and their acne clears up.

    So to help you achiever clear skin, we’re going to recommend some simple strategies to first help heal your gut.

    8 easy tips to heal your gut and improve your acne

    1. DITCH ACNE TRIGGER FOODS

    Certain foods, such as gluten, dairy, corn, soy and sugar can cause an inflammatory response in your body, which can physically appear as skin rashes/blemishes. The two food sources that are most likely to trigger skin issues are sugar and dairy. Why? We’ll tell you! When we eat sugar, our blood sugar increases, and when this happens, insulin also increases. When insulin increases, it stimulates an increase in androgens and sebum production, causing breakouts!

    2. AVOID GLYPHOSATE – EAT ORGANIC!

    Glypho-what? Glyphosate is a widely used, highly toxic chemical and herbicide that is sprayed on most conventional (non-organic) crops, like wheat, grains like barley and oats, corn, soy, sugar, peanuts and legumes. It has been associated with damaging health effects including fertility problems, detoxification enzyme destruction, damage of the gut microbiome, endocrine disruption and even plays a role in breaking down our collagen. The health of our skin relies on collagen, so we recommend avoiding glyphosate as much as possible and sticking to organic foods wherever possible. You can check out Environmental Working Group’s Clean 15/Dirty Dozen list for some guidelines!

    3. LOAD UP ON ANTIOXIDANTS

    Research shows that those with a higher amount of antioxidants in their diet report less acne than those without. Make sure to include plenty of of colourful, organic fruits and vegetables in your daily diet, as they have been linked to improvements in the underlying drivers of acne. Sneak some leafy greens into your morning smoothie or include them as an easy side dish to your lunch or dinner.

    4. ADD CUT-SUPPORTING COLLAGEN

    Collagen is rich in amino acids (like Proline and Glycine) that support the integrity of the gut lining. As we age, collagen production naturally declines which can cause physical signs of aging and skin issues. Increasing collagen levels can be beneficial as it helps your skin appear firmer, increase smoothness, and help your skin cells continue to renew and repair. Find out more about collagen and why it matters here. (LINK TO COLLAGEN ARTICLE)

    5. EXERCISE REGULARLY

    One of the reason’s why exercise is so important is because sweating is one of your body’s natural methods of detoxifying. Research shows that physical activity improves sleep quality, reduces stress levels, improves insulin function, manages blood sugar and boosts your immune system, all of which support skin health. It’s totally a win-win situation!

    6. KEEP A CLEAN BEAUTY ROUTINE

    It’s essential to cleanse and exfoliate your skin to get rid of dirt, residue and any barrier of dead skin cells that are clogging your pores. This is especially important for those with acne-prone skin. Unfortunately, many personal-care products are poorly regulated and commonly made from untested chemicals that can damage your gut which starts the skin outbreak cycle all over again, so it’s important to choose organic products with natural ingredients.

    7. EAT PROBIOTIC RICH FOODS

    Foods such as sauerkraut, kimchi and kefir are great sources of beneficial bacteria that can improve the health of your gut. Remeber healthy gut means healthier skin. Skin issues often mean that there are more bad bacteria than good living in your gut, and probiotics can help fix this ratio, reduce inflammation and heal the gut-skin axis.

    8. SUPPLEMENT WITH VITAMIN C

    Vitamin C is high in antioxidants and is essential in maintaining healthy gut flora balance. It’s also a necessary component in the synthesis of collagen, which as we mentioned promotes healthy, vibrant skin. We recommend https://the-movement-boutique.myshopify.com/” target=”_blank”>Stellar C!

    Take care of the skin your in and reduce or prevent acne by paying attention to your gut.

    The key to healing acne is to address the deeper underlying issue of one’s gut. It might sound odd, but try our tips and see the difference that a healthy gut has for healthy skin.

    Visit TMB to talk in more detail about your gut/skin health! We take a holistic and integrative approach to healing. We use functional tests to identify and address the root cause of your skin issues. We address diet, lifestyle factors, food sensitivities, hormone and gut imbalances etc. in order to create long lasting transformations. We also insist on high performing skincare products that are 100% organic that won’t cause any excess work for your liver.


    About The Movement Boutique in Toronto – Pilates, Chiropractic, Functional Medicine

    TMB The Movement Boutique

    Located on Yonge Street in Toronto, The Movement Boutique serves the areas of Summerhill, Rosedale and Yorkdale with Pilates classes and much more. Our philosophy is centred on a holistic, multimodal approach to health, grounded in the latest therapeutic techniques and clinical research. Our approach: Optimal health cannot be attained through a single therapeutic lens; injuries are often the result of a constellation of lifestyle issues, including dysfunctional movement patterns, trauma, nutritional deficiencies or destructive habits of mind.

     

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  • Sitting is the New Smoking – Using Pilates to balance your sedentary lifestyle

    On average, how many hours a day do you spend sitting, uninterrupted? One hour? Two hours? Three…or more? It turns out that hitting a Pilates class or three each week, while great for your mobility and muscle tone, may not be enough to counteract those sitting spells! (more…)

    KEEP READING

  • How to Get Glowing Skin from the Inside Out

    how to get glowing skinBeautiful, healthy, glowing skin – is there anyone who doesn’t want that? A balanced complexion isn’t just beautiful, it can also signify the state of your health, youthfulness, even your happiness or stress level. Of course, these messages are happening on a subconscious level, but they are so pervasively accepted, that taking care of your skin is a drive that’s become a billion dollar industry. The only trouble is that that industry is focused on working from the outside in, and not always working well at all.

    Achieving truly healthy skin isn’t as simple as buying fancy creams and committing to invasive procedures. In fact, the key to getting what you want on the outside isn’t on the outside at all! Getting the healthy happy skin you’ve always wanted starts by focusing on the inside out!

    Our skin is our largest organ and its health is endangered all the time. But between exposure to the elements, stress, pollution, poor nutrition, and of course, natural aging, our skin is constantly fighting for its health.

    So how can we maintain healthy, glowing skin when the odds are stacked against us?

    By giving our skin the attention and care it so rightly deserves.

     

    Reduce inflammatory foods

    Inflammation isn’t just the root of disease, it can also be the root of many skin ailments including acne, eczema, psoriasis, and more. Just as reducing inflammatory foods can positively affect your other systems, the effect of reducing inflammatory foods can be read on the surface of your skin! Try removing common inflammatory foods for at least 4 weeks to start to see an improvement in your skin’s health.

     

    Remove these Inflammatory Foods

    Eat these Foods that Fight Inflammation

    Gluten & Wheat products

    Dairy (particularly cow’s milk and cheese)

    Corn

    Soy

    Refined sugar

    Processed foods and beverages

    ‘Junk’ food

    ‘Fast’ food

    Dark, leafy greens

    Tomatoes

    Berries

    Fatty fish

    Olive, avocado, and coconut oil

    Green Tea

    Water

    Probiotics

     

    Increase your water intake

    We know that water is essential to helping our bodies function best, but did you know that it is the best way to ensure that nutrients are delivered effectively. Water intake also helps to flush out toxins. Especially if you’re experiencing skin conditions, it’s important to make sure that you’re helping your body to rid itself of toxic residues and components that could be causing these symptoms.

    Make sure you’re getting enough hydration every day by eating and drinking adequate amounts (remember there’s water present in everything you eat and drink, especially if you’re juicing or consuming lots of fruit and veggies) and drink water whenever you feel a thirst coming on. In spite of the classic “eight 8-ounce glasses” per day advice, there’s really no magic amount of water everyone needs to consume per day to stay hydrated. But, new research suggests that women could safely consume a total of approximately 2.7 litres (91 ounces) of water from all beverages and foods each day and that men could safely drink about 3.7 litres (125 ounces) daily.

     

    Facial Rejuvenation Acupuncture

    If you thought acupuncture was only for the body, think again! Facial Rejuvenation Acupuncture is a natural alternative to Botox which works with the meridians to release congestion in the skin and increase circulation and collagen production. In addition, facial acupuncture can also help to reduce fine line and wrinkles and other signs of ageing around the eyes and forehead. Facial acupuncture can also tighten sagging skin and can even out paleness and redness. Sometimes known as ‘cosmetic acupuncture,’ it’s a fantastic alternative to the common injectables that have become so popular in anti-aging.

     

    Watch TMB’s Facial Rejuvenation Acupuncture demonstration!

     

    Collagen

    Most of us are deficient in collagen! Daily collagen consumption will help to maintain internal collagen levels. Try bone broth soup made with high collagen base like chicken feet, or some collagen powder in your smoothie!

     

    Hyaluronic Acid

    As much as we can influence our skin health from the inside out, you can – and you should – also take care of your largest organ from the outside in. That way you can meet in the middle, so to speak. Hyaluronic acid is an incredible hydrophilic (water-loving) chemical that is found naturally in our bodies, particularly in our eyes and joints. It’s moisturizing, hydrating properties are why it’s so often used to treat arthritis, cataracts, and even dry eyes. Because of this, hyaluronic acid is also an amazing ingredient for healthy, supple skin. Here’s why:

     

    As we age, our skin’s ability to preserve moisture slows down, and we start to lose firmness, elasticity, and fullness. Hyaluronic acid has an incredible ability to replenish the moisture we lose, helping skin to look and feel softer, smoother, and glowy because of is super hydration effects.

    One of the most studied and proven skin care ingredients, you can find many topical skin care products and anti-aging treatments that feature hyaluronic acid. Along with wearing a suitable SPF, topical hyaluronic acid is a fantastic way to heal your skin from the outside in while you increase your glowing health from the inside out.

     

    Skin Care

    While it’s important to have a good skincare regime, it’s also important to know what’s in the products you put on your face. Seek out quality ingredients that will enhance your health not add toxic burden to your system. We like organic skin care lines like Ilya, Eminence, Consonant, Carina Organics, Adeeva, and Canadian Brands like Buck Naked, and Living Libations. There are lots of good natural care products for your skin, please choose wisely.

    Now that you’re ready to take care of your largest organ from the inside out and the outside in, there’s one more thing – and that’s enjoying the self-care process of maintaining beautiful, healthy skin! After all, skin care should be pampering as well as effective. Here’s one of our favourite DIY masks to help you on your journey to your most healthy skin:

     

    Anti-Inflammatory, Anti-acne Mask to soothe redness and calm reactive skin:

    1/4 cup whole grain oats

    2 tablespoon warm water

    1 teaspoon honey

    1/2 teaspoon ground turmeric

    Blend together in a blender and spread on cleansed skin 15-20 mins rinse off warm and then cool water followed by a natural lotion.

     

    To your good health,

    The team at The Movement Boutique

    1246 Yonge St, Suite 203

    Toronto, Ontario M4T 1W5

    admin@themovementboutique.ca

    416-548-4226


    About The Movement Boutique in Toronto – Pilates, Chiropractic, Functional Medicine

    TMB The Movement BoutiqueLocated on Yonge Street in Toronto, The Movement Boutique serves the areas of Summerhill, Rosedale and Yorkdale with Pilates classes and much more. Our philosophy is centred on a holistic, multimodal approach to health, grounded in the latest therapeutic techniques and clinical research. Our approach: Optimal health cannot be attained through a single therapeutic lens; injuries are often the result of a constellation of lifestyle issues, including dysfunctional movement patterns, trauma, nutritional deficiencies or destructive habits of mind.

    Learn more…

     

    KEEP READING