Skin Care

Inside & Out

_

WARNING: this article contains repeated use of the words; self love and self acceptance. These words are not used lightly, they just need to be strongly emphasised.

_

Your skin is living marker of where you have been, and where you are now. It reflects what your body has been though or what is still is going on in your body. It may be influenced by environmental factors, emotions/stress, hormones, disease, genetics or what you’re putting in your body. What ever the source is, it is very useful in looking at what your body needs, inside and out.

Skin performs many important roles, it is more than just aesthetics. It regulates your body temperature, defends agains infection with oils, it secretes smells to help the body detoxify. Not to mention holding our tissues and gooey bits in place! Our skin is largely regulated via our blood circulation which facilitates the building of collagen, necessary cell metabolism (repair & regeneration) & antioxidants that clean up any cellular debris so our skin can shine! So we need to treat those pores with respect!

Routine as a ritual

A skin routine is stopping to take notice of yourself, to care for the skin you’re in. Look inward and start from a place of self love and nurturing. See your worth, then find the ways you want to enhance and honour yourself. Looking for ‘imperfections’ can turn pretty sour if your don’t start with this mind set….

It can be as simple as a night time cleanse, and morning cleanse and moisturise. This is where many more steps can become involved. If you’re curious to make a change I suggest seeking a skin care professional’s advice. I tend to get a facial somewhere nice and natural ( Dr. Haushka etc). You will get good advice, they will be able to answer any of your questions and sell you all the products your heart/wallet desires!
I personally pick up 0-2 items then source the rest myself.

I like to keep it simple and sustainable. Here are some tips I have picked up along the way:

• ALWAYS take make up off completely before bed ( I use a reusable Sante by Enjo microfibre cloth - its amazing, you don’t even need any cleanser!)

• Use a cream cleanser not a alcohol based or foaming cleanser - this will strip the good skin balancing oils from your skin.

• If you have acne (especially on cheeks or worse on one side) - look at the fabric and stuffing of your pillows. Natural, breathable fibres (anything but polyester) will allow your skin to breathe at night.

• NATURAL PRODUCTS. the more natural the better. that goes for make-up too. Chemicals such as BPA and Phthatales can disrupt your Endocrine system and potentially make you problem worse (not to mention the other effects on you hormones).
  For more on this have a listen to: https://goop.com/the-goop-podcast/how-to-avoid-the-chemicals-that-disrupt-hormones/

• FOOD. What goes in must come out.
  - If you have red skin, look at what heating substances you’re consuming (ie alcohol, coffee & chilli)
  - If you’re having breakouts with pussy pimples look at the cloying & sticky foods you’re eating (ie refined sugar, deep fried food & dairy),
  - If you’re skin is dry and pale look into if you’re getting enough nutrients and healthy fats in your diet.
  These are simple examples of how bringing balance into diet can help give the body a chance to process, repair and regenerate.
  Scroll down to previous FOOD blog to see more on how important food is to your health.

• HERBS & SUPPLEMENTS
  I suggest seeking a health professionals advice before spending money on too many over the counter herbs and supplements. They may be right for you, but there may be something even better that may help your skin, body and health in a more holistic way.

Skin According to Chinese Medicine

This skin is regulated by the Lungs, as the strength of the Lung energy will determine strength of the skins’s pores function of keeping bacteria and disease out of your system. Another way of saying that you skin and immune system are intrinsically linked. The colour and vitality of the skin are an indication of the temperature, flow and consistency of Blood and Qi in someones body.

Facial diagnosis and reading the lines of a persons face is also a part of Chinese Medicine that is commonly used to analyse a persons constitution or disposition. As discussed earlier, the skin tells a story - Chinese Medicine has the tools to connect that to the inner workings of the body, and aims to align the inner and outer self to achieve a more harmonious existence.

Treatment for skin conditions such as, acne, rosecea, scaring, pigmentation and more are dynamic and will most commonly involve a combination of Acupuncture, Chinese Herbal Medicine and Dietary (and lifestyle) Therapy. Treatment lengths and protocols differ greatly depending on the individual.

Cosmetic Acupuncture & Facial Gua Sha and Massage

Both of these tools of practice have gained worthy praise in the media recently. These methods both aid in increasing the blood circulation in the face, which mediates all the previously mentioned benefits of fresh blood in your face! It is also where the Yang channels of the body either begin or end - so stimulation of these points will bring bright and warm Qi closer to the surface of the skin, encouraging a smooth luminous appearance - as though someone has turned the lights on. Facial Acupuncture in particular stimulates the production of sweet sweet collagen and elastin in the skin to reduce lines.

I massage on my moisturiser of a morning, its a bloody lovely way to wake up! making sure there is ample lubrication I focus the strokes up towards the hairline and flatten out any crinkles I may find on the day. Have a look on YouTube for a massage routine!
_

Contact me here if you have a question about a condition or treatment aspect.

_

Protection

There are a few helpful things I have learnt to help reduce and further skin damage:

• Drinking plenty of water

• Trying to reduce (or better yet spend a few consecutive days/weeks/months without) coffee, smoking, drugs and alcohol

• Be aware of your sun exposure, the time of day and period you are expose matters a great deal. A clever friend of mine put me onto an App called ‘D-minder’ that takes into equation your location, skin type, clothing coverage - and is a timer for the safe amount of time you can be exposed to the sun without getting burnt!

• Sunscreen is under the microscope at the moment. It is full of chemicals that do block UV rays but have other effects on the body and the environment (such as increasing ocean acidity levels which affects marine life and coral). To avoid these chemicals there are wonderful Mineral Sunscreens with no Nano particles in them, see here for more info. I use these sunscreen when the sun cannot be avoided in the middle of the day. I want to try Zoe Foster Blake’s tinted Zinc moisturiser for a daily option…have a look here!!

• Lastly, and this is one close to my heart; Picking at pimples. As satisfying as it is, resist the temptation! It spreads bacteria and makes more pimples!

Keep an eye out for environmentally friendly, chemical free skin care products, clever people are making more all the time.

Let me know if you have any questions (or miracle products I don’t know about…!!),

Dr. Stephanie Luxton (Chinese Medicine)

Mental Health

I recently heard mental health being compared to dental health. It is something we need to take care of daily to ensue a healthy and strong state of being.

Whilst we cover a brief component of mental health whilst studying Chinese Medicine - it does not compare to the vast knowledge, experience and officialdom of a mental health care professional. It is one of the greatest gifts you can give to your self, its in the name - health care/self care.

If you, or someone you know is struggling emotionally or menally, contact a mental health professional. Here is a link to a variety of support lines via Mental Health Australia.

Self Care

Recognising that you are worthy of care, attention and healing can be the first step towards a happier life for some people.

I often encourage my patients to build up their ‘tools in their tool-belt’ when it comes to self care. It may be a process, but finding the right modalities and practitioners that fit with your personality and situation is key in long term healing and well being.

Here are some modalities that I have recommended to my patients and why:

Primary Care

- Counselling/psychology/psychiatry: Having an outside perspective from an educated and experienced mental health care provider is pivotal in understanding your own situation and how to move forward.

Adjunct Therapies

Acupuncture and Chinese Medicine: These help address the source of stress and relieve symptoms of stress that are playing out in your body such as insomnia, palpitations or low energy. More about Mental Health from a Chinese Medicine perspective below.

- Hypnotherapy: This modality is excellent in dealing with the subconscious. Also for treating addictions that can hinder mental health such as drug and alcohol dependency.

- Group Meditation: This can offer a positive environment for sharing a group healing experience. It is also encouraging to see and meet other people who are motivated to learn more about themselves and and how to achieve a calm state of being.

- Energy Healing and Reiki: I have found both of these modalities to be deeply healing. It may also offer the change you need to take the next step in your life, whether that is making a change or commitment or loosening the restrictions you have made for yourself and others.

-Diet, Rest and Exercise: These should really be at the top of the list. In order to function mentally and emotionally we need these basic physical foundations to be in place in whatever capacity is possible at the time.

Chinese Medicine and Mental Health

According to Chinese Medicine the emotions play a vital role in health and can have a significant role in disease. Different emotions effect the body in a myriad of ways. It may be a ‘chicken or the egg’ situation, where you are unsure if it is the illness or emotional stress that started first.
Each of the organs in the body can be impacted more significantly by different emotions:
Lungs - Greif
Spleen & Stomach - Worry and overthinking
Liver - Anger and Frustration
Kidneys - Fear
Heart - Over excitement
Gall Bladder - Indesciciveness

Any of these emotions may spill over to effect the function of one organ or another.
For example - Excessive stress or frustration may impede the Liver’s role of moving Qi around the body resulting in headaches and a red complexion. But because the Qi is backing up and unable to move it impairs the neighbouring organs of the Lungs and the Stomach causing shortness of breath and acid reflux.

As seen in recent, widely available studies, the correlation between stress and its physiological effects on the body are clear. Please visit the Information Page and click on the Mental Health icon for more on the effects of stress on the body.

Acupuncture and Herbal Medicine can assist in shifting these emotions and strengthening your body’s resistance to stress. Please contact me for any further information.

-Dr. Stephanie Luxton (Chinese Medicine)

Memory

Recently I have had people in the clinic asking me how to improve their memory….

Before addressing this from a Chinese Medicine perspective, the first piece of advice I suggest is Mindfulness… Yes it may be a bit of a triggering term for some, but it makes such a difference in strengthening your ability to jump back into the moment that something has happened.

Mindfulness

Improving your awareness of the current situation makes each moment more significant. Practicing daily mindfulness or meditation can decrease mental clutter - so when you’re performing a task or talking with someone - you’re not thinking about what you have to cook for dinner or pick up from the shops. Listening and deeply processing information in real time gives you a greater chance of appreciating and remembering it later on.

This is a great habit to get into to for a plethora of reasons; stress relief, to better your sleep and to improve your cognitive function in general - a very good place to start.

I recommend the ‘1 Giant Mind’ free meditation to just about anyone who’ll listen. It is down to earth, simple and approachable.

Dictracted?

Reduce the opportunities for distraction. Technology makes this one difficult, but take notice of how many tasks you’re trying to do at once… Scrolling on your phone while someone is talking with you, multiple screens at once, generally opting to look down not up...
Making the change to favour looking up may take practice and persistence, but is well worth it.

Brain Power + Chinese Medicine

We can see that the memory often declines as we age which is considered quite normal. Depending on our lifestyle choices and pre-existing constitutional make-up, it is believed in Chinese Medicine that you are born with a certain level of ‘fuel’ and as time goes on this fuel wears out. This is why as we age it is important to alter our lifestyle accordingly. Recognise your bodies needs. Incorporating rest and exercise - recovery time that the body may have not needed in our youth.

This ‘fuel’ can be broken down into terms of the different energies and substances in the body that nourish the brain. In Chinese Medicine it is the Kidney, Heart and Spleen organ energies primarily that can affect memory (Maciocia, G. (2015). The Foundations of Chinese Medicine: A Comprehensive Text. London: Elsevier Health Sciences UK. p.69-70). This is because in their own ways they all affect the quality and distribution of blood. For the brain to function at its optimal levels the blood needs to nourish it.

Taking a look at diet and lifestyle may lead to improvements - making sure a varied nutritious diet and enough water is being consumed along with ample exercise to pump enough blood through the head and brain. This is important discussion (in almost all cases regardless of memory) when it comes to improving health and wellbeing.

Also, keep in mind that a loss of body fluids (all sorts…), blood loss or trauma can lead to insufficient ‘brain food’ in the body. Think about how you feel after giving blood…! Another time to understand your body’s need for rest, recuperation and replenishment.

Ginkgo Biloba

A common self-supplementary treatment for memory is Ginkgo Biloba. From what I can ascertain, it is believed that Ginkgo improves micro-circulation in the body thus improving tissue and organ function. This may have a place in treatment for decreased memory capacity, but it depends, in my opinion, on the root cause of the memory dysfunction.

A 1990 randomised placebo controlled single-blind cross-over study found that Ginkgo improved red blood cell circulation, but not the cellular components found within the blood (Jung, F., Mrowietz, C., Kiesewetter, H., & Wenzel, E. (January 01, 1990). Effect of Ginkgo biloba on fluidity of blood and peripheral microcirculation in volunteers. Arzneimittel-forschung, 40, 5, 589-93. https://www.ncbi.nlm.nih.gov/pubmed/2383302).
This indicates to me that it may improve blood circulation, but not necessarily the vital blood nutrients required to improve memory from a Chinese Medicine perspective.

Medicine for the Brain

Herbal Medicine and Acupuncture work together to improve both the quality of the Blood and Qi movement for circulation. Ensuring the body performing at its peak - producing a high standard of blood and that sufficiently pumps through to the body and specifically to the brain.

These are helpful additions to any techniques you’re able to apply from the discussed topics above. Sometimes your body needs a gentle reminder of what is good for it.

.

After writing this blog I had a look to see what Ted Talks had to say about the matter and was glad to see I wasn’t alone in my opinion. Take a look at Joshua Foers 2012 talk on how he accidentally won a memorising competition and what he recommends to improve memory. https://www.ted.com/talks/joshua_foer_feats_of_memory_anyone_can_do?language=en#t-1185064

Please feel free to send me a message or make an appointment if you have any questions or think you need extra support in improving your memory.

Dr. Stephanie Luxton (Chinese Medicine)

Food

...a bit from a Chinese Medicine perspective.

I have a lot of patients asking about food, whether it is for weight loss or to support our treatment plan, I thought I would share a few simple things that can make a drastic difference to your health and wellbeing. 

Eat Seasonally
The medicine we need is in the food around us. Eating the fruit and vegetables that are in season is like taking medicine designed for the weather that we are surrounded by.
For example, Spring is upon us - this is the season where our Liver is at its peak. In Chinese medicine that means that we need to be eating green fast growing vegetables because our Liver likes to keep moving. Stagnant Liver Qi will happen when food/stress/poor diet constrains the Qi and it will feel like a tiger on a leash! Sore neck and shoulders, bowels that stop and start willy nilly, headaches, insomnia, you name it! So eating these gorgeous greens detoxes the Liver and ensures smooth movement of Qi and a calmer Spring time. 

Spring food to soothe the Liver Qi: Artichokes, Beans, Broad beans, Broccoli, Celery, Leek, Chives, Garlic, Radish, Mustard Greens, Asparagus, Sprouted beans, all the Citrus family, Zucchini, Silver beet, Peas, Baby Carrots. 

Here's a Spring Minestrone I love to make:

• Saute a Leek in some butter or oil in a large heavy bottomed saucepan, once soft add your celery, carrots, once that has softened up too - add 1 clove of garlic, when you can smell the garlic around your kitchen, add some of the firmer vegetables; Broccoli, the firm Asparagus stalks (save the tips for later).

• The trick is adding the vegetables bit by bit and letting them sizzle in the pan before you start adding your stock. Take your time. It brings out all their beautiful flavours and makes your soup wayyyyy more interesting than boiled veggies.

• I nearly always add some kind of pasta half way through cos thats how I roll. But rice is good in it too, or potato or carb free!

• Start adding stock bit by bit like you would a risotto when things are getting a bit hot in the pan... until its the soup consistency of your liking then you can add your broad beans, fresh peas and asparagus tips! finish with a good helping of chopped chives and parsley, good olive oil and some parmesan!

• Modify how ever you like!

• If I'm organised I'll use a home made bone broth because it contains heaps of collagen, minerals and amino acids that are essential for your body.

More about bone broth below...

Your Stomach is a cooking pot
Metaphorically speaking, so depending on your own 'digestive fire' (how strong/tolerant your metabolism is) there are some things you should keep in mind. 
Eating cold and raw food is like throwing ice cubes into a saucepan - water cools down your pot making it less effective and steam fills the kitchen. This can equate to feelings of bloating, water retention, low energy and problems with the bowels. From a Chinese Medicine perspective, cooked food is much more easily digested. That doesn't have to be heavy food, steamed and stewed foods are common throughout Asia for this reason. This is a head start you can give your self for nutrient absorption and a productive metabolism.

Broth
Used through out many cultures to cure a cold, this magical liquid is more than a nostalgic bandaid. If you are willing and able to ingest animal products, bone broth is an excellent source of collagen, minerals, amino acids. So as you can imagine all of these elements assist in healing, recovery from illness/fatigue, improving energy levels, improving the quality of the skin, the list goes on! The long cooking time of bone broth is important and means we are able to extract these valuable substances from the skin, flesh and bones of the animal. Please remember that organic - ethically farmed animals are going to provide the best broth.

I recently listened to the GOOP podcast 'Herbs, Spices, and Proteins to Live By' featuring Dr. Josh Axe, DNM, DC, CNS, a certified doctor of natural medicine, doctor of chiropractic and clinical nutritionist. They spoke about diet from a Chinese Medicine and Ayurvedic Medicine Doctor perspective, he has lots to say about lots of things... but I was particularly captured by his research on the nutritional benefits of bone broth, namely for cellulite, arthritis and digestion! Here is an article from his website. Very in-depth with relevant research referenced. 

You can use broth in the obvious soup situation, or freeze down into an ice-cube tray for sauces and marinades. Or you can sip on a cuppa in the morning if your a savoury sally like me!

Enjoy your Spring time feasting,
and as always if you have any questions let me know or book and appointment.

Dr. Stephanie Luxton (Chinese Medicine) 

Sleep

One of the first questions I ask during a consultation with a patient is, 'how are you sleeping'?

Many of my patients come in for seemingly unrelated issues and answer this with an; 'oh yeah, I've got insomnia'. Like it's no biggie or cannot be resolved. Well, there is much we can do to help.

It seems like such a simple concept, but so many of us aren't getting enough sleep or not good enough quality sleep. There's been a lot of research exactly why the human body needs sleep and what effect it has on the body. 
Here are just a few of the benefits:

• Recovery: healing tissue damage, cleansing the blood, restoring cellular function to maximum capabilities
• Clearer thinking: processing memories of the day to allow for new ones the following day, which will lead to a reduction in stress and apathy equally. (delete full stop)
• Beauty: cellular repair means a brighter complexion and plumper collagen cells in the skin

But HOW do you sleep better, right?
Despite our busy lifestyle, we really need between 7 to 9 hours sleep per night.
And good quality sleep!

Sleep Hygiene is paramount. To begin with, there needs to be a reduction in stimulants: caffeinated tea, alcohol and electronic devices, (seem to be) are the main culprits I see.

Not using a TV/iPad/smart phone in the bed OR bedroom

Having quiet time before bed is so important because the light from these devices is super stimulating ... more than you think. Dimming the light and using blue light helps, but doesn't change the huge amount of information that is thrust into our brains. And we get so much of that at other times during the day. 

Going to bed with a busy mind is like closing all the curtains but not turning off the lights 
What a waste of electricity! Resisting the temptation to look at a cute kitty video in bed is tough (trust me, I know) but your brain, body and spirit will all thank you for it.

Having 20-60 minutes screen free time before bed is going to help tremendously. 
Ushering your mind into relaxation mode allows the transition from 'fight or flight' to 'rest and digest' to happen more cohesively and will encourage DEEP sleep to take place. Quiet time may include - reading, music, creative writing, beauty/relaxation regime, stretching, meal prep, meditation... the list goes on!

If you're doing all this and your sleep is still not quite right; you're waking during the night, can't get to sleep and/or feeling sh*tty the next day. There may be a deeper lying imbalance influencing your sleep.

From a Chinese Medicine perspective, the body needs to be in balance. *Qi and blood needs to be flowing freely and be of a good quality for the mind to rest at night. If there are emotions that are hindering this smooth flow of Qi and blood around the body, you may find you wake early in the morning then stare at the ceiling waiting to drop off again. Or if you're utterly exhausted and the quality of the blood is lacking, just when you think you're ready for sleep, the mind wont be able to settle and you may toss and turn for hours before you finally drift off to sleep. Or heat in the body may cause hot flushes at night when the body should be cool and calm.
Whatever the issue is, addressing the root cause of the problem may restore balance and allow deep sleep to occur so the body can do its thing!

Often when the sleep is disrupted a plethora of problems follow, this is why it is one of my first questions and first aims to resolve. Quite often when we address why the sleep is disrupted, good sleep follows and this has the capacity to heal in a powerful way.

- Dr. Stephanie Luxton (Chinese Medicine)

Here is a TED Talk on the benefits your brain receives from deep sleep, and how to achieve more out of sleep by increasing something called 'delta-waves'... by sleep scientist Dan Gartenberg

This one is very entertaining and hugely eye opening about the benefits of and research into sleep. CAUTION STRONG ADULT CONTENT & LANGUAGE.

Here is another TED Talk by Neuroscientist Jeff Iliff about exactly how your brain recovers and clears metabolic waste during sleep. Of scientific language but still accessible.  

*Please refer to the GLOSSARY for the descriptions of any unfamiliar Chinese Medicine terminology.

Period Pain

As women, many of us are affected by period pain to varying degrees. From what I have experienced myself and what I have seen in the clinic it can be debilitating, annoying, frustrating and even soul crushing. Chinese Medicine had had success in treating period pain through many different methods including herbal medicine and acupuncture. 

Our strategies are to find the imbalances and even things out, herbs may supplements the blood, balance out hormones and improve circulation to relieve pain. Acupuncture reinforces this and in acute episodes of pain has the potential to block pain signals to the brain! 

Here are some things I have found to help:

Herbs: Keeping up your herbs in the weeks leading up to and during your period is imperative in keeping the blood flow smooth and your muscles relaxed. Different women present with different presentations  - but rest assured there is a unique herbal prescription with your name on it!

Stay Warm: Cold knees? Icy toes? Reaching for the hot-water bottle during that time of the month? If this sounds like you, even in the warmer weather, it makes a marked difference to keep our lower half warm in particular. Warmth encourages movement, and cold contracts and stagnates. The 'yin' acupuncture meridians of the legs have a close relationship to blood, menstruation and fertility so we need them to be moving as smoothly as possible. This means slippers at night and warm feet, ankles and legs during the day.

Be conscious: once spasms or cramps start it can seem to make the whole body what to contract as a kind of protection mechanism. Think fetal position. If you can try and resist this temptation, use your mind to scan your body, take deep, calming breaths, notice of exactly where your cramps are and tell your muscles to relax - it may seem impossible and only last momentarily - but it is a powerful technique when out of reach of your acupuncturist. 

Keep in mind - period pain is not normal. It is an indication of an imbalance that your body that needs to be fixed, so do what you need to do to get through your day, but keep in mind that this doesn't need to be, and shouldn't be the norm for you. 

You don't need this pain in your life, reach out and help yourself.
 - Dr. Stephanie Luxton (Chinese Medicine)