What if I told you there's a simple wellness trick that only takes five minutes a day, costs nothing, and helps cleanse your body, inside and out? Dry skin brushing has a number of health benefits and is so simple to do.
So how does it work?
Your skin, the largest organ in the human body is an organ of elimination. One third of your body’s toxins are excreted through the skin and dry brushing helps to unclog pores and excrete toxins that become trapped in the skin.
To get started, follow the simple steps below:
1. Purchase a natural (not synthetic) bristle brush with a long handle so can reach all areas of your body.
2. Get naked and stand in a bathtub or tiled surface to catch the falling skin. (It's a bit gross, I know.)
3. Begin brushing by starting at your feet and moving in long sweeping motions toward your heart. Always brush toward your heart.
4. Brush several times in each area, overlapping as you go.
5. Take care as you brush over more sensitive areas, like breasts. Your skin will become less sensitive the more you dry brush.
6. Once you've brushed your entire body, jump in the shower. (I like to alternate between the hottest water temperature I can tolerate and the coldest. This stimulates blood circulation, bringing more blood to the top layers of the skin.)
7. After getting out of the shower, pat dry skin and apply a natural fruit oil like rose hip or coconut oil.
8. Continue to dry brush your entire body every day. Twice a day is recommended for best results. Remember to clean your brush with soap and water once a week. Leave to dry in a clean, sunny spot to avoid any mildew accumulation on your brush.
Try this for 30 days and see the results for yourself!
Some benefits of dry skin brushing:
1. You'll exfoliate dead skin.
Forget your in-shower loofah and body scrubs, this will ensure you have silky-smooth skin all year round!
2. It stimulates your lymphatic system.
Dry brushing your skin will kick start your lymphatic system, which helps you remove toxins from the body. The stiffer the bristles on the brush, the better the lymphatic stimulation you’ll create.
3. Dry brushing helps to reduce cellulite.
Cellulite is simply toxic materials that have accumulated in your body’s fat cells and are trapped, unable to be eliminated from the body. Forget lipo, dry skin brushing helps to break down any trapped toxins from within the body and help your body eliminate them through its usual elimination channels.
4. It unclogs pores and de-congests skin.
Dry skin brushing unclogs your skins pores and helps your skin absorb more nutrients. Daily skin brushing promotes healthy, breathing skin. It's a real treat for the largest organ in our bodies!
Green Vegetables Protect the Heart
By Dr. Joel Fuhrman MD
Green leafy vegetables are superior to other foods in their nutrient density, and unsurprisingly, greater intake of leafy greens is associated with reduced risk of cardiovascular disease.1, 2 Greater consumption of cruciferous vegetables (a family of vegetables known for their anti-cancer effects, it includes many leafy greens such as kale, cabbage and bok choy), are similarly associated with lower risk of death from cardiovascular disease and from all causes.3
Oxidative stress is known to be a significant contributor to the development of cardiovascular disease. Our antioxidant defenses are a combination of dietary compounds and the body’s own antioxidant enzymes, and there is evidence that when we eat cruciferous vegetables, their phytochemicals signal the body to produce its own protective antioxidant enzymes, by activating a protein called Nrf2.
Nrf2 is a transcription factor, a protein that can increase or decrease the expression of certain genes. Nrf2 works by binding a specific sequence present in genes called the antioxidant response element (ARE). In the presence of certain phytochemicals, Nrf2 travels to the nucleus of the cell to induce that cell to produce natural antioxidant enzymes and protect against inflammation.4, 5 Essentially, Nrf2 is a messenger through which beneficial phytochemicals from the diet turn on the body’s natural antioxidant and anti-inflammatory protection mechanisms.
For example, one study on sulforaphane (a phytochemical found in broccoli) showed that once activated, Nrf2 suppresses the activity of adhesion molecules on the endothelial cell surface to prevent binding of inflammatory cells and therefore retard atherosclerotic plaque development.6 Another study showed that sulforaphane and other isothiocyanates (cruciferous vegetable phytochemicals), by activating Nrf2, blocked inflammatory gene expression and oxidative stress in endothelial cells inhibiting aging of the vascular tree.7 Sulforaphane also helps maintain the integrity of the blood-brain barrier, a vascular system that is crucial for proper brain tissue function, via activation of Nrf2.8 The point is that cruciferous vegetables are essential for excellent health and promotion of maximum lifespan.
Other phytochemicals that can activate Nrf2, iunclude anthocyanins (found in berries), EGCG (found in green tea) and resveratrol (found in grapes and peanuts).5, 9, 10 Exercise may also activate Nrf2.11 In contrast, smoking suppresses the protective actions of Nrf2; human endothelial cells exposed to the blood of smokers compared to non-smokers showed decreased Nrf2 expression, reducing antioxidant defenses.12 Not surprising that smoking and green vegetables have opposite effects!
Research on phytochemicals and the protective effects Nrf2 is still in its early stages, and as we learn more, we can expect exciting advances in the understanding of how phytochemicals work to promote health and extend lifespan.
1. Hung HC, Joshipura KJ, Jiang R, et al: Fruit and vegetable intake and risk of major chronic disease. J Natl Cancer Inst 2004;96:1577-1584. 2. Joshipura KJ, Hu FB, Manson JE, et al: The effect of fruit and vegetable intake on risk for coronary heart disease. Ann Intern Med 2001;134:1106-1114. 3. Zhang X, Shu XO, Xiang YB, et al: Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. Am J Clin Nutr 2011;94:240-246. 4. Donovan EL, McCord JM, Reuland DJ, et al: Phytochemical activation of Nrf2 protects human coronary artery endothelial cells against an oxidative challenge. Oxid Med Cell Longev 2012;2012:132931. 5. Han SG, Han SS, Toborek M, et al: EGCG protects endothelial cells against PCB 126-induced inflammation through inhibition of AhR and induction of Nrf2-regulated genes. Toxicol Appl Pharmacol 2012;261:181-188. 6. Zakkar M, Van der Heiden K, Luong le A, et al: Activation of Nrf2 in endothelial cells protects arteries from exhibiting a proinflammatory state. Arterioscler Thromb Vasc Biol 2009;29:1851-1857. 7. Huang CS, Lin AH, Liu CT, et al: Isothiocyanates protect against oxidized LDL-induced endothelial dysfunction by upregulating Nrf2-dependent antioxidation and suppressing NFkappaB activation. Mol Nutr Food Res 2013;57:1918-1930. 8. Zhao J, Moore AN, Redell JB, et al: Enhancing Expression of Nrf2-Driven Genes Protects the Blood Brain Barrier after Brain Injury. J Neurosci 2007;27:10240-10248. 9. Cimino F, Speciale A, Anwar S, et al: Anthocyanins protect human endothelial cells from mild hyperoxia damage through modulation of Nrf2 pathway. Genes Nutr 2013;8:391-399. 10. Ungvari Z, Bagi Z, Feher A, et al: Resveratrol confers endothelial protection via activation of the antioxidant transcription factor Nrf2. Am J Physiol Heart Circ Physiol 2010;299:H18-24. 11. Muthusamy VR, Kannan S, Sadhaasivam K, et al: Acute exercise stress activates Nrf2/ARE signaling and promotes antioxidant mechanisms in the myocardium. Free Radic Biol Med 2012;52:366-376. 12. Fratta Pasini A, Albiero A, Stranieri C, et al: Serum oxidative stress-induced repression of Nrf2 and GSH depletion: a mechanism potentially involved in endothelial dysfunction of young smokers. PLoS One 2012;7:e30291.
What is A BIA, and Why Do I need One?
Bioelectrical Impedance Analysis, or BIA, is a method of assessing and following changes in your Body Composition-the measurement of BODY FAT in relation to LEAN BODY MASS. It is an important part of your health and nutrition assessment, and it tells you how healthy your body is, inside. BIA (Body Composition Analysis) can also tell us if you are dehydrated and how healthy your cell membranes are, and much, much more.
Why is Body Composition Important to My Health?
Research has shown that Body Composition is DIRECTLY related to HEALTH. A normal balance of fat is associated with good health and longevity.
Excess fat in relation to lean body mass, known as "altered body composition", can greatly increase your risks for lower life expectancy, heart disease, high cholesterol, obesity, diabetes, liver disease, cancer and more.
The BIA (Body Composition Analysis) provides early detection of an imbalance in your body composition, which allows for earlier intervention and prevention. BIA gives measurements fluid and body mass that can be a critical assessment tool for your current state of health.
BIA (Body Composition Analysis) also measures your PROGRESS as you IMPROVE your health. Improving and maintaining a healthy BIA measurement can keep your body functioning properly for healthy aging.
Your BIA results can help guide us in creating a Personalized Dietary Plan, including the correct nutritional supplements, and exercise to help you maintain optimal health and wellness for a lifetime.
How Does a BIA (Body Composition Analysis) work?
A BIA reading is non-invasive, and done in our office with the help of sophisticated computer analysis. BIA is much more sophisticated than your bathroom scale, and very quick in giving results.
The analyzer "Calculates" and estimates your tissue and fluid compartments-using an imperceptible electrical current passed through pads placed on your hand a foot as you lie comfortably clothed on an exam table. In just minutes, we'll have detailed measurements to help create an effective, personalized program for YOU!
HOW to Prepare for your BIA
1. Please fill out the BIA Form before coming into the office, or arrive 15 minutes early and fill it out here (request from us at 860-657-4105).
2. Prepare for your BIA test be following these instructions:
a. Do not eat any food for 4 hours prior to your BIA test.
b. Do not exercise for 4 hours prior to your BIA test.
c. Do not drink any beverage containing caffeine for 4 hours prior to your BIA test.
d. Do not drink alcohol for 24 hours before your BIA test.
e. Drink your usual amount of water the night before and the day of your BIA test.
f. Wear socks that can be removed, do not wear pantyhose or compression stockings.
g. Do not apply lotion on your feet or hands the day of your BIA test.
In recent history, mankind has managed to drastically change the chemistry of the environment in which we live. For example, in 2010 alone, more than 4 billion pounds of chemicals were released into the ground, threatening a portion of the soil we grow our food in and the natural underground water tables that supply some of our drinking water within the U.S. Over 226 million pounds of chemicals were also discharged into surface waters such as lakes and rivers, according to the federal government’s Toxic Release Inventory. According to the U.S. Environmental Protection Agency, in 2010, toxic chemical releases had rising 16% from previous year. These numbers continue to grow each year.
To compound the problem of our toxic environment, we have refined away much of the nutritional value of our food supply and replaced it with artificial colorings, preservatives, flavorings, conditioners, etc. This poor quality diet, combined with extensive use of antibiotics in medicine and agriculture, may have predisposed many of us to experience a kind of "internal" pollution. Internal pollution occurs when unhealthy bacteria overcome the healthy bacteria in the intestinal tract.
These unhealthy bacteria release toxic by-products into our circulation, which can negatively impact many aspects of our overall health.
Low-level, long-term exposure to toxins is associated with chronic fatigue syndrome (CFS), multiple chemical sensitivities (MCS), fibromyalgia (FM), neurodegenerative diseases such as Parkinson's, and many types of cancers. Common signs and symptoms of environmental toxicity include acne, rashes, headaches, aches and pains, fatigue, muscle weakness, tinnitus, fertility problems, memory loss, and chronic immune system depression.
Benefits of a 28 Day Metabolic Detox include:
Elimination of stored waste products and toxins
Healthy weight loss
Increased energy and vitality
Less aches and pains
Better bowel function and elimination
How It Works:
Basic 28 Day Detox Program $355
Complete Guided 28 Day Metabolic Detoxification Group Program
Weekly Group Sessions
Before and After Body Composition Readings
Daily Support Emails
Give Yourself the Gift of Renewal this New Year!
Sign up for the January 28 Day Metabolic Detox, which starts on Tuesday January 21, 2014. Your Body will thank you!