Do you suffer from acne, pimples and blemishes?

More than likely you’ve been told, at least once in your lifetime, to not have too much high processed sugar foods (No! Chocolate! Donuts! Ice-Cream! We can’t live without the deliciousness that oozes from their corners!), as well as fast-foods (What!? Not even KFC’s chicken!?), because they aggravate your immune system, irregulating your chemical and hormonal balance, and as a result, causing break-outs.

But do not fret! There are foods that help fight against breakouts and, of course, your overall health! Combine eating these foods with a regular exercise regime and an acne skin care treatment system, it will put the odds in favour of clearer, healthier, skin!

The key vitamins and minerals within these foods that help fight acne are:

• Omega-3 – Inhibits inflammation, particularly from UV light, by hindering the production of cytokines. Improves barrier function. Promotes skin healing.
• Vitamin C – Contains anti-inflammatory properties, helping to reduce redness and swelling that comes with acne.
• Vitamin E – Controls the production of collagen and elastin in the skin. This leads to faster healing of acne and acne scars.
• Vitamin A – An anti-oxidant, fights free radicals within the cells, helping to ward off inflammation caused by acne.
• Vitamin B6 – Reduces skin’s sensitivity to testosterone and participates in the synthesis of RNA and DNA. It also regulates hormone activity, preventing hormonal imbalance that causes acne.
• Vitamin K – Anti-inflammatory properties by reducing redness of the skin and promotes tissue growth and renewal.
• Magnesium – Lowers cortisol production, stabilising hormonal imbalances. It also lowers stress and anxiety which are related to causing breakouts.
• Zinc – Helps decrease oil production in the skin, and also can protect against bacterial infection and inflammation.
• Manganese – This is needed for the production of the amino acid proline, which is essential for collagen formation and wound healing in human skin cells.
• Copper – Helps produce collagen and elastin, two types of connective tissue, helping with repairing and strengthening skin cells.
• Selenium – An anti-inflammatory that helps hormonal imbalances. Also an antioxidant which plays a role in neutralizing free radicals and prevents cell damage.
• Flavonoids – Inhibits the enzymes that may cause an inflammatory response from acne.
• Fibre – Helps control insulin levels, high insulin levels are known to trigger androgens, which in turn trigger our oil-producing glands to produce excess oil. This oil can clog pores and cause breakouts.

WARNING: If you are allergic to any of the foods mentioned below, obviously don’t eat them. We prefer you to be alive and well!

Also, it may be best to check with your doctor, nutritionist, or dietitian, if these foods are suitable for you as an individual. Everybody will respond differently to how much of the vitamins and minerals we consume.

Without further delay! Here are the Super Foods that you can implement into your diet:

Wild Salmon – High in Omega-3s

Oysters – High in Zinc

Eggs – Contains Omega-3s, Selenium, small amounts of Zinc, Manganese, Copper, and Vitamin E

Brown Rice – High in Magnesium and Selenium

Sweet Potato – Vitamin A, Vitamin B6 and Vitamin C, as well as Copper and Manganese

Broccoli – Vitamin A, Vitamin B complex, Vitamin C, Vitamin E, Vitamin K, as well as Magnesium

Legumes – Each legume holds more of certain vitamins and minerals than others, but most contain Vitamin K, Manganese, Magnesium and Omega 3.

Cucumber – Vitamin C and Vitamin E

Avocado – Vitamin E

Dried Apricots – Magnesium, Beta-Carotene (converts into Vitamin A when digested), and a good source of Fibre

Blueberries – Vitamin C, Vitamin K and Manganese, and they hold a small amount of Copper, Vitamin E and Vitamin B6

Nuts – Each different nut holds more of certain vitamins and minerals than others. But most contain Copper, Zinc, Vitamin A, Vitamin C, Vitamin E and Omega 3.

Turmeric – Flavonoids

It’s always best to stick to fresh produce rather than packaged and processed foods. A lot of the time when food progresses through the process to being packaged, it loses a lot of its nutrients which strips the food of its purpose. The more refined it becomes, the less beneficial and effective it becomes.

As we mentioned before, to achieve clearer, healthier skin, combine a balanced nutrient rich diet with a skincare system and possibly some skin treatments.

We offer and extensive in-depth consultation to check the severity of your acne and will be able to provide skin treatments and products to help reduce your acne breakouts.

Warning! Summer Is Coming!

As it gets warmer over these summer months, our bodies will naturally burn more calories to produce more sweat to keep us cool. If you’re in an indoor environment locked in with air conditioners continuously running, it can dry the skin out. And if you are using harsh cleansers or exfoliating cleansers, they can damage your skin’s natural moisture barrier.

This means our biological water loss will be increasing, which in turn, means our water consumption needs to increase.

Some overlooked symptoms of early stages of becoming dehydrated are tiredness, dry lips as well as dry mouth, and headaches. We usually experience these and dismiss them from being dehydrated and try to use quick “band-aid” fixes to reduce the symptoms. Such as, drinking coffee, or other stimulants, to become awake and alert. Or we’ll take Panadol/Nurofen for our headaches.

We forget that have 250-500mL of water will actually help reduce these symptoms just as effectively.

But How Do We Tell the Difference Between Dehydrated Skin and Dry Skin?

Dehydrated skin lacks water, whereas dry skin lacks a fair amount of sebum,. Dry skin can also be the result of certain medications or diseases. Factors like climate, lifestyle, age and the products you use on your skin can contribute to a change in your skin type.

But here are some other signs with your skin that might be evident that you are dehydrated:

• Dull/dark looking skin
• Prominent dark circles and shadows around eyes
• Itchiness
• Appearance of fine lines/wrinkles
• Puffy eyes
• Increased sensitivity

Hydration + Moisturization = Healthy Skin

Hydration and moisturization go hand in hand to keep your skin cells functioning at optimum levels. Hydrating requires to add water, while moisturizing implies adding ingredients to lock water inside your skin.

If you only add water to your skin, it may temporarily feel plump. However, the water will escape from your skin if there is nothing to retain it.

Moisturization involves adding ingredients that lock in the moisture and repair your skin’s barrier. This prevents water loss and improves your skin’s texture and health.

Here are 10 Things You Can Do to Hydrate Your Skin:

1. Drink An Adequate Amount Of Water

The first step to hydrating your skin is hydrating your body. It is recommended for you to drink at least 3-4 litres of water every day. Your body may require more, depending on your daily activities and weight.

2. Use Hydrating Skincare Products

Water-based creams/products that penetrate through your skin and deliver water are vital and are recommended if you have dehydrated skin.

Products containing hydrating agents like hyaluronic acid, glycerin, urea, ceramides and panthenol can preserve skin hydration.

3. Avoid Very Hot And Long Showers

As contradictory as it may sound, bathing for long hours can eradicate your skin’s barrier. This may result in loss of moisture content and necessary oils which can dehydrate your skin. Using lukewarm water while bathing is ideal.

4. Face Masks/Sheets

Face masks are packed with hydrating ingredients. Incorporating a hydrating face mask into your daily skincare regimen will keep your skin plump and moist. It can also reduce the appearance of fine lines and dark circles.

5. Humidifiers

A humidifier can be used when the moisture content in the air around you is low. Especially useful when locked in an office all day.

6. Sunscreen Is Essential

Apply a broad-spectrum sunscreen to prevent UVA and UVB skin damage every time you step out in the day. Sun exposure can dehydrate your skin, causing it to lose moisture and break down its collagen and elastin, which are responsible for its strength and elasticity. This can cause premature signs of aging.

7. Eat Foods Rich In Water

Fruits and vegetables are not only hydrating but are beneficial for your skin in many other ways. Citrus-based fruits like oranges and lemons are packed with juice and are rich in Vitamin C, which is vital to maintain your skin’s texture. Foods rich in Vitamin A and B3 are also essential to improve your overall skin health.

8. Reduce Intake Of Caffeine & Alcohol

Both caffeine and alcohol can reduce the water content of your skin, this causing tightness and dehydration. Limit your caffeine and alcohol intake to two cups of coffee and one glass of wine to minimize their impact on your skin.

9. Exfoliate Every 4-5 Days

Exfoliating your skin is important to get your skin rid of dry patches, dead cells, etc. accumulated due to the lack of moisture. Make sure to exfoliate once in 4-5 days. However, remember not to over-exfoliate as too much exfoliation may disrupt the natural skin barrier, leading to moisture loss.

10. Moisturize

During summers, your body tends to lose a lot of moisture, which is why hydrating yourself from the inside out is important. Besides, eating water-rich foods and drinking adequate water, make sure to cleanse, tone, and moisturize religiously at night before sleeping.

We hope this helps you bring awareness to your hydration levels and aids when you realise the symptoms of being dehydrated.

Do you desire weak bones, weak muscles, weak immune system, higher risk of prostate cancer, colon cancer, heart disease and depression, as well as weight gain?

Yeah, we didn’t think you would either.

Then we highly suggest you spend at least 20-30mins (with as much of your skin exposed) in direct sunlight each day! Naked would probably work the most effectively. And don’t use any sunscreen!

If you’re unable to expose yourself to that much sun a day because of your job being indoors, we highly suggest these foods:

• Salmon (also great with your Omegas!)
• Sardines (you’re an absolute legend if you can eat these without puking!)
• Shrimp
• Egg Yolk (perfect for you fitness enthusiasts!)
• Milk & Yoghurt (fortified)
• Cereal (fortified)
• Orange Juice (fortified)

Now, you’re probably wondering “What is Vitamin D exactly?”

Well! Let me tell you about this wonder working essential component that works well with your body.

Vitamin D is a fat-soluable vitamin (meaning it can dissolve in fat and is stored in the body’s fatty tissues and in the liver) and your body can make it itself after skin exposure to sufficient sunlight. As we mentioned above, you can also abtain it through your diet with certain foods. But if you still aren’t getting enough Vitamin D through your diet and are receiving low sunlight exposure (such as the winter months if your down south,or north, further away from the equator), you can take supplements to keep up your daily dosage.

Recommendation intake depends on your current lifestyle, taking into consideration your job with how much sunlight your exposed to, and if you have a deficieny in Vitamin D or not. It’s always best to see a doctor first to get blood tests done so you can see where your levels are at.

1,000 – 4,000 UI should be enough to reach optimal blood levels for most people.

What? You want to know more about this amazing vitamin like the benefits but also the side effects if you absorb too much (because we all know, too much of a good thing can be a bad thing)?

Sure!

It’s super power abilities include:

• Regulating the immune system and the neuromuscular system
• Plays major roles in the life cycle of human cells
• Must be present within the body for the body to absorb calcium and promote bone growth. (Calcium plays a strong role in muscle function!)
• Reduces depression, and the risks of cancers, heart disease, diabetes, and the flu!

Vitamin D toxicity (too much) are rare, but getting too much may include the following symptoms:

• nausea
• vomiting
• muscle weakness (ironic isn’t it that not enough and too much can cause this unfortunate mishap)
• confusion
• loss of appetite
• dehydration
• kidney stones

And extreme high levels can cause the following:

• kidney failure
• irregular heartbeat
• death

However, these symptoms usully occur after getting too much over long-term periods of time.

So enjoy that daily dosage of direct sunlight! Keep your bones and muscles strong and functioning in prime condition. Help the immune system and neuromuscular system running at their optimum levels, so you can keep working and performing at your peak!

When was the last time you had your skin checked?

Australia has one of the highest rates of Skin Cancer in the world, thanks to our sunny climate, lifestyle and genetics. In fact, skin cancers in our country count for around 80% of diagnosed cancers! The good news is the survival rate is high when skin cancer is detected early…

Did you know … at Cave X our Dermoscopists are qualified with a Professional Diploma in Dermoscopy and are experienced and knowledgeable in Skin Cancer Screening!

Dermengine provides a cutting-edge platform that enables us to upload the images taken during your skin check for analysing and ongoing monitoring. If suspicious features for skin cancer are detected from your imaging, the DermEngine platform allows us to transfer your secure encrypted patient file to a skin cancer doctor for closer inspection and diagnosis. This process is seamless and quick and provides convenience when being referred to a doctor where they can easily locate the lesion and view the dermoscopic images and additional information from your skin check.

A professional skin cancer check should be integrated with your treatments at Cave X on a regular basis, or more frequently if you have a personal or family history of skin cancer.

15 minutes out of your day could save your life!

For more information on our Smart Skin Cancer Screening Services please click here