the official sS guide to constipation and acne

throughout my twenties, i was in a band that toured the country often. i had persistent acne that would not relent despite my efforts to “eat clean” and to pare down my skincare regimen. during this period of my life, i noticed that every time i left town to go on tour, my digestive functions would, without fail, shut down. i found myself going 6, 7, 8 days without…dropping the kids off at the pool. now several years later, i recognize this as extreme constipation in response to the stress of travel, alcohol consumption, disrupted sleep and altered dietary routines. at the time, i couldn’t make sense of it all. i mostly just laughed it off as a quirk, not fully comprehending the gravity of constipation as a health condition.

but what exactly is constipation and why am i talking about it on an acne blog? as we’ve discussed in previous blog posts, digestion plays a crucial role in skin health. if your digestive system is not functioning like a well-oiled machine, other organs, like the skin, usually take up the slack. for those with acne-prone skin, keeping things moving is an essential step on the skin-healing journey.

constipation affects 20% of the american adult population.1 it’s a condition that results in a person having “fewer than three bowel movements a week, or hard, dry and small bowel movements that are painful or difficult to pass.”2 though we should aim to eliminate 1 to 3 times each day, modern lifestyle factors like stress, poor fiber intake and dehydration can slow down our body processes. healthy bowel transit time should rest anywhere between 12 and 24 hours. an easy way to test for this is to swallow 2 tablespoons of whole white sesame seeds with a meal, record the time and observe when they appear in your stool afterwards.

have you ever taken a moment to really examine the stuff that ends up in the toilet? if not, you’re not alone! we are encouraged from an early age to avoid this taboo subject, to replace direct language with euphemisms and flat-out denials, to dance around the doo-doo. many of us are afraid to even admit that we undergo this natural and perfectly healthy daily routine altogether.

here at skinSALVATION, we are not afraid to get right to it. if you’re a client, you are probably already familiar with the digestion-acne connection. the main purpose of defecation is to swiftly remove toxins and excess estrogens from the body. when people suffer from constipation, these toxins and hormones get held up at the border and if they are stopped up for too long, they make their way back into the bloodstream. the body then finds alternate ways of pushing them out and the skin becomes the next exit point. the influx of estrogen back into the bloodstream has an additionally negative impact on hormonal balance, which in turn, can contribute to acne.

so how do you know where you stand on the poop spectrum? in the late 90s in bristol, england, some medical researchers generated a genius poo-determination tool called the bristol stool chart. while other healing modalities like chinese medicine and ayurveda had been examining poop characteristics as a means of determining illness in patients for centuries, the bristol stool chart was the first standardized poop test in the west and it has been important in the diagnosis of conditions like irritable bowel syndrome (ibs) and small intestinal bacterial overgrowth (sibo).

how does your poop match up? if types 1 or 2 seem all too familiar, it might be time for a re-evaluation. here are some of our favorite tips to combat constipation:

drink more water. this is an easy one. aim to consume at least half your body weight in ounces each day. so if you weigh 160 lbs, try to get at least 80 ounces of water into that beautiful bod to hydrate your cells and to loosen up your stools. carry a large glass or stainless steel water bottle with you and sip from it all day. add tasty accessories to your water to make it more palatable – citrus, cucumber, spearmint and sage work wonders to spruce up some plain old water.

drink herbal tea (these can count toward your total water goal for the day). try drinking teas with digestive herbs after eating in order to lend a helping hand to your overworked digestive organs. look for teas with black pepper, licorice, cardamom, cinnamon, ginger and fennel, all of which beat the bloat while helping to move things along. if your constipation is dire, senna tea can be a temporary solution, but avoid relying on this herb, as it is more of a bandaid that doesn’t tackle the root of the problem.eat enough fiber – both soluble and insoluble. soluble fiber is the soft stuff that hastens our bowel movements – bananas, the inside of a sweet potato, and the fleshy parts of root vegetables. insoluble fiber consists of fruit and vegetable skins and stalks – all of the roughage that we don’t digest and which contributes bulk to our stools. we would be lost without both of these important types of fiber and we should all aim to consume 25-40 grams in total each day.

avoid processed food, dairy and fried foods. these foods can contribute to major backups and often have a dehydrating effect on the body.

take a magnesium supplement like natural calm before bed. not only does magnesium help you drift off into a blissful night’s sleep, it is also a crucial mineral for skin health and acts as a mild muscle relaxer. most americans are deficient in this mineral and it is not easily absorbed from food, so taking at least 400 mg each night is advised.3 taking an epsom salt bath is another great way to absorb this precious mineral through the skin. a quality cod liver oil supplement can also help move things along. we like nordic naturals.

keep your stress in check. is there any physical ailment that does not include stress management as a treatment? no! as i parlayed in my story above, the gut-brain connection has a huge impact on our bodily functions. our digestive systems shut down during times of stress as the body funnels its energy to our fight or flight response. eating in a calm environment and practicing stress management techniques daily is essential for keeping constipation at bay. the better we manage stress, the more energy our bodies have to devote to digesting and eliminating our food.

consume prebiotics, probiotics and enzymes. prebiotics are particular foods (artichoke, asparagus, green bananas and plantains, onions, garlic) that are consumed and digested by our good gut flora, while probiotics re-populate our guts with new bacteria. since our stools mostly consist of bacteria, having balanced gut flora is essential. additionally, taking an enzyme before each meal can help our bodies break down proteins, carbohydrates and fats, allowing us to absorb more nutrients from our food. for those suffering from sibo or ibs, be careful with pre and probiotics and talk to your doctor for recommendations.

get into proper squat position when you’re ready to release. using a squatty potty or a footstool can make all the difference. it’s important to create good bathroom habits – don’t rush, always try to relax and try to eliminate at the same times each day.

express yourself. get those emotions out, either by going to therapy, talking to friends or by starting a daily journaling practice. your body’s physical need to hold onto matter within its walls often reflects a psychological need to hold onto habits or emotions that no longer serve you. instead of bottling up your emotions, let them out in positive and healthy ways. this release can be illuminating in more ways than one!

move and stretch. yoga and gentle exercise are fantastic ways to get things moving downtown. try wind-relieving pose, child’s pose, downward dog, supine twist and forward fold – these twisty yoga poses can all help relieve constipation and encourage movement.

constipation is a serious issue. it means that something is out of balance internally, either with digestion, stress or hormones. so if you find yourself unable to eliminate for several days in a row, seek professional medical advice.

footnotes

1. pinto sanchez, m.i., bercik, p. (2011) epidemiology and burden of chronic constipation. canadian journal of gastroenterology. v.25(suppl b).
2. national institute of diabetes and digestive and kidney diseases
3. kresser, c. (2011) 9 steps to perfect health – #4: supplement wisely. posted february 2011.

sS tips for a better commute

as we learned from steve martin and john candy in planes, trains and automobiles, commuting can be a major pain in the tuchus. with the growing number of cars on city streets (thanks, uber!) and with omnipresent train and bus malfunctions, commuting can at times seem like your worst nightmare. you are either stuck in your car and moving an inch a minute or you’re pressed up against ten other sweaty commuters in a train car whose windows are glued shut. not to mention the never-ending mass of bicycle commuters down market street at rush hour, their skin soaking up the grit and grime of the city. HOWEVER, commuting doesn’t have to be that bad! at skinSALVATION we like to think of our commuting hours as a time to refresh and reconnect with ourselves before or after a long day. so let’s dive into some commuting real-talk!

by car
if you are one of the ninety percent of americans who drive to work,1 you’ve got plenty of great opportunities to practice stress management techniques while stimulating your mind. having moved to the bay area from new york, i know all about head-splitting traffic jams and our high-strung responses to them. we can so easily lose sight of the bigger picture when faced with major road blocks to our work day. keeping things in perspective is essential for a calm commute. if you are the type of person who stresses easily in high traffic situations, take a minute to remember that you are doing everything you can to get where you need to be and that the traffic jam is completely out of your control. once you acknowledge this, you can focus your energy on an uplifting podcast or on the melodies of your favorite musical artist. you can even take the time to reconnect with relatives or friends by calling them on speaker phone. we like to keep a bottle of rosewater toner in the glove compartment for spritzing and enlivening the automobile atmosphere on hot mornings. your commute will move much more swiftly once you accept that you can’t control the vast majority of it, so sit back and enjoy the drive!

by bus or train
one of the main concerns our clients have about commuting via bus, bart or muni train is the spread of germs across the many surfaces we come in contact with. we like to carry a few toner pads and a 2oz bottle of sS sterilizing toner, using it as a hand sanitizer in a pinch. this is a great way to combat the spread of comedogenic germs and bacteria. you never know if the person who held onto the bus railing before you used coconut oil to moisturize, leaving a comedogenic oil slick in their wake. we always recommend keeping your hands away from your face, but this is especially important when riding public transportation. we know it may be tempting to rest your head against the window to catch a few extra z’s in the morning but beware of the residue that may have been left by your fellow narcoleptic commuters. the last thing you want on your forehead is a breakout from someone’s cloggy hair products!

once you’ve gotten into the groove of popping out the sterilizing toner when needed, it’s time to relax and enjoy your commute. riding the bus or the train is the perfect time to queue up your favorite podcast, zone into a meditation app or to catch up on a good book or magazine. sometimes we like to use commute time to take care of small tasks like catching up on emails, paying bills online or spending a few minutes with social media. the possibilities for fun and productivity are endless!

by bicycle
biking to work can be stressful as you dodge flinging car doors, swerving automobiles, potholes from crumbling infrastructure and unruly pedestrians. despite these potential setbacks, biking to work can also be one of the best ways to relieve the stress of the workday. you can pedal your worries away as your body releases endorphins in response to the physical activity. biking to and from work is also a great way to get your daily movement in, especially if you have a desk job that involves sitting still for most of the day. you can soak up some sun while toning those quads and taking in the scenery.

but what about the dust, dirt and sweat that sink deeper into your pores with every city bike ride? how can you care for your skin when you arrive at work with sweat pouring from your brow? similar to carrying a travel-size bag of skin and hair products to the gym, we advise keeping the products from your sS regimen in a small container at the office, too. if you anticipate having a grueling commute under the hot sun, skip the morning makeup routine and leave a bit earlier. when you arrive at the office, wash your face or splash it with water and follow that up with the sS sterilizing toner and some moisture. then go to town painting your face. you’ll feel like a million bucks all day, safe in the knowledge that the sweat has been eradicated. if you don’t wear makeup, simply splash your face with some water and give it a swipe with our sterilizing toner when you get to work. this will prevent bacteria from forming from any lingering sweat.

if you live in drier and/or colder climates, be sure to apply extra moisture as part of your morning skin regimen and after your commute if you need it. skinSALVATION hydrating gel is always a nice light option to apply throughout the day if your skin is craving a quench. and don’t forget the sunscreen!

whether you bike, bus or bart to work each day, you have the power to transform your commute into a positive and acne-safe experience. we are just here to help you along the way! talk to your esthetician about how to keep your skincare regimen on track during your commute all week long.

footnotes

  1. dews, f. (2013) ninety percent of americans drive to work. brookings institute. 28 october, 2013.

clear skin: back to school edition

september is right around the corner and we all know what that means. at the first signs of brisk mornings and fallen leaves crunching beneath our feet, we know it’s time to pick up some last-minute supplies and head off to school once again. we have a ton of clients who attend high school or college, or who take night classes here in the bay area as a step towards a new career. whatever your educational status, we’ve got some tips for staying acne-safe while hitting the books. 

first things first: schedule your face treatments. if you are moving away for the school year, get yourself into the clinic for a treatment asap! our estheticians are popular and their schedules book up fast, so try to make your appointment for a face treatment sooner rather than later. if you’re sticking around the bay area, but you know it’s going to be increasingly difficult to make the trek to the clinic because of rigorous school deadlines, try to book your appointments in advance and away from more hectic times like finals and midterms. coming home for the holidays? think ahead and make an appointment as soon as you buy your plane ticket. that a way, you don’t have to worry about booking an appointment at the last minute when you’re already in town. 

okay, what about caffeine? caffeine is okay in moderation, but our number one rule is: no coffee. not only can the particular acids in coffee (including decaf) contribute to acne, coffee causes cortisol spikes that can throw your hormonal and adrenal functions off kilter. i know it’s tempting to chug some fortified espresso beverage just to push through that 3am essay-writing frenzy, but there are so many other caffeinated options out there! matcha is nearly ubiquitous these days, so try to find a cafe that offers this delicious brain booster. chai tea lattes with almond milk are another great option. i know that it can be difficult to abstain from coffee while studying to be the world’s next best lawyer/philosopher/doctor, but you can do it! i stopped drinking coffee cold turkey smack dab in the middle of my graduate program, and it wasn’t easy at first. but after the adjustment phase, i found that my energy sustained much more evenly throughout the day while consuming only green tea. after a while, i didn’t need any stimulants and i could focus on my work much more intently. try it out!

if you don’t have a hot plate for boiling water, invest in an inexpensive electric kettle. make your morning matcha, stow it away in a hydro flask and skip to class with boundless energy! in the evening, sip on some tea with calming herbs like lemon balm and chamomile to bring your cortisol levels down.

how about food? i bet you are wondering how to cook an acne-safe meal in your dorm room when you only have a microwave, maybe a hot plate. this is where trader joe’s comes in. if you lack the space and tools to prep veggies, grab a pack of tj’s mini carrots, some pre-spiralized sweet potato or zucchini, saute them in some ghee or pop them in the microwave with some tj’s chicken thighs and you’ve got yourself an acne-safe meal in minutes. grab a handful of trail mix to snack on throughout the day or become a cheese-less sandwich master. if you have a freezer in your dorm room, stock up on their inexpensive organic frozen vegetables. pair their frozen riced cauliflower with a dairy-free vegetable curry or steam some frozen spinach in the microwave to serve over brown rice pasta with tomato sauce. get creative! their packaged frozen meals can be helpful in a pinch, but watch out for hidden dairy and soy in the ingredients. you can also save some extra cash by heading to your local natural grocer and hitting the bulk bin section. stock up on snacks, granola for breakfast (with almond milk, of course), rice, dried fruit, etc. 

just remember: when you live in a dorm, canned food is your friend. if you’ve got the space, keep some essentials on hand for when you are too busy to cook a huge meal. if you have access to a dining hall, use it! most colleges offer fresh vegetables and grilled meat, tacos, even dairy-free pizza – tons of acne-safe options if you look for ’em! but if you prefer to cook for yourself, you might need a couple of gadgets to get the job done. scour amazon for a magic bullet if you are a smoothie person, invest in a hot plate if you prefer sautéing your veggies to microwaving, or better yet, get an instant pot, which allows you to do everything from sauté to steam to slow cook!

but school is stressful! yes, school can be a deeply stressful environment. it’s quite romantic to dream of the academic atmosphere steeped in late nights, bottomless espresso drinks and strict deadlines. but this high-strung lifestyle is anything but acne-safe. managing your time and practicing self-care are essential for maintaining both your sanity and your calm. why is stress management so important? because stress, like coffee, causes our adrenals to churn out more cortisol than we need floating around our bloodstreams. this creates an inflammatory state in the body while elevating male sex hormones, like dht, which contributes to oily skin and acne. so check your stress at the dorm door! if you are getting ready to endure a particularly stressful time, take some zyflamend (the herbal supplement we love that combats systemic inflammation). find the time to take up a relaxation practice – look into free or sliding-scale yoga and meditation classes on campus and try to get rid of those nasty procrastination habits. waiting until the last minute to complete papers and to study for exams can lead to unhealthy behaviors that are not great for the skin, like skimping on sleep, relying on caffeine to stay awake and eating foods with dairy. schedule extra time for essays and projects so that you don’t run into these stressors. 

exercise and community are also important for stress-reduction. join a club or a sports team to get some extra social time in if you are feeling overwhelmed. combining socializing and movement in one go can be a huge time-saver – take a yoga class with a friend or go on a hike with some classmates to talk about midterms. and if you go to the gym, remember to pack travel sizes of your sS products for your gym bag so you can rinse off after working out. school is stressful, so always contact student mental health services to chat with a counselor for some help wading through the difficulties of student life. check out this post for more stress-relief tips!

 

how do i take care of my skin? stocking up on skin products before you leave for school is always a good idea. but if you forget, or if you just don’t have time to make it into the clinic, remember that you can always order products online through our website and have us ship them to you. so easy! if you are moving to a colder, drier climate for school, stock up on extra moisture – hydrating cream and safeguard spf40 will do wonders to keep your skin glowing throughout the darkest months. and if you’re lucky enough to be heading to a warm place with lots of sun, try a lighter sunscreen like tizo2 or tizo3 – these products will help soak up any extra moisture on your skin leftover from hot and humid climates.

questions while you’re away? if you find that you need some extra help from your esthetician while you’re gone, never hesitate to email her – we are always happy to answer skin questions and troubleshoot issues from afar. we love the virtual popzit appointment! and remember to always check back on our blog and instagram for new info related to clear skin and tips for leading an acne-safe lifestyle. it’s a great resource – if you’ve got a question about acne, chances are, we’ve written about it! 

stay healthy, stay clear and enjoy the school year! 

wild night? tips for overcoming a hangover the acne-safe way

have too much to drink last night? we’ve all been there. while we recommend drinking in moderation, leading an acne-safe lifestyle doesn’t mean that you have to skimp on socialising and forego the nightlife altogether. and while we definitely do not aim to encourage an overzealous participation in nightlife until 6am every weekend, we know that we all stumble upon a wild night from time to time…and with a wild night often comes the dreaded hangover – the headaches, fatigue, nausea, poor sleep, disturbed digestion1 and the total inability to be around other humans.

unfortunately, the hangover is your body’s way of letting you know that you took it a bit too far last night and that it needs some recovery time. the positive sides of eating a well balanced and acne-safe diet far outweigh the one negative, which is that you might end up feeling a bit more sensitive to alcohol’s effects than you did when you were loading up on mac & cheese, frozen pizza and cheeseburgers before you realized that the standard american diet was actually hindering your journey towards clear skin. generally, the “cleaner” our bodies are, the more sensitive they can be to stimulation. but they are also much more capable of handling stress, fighting infection and keeping us well. so here are some acne-safe tips for helping keep the hangover in check, and better yet, for preventing it in the first place!

hydrate
we’ve all heard this one before: drink plenty of water before, during and after your big night out. alcohol’s diuretic effects take an extraordinarily dehydrating toll on the body as we flush essential electrolytes out via our urine. ever wake up with a splitting headache that makes you want to spend the day on the couch with the real housewives of new jersey? or do you wake up completely lacking the energy to even move from the bed to the couch? or are you afraid to leave the toilet’s side because of that gnarly nausea? these are signs that your electrolytes have left the building, so boosting and replenishing their stores throughout the night and the next morning are huge steps in the fight against the hangover. not only should you drink AT LEAST one (large) glass of water for every 1oz of alcohol, we also recommend sipping on beverages with naturally-occurring electrolytes like coconut water (no added sugar) and mineral water (with magnesium, potassium, sodium, etc). drink these luscious libations all throughout the night between your cocktails – you won’t even remember that they’re alcohol-free and you’ll be doing your head a favor.

be beverage-smart
what about alcohol? what should you drink to stay acne-safe and to avoid a debilitating hangover the next day? well, white russians are out for obvious reasons. we are huge advocates of any low-sugar clear liquor and recommend avoiding anything with added sweeteners, colors or strange chemicals. wine and cider are okay, but they are full of natural (and sometimes added) sugars, so be careful about ingesting too many of these. if you really gotta have your apples, there are more and more low and sugar-free ciders on the market these days, like the probiotic ones by 101 cider house.

if you find yourself at a swank cocktail bar, you might be lured in by their infused simple syrups, but if you have the option, try to go for natural fruit sweeteners instead. tequila packs a natural sweetness so it can be enjoyed with a simple combination of tonic water and lime. add citrus, add bitters (and ease your digestion in the process), and get creative! order a gin and tonic and add a splash of coconut water or an herbal elixir of elderberry that you had the foresight to stash in your bag before leaving the house. the bottom lineKISS (keep it simple, stupid!)

slow down
no need to pound 5 drinks over the course of one happy hour. pace yourself and take a break between drinks by going for a walk around the block, walking to grab a bite or a coconut water, or just by getting outside for a breath of fresh air. plus, the more slowly you drink, the less money you will spend and the better you will feel in the morning, both physically and financially.

eat all the food
because we absorb alcohol through our stomachs, and because alcohol can upset both the stomach lining and gut microbiome, eating a substantial dinner before running out to the bar is essential. get your vitamin b6 from a dinner featuring poultry or beef and stock up on vitamin c in the form of bell peppers, citrus, dark green vegetables, and tomatoes. these vitamins can help detox the alcohol from your body, so try to plan your meals throughout the night and the next day around these star nutrients. if you really don’t have time to eat a full meal, pack some snacks, preferably ones with tons of fat and/or protein to balance out your blood sugar and to prevent your insulin from running haywire – things like epic jerky bars, justin’s packets of almond butter, an avocado, or even a handful of trail mix. drinking caffeine the next morning can also help to reduce the size of those pumping blood vessels in your brain and can bring your headache down. but stay away from the coffee! the bottom line: don’t skip meals when you know you will be drinking. eating well-balanced meals for dinner and breakfast the next day will help prevent and ease any signs of a hangover.

address your inflammation
at some point during the night, take a zyflammend to keep your inflammation in check. alcohol has an acidifying effect on the body as it zaps hydration from our cells, causes our hormones to fluctuate and generally stresses the body out. if you’ve ever woken up from a night of drinking with no appetite or with an inability to recall your conversation with that fly bartender, your inflammatory response was most likely on red alert. do what you can to mitigate these inflammatory effects by eating alkalizing foods like green vegetables and avocado, and by calming your body’s stress response with some soothing herbal tea before bed (if you remember, that is). the bottom line: alcohol is highly inflammatory – take this into consideration if you deal with inflamed acne and either avoid alcohol for a while or cut back.

never leave the house without charcoal
while drinking alcohol, pop 1-2 activated charcoal pills. charcoal is a powerful tool for detoxing the body and can be a great sidekick to the liver, which already has to work double time in the presence of alcohol. charcoal binds to toxins in the stomach and helps remove them from the body before we have a chance to absorb them through our blood streams.2 in previous posts, we’ve discussed the importance of detoxing excess hormones, like estrogen, from the body, but this task becomes herculean when alcohol is involved. just one drink of alcohol can elevate estrogen levels in women by 10-15%, which puts an extra strain on the liver as it frantically attempts to process and detox the extra hormones.3 so give your liver a break by drinking slowly over the course of the night and by consuming some charcoal alongside your alcohol. it will bind to both the alcohol and to any other nasty ingredients that may have crept into your cocktail, and it will help flush them out of your system. bonus: charcoal is great at expelling gas and decreasing the bloating that can often accompany a night of drinking. just don’t consume charcoal within an hour of any other supplements or nutritious foods.

take magnesium
we love this potent miracle mineral! magnesium is an essential electrolyte that is involved in over 300 bodily processes, so it’s extra important to stock up when you’ve had a night of raging at the bar. you can either take it before bed in supplement-form to help you get to sleep (it’s also a muscle-relaxant), or you can eat tons of magnesium-rich foods throughout the night and for breakfast the next day. if you didn’t already run to the store and buy a grip of coconut water after tip #1, do it now! and then make a breakfast with a huge bunch of leafy greens, a handful of almonds and pumpkin seeds, a banana, some avocado and…dark chocolate (watch out for added soy lecithin, of course).4

magnesium is also important to take after a night of drinking because it helps synthesize tryptophan into serotonin, which is a neurotransmitter that elevates our moods and staves off depression. alcohol can cause temporary boosts in serotonin but ultimately has a dampening effect on the neurotransmitter, causing it to drop to a level lower than before drinking.5 so taking magnesium at the end of a party night can help protect against those hangover blues. bonus: magnesium aids in digestion by activating the enzymes that help break down food and it sends you into a deep, tranquil sleep.6

sleep it off
ever wonder why you wake up so painfully early after a night of drinking, when you need the extra sleep the most? alcohol can be extremely disruptive of sleep, especially rem, which is the deep, dreamy restorative sleep cycle, as well as, the later stages of sleep.7 this is known as the rebound effect and it occurs because the sedative qualities of alcohol wear off as the alcohol becomes metabolized by the liver.8 because of this, for every drink you consume, you should wait that number of hours before trying to fall asleep. so if you have three drinks by 8pm, you would (in a perfect world) wait until 11pm to get to bed in order to give your body a chance to adjust and re-balance itself.9

move your body
if a wild night of drinking left you feeling out of sorts, lethargic and totally bummed out, get up and move your body. i know it’s so tempting to lie around in bed all day, nursing your hangover with self-pity and pedialyte, but your endorphins are begging to be activated after being depressed by hours of alcohol consumption. endorphins, like serotonin, help us feel good. they are released after physical activity – but don’t take it too far. a simple 20-minute yoga session or a brisk walk around the neighborhood can do the trick. just remember to hydrate!

what about going out if you don’t drink alcohol? you can still party with the best of us! just reach for a sparkling water or kombucha, or better yet, find a bar in your area that serves kombucha on tap. sip on some tonic water with lime and bitters or bring your own herbal syrup to make a luxurious alcohol-free cocktail that will tempt even the most hardline mixologists. we love bringing our local bay area syrups by taproot to the bar and pouring a couple spoonfuls into a glass of seltzer. so refreshing and healing!

if you do have a wild night out, have fun and don’t stress. worrying about how much you are drinking while you are drinking will only increase your cortisol and lead to elevated systemic inflammation. so have a good time, drink wisely and in moderation, and take care of yourself the next day!

what are your favorite hangover cures?

footnotes

1. mayo foundation for medical education and research. diseases and conditions: hangovers. accessed august 2017.
2. hultén, b.a., et al. (1986) does alcohol absorb to activated charcoal? human toxicology. 1986 may; 5(3):211-2.
3. balanced bites podcast (2017) self-love & adrenals, stress & alcohol, hormones & birth control with dr. jolene brighten. episode #302; june 29, 2017.
4. dr. axe. (2017) top 10 magnesium-rich foods plus proven benefits.
accessed august 2017.

5. pietraszek, m.h., et al. (1991) alcohol-induced depression: involvement of serotonin. alcohol and alcoholism. 1991; 26(2):155-9.
6. abassi, b., et al. (2012) the effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. journal of research in medical sciences. 2012 dec; 17(12):1161-9.
7. roehrs, t. and roth, t. sleep, sleepiness and alcohol use. national institute on alcohol abuse and alcoholism. accessed august 2017.
8. mann, j. (2017) 8 ways that booze messes with your sleep. sleep junkies. accessed august 2017.
9. wolf, r. (2017) wired to eat: turn off cravings, rewire your appetite for weight loss, and determine the foods that work for you. harmony: new york.

i had an epiphany to give back!

when asked if there was a specific charity i know of and want to support, two places immediately came to mind: epiphany center and friendship house. many of my loved ones and close friends have recovered from an addiction to drugs and/or alcohol. i know how hard it is to get sober! there have been times where i felt that without the support of my community, i would not have been able to start my walk on the path towards success. for example, i am not sure if i could have left my previous career to start the journey toward being an esthetician if i didn’t have my loved ones cheering for me along the way!

change is scary and deciding to address an addiction is not only making a commitment to change but also relearning how to interact in this world. for this reason, getting clean is much more than just putting down the alcohol or drugs – and these two programs focus on the human as a whole, versus solely the addiction.

epiphany center provides holistic care to those who are struggling by focusing on multiple types of growth: physical, social-emotional, intellectual and spiritual! they have a residential recovery program for women and their young children that provides everything from vocational training groups to auricular acupuncture. their goals, in their words, are simply: “to keep children safe, to strengthen parent-child relationships and to keep families together by reducing risk factors.” in doing so, they impact the future of our community.

 

friendship house association of american indians is “dedicated to stopping the cycle of dysfunction that has been passed down from one generation to the next”. they don’t see their clients as simply clients, but instead as family. they have an 80-bed residential facility that people can stay in for up to 6 months. during this time, they work to empower themselves through resume development, computer training, job training and housing assistance.

whether or not you or a loved one has struggled with addiction, it is evident that the goals these two companies have are commendable! the goal is to help treat the addiction to empower the human. interestingly enough, skinSALVATION has the same idea – help treat the skin to empower the human. a donation to these organizations expands their programs to reach a greater population in need.

if you would like to help, you can donate directly to the epiphany center or friendship house.