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Inflammation

DIY moisturizer recipes to lower inflammation and reduce anxiety, panic, PTSD, phobias and social anxiety?

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Could daily use of a good quality moisturizer help to reduce anxiety, panic, PTSD, phobias and social anxiety by reducing inflammation? Last week I blogged about a new pilot study on how a skin moisturizer reduced inflammation in older adults and extrapolated these results suggesting this may well be applicable for you if you suffer from anxiety because of the reduced inflammation. The benefits of touch, the oxytocin boost and slowing down for some self-care most likely play a role too. I promised to share some DIY home-made moisturizer recipes so here goes. You’ll see that many of these include ingredients that are helpful for anxiety when used stand-alone, so you get that benefit too.

Dr. Mariza shares Lavender-Cocoa Body Lotion Bars and a Soothing Skin Roller Blend

Dr. Mariza Snyder, author of The Essential Oils Hormone Solution (my Amazon link) and Smart Mom’s Guide to Essential Oils (my Amazon link), has a lovely recipe for DIY lotion bars on her site which she gave me permission to share here. She describes these bars as a “luxurious chocolaty-lavender post-shave moisturizer.” She adds that “Lavender and Geranium essential oils are the perfect combination when it comes to softening the skin while helping you to relax in the process.”

Lavender-Cocoa Body Lotion Bars

Ingredients:

1 cup beeswax pastilles
1 cup cocoa butter
1 cup coconut oil
2 teaspoons vitamin E
10 drops lavender essential oil
10 drops geranium essential oil

Directions: Combine all ingredients except essential oils in a double boiler or a glass bowl over a smaller sauce pan with 1 inch of water in it. Bring to a boil. Stir ingredients until they are completely melted and smooth. Remove from heat and then add essential oils and stir. Pour mixture into silicone bake cup molds for the lotion to solidify, allowing them to completely dry before removing them from the molds. Store lotion bars in a clean container and apply to body after a shower. The heat from your body will melt the lotion! Yield: 10-12 bars (depending on molds).

Check out her blog for other self-care recipes like a salt scrub, a cooling peppermint shaving cream and a razor burn serum (with versions for both women and men).

When I reached out to her for recipes, Dr. Mariza also shared a soothing skin healing blend recipe saying: “I’ve used this blend to reduce inflammation and redness on irritated skin with incredible success! I’ve treated a lot of acute eczema and psoriasis with this blend flare ups.” 

Soothing Skin Roller Blend 

Ingredients:

5 drops Melaleuca/Tea Tree essential oil
5 drops Geranium essential oil
6 drops Rose essential oil (optional)
6 drops Lavender essential oil
6 drops Frankincense essential oil
Fractionated Coconut Oil or Carrier Oil of choice

Directions:  Add essential oils to 10ml roller bottle and top off with Fractionated Coconut oil, or carrier oil of your choice.  Apply directly over the area of concern to reduce red, irritated skin.  Use as needed.

You can read my review of her book here): The Essential Oils Hormone Solution.

Dr. Z and Mama Z share their most used recipe: DIY Healing Skin Serum

Dr. Eric Zielinski, author of The Healing Power of Essential Oils (my Amazon link), and known affectionately as Dr. Z, and his wonderful wife, Mama Z, gave me permission to share this DIY Healing Skin Serum recipe. They run the Natural Living Family site.

Mama Z’s DIY Healing Skin Serum

Ingredients:

1 tablespoon cold fresh frozen aloe, or aloe vera gel
1 tablespoon organic coconut oil (softened or melted)
5 drops lavender essential oil
2 drops frankincense essential oil

Directions:

  1. Blend the aloe gel, coconut oil and essential oils in a Magic Bullet or food processor until smooth.
  2. Once well mixed, store in a class jar or glass salve container in a cool place so the coconut oil remains hardened.
  3. Store in fridge or cool place and enjoy at least once per day. Make fresh each week.

Notes: No matter what allergies you may have, there’s a carrier oil that’s right for you. You can use any, or a combination of these: Avocado, Fractionated Coconut, Grapeseed, Jojoba, Sweet Almond.

Be sure to read the entire blog post to get the back story on how Mama Z used this to heal her face after experiencing some chemical burns from store bought facial cleansers and creams when she was a teen, how it helped her dad with some skin cancer on his hands, some tips on aloe and some recipe variations.

Dr. Z gives it this glowing endorsement: “This is by far the most proven and most used DIY recipe that we have. It helps people with everything with skin cancer to sun burn, eczema to acne to psoriasis to you name it.”

Here is my review of Dr. Z’s book: The Healing Power of Essential Oils. You’ll find additional recipes here.

If you’re looking to learn how to use essential oils, I highly recommend their Essential Oils for Abundant Living 10-Part Video Masterclass.

Rachael, herbal skincare formulator, shares a lovely Skin Repair Souffle recipe

Rachael Pontillo, Licensed Aesthetician, herbal skincare formulator, educator and author of Love Your Skin, Love Yourself (my Amazon link) shares this lovely Skin Repair Souffle recipe.

Skin Repair Souffle Recipe

Supplies needed:

A glass jar–4 oz is preferred
A small double boiler/bain marie
Heat element (stove, cooktop, hot plate)
Kitchen scale
A small whisk
Small hand mixer, milk frother, or immersion blender

Ingredients:

30 g shea butter
30 g jojoba oil
15 drops total essential oils (Frankincense, Helichrysum, Geranium, and Lavender are the essential oils Rachael likes best for barrier support. She says either choose one or create a blend).

Instructions:

  1. Heat your double boiler until the water is boiling, then reduce to a simmer.
  2. Add the shea and jojoba and whisk gently until completely melted.
  3. Remove the vessel from the heat (careful not to get water into the mixture), and cool to room temperature in an ice bath while stirring gently.
  4. Add your essential oils, one by one, stirring gently.
  5. Blend gently with your milk frother or blender until the mixture begins to rise with a meringue-like texture (usually about 60 seconds)
  6. Pour into your jar. Close the jar immediately. Refrigerate overnight.

Dr. Keira, The Skin Whisperer, shares Lavender Bath Oil and Rejuvenating Serum

Dr. Keira L. Barr, MD, Founder and Chief Wellness Officer of Resilient Health Institute and author of The Skin Whisperer: A Dermatologist Reveals How to Look Younger, Radiate Beauty and Create the Life you Crave (my Amazon link), shares two wonderful recipes.

Lavender Bath Oil

Ingredients:

30 ml Almond Oil (or other carrier oil)
3 drops lavender essential oil
1 drop jasmine essential oil
1 drop myrrh essential oil

Instructions:

Mix all oils together in a bottle and shake well. This oil can be applied to skin in the shower, added to bath water or used after bathing or showering (while skin is damp but not completely dry to aid in absorption). Note: essential oil is 1% dilution.

Rejuvenating Serum 

Ingredients:

4ml Rosehip Seed Oil
3 ml Argan Oil
1 ml Pomegranate seed Oil
1 ml Sea Buckthorn Oil
1 drop carrot seed essential oil
Pour into 10 ml amber or dark colored glass bottle and label

Instructions:

Blend all the oils together adding the carrot seed essential oil last. Shake thoroughly and store in the refrigerator. Apply 3 to 5 drops after cleansing the skin nightly. Can be used on the face, neck and back of hands.

Calming essential oils and the original blog

As I mentioned above many of these recipes include ingredients that are calming and helpful for anxiety when used stand-alone, so you get that benefit too:

If you missed the original blog with the research or would like a recap here it is: Could a daily moisturizer help to lower markers of inflammation and reduce anxiety, panic, PTSD, phobias and social anxiety?

You can learn more about the study; why poor skin health leads to inflammation; the role of inflammation on anxiety and other mental health conditions; the many nutritional approaches for reducing cytokines and inflammation; some studies on the benefit of touch and a boost of oxytocin; and tips for adding skin moisturizing to your daily self-care routine.

Skin moisturizing, diet and calming nutrients

As I said in the original blog, I feel very comfortable saying you now have a new tool – daily skin moisturizing – to add to your toolbox to help lower inflammation and reduce anxiety, panic, PTSD, phobias and social anxiety. Let’s use this – together with dietary changes and key calming nutrients – to eliminate anxiety and feel your absolute best.

These recipes provide safe and fun options for you to try. Have fun with these recipes and be sure to share which ones you try and like or if you have your own favorite. Also share what your moisturizing self-care routine is like.

I have more to share – all the feedback from a recent Facebook post on favorite home-made and store-bought moisturizers and will share this in the next installment. Do let me know what else you’d like me to cover.

Additional Anxiety Resources
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Could a daily moisturizer help to lower markers of inflammation and reduce anxiety, panic, PTSD, phobias and social anxiety?

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Could using a good quality moisturizer on a daily basis help to lower markers of inflammation (proinflammatory markers) and actually help reduce anxiety, panic, PTSD, phobias, social anxiety and other mental health symptoms, plus other chronic health conditions at the same time? Based on a new pilot study, I’m going out on a limb and saying this may well pan out to be true. And there is certainly no harm in making this a daily self-care routine until further research confirms this, certainly because of the other benefits of using a moisturizer.

New study: a skin moisturizer reduces markers of inflammation

Let’s take a look at this new study which reports how using a skin moisturizer actually reduces markers of inflammation in the body: Topical Applications of an Emollient Reduce Circulating Pro-Inflammatory Cytokine Levels in Chronically Aged Humans: A Pilot Clinical Study

Emollients are moisturizers that help keep the skin moist and supple by reducing water loss from the epidermis, the outer layer of the skin.

The study set out to mirror an animal study where skin problems in older/aged mice was tied to elevated markers of inflammation called cytokines. When epidermal function/skin health in the mice was improved, the circulating cytokine levels were reduced:

Thirty‐three aged humans were treated twice‐daily for 30 days, with ≈3 ml of an emollient, previously shown to improve epidermal [i.e. skin] function

Changes in epidermal function and levels of three key, age‐related, plasma cytokines (IL‐1β, IL‐6 and TNFα) were measured at baseline and after treatment.

Circulating levels of proinflammatory cytokines in the body, IL‐1β, IL‐6 and TNFα, were higher in the older adults before the use of the emollient. After topical use, i.e, using the cream on their skin twice a day for 30 days:

circulating levels of IL‐1β and IL‐6 normalized, while TNFα levels declined substantially.

The authors suggest larger clinical trials to confirm this connection between high levels of proinflammatory cytokines and chronic inflammatory disorders and to show how improving skin health by moisturizing may prevent chronic inflammatory disorders such as heart disease, type II diabetes, osteoporosis and Alzheimer’s disease in older adults.

The University of California explains the mechanism:

Our skin starts to deteriorate around age 50 with changes to epidermal pH, hydration, and the permeability barrier, which keeps water in and bacteria and other potential pathogens out. A loss of moisture and breaks in the permeability barrier cause the skin to release inflammatory cytokines. Ordinarily, these cytokines help to repair defects in the barrier, but in aging skin the barrier can’t be fixed as easily, so the inflammatory signals continue to be released, eventually reaching the blood.

This article and the study authors are suggesting this is an issue to be addressed with older adults and with respect to the above chronic diseases, but there is enough research on the role of inflammation on anxiety and other mental health conditions at any age, that this study had me perk up and take notice. Also, if you’re young and not moisturizing or living in a dry climate or have other factors contributing to inflammation (more on that below), could this be happening too? I believe it’s highly likely.

The role of inflammation on anxiety and other mental health conditions

Here is one of the many anxiety-inflammation studies: Inflammation in Fear- and Anxiety-Based Disorders: PTSD, GAD, and Beyond, reporting that:

heightened concentrations of inflammatory signals, including cytokines and C-reactive protein, have been described in posttraumatic stress disorder (PTSD), generalized anxiety disorder (GAD), panic disorder (PD), and phobias (agoraphobia, social phobia), etc.

And concludes that:

targeting inflammation may serve as a potential therapeutic target for treating these fear- and anxiety-based disorders in the future

Inflammation plays a role in depression too. This paper, Role of Inflammation in Depression and Treatment Implications reports that:

Numerous studies (including meta-analyses) have found elevated peripheral and central inflammatory cytokines and acute phase proteins in depression.

The ongoing inflammation affects neurotransmitters and makes antidepressants less effective:

Chronic exposure to increased inflammation is thought to drive changes in neurotransmitters and neurocircuits that lead to depressive symptoms and that may also interfere with or circumvent the efficacy of antidepressants.

Many approaches for reducing cytokines and inflammation

I do want to address the one statement in the emollient study where they say that “approaches that reduce circulating cytokines are not yet available.” There are, in fact, many approaches for reducing cytokines and inflammation.

In one study vitamin D supplementation improved mood, reduced anxiety and lowered markers of inflammation (CRP and IL-10) in female diabetics who had low levels of vitamin D.

In another study looking at anxiety in women with PCOS (polycystic ovary syndrome), probiotics and selenium improved their mental health and hormonal profiles, lowered markers of inflammation and reduced oxidative stress.

This paper lists a number of underling root causes that cause systemic inflammation and depression: psychosocial or life stressors, poor diet, physical inactivity, obesity, smoking, altered gut permeability (i.e. leaky gut), atopy (a genetic tendency to allergies – this could include gluten sensitivity), poor dental health, sleep issues and vitamin D deficiency.

Of course, these factors may also play a role in anxiety and using a functional medicine and nutritional approach, you can reduce the inflammation and eliminate the anxiety/depression. It’s a matter of finding your root cause/s and addressing them.

Research is also finding that GABA, one of the main calming neurotransmitters, may also have a possible role in “neuroimmune interaction, being involved in the modulation of immune cell activity associated with different systemic and enteric inflammatory conditions.”

Low zinc and low vitamin B6 are also factors in inflammation, and addressing low levels reduces inflammation and eases anxiety such as pyroluria (a social anxiety condition) and low GABA and low serotonin anxiety because zinc and vitamin B6 are co-factors for making these brain chemicals.

The benefit of touch and a boost of oxytocin

I’d like to mention other benefits of using a daily moisturizer – the benefits of touch, massage and a boost of oxytocin:

  • Hand massage and therapeutic touch has been shown to decrease anxiety and make the elderly in a nursing home feel more comforted. If you’re a caregiver to a parent, make daily moisturizing part of your routine.
  • Swedish massage reduces anxiety in ICU patients and improves vital signs.
  • Touch increases the release of oxytocin improving well-being and may also have “applications in neuropsychiatric disorders especially those characterized by persistent fear, repetitive behavior, reduced trust and avoidance of social interactions.”

Adding skin moisturizing to your daily self-care routine

I feel very comfortable saying you now we have a new tool – daily skin moisturizing – to add to your toolbox to help lower your markers of inflammation and reduce anxiety, panic, PTSD, phobias and social anxiety. Let’s use everything at your disposal to heal and feel your absolute best.

It’s something most women (and a few men) are already doing, and this information can give you more reason to continue to do it.

It’s a lovely self-care routine if you’ve not been doing it for some time or have never regularly used a moisturizer. This information can be an incentive to add it back to your daily routine or start doing it.

The biggest problem I see with moisturizing is using toxic chemicals and less than ideal creams on your skin so I reached out to colleagues and my community on Facebook to get input on their favorite home-made and store-bought moisturizers:

In the meanwhile, feel free to share your favorites and what your moisturizing self-care routine is like, and if you get regular massages and use moisturizing creams with love ones. Simply comment below.

Additional Anxiety Resources
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Alzheimer’s disease, inflammation, stress and candida: Dr. Rudy Tanzi at IHS 2016

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ihs-1

I spent last week in New York city at the Integrative Healthcare Symposium Annual Conference listening to some truly brilliant speakers and would like to share some highlights from the wonderful presentation by Rudolph Tanzi, PhD : What Can Alzheimer’s Disease Teach Us About the Brain, Mind, and Self?

Dr. Rudolph Tanzi is the Vice-Chair of Neurology and Director of the Genetics and Aging Research Unit at Massachusetts General Hospital, and serves as the Joseph P. and Rose F. Kennedy Professor of Neurology at Harvard Medical School. 

Dr. Tanzi co-discovered three of the first Alzheimer’s disease genes and has identified several others in the Alzheimer’s Genome Project, which he directs. He also discovered the Wilson’s disease gene and participated in the discovery of several other neurological disease genes.

The focus of his research is in identifying and characterizing the genetic and environmental factors involved in neurodegeneration in Alzheimer’s disease and autism.

Dr. Tanzi shared this fundamental information:

  • the Alzheimer’s disease pathology begins in all of us after the age of 40
  • two thirds of those with Alzheimer’s disease are female
  • and women are especially susceptible after menopause  
  • head injuries increase the risk
  • these genes predispose us to the disease: APP, PSEN1, PSEN2 and APOE

Most of the above apply to me (I know I have the APOE gene) but I’m less concerned about Alzheimer’s disease that I have ever been and this is based on what was shared later in his presentation.

ihs-2

Dr. Tanzi’s whole presentation was fascinating and the section on fungi/candida, although concerning, was promising because we can do something about candida. This is the paper he shared: Different Brain Regions are Infected with Fungi in Alzheimer’s Disease with this question: Are clinical microbial pathogens triggering Alzheimer’s disease?

ihs-3

It was really interesting to hear that

  • the amyloid is an antimicrobial agent in the brain and provides protection against the candida/fungi
  • and that that the amyloid plaques also provide protection against Borellia, periodontal bugs, Herpes Simplex 1 and other infectious agents

What was most encouraging was this:

  • your brain can handle tons of amyloid plaques and tangles and yet not develop Alzheimer’s disease.
  • the big deciding factor seems to be inflammation
  • “resilient brains” had plaques, no inflammation and no Alzheimer’s disease!

So these are some of my thoughts:

  • Tanzi did share that many people with Alzheimer’s disease suffer from depression and agitation. Here is a paper I retrieved; it does state that depression is worse when benzodiazepines have been used and we know benzodiazepines have been found to contribute to dementia so we need to consider this too.
  • We also know anxiety is a factor in Alzheimer’s disease and this study “showed that anxiolytic behavior…is predominantly due to cox-2 mediated neuroinflammation induced neurodegeneration in the brain.”
  • Some of the same underlying causes of anxiety and depression seem to be underlying factors when it comes to Alzheimer’s disease – like candida and inflammation – and there is something we can do about this. We can get rid of the candida and can use natural methods to reduce inflammation starting with eating an anti-inflammatory diet with wild oily fish, no gluten, no sugar and reduced carbs.    

Dr. Tanzi also shared these for preventing Alzheimer’s disease:

  • Social engagement (this is why addressing pyroluria/social anxiety is important – interestingly zinc, vitamin B6 and evening primrose oil are anti-inflammatory)
  • Learning new things
  • Reducing emotional stress and deep sleep (this is where my work with the amino acids comes in – interestingly I found this study that discusses how enhancing GABA signaling can prevent cognitive decline in mice with the apoE4 gene)
  • Exercise (also so beneficial in anxiety and depression)
  • And nutrients like ashwaganda and cat’s claw (to address stress and kill infections/candida)

Clearly I have more reading and researching to do! As you can tell I love putting all the puzzle pieces together.

I’ve also got more to share from Dr. Tanzi’s talk and will do so next week. Stay tuned for more information on his “three- dimensional human stem cell-derived neural culture system that recapitulates Alzheimer’s disease plaque and tangle pathology.”

Feel free to ask questions and share your thoughts in the comments section.

 

The Anxiety Summit – Psychoneuroimmunology, the new psychiatry

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Kelly Brogan

Dr. Kelly Brogan, MD. Holistic women’s health psychiatry was interviewed by host of the Anxiety Summit, Trudy Scott, Food Mood Expert and Nutritionist, author of The Antianxiety Food Solution.

Psychoneuroimmunology, the new psychiatry

  • The role of inflammation in anxiety and depression
  • Hormones and where the endocrine system fits in
  • Where inflammation comes from
  • What a healthy microbiome looks like
  • Natural lifestyle interventions to reverse symptoms and favorite nutraceuticals
  • Why psychiatrists don’t know about this

Here are some snippets from our interview:

What psychoneuroimmunology refers to is essentially the inherent inter-connectedness between multiple systems. So, it’s about no longer looking at psychiatry as a head up phenomenon, which at best can result in limited outcomes and at worst, can be quite dangerous. And what psychoneuroimmunology implies is that there is a relationship between neurology – so, between brain science – and the immune system. It is sometimes called psychoneuroendocrinology – it also sort of ropes in the gut and the endocrine system with the implication being that you cannot treat one without knowledge about the others. So, I think it’s very exciting and really is a term that embodies functional medicine, or naturopathy at its best.

What many are speaking about is something called the cytokine model, which has been around since 1991, the first paper hypothesizing about this model. So, it’s been a growing literature for some time. And what it refers to is essentially it looks at depression or anxiety, for example, as this non-specific sort of fever that tells us actually very little about what’s causing the body to react, but tells us that there’s is an expression of imbalance and that the body is working to recalibrate. So, there’s some sort of stressor or triggers or assault and the compensatory response on the part of the body is what we are seeing as these psychiatric symptoms.

Cytokines in the blood, or inflammatory messengers, such as CRP, IL-1, IL-6, and TNF-alpha are predictive and linearly related to depression and anxiety, especially in women.

Here is Dr. Brogan’s wonderful blog post on the topic of Psychoneuroimmunology, the new Psychiatry

What is driving this inflammation? How does it get kicked off? And how does it induce depression? With the limited clinical applications and revelations that came with the completion of the Human Genome Project in 2002, we have begun to focus on where we have outsourced our physiologic functions.

The microbiome has become an important consideration, and particularly, the gut, which houses at least 10 times as many human cells as there are in our bodies, and 150 times as many genes as are in our genome. These microbes control many vital operations and are responsible for synthesis of neuroactive and nutritional compounds, for immune modulation, and for inflammatory signaling.

Here is one of the studies on how traditional diets can impact the microbiome: Intestinal microbiota, probiotics and mental health: from Metchnikoff to modern advances: Part II – contemporary contextual research

researchers reported less potentially pathogenic bacteria, yet a far greater degree of biodiversity and microbial richness in rural Africans living a traditional lifestyle and consuming traditional high fiber foods

If you are not already registered for the Anxiety Summit you can get live access to the speakers of the day here www.theAnxietySummit.com