Issue link: https://www.ascpskindeepdigital.com/i/884148
54 november/december 2017 THE STRATEGY Regardless of how we become puffy or suffer from inflammation in our tissues, the common path is intracellular water loss. To encourage whole-health beauty down to the cellular level and reduce inflammation and puffiness, an external, internal, and emotional strategy works best: • Externally or topically, choose proven skin care treatments and ingredients that protect and refine skin and reduce inflammation. • Internally, diseases and disorders must be addressed. Exercise and relaxation, an alkaline, healthful diet, and supplements can fill in the nutritional gaps. Encourage sleep therapy to normalize hormonal imbalances. • Emotionally, educate clients about cultural stress and encourage them to digitally disconnect whenever they can. A mental health regimen that counteracts depression, isolation, a sedentary lifestyle, and anxiety can alleviate stress that results in inflammation. Consider therapies that promote laughter and play, and reconnect clients with their sense of wonder. There are many ways to counteract puffiness; however, a concerted effort (external, internal, and emotional) is the best route to minimize inflammation and prevent tissue damage. TOP 10 DE-PUFFING REMEDIES The following is a list of the best remedies that can have profound effects on puffiness. Alkaline diet: For puffiness, the more alkaline the diet, the better. Acidic foods can cause cell dehydration and can enhance cellular oxidation, which increases inflammation. The most hydrating foods are those packed with the highest levels of nutrients and are beneficial to cell health. In general, this includes foods that are anti-inflammatory and as low acid to alkaline-forming as possible, such as fruits, nuts, legumes, and vegetables. Exercise: Inflammation decreases when circulation improves. Exercise increases circulation, and as the heart pumps blood through all the tissues, cells are bathed with nutrients. Exercise also reduces stress levels and helps the body process damaging cortisol levels. Sleep: Sleep is wonderfully restorative and necessary for good health. Mediators of inflammation are altered by sleep loss. Sleep reduces high levels of cortisol, the stress hormone, which causes damage and inflammation in all tissues. Sleep also promotes hormone recycling and balance within the body. Adults need at least seven hours every night. Cucumber: Cucumbers are comprised of 96 percent water, so they are highly hydrating. Their high levels of vitamin K reduce dark circles, and the lignans they contain reduce inflammation. They are one of the most alkaline vegetables, and because of their triterpenes, they may work well to regulate diseases that involve the immune system. Cucumber counteracts acidic pH within the body. Because of their B vitamins, magnesium, potassium, and zinc content, cucumbers are heart healthy and promote mood stability, which underscores the science behind the saying "as cool as a cucumber." Essential fatty acids (EFAs): EFAs are helpful because they inhibit transcription factors that are linked to pro-inflammatory cytokine production. Moreover, omega-3 EFAs, in particular eicosapentaenoic acid and docosahexaenoic acid, have been shown to inhibit the production of inflammatory mediators that encourage puffiness. Omega-3 EFAs reduce inflammation caused by prostaglandins and exposure to ultraviolet radiation. Eggs: One or two eggs per week offer the body high levels of protein, folic acid, vitamin A, lecithin, and vitamin B12. Lecithin repairs tissues as it fills in and rebuilds cell walls, which helps all organs remain fully hydrated and able to function at their highest levels. Egg yolks are mainly comprised of phosphatidylcholine—a major component of cellular membranes. Antioxidants: Antioxidants, in general, are well-known for their skin and health benefits as protectants against the effects of aging and inflammation. Antioxidants reduce inflammation by quenching excessive ROS and inhibiting matrix metalloproteinase activity. Avoid salt: Salt causes and magnifies inflammation. Every cell needs sodium to work properly, and it is essential for nerves and muscles, including the heart, to function properly, but most of us consume too much. Extra salt requires extra water, which results in water retention—a form of inflammation.