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After so many newsletters about pretty deep topics, I thought I’d get really superficial this week and talk about skin. Winter’s dryness and cold plus extra clothing, obsessive handwashing, and indoor heating form a combination that can be very hard on our skin. My whole life, I’ve had skin that dislikes winter. Even if your skin doesn’t get flaky or irritated, taking good care of your skin at this time of year may still help it retain its youthful elasticity and luster. Here are eleven self-care recommendations:
Drink plenty of water. Divide the number of pounds you weigh in half – that’s the number of ounces of watacer to drink evenly over the course of the day (ideally at room temperature).
Eat moistening foods. In Traditional Chinese Medicine, certain foods are considered to build vital fluids in the body which are disseminated to the skin and affect skin moisture. Some of these foods include: sesame seeds (especially the black kind), dark leafy greens, berries, pears, oranges, watermelon, string beans, tomatoes, flax seed, hemp seed, tomatoes, plums, mung beans and sprouts, cucumber, water chestnuts, eggs, fish, nuts, seed and nut oils.
Get a humidifier. In our house in Colorado, the usual tabletop humidifiers make very little difference in the moisture of the air, but I’ve heard good things about “whole house humidifiers” and I plan to get one for our home soon. They hook up to your water line (so you don’t need to refill them) and moisten the air that moves through your heating system. The units cost a couple hundred dollars and installation is a few hundred more (or you could do it yourself if you’re handy).
Put oil on your skin. Lotions are emulsions of oil and water, and while they’re moisturizing, they aim to be well absorbed and to feel light and residue-free. As such, lighter lotions may not cut it if you have very dry skin, or they may need to be applied many times a day. If your skin suffers during the winter, you may need something that functions more as a barrier – that impedes water loss through the skin and protects against the elements – such as: pure oil (coconut, jojoba, grape seed, sesame (untoasted), etc.); a thicker lotion that contains more oil or heavier oils (like castor, rosehip seed, or tamanu oil); or a semi-solid lotion with even heavier, waxy ingredients (shea butter, cocoa butter, or beeswax). However, the richest of these (shea butter and wax) are probably too heavy for the face and could clog your pores.
Exfoliate gently before moisturizing and apply moisturizer to still-damp skin. As long as your skin isn’t irritated, gently removing the top layer of dead cells will make it easier for moisturizers to penetrate. I like a coarse cloth, raw silk gloves, or a natural plant bristle brush for exfoliating the whole body. After bathing, you have a window of a few minutes during which moisturizers will work best. Personally, I enjoy the combination of dry skin brushing followed by a shower and then a brisk self-massage with oil (a practice called abhyanga in Ayurveda).
Use less soap. Soap dries out your skin and is usually unnecessary.
If your hands get chapped, dry them thoroughly after washing. Letting your skin air dry slowly usually results in drier skin. This is especially important for people with eczema.
Avoid colors, synthetic fragrances, and other chemicals in your detergents and body care products. Dry winter skin is often extra sensitive to chemicals – and absorbs them more effectively.
Wash in cooler water. If your skin becomes more sensitive in the winter, and especially if you have a rash, hot water will often make it worse. Bathe in the coolest water you can tolerate.
Use sunscreen. I don’t buy into the idea that we should wear sunscreen constantly, but judicious use has some benefits. Sun exposure feels good, activates immune cells, and stimulates vitamin D production in our skin, which is beneficial to our health in numerous ways. But the UV portion of sunlight causes damage to our tissues through a process called oxidation. (It’s the same process that causes oils to go rancid, vitamins to spoil, and meat to turn grey.)
We all know sunburns are bad, but even without burning, extended exposure to UV light tends to cause yellowing, dryness, and wrinkling of our skin. It damages fibers called elastin, which, as you might guess from the name, gives our skin its elasticity. Over the years, this makes our skin saggy and more prone to tearing. UV light also blesses us with age spots or “liver spots.” And finally, it’s a major risk factor in skin cancers, especially the non-melanoma kinds. So, if you like youthful skin, sunscreen is a good idea – especially in the middle of the day – and it’s easy to forget to use it in the winter. Winter sun isn’t usually direct enough to stimulate vitamin D synthesis, but it’s still strong enough to cause skin damage (especially in sunny places).
I don’t like chemical sunscreens, so I steer my patients to mineral-based ones – zinc oxide and titanium oxide. Zinc is the best option: it’s an excellent skin soother and barrier, and it works better than any other sunscreen chemical approved for use in the U.S. It’s the main ingredient in many diaper rash ointments and was responsible for that classic white stripe on lifeguards’ noses years ago.
Nowadays, most mineral sunscreens aren’t quite as opaque – some are completely transparent – probably because manufacturers have gotten better at creating smaller particles of zinc and titanium. However, this presents a big unknown – are these tiny “nanoparticles” entering our cells and doing something bad? In response to initial concerns, some companies now sell “non-nano” mineral sunscreens, but according to the Environmental Working Group (EWG) even the mineral particles in these products would technically be considered “nano” sized.
Yet, EWG still believes they are our best option. A mixture of particle sizes, some nano and some larger, seems to offer the best sun protection, and the evidence so far indicates that they don’t penetrate into the skin far enough to encounter living cells. However, if you were to inhale a bunch of mineral sunscreen in powder or spray form, that wouldn’t be good for your lungs.
See a good skin care specialist. Believe it or not, I was co-owner of a spa for a couple years before I got my first facial. If I was going to take the time to get a spa treatment, I’d always opt for a massage. But one year, on my birthday, Briana scheduled a facial for me, and it was just lovely. Having someone steam and massage oils into your face is deeply relaxing. And I had to admit, my skin was glowing afterwards. I highly recommend it.
I hope these recommendations help you get through the winter with moister, healthier, happier skin.
Be well,
Dr. Peter Borten
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Previously I wrote about the many layers of the Self as explained in nondual Tantrik philosophy. Each of these layers – your body, your mind and feelings, your energy, your awareness, etc. – is considered an expression of the oneness that is the real You. When we find ourselves wrapped up in just one layer – struggling with a body issue, for instance, or carried away by obsessive thinking – we forget that we’re all of this, more than the mind is capable of grasping. When we lose sight of our vastness, we experience a loss of freedom. Instead, we’re at the mercy of a body which will inevitably age, or at the mercy of a mind which will inevitably fail to see the big picture.
As I explained in that article, the mind/feelings layer is the most common for people to get stuck in. It’s hard not to have your attention monopolized by a machine that generates so much drama, such strong sensations, that has so many facts and answers, that helps you navigate life as a human, and that keeps score on how you’re doing. But your mind is just a tiny fraction of all that you are. This is why mental discipline is important not just for things like martial arts and meditation, but also for reaching your potential in any arena – from sports to finance to scientific research – and for being as happy, peaceful, and free as possible. The scientist Michael Faraday said in an 1854 lecture, “That point of self-education which consists in teaching the mind to resist its desires and inclinations until they are proved to be right, is the most important of all.”
The alternative is what I referred to as “bondage” in last week’s article. Your mind takes the driver’s seat and steers you to distraction and negativity, or just toward pursuits that aren’t really aligned with what your highest self wants. My friend Andy Dooley, who teaches people to be happy, calls this cycle “lousy and lazy thinking.” Lousy because of its disempowering nature, and lazy because of our tendency to let it take over – often without even noticing – rather than doing the work to heal and clean house.
Some years ago, I found myself in a period of chronic anxiety. I had at my disposal a wide range of herbs, supplements, and pharmaceuticals, most of them designed to do the same thing – tranquilize the mind. Although they made me feel sleepy and cloudy, these substances never fundamentally changed the anxiety, and often, they actually made it worse. To my surprise, some of the worst experiences occurred with herbs. Eventually I realized these pills and teas were robbing me of my mental edge, which made mental discipline more difficult.
When I discontinued all the meds and committed myself to healing, I improved rapidly. Though, I must admit, whenever I felt normal for a while, I would get “lazy” again. I would assume that I didn’t need to keep an eye on my mind. And it would eventually sneak up on me with a relapse. I learned that it needed to be a continuous practice, and when I added meditation and mindfulness to my regimen, it was much easier. It was a valuable experience, and it changed the way I treat patients with mental health issues.
During the process of relearning mental discipline, I remembered an earlier time, in my 20s, when I felt horribly despondent after the end of an intense romantic relationship. In the midst of despair, a fleeting thought visited me. It seemed almost as if it didn't come from my own mind – as if it was inserted into my stream of consciousness from a more intelligent Me that was removed from the emotional intensity of the situation. The thought was, “You’re faking it.”
Being swept up as I was in the tragedy of the breakup and enjoying the commiseration of my friends, a part of me felt indignant at the suggestion that I might be faking it. Faking it? Outrageous! Why would I be faking this? This is what humans DO when something like this happens. This is serious! Why would I choose to suffer?!
I can now advise in hindsight that anytime you find yourself mentally protesting and defending your point of view – particularly one that makes you feel bad – you’re standing on shaky ground. You’re not allowing the truth to come in because it would invalidate your story. Probably you have a lot invested in being right, which is often in direct opposition to being free.
Anyway, that one thought – you're faking it – burrowed into my consciousness and started to take hold. Novel thoughts arose: What if I were able to skip the whole grieving process? What if I could just be light about the whole thing? I would have to sacrifice all the sympathy I’ve been getting. I wouldn’t be able to tell the “woe is me” story anymore.
I discovered that there was a more enduring, more neutral, more authentic Me that didn't really feel terrible or dramatic, but just watched the whole thing impassively. Since then, in the midst of all sorts of other strong emotions, that disruptive thought has returned: You’re faking it. The real You is okay. What happens next is a matter of whether I apply the mental discipline to stick to the truth.
Try it. Even if you feel hopeless. Watch what’s happening in your mind and body. Don’t ignore any unpleasant thought or feeling. Turn your attention toward it rather than away. Learn what’s really there. Be curious. What is the actual thought behind the unpleasant feeling? Feel the feeling without resistance. Don’t deny it, reject it, or bury it. Welcome it. Experience it with your whole self. Let it open and spread over you. Breathe into it. Forgive yourself and anyone else who’s connected to what you’re feeling. And let it go. Then choose something else: Choose light. Choose to reclaim your power. Choose freedom. Choose to embody your expanded sense of self. Then keep choosing, keep forgiving, and keep letting go.
If you believe this is overly simplistic, just give it an earnest try. Sincerely commit to healing. I’m just talking about work. I’m sure you’ve done hard work before – whether in the form of cleaning, exercise, studying, or whatever you do for a living. Hard work isn’t bad. People generally don't like to work hard unless there's a payoff – something objective, like a clean house, a hot body, a gold medal, or a paycheck. In this case, there's not going to be an obvious carrot dangling in front of you, and what’s more, there’s really no end to it. You don't get weekends or your birthday off.
But once you experience the value of it, you will never want to take a break. And even though it's hard work, it does get easier (then it gets harder, and then easier again). And even though you will never want to let your mind get away with grabbing the steering wheel and driving you into illusion, over time you'll notice that your mind doesn't try to pull that crap nearly as often.
Good luck,
Dr. Peter Borten
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"The place of wood is to grow upward towards the fire element. It's always trying to reach the sun."
How will you grow and move past the obstacles in your way? Leave a comment below and let us know.
[post_title] => Talking Wellness with Dr. Peter Borten: The Wood Element (video)
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After so many newsletters about pretty deep topics, I thought I’d get really superficial this week and talk about skin. Winter’s dryness and cold plus extra clothing, obsessive handwashing, and indoor heating form a combination that can be very hard on our skin. My whole life, I’ve had skin that dislikes winter. Even if your skin doesn’t get flaky or irritated, taking good care of your skin at this time of year may still help it retain its youthful elasticity and luster. Here are eleven self-care recommendations:
Drink plenty of water. Divide the number of pounds you weigh in half – that’s the number of ounces of watacer to drink evenly over the course of the day (ideally at room temperature).
Eat moistening foods. In Traditional Chinese Medicine, certain foods are considered to build vital fluids in the body which are disseminated to the skin and affect skin moisture. Some of these foods include: sesame seeds (especially the black kind), dark leafy greens, berries, pears, oranges, watermelon, string beans, tomatoes, flax seed, hemp seed, tomatoes, plums, mung beans and sprouts, cucumber, water chestnuts, eggs, fish, nuts, seed and nut oils.
Get a humidifier. In our house in Colorado, the usual tabletop humidifiers make very little difference in the moisture of the air, but I’ve heard good things about “whole house humidifiers” and I plan to get one for our home soon. They hook up to your water line (so you don’t need to refill them) and moisten the air that moves through your heating system. The units cost a couple hundred dollars and installation is a few hundred more (or you could do it yourself if you’re handy).
Put oil on your skin. Lotions are emulsions of oil and water, and while they’re moisturizing, they aim to be well absorbed and to feel light and residue-free. As such, lighter lotions may not cut it if you have very dry skin, or they may need to be applied many times a day. If your skin suffers during the winter, you may need something that functions more as a barrier – that impedes water loss through the skin and protects against the elements – such as: pure oil (coconut, jojoba, grape seed, sesame (untoasted), etc.); a thicker lotion that contains more oil or heavier oils (like castor, rosehip seed, or tamanu oil); or a semi-solid lotion with even heavier, waxy ingredients (shea butter, cocoa butter, or beeswax). However, the richest of these (shea butter and wax) are probably too heavy for the face and could clog your pores.
Exfoliate gently before moisturizing and apply moisturizer to still-damp skin. As long as your skin isn’t irritated, gently removing the top layer of dead cells will make it easier for moisturizers to penetrate. I like a coarse cloth, raw silk gloves, or a natural plant bristle brush for exfoliating the whole body. After bathing, you have a window of a few minutes during which moisturizers will work best. Personally, I enjoy the combination of dry skin brushing followed by a shower and then a brisk self-massage with oil (a practice called abhyanga in Ayurveda).
Use less soap. Soap dries out your skin and is usually unnecessary.
If your hands get chapped, dry them thoroughly after washing. Letting your skin air dry slowly usually results in drier skin. This is especially important for people with eczema.
Avoid colors, synthetic fragrances, and other chemicals in your detergents and body care products. Dry winter skin is often extra sensitive to chemicals – and absorbs them more effectively.
Wash in cooler water. If your skin becomes more sensitive in the winter, and especially if you have a rash, hot water will often make it worse. Bathe in the coolest water you can tolerate.
Use sunscreen. I don’t buy into the idea that we should wear sunscreen constantly, but judicious use has some benefits. Sun exposure feels good, activates immune cells, and stimulates vitamin D production in our skin, which is beneficial to our health in numerous ways. But the UV portion of sunlight causes damage to our tissues through a process called oxidation. (It’s the same process that causes oils to go rancid, vitamins to spoil, and meat to turn grey.)
We all know sunburns are bad, but even without burning, extended exposure to UV light tends to cause yellowing, dryness, and wrinkling of our skin. It damages fibers called elastin, which, as you might guess from the name, gives our skin its elasticity. Over the years, this makes our skin saggy and more prone to tearing. UV light also blesses us with age spots or “liver spots.” And finally, it’s a major risk factor in skin cancers, especially the non-melanoma kinds. So, if you like youthful skin, sunscreen is a good idea – especially in the middle of the day – and it’s easy to forget to use it in the winter. Winter sun isn’t usually direct enough to stimulate vitamin D synthesis, but it’s still strong enough to cause skin damage (especially in sunny places).
I don’t like chemical sunscreens, so I steer my patients to mineral-based ones – zinc oxide and titanium oxide. Zinc is the best option: it’s an excellent skin soother and barrier, and it works better than any other sunscreen chemical approved for use in the U.S. It’s the main ingredient in many diaper rash ointments and was responsible for that classic white stripe on lifeguards’ noses years ago.
Nowadays, most mineral sunscreens aren’t quite as opaque – some are completely transparent – probably because manufacturers have gotten better at creating smaller particles of zinc and titanium. However, this presents a big unknown – are these tiny “nanoparticles” entering our cells and doing something bad? In response to initial concerns, some companies now sell “non-nano” mineral sunscreens, but according to the Environmental Working Group (EWG) even the mineral particles in these products would technically be considered “nano” sized.
Yet, EWG still believes they are our best option. A mixture of particle sizes, some nano and some larger, seems to offer the best sun protection, and the evidence so far indicates that they don’t penetrate into the skin far enough to encounter living cells. However, if you were to inhale a bunch of mineral sunscreen in powder or spray form, that wouldn’t be good for your lungs.
See a good skin care specialist. Believe it or not, I was co-owner of a spa for a couple years before I got my first facial. If I was going to take the time to get a spa treatment, I’d always opt for a massage. But one year, on my birthday, Briana scheduled a facial for me, and it was just lovely. Having someone steam and massage oils into your face is deeply relaxing. And I had to admit, my skin was glowing afterwards. I highly recommend it.
I hope these recommendations help you get through the winter with moister, healthier, happier skin.
Be well,
Dr. Peter Borten
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Dr Pete,
I love the articles that you have written on TCM. I have benefited greatly from your thought.
Lisa Trimble, LMT
Thanks, Lisa. I’m so glad they’ve been helpful!
This series is one of the most interesting I’ve read in a very long time! The section about the pericardium spoke the loudest to me because I’m a feeler and take things to heart so I need to figure out how to protect my heart better emotionally. Heartache lasts a long time with me.
I’m glad you’re enjoying it, Diane. Yes, pericardium issues are so common – even among people who aren’t really “feelers,” many of whom used to feel but don’t anymore because they made their pericardium impenetrable after being hurt. I hope your insights bring you greater freedom in this realm.
It’s kind of funny, I used to always wear alligator ear rings with the jaws open wide. The story that I told about why is very similar to representation of the pericardium in your article. In my story I lived on an island with a moat full of hungry alligators. Once in awhile someone would forget and feed the alligators too much. This would allow access to the island usually resulting in me getting hurt. The ear rings were my reminder to always be wary and cautious and keep my alligators a little hungry.