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Skin Problems Flaring Up Again? Watch Your Emotions!

Skin Problems Flaring Up Again? Watch Your Emotions!

Have you ever noticed when you’re feeling stressed out, depressed, or nervous that your skin tends to break out? Maybe it’s acne, rosacea, psoriasis, or hives? Well, your observation has scientific backing. Skin health and mental health are linked and a new branch of science, psychodermatology, researches this connection.

What is Psychodermatology?

According to Professor Karen Mallin, PsyD of the University of Miami, psychodermatology is the study of emotions and their effect on skin. It combines the fields of psychology, psychiatry, dermatology, and immunology, which focus on invisible diseases, visible diseases, and immune system health. The idea behind this combination is that skin responds to both internal and external stimuli by producing flare-ups. Studying the relationship among the nervous system, skin, and immune system (also known as the neuro-immuno-cutaneous system) could lead to integrative treatment plans for people with skin disorders. These new treatment plans might include therapy, medication, and counseling.

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    http://www.psychiatrictimes.com/psychotic-affective-disorders/psychodermatology-when-mind-and-skin-interact

    Some Common Skin Conditions

    Acne

    Stress leads to an increased production of cortisol, the stress hormone. Cortisol, in turn, increases the production of oil on the skin. Oily skin makes it far more likely for you to develop pimples and even acne.

    Psoriasis

    Psychological stress tends to worsen the presence of psoriasis, a skin disease that causes scaling, pain, redness, and inflammation. In one study, researchers found that patients with outbreaks of psoriasis were more likely to have experienced a stressful event prior to the beginning of a psoriasis episode.

    General Dermatosis

    General dermatosis may include a variety of skin conditions including: rashes, hives, nail dystrophies, or eczema. A study published in 2001 found that itchiness related to dermatosis increased with emotional distress. It also found that people with these conditions were more likely to have experienced psychiatric disturbances.

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    Categories of Psycho-Dermatological Skin Disorders

    There are 3 generally accepted categories of psycho-dermatological skin disorders:

    • Psychophysiological – In these diseases, stress makes the conditions worse.
    • Psychiatric Disorders with Dermatological Symptoms – These are self-inflicted and may include hair pulling, nail biting, or cheek/tongue biting.
    • Dermatological Disorders with Psychiatric Symptoms – These are emotional problems, like anti-social behavior or embarrassment, caused by an existing skin problem.

    How to Reduce Stress to Avoid Skin Problems

    How can you avoid embarrassing, irritating, and sometimes painful skin flare ups? By reducing your stress. Here are a few ways to do that:

    Exercise

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      Exercise reduces the production of stress hormones, like cortisol and adrenaline. But that’s not all. It also increases the production of endorphins, the hormones that put us in a good mood and reduce pain. These two factors will help you relax and reduce your overall stress. One of the best forms of exercise is swimming because it doesn’t feel like exercise! You can have fun in the water while getting healthier. Swimming is also a low impact sport, so it isn’t hard on your joints.

      Meditation

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        Meditation is another great way to relax and reduce overall stress levels. This technique is pretty simple. Find a quiet room and sit with good posture. Close your eyes and repeat a motivational phrase. Maybe something like, “I am happy” or “I feel peaceful”. Try to breathe rhythmically and avoid any other thoughts. Researchers believe that meditation changes the brain’s neural activity, helping you manage stress better.

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        Apps to Stay Positive

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          Reflecting on the positive things in your life can help you stay positive. A great way to do this is by using an app on your phone that can help you keep track of positive experiences. One great option is Happify, which helps you set personal goals. It offers different activities that bring positive words and memories to your attention. Another great app is The Gratitude Journal, which encourages you to write down five positive things that happen to you daily. This is a great way to stay positive about the present and the future.

          You may not be able to completely eliminate stress by practicing these techniques, but you will be able to reduce it. By doing that, you can reduce the occurrence of stress-induced skin disorders.

          Featured photo credit: MasimaTinasheMadonda via pixabay.com

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          Last Updated on September 18, 2020

          7 Simple Rules to Live by to Get in Shape in Two Weeks

          7 Simple Rules to Live by to Get in Shape in Two Weeks

          Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

          Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

          1. Exercise Daily

          It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

          If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

          Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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          If you’re a morning person, check out these morning exercises that will start your day off right.

          2. Duration Doesn’t Substitute for Intensity

          Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

          One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

          This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

          3. Acknowledge Your Limits

          Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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          Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

          Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

          4. Eat Healthy, Not Just Food That Looks Healthy

          Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

          The basic nutritional advice includes:

          • Eat unprocessed foods
          • Eat more veggies
          • Use meat as a side dish, not a main course
          • Eat whole grains, not refined grains[3]

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          Eat whole grains when you want to learn how to get in shape.

            5. Watch Out for Travel

            Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

            This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

            If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

            6. Start Slow

            Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

            If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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            7. Be Careful When Choosing a Workout Partner

            Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

            My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

            If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

            I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

            Final Thoughts

            Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

            Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

            More Tips on Getting in Shape

            Featured photo credit: Alexander Redl via unsplash.com

            Reference

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