Issue 133

DON'T BELIEVE EVERYTHING YOU SEE ON THE INTERNET: FAMOUS TIKTOK TRENDS DERMATOLOGISTS WARN PEOPLE TO AVOID PG

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ISSUE 133

EDITOR IN CHIEF

CREATIVE DIRECTOR

Brianna Connors

Aviana Roth

LEAD JOURNALIST

DIGITAL MEDIA DIRECTOR

Riley George

Hannah Townes

PROJECT COORDINATOR

SOCIAL MEDIA SPECIALIST

Lillian Myers

Lauren Rider

PODCAST COORDINATOR

MARKETING DIRECTOR

Justin Miller

Derek Archer

CONTRIBUTORS

Millie Wright, Yuko Tabasa, Ionuț Raicea, Gaye Newton, Louisa Emhof, Nathan Pipkin

A WORD FROM THE EDITORS Obtaining and maintaining healthy skin is a challenge for many of us. New labels on skincare products and advertisements about having the best youthful skin ever are constantly put on social media, advertisements, and spoken about by celebrity sources.

But here at Top Doctor Magazine, our contributors will constantly keep you up to speed with fresh, entertaining, and reliable content. In this issue, we are on a mission to discuss true facts for better clarity, youthfulness, and blemish-free skin. We want to be a source of inspiration for those who struggle with skin health and show the best ways to improve your overall skin health!

We hope that our handpicked ideas will guide you towards self-realization, selfimprovement, and willingness to help those around you want to better themselves.

- Derek & Brianna

G A N D H I

it is health that is real wealth and not pieces of gold and silver.

Don't Believe Everything You See On The Internet

08

How Does Eating Blueberries Help Your Skin?

14

04

Do I Still Need to Wear Sunscreen in The Winter

11

What Should You Do to Prevent Dry Skin

More Than Skin Deep

20 24

What Is One Of The Most Important SelfCare Acts You Can Offer Yourself?

With Brenda Vogl, RN

What Do Your Nails Say About Your Health?

27

Do You Know How Cold Water Affects Your Skin?

TABLE OF CONTENTS

01

DON'T believe EVERYTHING you see on the internet Famous TikTok Trends Dermatologists Warn People To Avoid

By Yuko Tabasa

TikTok trends have taken the internet by storm. Whether it be dance challenges, DIY hacks, home improvement, or beauty and wellness, you're bound to find some crazy new trends every time you scroll through your TikTok feed. However, as cool and fun as these fads look, they're not always safe, especially when it comes to skincare trends. Here are the top six TikTok skincare trends that dermatologists warn us about.

DIY Microneedling At the top of every dermatologist's "Don't Do This At Home List" is DIY Microneedling.

Microneedling is a technique that punctures the skin using tiny needles to boost collagen production and improve skin quality. Some TikTok influencers have started to use derma rollers that allow them to perform microneedling at home.

However, the danger to following this trend is that you'll be putting yourself at high risk for infection and skin damage due to an unsterile environment and random movements with a microneedling device. The needles you may be using are the wrong size or depth, which can cause severe damage to your face and scarring.

If you want to try microneedling, leave it to the professionals. Contact a dermatologist or a plastic surgeon with years of experience in making people's skin look beautiful and all the proper sterile tools to safely get the job done.

Sunscreen Contouring Another absurd TikTok beauty tip is sunscreen contouring. People only apply sunscreen to the points on their faces that they want to highlight. The areas without sunscreen will then create a natural contour when it gets tan from sunbathing.

Dermatologists everywhere agree that this is a terrible idea for several reasons, but the main one is potential skin cancer.

Any sun exposure to the skin will result in sundamaged cells that cause aging, fine lines, wrinkles, and skin discoloration. A better tip would be to apply sunscreen to your entire face every day before putting on makeup and use makeup to highlight and contour your face.

Any sun exposure to the skin will result in sundamaged cells that cause aging, fine lines, wrinkles, and skin discoloration.

DIY Lip Fillers Thanks to celebrities like Kylie Jenner, big plump lips have become the new beauty standard for women across the globe. Since not everyone has big bucks to spend on getting lip fillers from a professional, some people have turned to a cheaper solution by purchasing at-home kits for injecting their own lip fillers.

The device that seems to be going around on TikTok is the Hyaluron pen, which creates pressurized air that pushes hyaluronic acid filler to the lips without using a needle. Although there is no injecting involved, dermatologists warn people against using this at home because lips can easily bruise and swell. Instead, experiment with makeup and outline your lips with lip liner if you want to achieve a fuller lip look.

Slugging

DIY Mole Removal

Slugging is a popular K-beauty trend where you coat your face with a thick layer of petroleumbased products like Vaseline to seal in all the moisturizing products you applied beforehand.

The result is supposed to leave you with softer and more supple skin. However, this doesn't work out for everyone.

Another dangerous DIY trend is mole removal.

Removing a mole, wart, or any skin bump at home is not something as simple as cutting split ends off your hair. Cautionary steps must be taken first before removing anything from the dermis.

Dermatologists advise those with oily and acneprone skin not to follow this trend because the heavy petroleum jelly can clog your pores and lead to more breakouts. Moreover, slugging can also cause oily skin to look shinier and have enlarged pores.

Toner as Deodorant Folks are always looking for natural alternatives to traditional deodorants, and using glycolic acid toner has become a popular choice on TikTok. According to Dr. Hadley King, a dermatologist from New York, the alcohol found in toners can help remove odor-causing bacteria. However, some toners contain potent acids, which can irritate your underarms. If you have sensitive skin, using glycolic acid toner can irritate your face, so it follows that it would do the same to your armpits. It is best for those who have recently undergone laser underarm hair removal to steer clear from using toner since your skin is extra sensitive from the treatment.

Additionally, overuse of toner can also lead to over-exfoliation, which thins out your skin's protective barrier. This will result in an undesirable redness and flakiness of your armpits. If this happens to you, apply moisturizer to your armpit until it heals.

As Dr. Annie Gonzalez, a Miami dermatologist, recommends, it is imperative to have a medical professional assess whether your mole is benign or malignant before removal. Using at-home laser devices that claim to zap away your moles is a big no-no because it can lead to a high risk of infection, scarring, and even skin cancer.

While it's easy to get swept up in all these fascinating beauty trends promoted by TikTok influencers, remember that not all of their tips should be followed. Make sure to do your fair share of research first before trying any athome trends, or seek advice from a professional.

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Do I Still Need to Wear

4

Sunscreen

in the Winter?

By Ionuț Raicea

SUNSCREEN in the

Winter

“—a question better suited for those who think about the warm, sunny days of summer with nostalgia. For the rest of us, it’s quite the oxymoron. After all, what does sunscreen have to do with the chilly days of winter, when the sun’s rays are devoid of their summery heat?

Unfortunately, the prevalence of skin cancers amongst Americans is only becoming greater.

About 9,500 people in the U.S. are diagnosed every day with skin cancer, and nonmelanoma skin cancer (NMSC) affects more than three million Americans every year.

Blame it on global warming or the ozone layer depletion, but one thing’s for sure—warmer and warmer days increasingly bombard our skin with harmful UVA and UVB rays. And don’t think that sunscreen is only a summertime necessity—many physicians advise us to protect our skin in the winter as well, when the sun’s rays, although less potent, can cause significant skin damage.

Using sunscreen should not depend on temperature or season. On the contrary, including sunscreen in your daily skincare regimen is more than desirable. Curious about how to protect your skin during the cold season? Today, the Top Doctor Magazine is ready to share all the hints and tips you need for an all-season skin protection regimen.

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How Sunlight Affects Your Skin The sun’s natural energy reaches earth accompanied by UV radiation, whose shorter wavelengths make it undetectable by the naked eye. Nevertheless, we feel it, especially on a lazy summer day at the beach. The key components of UV radiation are the UVA and UVB rays.

What Are UVA Rays?

Ultraviolet A rays constitute 95% of the total UV radiation reaching the Earth’s surface.

These rays penetrate the skin much deeper than UVB rays, causing dark spots, wrinkles, and skin cancers. At the beach, they’re responsible for your much-craved tan.

However, they’re also more potent, since UVA rays penetrate clouds, glass, and even clothes and are present throughout the year, including winter time.

What about UVB Rays?

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The shortwave UVB rays are not as potent as their counterparts, nor do they penetrate the deep skin levels or other surfaces. At the beach, they cause the much-dreaded sunburn.

During winter, snow reflects about 80% of the sun’s rays, hitting you with a higher dose of radiation.

No matter how bundled up you are, UV radiation can still reach your skin even in the winter. However, isn’t the ozone layer, our planet’s exterior line of defense, supposed to absorb the majority of these UV rays? Indeed, it is—unfortunately, the ozone layer is actually at its thinnest in wintertime, lowering the shield against UV radiation. So, counterintuitively, now is the time for an even stronger skin protection regimen!

Sunscreen, Your Most Trusted Winter Ally Are you hitting the slopes this winter or are you snowed under with too much office work? Regardless of where you are, every 1,000 feet above sea level bump up the UV radiation exposure percentage by 4-5%.

Research points out that people spending more time near windows showed more pronounced aging signs, such as wrinkles and Crow’s feet. It also shows that snow and ice reflect up to 90% of UV rays.

UV radiation is the biggest culprit behind premature skin aging. Its rays damage your skin’s collagen and elastin, which are the proteins responsible for your skin’s smoothness and elasticity. Without these proteins, the skin gradually becomes saggy, allowing for fine lines and wrinkles to appear.

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Luckily, researchers who study premature skin aging have a simple and easily accessible remedy to this undesirable process— sunscreen! One particular study found out that daily sunscreen use, especially in countries blessed with copious sunshine, such as Australia, lowers the skin aging percent by almost a quarter. The study was conducted on the middle-aged population, so it’s clear that implementing a skin protection regimen is always welcome.

However, are all sunscreen lotions identical?

How about the sun protection factor (SPF)?

What product should I settle upon?

Hit the SPF 30 Mark If you're already envisioning yourself lost between too many sunscreen options at the store, hesitate no further—proper skin protection only requires a product that boasts SPF 30 or higher, according to the American Academy of Dermatology Association. The secret lies not only in the SPF but also in the frequency with which you apply the sunscreen! Wintry winds and snow cause sunscreen to wear off faster, thus calling for multiple sunscreen applications throughout the day.

The Skin Cancer Foundation advises us to apply sunscreen every two hours in winter, especially after sweating.

The use of sunscreen is not synonymous with slathering your skin with lotion. Such an approach will cause you to look over oftenmissed spots, such as the ear tips, the skin around the eyes, and the forehead area adjacent to the hairline.

Instead, apply sunscreen carefully, without a rush, to avoid any accidents. You can improve your skin protection regimen by throwing in a moisturizer with lanolin or glycerin, which are compounds that keep your skin hydrated even during the harshest of winters!

A Parting Reminder No matter how cloudy, grey, or overcast it is, the sky will always welcome the sun’s rays and, unfortunately, its UV radiation. Since nature has a hard time keeping UVA and UVB rays away from your skin, it’s time for you to build up your defenses, even in the winter, and sunscreen is here to be your trusted shield and armor. Don’t forget to check out the Top Doctor Magazine website for more helpful articles on lifestyle and self-care!

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health

How Does Eating Blueberries Help Your Skin?

By Adam Rauhauser

Have you ever peered into your fridge at night, wishing your tastiest snacks were healthy for you? Believe it or not, supporting your skin through a healthy diet can be a delicious endeavor. For example, blueberries are a tasty snack that are available year-round, and they also happen to be one of the healthiest foods for your skin. Furthermore, blueberries have so many dermatological benefits that they can indeed be called the "superfood of the skin."

The Science behind Blueberries' Skin Benefits If there's one health benefit that blueberries are known for, it's antioxidants. These natural compounds protect your skin by stabilizing free radicals, which would otherwise damage your skin through a process called oxidative stress.

The most important antioxidant for skin health is anthocyanin, the pigment behind the blueberries' signature indigo hue. Blueberries also contain two other essential antioxidants, quercetin and myricetin, as well as other helpful nutrients such as fiber, iron, zinc, and many other skin-friendly vitamins and minerals.

Antioxidants: Blueberries' Secret Weapon You've heard that antioxidants fight free radicals, but what does this mean in practical terms for your skin? For starters, anthocyanin boosts collagen synthesis. Collagen keeps your skin supple and healthy, and blueberry consumption has been linked to a reduced rate of collagen breakdown. Additionally, antioxidants fight general inflammation, cutting down on redness and swelling resulting from skin problems like acne and psoriasis. The reduction in inflammation resulting from blueberry consumption may delay the appearance of wrinkles.

Finally, the antioxidants in blueberries help fight the aging process. Aging leads to weakening defenses against free radicals in your skin cells.

When free radicals outnumber antioxidants, the aging process becomes apparent. Thanks to the neutralizing effects of antioxidants, however, eating blueberries can slow this process.

Other Skin Benefits Aside from antioxidants, you can reap a myriad of other potential health benefits from eating blueberries. Eating blueberries can lead to better heart health, and therefore, better circulation. How does this affect your skin? By slowing the breakdown of capillaries, blueberries can fend off varicose veins and improve the delivery of nutrients to the skin, ensuring that your epidermis remains vibrant and smooth.

All out of orange juice? Never fear! A daily serving of blueberries contains at least 16% of your daily Vitamin C intake, which (not unlike antioxidants) can help your body produce more collagen.

Furthermore, blueberries include fiber and low glycemic carbs. In addition to reducing the risk of cancer, the former can be extremely helpful in reducing acne breakouts. The latter is essential to a healthy gut microbiome, which is linked to a reduction in skin conditions like acne and psoriasis.

Incorporating Blueberries into Your Daily Routine One thing to note about blueberries: you need to eat a lot to enjoy the benefits described above. A cup of blueberries (or approximately 100 grams) is considered one serving. To cut down on costs, you can always freeze blueberries after buying them in bulk. In addition, soaking the berries for a few seconds in a 10% vinegar bath can double their shelf life.

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H

owever, since blueberries can get expensive, you may wish to consider alternative ways to enjoy their benefits without breaking the bank. One potential approach is to apply them directly to your skin. However, experts have not arrived at a consensus about the usefulness of this technique. Some sources argue that applying blueberries directly to your skin can result in infection and worsening acne. Other sources support a DIY face mask made from ½ a cup of crushed blueberries and 1 cup of plain yogurt.

Applying this mixture may improve skin irritations like acne. If you choose to try a DIY face mask, rinse your face with warm water about twenty minutes after applying. Please make sure to throw it out after one use to avoid bacterial growth. Beware though that the anthocyanin may stain your face blue!

A more stable topical alternative, however, would be to purchase an extract cream.

Recommended highly by Boston dermatologist Dr. Ranella Hirsch, multiple studies have shown that blueberry extract creams effectively provide most of the skin health benefits considered above and may be more affordable than consuming a cup of blueberries per day. If you choose to invest in an extract cream, be sure to apply it consistently for several weeks before you expect to see results. Consider asking your dermatologist about blueberry extract products that are right for your skin type/skin condition.

Getting the Best Out of Your Berries Next time you find yourself shopping for a healthier midnight snack, consider picking up a carton or two of blueberries. Not only are these tiny delights tasty, but they're also bundles of nutrients that contribute positively to the wellbeing of your skin.

Blueberries can genuinely be called the skincare superfood—indeed, an indispensable addition to your healthy diet!

What Should You Do to Prevent Dry Skin?

By Adam Rauhauser

W

hen winter’s cold temperatures come rolling in, everyone loves to go outside and enjoy the season’s blessings. Unfortunately, winter’s crisp, dry air can be hard on your skin. “Winter itch” (or xerosis, as doctors refer to it) might seem like an inevitable consequence of the season. However, did you know that you can prevent irritated skin with just a few helpful habits?

You might be worried that treating your dry skin will be complicated or that it will empty your wallet. Fortunately, taking care of your skin in winter doesn’t have to be expensive or confusing. Science has found numerous effective, inexpensive ways to help keep your skin happy and beautiful during the long winter months. By being careful about the environment around your skin, you can help protect it from unnecessary damage and exposure. You can also protect your skin by picking the right skincare products and by keeping a close eye on the foods you regularly consume. If you follow the easy steps outlined below, anyone can develop a skincare routine that will help fight back the dryness of winter.

Creating a Healthy Environment for Your Skin The weather changes don’t mean you can’t minimize the stress you put on your skin. Shari Marchbein, a New York City dermatologist, says that placing a humidifier in your home can be a valuable first step to healthy skin. “A cool air humidifier increases the moisture level in the air,” she says, minimizing the time your skin spends in an environment that could dehydrate it. For superior results, set the dehumidifier to 60%.

You should also develop a habit of taking careful showers. The American Academy of Dermatology Association recommends 5-10 minute showers in warm but not hot water. Follow that up with a gentle towel-off, and limit yourself to one shower per day to avoid depleting your skin of oils. Take careful note of the soaps you use; avoid those that include alcohols, perfumes, or deodorants.

Additionally, be mindful of other potential irritants. Use non-irritating laundry detergents and stay out of chlorinated water when possible. If your skin is sensitive, you should consider avoiding irritating fabrics like wool. Your winter fits might look great, but make sure they aren’t harming your skin!

Cost-Effective Skincare Solutions Once you have taken stock of your environment to ensure you’re minimizing irritants to your skin, consider developing an evening skincare routine using products that are safe, inexpensive, and effective. Start with any of several home remedy moisturizers, which experts recommend applying after your shower. One of the most effective (and least expensive) moisturizers is petroleum jelly—it works by using ingredients like petrolatum and lanolin to help rebuild the barrier that seals your skin. According to recent studies, petroleum jelly is perfect for older adults’ skin. Coconut oil also works well for the most sensitive areas of your body, such as the skin around your eyes.

It would help if you always avoided harsh cleansers—fragrance-free products based on oatmeal or chamomile are much safer for your skin. Thankfully, there is no need to purchase expensive oatmeal-based products.

Science has demonstrated that mixing a little oatmeal powder into your bath can rejuvenate your skin.

Fresh out of oatmeal? Heavy face creams could do the trick. Check the ingredients label for ceramides or hyaluronic acid; these funny-sounding words are your ticket to a fresh barrier on the surface of your skin, which will prevent chapping. When possible, avoid lotions, as these typically include harsh chemicals.

Support Your Skin with a Healthy Diet Don’t forget that what you eat can impact the health and appearance of your skin. If you find your skin drying out quickly, Marchbein recommends increasing your daily intake of certain fatty foods like walnuts, olive oil, and avocados. The Mayo Clinic also recommends antioxidant foods like blueberries, tomatoes, carrots, beans, peas, and lentils.

It is also relevant to limit your consumption of certain foods that harm your dermatological health. Excessive consumption of caffeinated drinks or alcohol can dry your skin out. You should also avoid eating too many carbs and processed sugars, as these have been linked to drier, irritated skin.

You should stay hydrated to keep your skin healthy and smooth. Speaking of drinks, research also suggests that drinking milk could improve your dermatological health since milk includes helpful chemicals called phospholipids. Overall, the best diet for skincare is a balanced and healthy diet.

Everyone Can Treat Dry Skin We all enjoy a roaring fire after a fun day in the snow. Using these simple, affordable tips, you can enjoy classic winter activities without worrying about how the cold, dry air will affect your skin. By creating a healthy environment for your skin, picking effective skincare products, and choosing a healthy diet, you can ensure that your skin remains healthy and beautiful for years to come!

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By Gaye Newton

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How Diet Affects Your Skin Health

More Than Skin Deep

Among the first things that people notice about your outward appearance is your skin. It hints at your age, the kind of life you’ve led, and your overall health.

Each year, people spend millions of dollars to make their skin look and feel young, vibrant, and healthy. Products and treatments promise skin that is moisturized, scrubbed, unclogged, cured, revitalized, and wrinkle-free.

The vastly greater influence on your skin’s long-term health and appearance, however, comes from within.

This is because your skin depends on what you feed it for the fuel and elements required to carry out its numerous functions.

What Is Skin?

What Is Skin?

The Largest Organ You may not think of your skin as an organ, like the heart or liver, but it’s the largest organ in your body. Skin is a hub of activity.

You can have 1,000 nerve endings, 650 sweat glands, and 20 blood vessels in just one square inch of skin.

The Ultimate Multitasker Your skin’s many functions include: Protecting against diseases and harmful substances.

Storing water and fat.

Enabling the sense of touch to interact with the outside world.

Preserving moisture.

Preventing loss of nutrients.

Regulating body temperature.

The Three Layers of Skin The epidermis, or outer layer, is the body’s first line of defense. It is a barrier, protecting everything inside from germs and harmful substances.

The dermis, or middle layer, contains sweat and oil glands, hair follicles, and blood vessels.

The fat layer, or inner layer, protects you from excessive temperatures and stores energy.

This hardworking organ needs all the care and support you can give it. While all the lotions and other topical substances can contribute to your skin’s health, the real power comes from what you eat.

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Inflammation, Free Radicals, & Oxidative Stress

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Some of your skin elements are described as antioxidants, protecting from inflammation and free radicals. What are these?

Inflammation is what your immune system creates when it detects injury or infection.

Usually, this leads to healing. However, illness, obesity, stress, and exposure to toxins can make your body react to nonexistent injury or infection, creating continuous inflammation.

The result can be heart disease, dementia, cancer, and more.

Free radicals are unstable atoms that can trigger cell-damaging, illness-causing oxidative stress over time. This can cause severe conditions such as dementia, arthritis, cancer, diabetes, degenerative diseases, and aging.

Foods associated with antioxidants and inflammation-reducing properties protect your skin and body.

Several elements ensure your skin can efficiently perform its many jobs. Therefore, most of your diet must consistently include foods that provide these elements. How much you need of each depends on your body size and type, lifestyle and activities, the weather, your stress level, and health issues.

Skin’s Building Blocks Proteins Protein gives you energy, distributes oxygen to your cells, helps your body fight infection and illness, and creates new cells. On the other hand, not enough protein can mean muscle and tissue damage and loss.

You can find protein in any meat (preferably lean meats), fish, and eggs.

Bone broth is high in collagen, an excellent benefit for your skin. Tofu (soybean curd) and other plant-based proteins are also readily available.

Moisture Your body needs steady moisture to keep its parts functioning and wash away what it no longer needs. The moisture you lose through sweat and elimination has to be replaced.

Hydration is essential for your skin, which is exposed to sunlight, dirt, harsh chemicals, and other things that can dry, irritate, or harm it.

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Your daily water quota can include other beverages, but avoid drinks high in sugar. Most foods also contain some amount of water, especially fruits and vegetables.

3 1 4 25

Omega-3 Fatty Acids

Vitamins

helpful to your skin include A, C, D, and E. Vitamins C and E can help keep your skin in great shape and delay wrinkling. Vitamins A, D, and E are necessary for healthy skin and may help protect it from acne.

These vitamins can be found in a variety of foods, including:

A: liver, eggs, some fish and cheeses, sweet potatoes, carrots, spinach C: citrus fruit, bell peppers, broccoli, berries D: Primarily from sunlight, this can also come from salmon, tuna, and egg yolks E: almonds, sunflower seeds, wheat germ, salmon

Antioxidants

As discussed earlier, antioxidants can prevent damage caused by free radicals and oxidative stress.

There are many sources of antioxidants you can include in your diet.

Fruits and vegetables Dark chocolate Polyphenols: tea, coffee, red wine, grapes, chocolate Lycopene: tomatoes, watermelon Various antioxidants: brightly colored vegetables Lipoic acid: spices such as oregano, cinnamon, cloves.

This vital source of energy supports the smooth functioning of organs and systems.

They lower triglycerides (blood fat) and reduce inflammation and may even help improve mental health issues, such as depression and dementia.

Omega-3s are prevalent in oily fish, nuts, soy, chia seeds, and plant-based oils (e.g., flaxseed, walnut, soy, canola).

Anti-inflammatory Elements Also discussed earlier, inflammation can create plenty of trouble. Anti-inflammatory foods include: Polyphenols: green tea, turmeric Polysaccharides: dietary fiber foods such as whole grains, raw fruits, and vegetables Probiotics: yogurt, supplements

Steady Blood Sugar Skin health can also benefit from keeping your blood sugar levels relatively constant. This means avoiding a lot of high-sugar foods and substantial meals.

An imbalanced diet can contribute to ailing and aging skin. Too much food that is high in fat, loaded with processed and refined sugars, and contains omega-6 fatty acids can lead to oxidative stress, inflammation, and disease.

This doesn’t mean that you should never eat another cookie, but it does mean that these foods should represent a tiny portion of your diet.

JUST A LITTLE OR NONE OF THESE

Conclusion

Your skin’s health depends on a healthy, balanced diet. Every day it is important to give your skin the elements it needs to perform its multiple, vital functions.

What’s good for your skin is no different than what’s good for the rest of your body.

Feed your skin well from within, and the lotions and other treatments from the outside can enhance your skin’s appearance and feeling of health and vitality.

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WHAT DO YOUR NAILS SAY ABOUT YOUR HEALTH?

BY NATHAN PIPKIN

We all know that biting our fingernails is a bad habit, but did you realize that the condition of your nails can tell you a lot about your physical health? There are a surprising number of disorders indicated in your nails' color, shape, and texture.

Being aware of these conditions is necessary for us to take care of ourselves properly. Read on to discover what they are and learn about how you can improve your nail health!

What Are My Nails Trying to Tell Me? The most concerning condition that your nails might indicate is melanoma, which is one of the deadliest forms of skin cancer.

If you see a dark streak that runs the length of your nail, you should see a dermatologist right away. More discoloration can be less ominous for your nail health. Brown, yellow, or yellow-red discoloration might indicate psoriasis, which is a skin disease that is not lifethreatening but often affects skin and nails.

The state of your nail health can even hint at kidney disease. There are three main signs, so be sure to look out for all of them.

The first is "Beau's lines," which run sideto-side across your nails. Second, ridges in your nails can also indicate kidney disease.

The final sign that your nail health may be pointing at kidney disease is white streaks or spots, which would be distinct and pronounced.

Another dangerous condition that might affect your nail health is anemia., e.g., if your nails are brittle or shaped like a spoon. Individuals with anemia don't have enough red blood cells to carry oxygen throughout the body, resulting in multiple symptoms. Fatigue is the most common symptom of anemia, but nail health is also a helpful indicator.

Another symptom of poor nail health to notice is yellowing. Often, yellowing of the nails indicates fungal infection. These infections more often affect toenails, but they can also alter the appearance of your hand nails. That being said, yellowed nails can also indicate diabetes or thyroid conditions. Because these nail health indicators can mean several different things, it's always safest to see a dermatologist.

How Can I Improve My Nail Health?

There is good news regarding your nails, namely that much of your nail health is in your control.

There are many small habits and routines that you can adopt to take charge of your nail health, and almost all of them are easy and cost-effective. Read on to discover all of your options!

The treatment recommended most often is staying hydrated and eating a well-balanced diet. When we're talking specifically about nail health, a wellbalanced diet should include zinc and Vitamin B, but other nutrients that contribute to strong nails are protein and omega-3 fatty acids. Integrating these things into your diet should be relatively easy and will make a big difference in the appearance of your nails!

The next habit to maintain nail health is pretty straightforward—trim your nails! Keeping your nails trimmed makes it easier to avoid breaking or snagging, which can often be painful. A file is your best option for keeping the very edges of your nails smooth.

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A Parting Reminder No matter what tactic you use to improve your nail health, it's never too late to start. It can be challenging to maintain nail health while living with a busy schedule, but simple strategies like changing your diet, trimming your nails consistently, and wearing dish gloves will make a big difference. Stay tuned for more!

However, there's a risk when you trim your nails too often. Trimming your nails daily and in unusual shapes will increase your risk of painful conditions or slowed nail growth.

Instead of trimming your nails every single day, only trim them when they need it or when you notice they're getting long.

The next step to maintaining your nail health is to wear dish gloves while washing items in the sink. Using hot water with soap is excellent for washing your dishes but not so great for your nails. Even the strongest nails become dried out and weakened when you submerge them over and over. If you wash dishes every day, trimming your nails is vital.

Finally, we should note what habits to avoid.

Many people bite their nails or use their nails as tools, such as opening soda cans or difficult packaging. Unfortunately, these practices are not suitable for your nail health. Using communal showers without flip-flops and wearing shoes that don't fit well are also unnecessary risks for your toenail health.

An Exclusive Article from

Brenda Vogl, RN

By Melissa Blatt, Founder & CEO of Indipop

M

any times your skin is completely ignored as you step outside into the elements.

Regardless if it is sunny or cloudy, gone are the days when you should grab the Coppertone with the cute little girl and her dog on the bottle and spend hours soaking up the sun. The USDA reports approximately 70% of American adults do not protect themselves from the dangerous rays when outside, and according to Mayo Clinic, you can even get a sunburn on a cloudy or cooler day.

Brenda Vogl, RN, Nurse Practitioner in Dermatology, shares that when meeting with patients she offers this number one piece of advice to protect their skin...

Stay out of the sun.

She recommends, “If you do need to be out in the sun for work, sports, recreation etc. then it is essential to apply a sunscreen of SPF 50. Try and wear a broad brimmed hat, protect your eyes by wearing sunglasses and when possible opt for clothing with UPF 50. Lastly, don’t forget the lips, apply a lip balm with at least SPF 15.”

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Visit The Dermatologist!

What Is One Of The Most Important Self-Care Acts You Can Offer Yourself?

Did you know the skin is the largest organ in your body?

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How many millions are diagnosed with skin cancer each year? a) 1 million b) 5 million c) 10 million

If you guessed (b) 5 million you are correct, 5.4 million basal and squamous cell skin cancers are diagnosed each year in the US (occurring in about 3.3 million Americans, as some people have more than one). About 8 out of 10 of these are basal cell cancers. Squamous cell cancers occur less often. The number of cancer cases is increasing each year due to better skin cancer detection, people getting more sun exposure, and people living longer.

The good news is catching skin cancer early can prevent these lesions from becoming dangerous. But what if you’re like most people and you’ve spent one summer too many in the sun?

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Here are a couple of answers to the most common questions asked when it comes to sun protection and sun safety.

How do I know my mole should be checked?

Have you noticed a new, dark lesion on your skin? Has it changed in size, shape, border, symmetry?

Have you noticed a persistent red, scaling lesion on sun-exposed areas?

Have you noticed a sore that won't heal on sun-exposed areas?

If the answer is yes to any of the above, it's advisable to see a dermatologist and get the spots checked out. This is truly the only way to know if they are safe or not. And while you're at it, be sure to ask how often your unique skin should be examined. Then, set yourself a reminder to visit your doctor as needed to keep an eye on any troublesome spots down the road.

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Which sunscreen protects against skin cancer?

In addition to staying hydrated, applying sunscreen is one of the best things you can do for your skin to keep it healthy. With so many products out there in the market, having a good sunscreen is top of the list. A sunscreen’s SPF (sun protection factor) number refers to the amount of UVB protection it provides.

Dr. Vogl suggests, an SPF 50 blocks approximately 98% of UVB rays and to look for a product that says broad spectrum. A sunscreens SPF is only fully protective for 2 hours after you apply it. Ideally your sunscreen should list as an active ingredient(s) zinc oxide and/or titanium dioxide 5% or higher which are physical blockers as opposed to chemicals. So how much is adequate? You should apply approximately 1 ounce of sunscreen.

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A Word from Indipop Founder & CEO, Melissa Blatt

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What else can you do?

Always keep your sunscreen handy. Many of us have gotten used to grabbing our keys, phone and hand sanitizer as we leave for the day, all good things. But for the health of your largest organ, it’s important to always remember your sunscreen.

Enjoy your freedom from the walls of an office or non traditional work schedule with some proper planning. If you know you will be outside all day, throw that sunscreen tube in your backpack or purse, along with your water bottle. Apply an SPF sunscreen on parts of your body that get exposure and remember to reapply every two hours without being skimpy on the amount.

One more pro-level tip: If you have never had your entire skin from head to toe checked for questionable spots, you may want to schedule that appointment with your dermatologist sooner than later. Early detection of mystery spots can help prevent life threatening lesions.

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In 2019, I left the corporate world to start a new chapter in my life. I craved the freedom offered by working with clients and projects that sparked my interest. I knew being selfemployed would be a challenge, but I did not expect the sticker shock I found when it was time to look for healthcare. I could not afford the COBRA plan and became deeply frustrated with the options I found.

I was worried about the “what if” scenarios and knew I wasn’t alone – 57 million Americans are self-employed, or what I like to call the “Independent Population.”

I found my solution in healthshares.

Although not mainstream, they are a different approach to managing medical needs, with fair medical pricing, concierge care and lower monthly rates. I created indipop because I want to offer you the same solutions. Then, you too can be free to do your best work and pursue your dreams, without worrying about “what-if” scenarios.

I’m excited that you’re here and exploring an important alternative to traditional health insurance. I want to personally invite you to review our handpicked plans so you’re prepared for the expected, and unexpected, medical needs in life.

DO YOU KNOW HOW

retaw dloc

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AFFECTS YOUR HEALTH?

How Does Cold Water Affect My Health?

First, we should define what qualifies as a cold shower. Different sources suggest that the temperature of “cold” water is anywhere from 60 to 70 degrees Fahrenheit, but the best guide is your response to the water. If it feels cold, the benefits we describe below will take effect. The other thing to note about the benefits of cold water is that they hit their peak after a few minutes. In other words, a cold shower of three minutes will do just as much good for your body and mind as a cold shower of ten minutes. Keep this in mind when the discomfort of the cold hits. It’s only temporary!

How Should I Add Cold Water to My Routine?

If there’s a good chance that a brief cold shower will improve your day, you might be asking yourself how you can make the change. It’s uncomfortable when the water first hits you, of course, almost like a gentle version of electroshock therapy. But that’s exactly why cold showers are beneficial: your body’s response to the small stress of cold water improves your physical and emotional health.

So how can you turn cold showers into a daily activity? There are three main tips you can use to build the habit of using cold water.

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When you think of a relaxing shower, you probably think of water hot enough to cover everything in steam. This kind of shower is relaxing, sure, but how does water temperature impact your health? If you found out that cold showers might have benefits, would you consider changing your routine? We all have a responsibility to take care of ourselves, and it’s good to be aware of the possibilities of cold showers. Keep reading below to find out what strategies you can adopt to take advantage of the benefits of cold water!

First, adjust the water’s temperature slowly.

The first time you decide to take a cold shower, add it to the end of your regular shower routine and slowly decrease the temperature until it feels cold. The most dramatic effect will come from turning the water from hot to cold immediately, of course.

Still, if you’re like most people, then you’ll have to build up to that. It’s okay to start slow!

Next, keep the duration of your cold shower short. Your ability to tolerate cold water will grow with practice, but, at first, it’s alright to stand under the cold water for about thirty seconds. The critical thing is stepping outside of your comfort zone. Once you have a little experience, you can start to increase the length of your cold showers to the most effective three minutes discussed earlier.

Finally, focus on controlling your breathing.

When the cold water first hits you, the temptation is to breathe more rapidly and tense up your entire body. Instead, focus on keeping your breathing regular and try not to shiver. The goal is to build up endurance, and breathing too fast and shivering make it more uncomfortable than it has to be. You can still reap the benefits of a cold shower that you calmly endure!

A Parting Reminder With all of these benefits and strategies in mind, take a moment to ask yourself whether cold showers might be suitable for you.

They’re shocking at first, of course, but the tips we discussed will go a long way in helping you build up a tolerance and start to see the benefits. With enough practice and time, cold showers can become a central part of your routine!

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