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ABSTRACT
OBJECTIVE: To
study the effects of nutrition and other lifestyle factors on hair
and skin, which reflect the body's aging process, and on numerous
aspects of mental, physical, and energy functioning. METHODS:
The six-month program included protocols for nutrition, physical
activity, supplementation, stress management, behavior modification,
and personal environment factors. MEASURES:
The study obtained ratings
on the degree of change in 20 measures of hair, skin, and nail conditions
and in 22 measures of mental, physical, and energy functioning.
RESULTS:
The percentage of participants who saw improvements in each of the
20 measures of hair or skin status ranged from 37.4% to 86.7%. Incidentally,
we found that anywhere from 36.3% to 91.5% saw positive change in
each measure of mental, physical, or energy functioning. CONCLUSION:
The findings suggest that a comprehensive lifestyle intervention
is an effective way to improve the condition of hair and skin and
achieve changes in day-to-day functioning that can improve one's
quality of life. The study also demonstrates the value of a "wellness
model" in the medical paradigm, one that uses natural, nontoxic
interventions to enhance the functioning of patients.
INTRODUCTION
The six-month "Hair and Skin
Study" was a part of a larger, ongoing intervention study that
evaluated the effect of multiple lifestyle factors – nutrition,
supplementation, exercise, stress management, behavior modification,
and personal environment – on objective measures of bodily
functioning and overall wellness. The biological health measures
of the prior study have included body weight, blood pressure, and
cholesterol and triglyceride lipid levels. In this phase of the
intervention, we focused on the effect of lifestyle changes on the
condition of hair and skin, which are observable indicators of the
aging process, and on various aspects of physical, mental, and energy
functioning. Participants who entered the study had problems with
hair, skin, or both.
The goal of the study was to improve the condition of participants'
hair and skin. For hair, specific goals were to induce new hair
growth in bald areas, slow thinning of hair, and reverse graying.
These problems are caused by the aging process and/or genetic predispositions.
The attempt to overcome genetic limitations was a new challenge
for the intervention program. For skin, the goal was to reverse
or improve the effects of sun damage and premature aging of the
skin.
We designed the nutritional portion of the intervention to combat
processes that cause aging and to help build the body's capacity
to repair damage. The causes of aging, among others, include damage
to DNA from oxidative stress, whereby free radicals attack cells
and compromise their ability to function, and glycation, which creates
a cross-linking of proteins and sugars that has a negative effect
on cells and damages skin over time. We also had to address the
process of inflammation in the body, which leads to deterioration
and aging.
Therefore, we emphasized a high intake of phytonutrients in the
program's largely vegetarian diet.1-6We hypothesized
that the body must be saturated with phytonutrients to have the
capacity to exceed basic functions – such as repairing damage
to cells, detoxifying, and preventing illness – and begin
to prevent damage to DNA and actually repair it, leading to improvements
in hair and skin. The question was whether people could reach the
level the input needed to compensate for negative factors and allow
the body to repair itself. This level of compensation, if achieved,
would help to reduce system damage, reverse DNA damage, and exceed
genetic limitations that had caused loss of hair or graying. We
also could observe the effects of this approach on various aspects
of skin health.
In addition to the focus on phytonutrients, we included all of the
same protocols that were used in our prior lifestyle intervention
studies. Participants had to eat the healthy foods included in our
diet, exercise regularly, take recommended supplements, avoid harmful
foods and environmental chemicals and toxins, manage stress, and
work toward self-empowerment through behavior modification. (See
discussion of the specific protocols below.)
Applying these interventions, our prior lifestyle studies have documented
positive changes in a number of biological measures, including weight,
impedance for body fat, blood pressure, and lipids status (total
cholesterol, LDL cholesterol, and the ratio of total cholesterol
to HDL cholesterol). Incidentally, prior participants also saw improvements
in seven subjective measures of physical and mental functioning,
including energy, immune function, mental function, sugar and carbohydrate
problems, skin health, joint function, and digestion. The results
suggested that people can improve their quality of life and overall
wellness by optimizing such aspects of day-to-day functioning.
METHODS
The "Hair and Skin Study"
included 368 people at the outset; 140 of those participants completed
all aspects of the study. The participation criterion for age and
hair loss was as follows: people 22 to 80 years of age had to have
experienced balding, thinning, or graying of hair for at least seven
years. The purpose of this parameter was to exclude people who had
experienced singular life events, such as chemotherapy, infection,
or stress, that may have precipitated a temporary hair loss. Many
participants also entered the study with significant skin problems,
such as poor skin texture and skin tone, wrinkles, acne, and blemishes.
As part of the intervention, we held a group meeting for participants
every other week that included a lecture and information about diet,
exercise, stress management, meditation, and supplementation. Individual
questions and concerns were addressed. Participants also were required
to maintain a weekly journal in which they wrote about life issues
and challenges. The journal writing helped them to identify their
life goals, methods of achieving those goals, and any obstacles
they might encounter along the way.
To measure the results of the six-month study, we created a comprehensive,
preformatted questionnaire that asked participants to rate the level
of change (or lack thereof) in 20 specific measures of hair, skin,
and nail condition and in 22 aspects of mental, physical, and energy
functioning. The rating scale provided for five outcomes in each
measure listed: worse, unchanged, improved, slightly improved, or
much improved. At the end of the six-month program, we also filmed
participants as they discussed any changes that had occurred with
their hair, skin, and day-to-day functioning.
THE VALUE OF LIFESTYLE INTERVENTIONS
The medical literature contains
a growing body of information about the importance of the lifestyle
choices we make. For those people who would argue there is no scientific
support for the elements of this protocol, the literature offers
more than abundant evidence to the contrary. Indeed, it is the volume
of studies published in scientific journals on the individual components
of the intervention that proves the value of each component.
We have conducted an extensive review of the literature to identify
articles on the lifestyle components included in the "Hair
and Skin Study." (A listing of "Literature Citations on
the Components of the Intervention" is included with this article.)
These citations provide background information on the many benefits
of each lifestyle change and thereby can support health care professionals
in implementing such interventions with patients. One useful approach
is to share some of the reference materials with patients so that
they can learn about the benefits involved in each of the lifestyle
changes. The references cover the following topics:
1. Nutrition
Vegetarian diet (42 references)
Fruits, vegetables, antioxidants,
and phytochemicals (27 references)
Meat consumption (9 references)
Nutrition and DNA damage and
repair (8 references)
2. Supplementation (14 references)
3. Exercise (46 references)
4. Stress management and relaxation
Tai chi (9 references)
Qi gong (14 references)
Meditation (18 references)
Stress management (3 references)
Prayer (11 references)
Yoga (7 references)
Journal writing (6 references)
5. Self-actualization (14 references)
6. Environmental hygiene (2 references)
Among studies of lifestyle interventions,
many have evaluated the effect of one lifestyle factor alone, such
as diet or exercise, on participants' health.7-9Others
are multifactorial interventions that have studied the effects of
two or more lifestyle factors combined, such as nutrition, physical
activity, stress management, smoking cessation, and group or social
support.10-13For example, Ornish et al. studied the effect
of diet, smoking cessation, stress management, and moderate exercise
on patients with atherosclerosis.14 Esposito et al. investigated
the effect of weight loss, diet, and physical activity on premenopausal
obese women without diabetes, hypertension, or hyperlipidemia.15
Toobert et al. studied the effect of diet, stress management, exercise,
group support, and smoking cessation on postmenopausal women with
type 2 diabetes.16
Our study is the first we are aware of that combined the six lifestyle
factors noted—nutrition, exercise, supplementation, stress
management, behavioral change, and personal environmental hygiene—into
one comprehensive program. We asked participants to make the changes
concurrently, as do people in everyday life. This approach allowed
us to study the combined effects on hair and skin and on numerous
aspects of daily functioning that help determine one's well-being.
THE PROGRAM PROTOCOLS
Participants integrated the following
six components of the intervention into their lifestyle:
Nutrition
The diet required by the program
was largely vegetarian.17-19(See the "Literature
Citations" included with this article for nearly 40 more references
on vegetarian eating.) The nutritional protocols focused on a high
intake of complex carbohydrates and allowed healthy fats as well.
Participants could elect to eat fish if they wished, because the
omega-3 fatty acids found in various types of fish protect against
heart disease and stroke and provide other health benefits.20-22However,
types of fish containing high levels of mercury or polychlorinated
biphenyls were to be avoided.23
One important aspect of the diet was to supply with body with antioxidants.
These compounds neutralize free radicals, which can damage cells
and DNA, and counter the process of oxidation in the body. Free
radicals and oxidative stress may contribute to degenerative diseases
and the aging process.24 An antioxidant defense is important
at all times, but it takes on added significance when people are
exercising regularly and/or losing weight, as was the case with
our participants. Exercise and weight loss offer significant benefits,
but they also produce more free radicals that must be stabilized.
In the case of weight loss, free radicals are produced as the fat
mass decreases, and fat cells release toxins in the body.
Research shows that the types of foods emphasized in our dietary
protocols are good sources of antioxidants. A 2004 study used the
oxygen radical absorbance capacity (ORAC) assay to analyze the antioxidant
capacities of more than 100 foods. The top ten foods in total antioxidant
capacity per serving were small red bean (dried), wild blueberry,
red kidney bean (dried), pinto bean, blueberry (cultivated), cranberry,
artichoke (cooked), blackberry, dried prune, and raspberry. Among
all of the foods and spices studied, the top fruits were blueberries,
cranberries, and blackberries; the top vegetables were beans, artichokes,
and Russet potatoes; the top nuts were pecans, walnuts, and hazelnuts;
and the top spices were ground cloves, cinnamon, and oregano.25,26
Other studies confirm the antioxidant activity of commonly eaten
fruits and vegetables.27,28
Specifically, the program's diet featured the following three-pronged
approach:
Elimination of Unhealthy Foods
The diet excluded foods and beverages
that contribute to glycation and inflammation and have documented
negative health effects. The banned foods included all animal protein
(beef and poultry) and shellfish; dairy products; wheat; alcohol
and caffeine; simple sugars and artificial sweeteners; soft drinks
and carbonated beverages; fried, barbecued, and processed foods;
food additives, canned and salted foods, dried fruits, preservatives,
coloring agents, flavorings, MSG, and yeast.
Inclusion of Healthy Foods
Participants were asked to eat organic
foods as much as possible. We suggested that they eat a light breakfast
(such as a protein smoothie containing berries, protein powder,
vitamin C, flaxseed oil, walnuts, and rice or soy milk), a main
meal between 1 PM and 3 PM, and a light dinner (such as grains,
a salad, sea vegetable, and/or soup).
In particular, the diet included the following foods and beverages:
- Good-quality protein from vegetarian
sources (such as beans, legumes, nuts,
and seeds) and from fish (optional)
- Protein intake was approximately
0.9 g/kg of body weight (40 to 60 g of high-
quality protein for women and 60 to 80 g for men).
- Nine servings of nutrient-dense
fruits and vegetables per day
- Fiber intake was at least 35
to 50 grams. Recommended vegetables included salad
and green leafy vegetables, cabbage, broccoli, cauliflower, radishes,
turnips, Brussels sprouts, yellow gold or Russet potatoes, sweet
potatoes, parsnips,
kohlrabi, and squash. Recommended fruits included berries (all
kinds, fresh or
frozen), purple and red grapes, kiwis, apples, melons, citrus,
and star fruit.
- Four servings of beans/legumes
and grains (such as brown rice, buckwheat,
amaranth, spelt, quinoa, and millet)
- Other foods and beverages included
in the diet were sprouts, sea vegetables,
nuts (such as walnuts, almonds, pine nuts, pistachios, pecans)
and nut butters,
seeds (such as sesame and pumpkin), soy products (tofu, tempeh,
miso), onions
and garlic, olive oil (extra virgin cold-pressed), coconut oil,
flaxseed oil, walnut
oil, avocado oil, spring or filtered water, herbal green teas,
and grain beverages.
- Juices: participants consumed
green and fruit juices at a ratio of five vegetable juices to
one fruit juice. They started with one 10- to 16-ounce glass of
juice per day in week 1 and built up to eight glasses per day
in week 8. The green juice could be made with four ounces of dark
and light green vegetables and six ounces of water, or one tablespoon
of chlorophyll-rich green powder and ten ounces of water. To this,
one ounce of aloe concentrate and one teaspoon of red fruit powder
was added. Another option was to combine the green juice with
six ounces of aloe vera, soy or rice protein, coconut oil, and
flaxseed oil.
Emphasis on Phytonutrients
The "repair" portion of
the program involves the hypothesis of the study: that the consumption
of the high quantities of phytochemicals found in juices, vegetables,
and fruits will support hair and skin health and optimize other
aspects of bodily functioning, including the immune system. Phytonutrients
are among the principal agents of DNA damage repair.29-36
Participants were encouraged to consume antioxidant-rich foods and
juices that help the body to stop inflammation, neutralize free-radical
damage to DNA, and exceed genetic limitations causing hair and skin
problems. Fruits containing a high level of antioxidants include
blueberry, wild blueberry concentrate, tart cherry, black cherry,
cranberry, boysenberry, mango, papaya, grape concentrate, and coffeeberry.
Another source of phytonutrients was the daily intake of juices
required by the program, as described above. Juicing was a critical
part of the nutritional protocols because of the health benefits
it provides. Juices flood the body with restorative enzymes, help
turn off inflammation, and detoxify the system. In addition to juices,
participants also could obtain phytonutrients from powdered concentrates
of juices, fruits, and vegetables. These concentrates are available
in health food stores.
Supplementation
In addition to the dietary protocols,
the lifestyle program recommended a broad-based intake of nutritional
supplements. (See the "Literature
Citations" included with this article for 14 references on
supplementation.)
We recommended supplementation in a general fashion, because it
would be difficult to monitor the exact dosages taken by participants.
In addition, we did not specify a particular brand of supplements
for use in the program, allowing people the freedom to determine
which brands they liked and to comparison shop for better prices
that would reduce the total cost of supplementation. We also advised
participants to use supplements that did not contain ingredients
that might produce an allergic or other reaction. These include
sugar, starch, lactose, eggs, corn, yeast, wheat, and preservatives.
Our supplementation protocol included a variety of vitamins, minerals,
and other nutrients. Some of the recommended nutrients were antioxidants
that worked with the program's diet to supply the body with free
radical scavengers.37-38pecific nutrients may have their
own antioxidant properties or may contribute to the body's production
of antioxidant enzymes such as superoxide dismutase (which requires
copper, zinc, and manganese) and glutathione peroxidase (which requires
selenium).39-41Table 1 provides an overview of the antioxidant nutrients
recommended by our program.
Table 1. Recommended Antioxidant Supplements
Vitamin C (ascorbic acid)
|
Taken in divided doses to bowel tolerance level
To determine this level, an individual gradually increases the
total daily dosage until loose bowel movements or diarrhea occurs,
then cuts back to the dosage that prevents diarrhea. We recommended
a supplement that was not corn-based due to the potential for
allergic reactions. In addition to water-soluble ascorbic acid,
we recommended fat-soluble vitamin C (ascorbyl palmitate). |
Vitamin A |
Taken primarily as beta carotene and also as palmitate, with
or without mixed carotenoids |
Vitamin E |
Taken separately or as part of a multiple supplement |
Comprehensive mineral |
Taken as a part of a combined formula or as individual
complex supplements; complex to include selenium, zinc, manganese,
magnesium, calcium, chromium, boron, and molybdenum |
Coenzyme Q10 |
An antioxidant that facilitates energy production and
benefits the heart, gums, nerves, and muscles |
Alpha lipoic acid |
A water- and fat-soluble antioxidant that assists in
energy production, protects cells, and aids the skin |
Grapeseed extract |
A water- and fat-soluble antioxidant that benefits blood
vessels, vision, and skin |
N-acetylcysteine |
A precursor to glutathione, a major antioxidant and
detoxifier |
Acetyl L-carnitine |
An antioxidant that aids the functioning of the
mitochondria of cells and benefits brain function |
Beyond the antioxidant nutrients, the
program recommended a number of other supplements. These included
comprehensive B complex, which was taken orally in divided doses
throughout the day because it is water-soluble. This complex includes
vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacinamide),
vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), folic acid,
biotin, choline, and para amino benzoic acid. Unlike the other B
vitamins, vitamin B12 (cyanocobalamin) was to be taken sublingually
because this method of absorption is more effective than the oral
route.
A bioflavonoid complex, including quercetin, hesperidin, and rutin,
was to be taken separately or in combination with vitamin C. Similarly,
vitamin D3 (cholecalciferol) was to be taken separately or as part
of a combined formula.
Healthy fats and oils recommended by the program included a fish
oil-based supplement with eicosapentaenoic acid (EPA) and docosahexaenoic
acid (DHA). An alternative for participants who elected not to eat
fish, which was optional in the diet, was a flaxseed oil supplement.
Also recommended was gamma linolenic acid, found in borage oil,
evening primrose oil, and black currant seed oil.
Three other recommended supplements were L-carnosine to promote
the longevity of cells; L. acidophilus and B. bifidum to optimize
the balance of the small and large intestines; and phosphatidylcholine
to support brain and liver function.
Exercise
The exercise component of the intervention
included both aerobic and resistance training. For the aerobic portion,
the program recommended at least 45 minutes of cardiac conditioning
a day in which participants sustained 70% of their optimal heart
rate. We suggested power walking as one effective form of aerobic
exercise.42,43(See the
"Literature Citations" included with this article for
44 more references on exercise.) Although
exercise produces harmful free radicals, we corrected for that factor
in the lifestyle program by emphasizing the consumption of antioxidants.
Resistance training was to be done for a half-hour a day, working
on every muscle group in the body.
Stress Management
The relaxation/meditation component
recommended a minimum of two half-hour sessions per day of techniques
such as Tai Chi,44 qi gong,45 meditation,46 prayer,47 yoga,48 journal writing,49
listening to calming music,50 or walking. (See
the "Literature Citations" included with this article
for more than 65 references on stress management/relaxation techniques.)
Self-Actualization Leading to Self-Empowerment
Participants required emotional
and physical support to adopt lifestyle behaviors that often differed
from the habits that had negatively affected their health and contributed
to hair and skin problems. We provided the necessary support through
group counseling sessions, hands-on exercise demonstration, and
a "buddy system" that allowed small groups of participants
to talk and support each other throughout the study period. Coaching
included education on the benefits of a vegetarian diet for greater
health.
It also was important for participants to change their attitude
toward the specific components of the program, such as vegetarian
eating and daily exercise, and toward any toxic relationships they
had in their lives. Those who developed a good attitude were better
able to make the necessary changes and achieve positive results.
In some cases, participants had to develop new social networks to
comply with the nutritional requirements of the program because
they differed so much from the standard American diet. They formed
new relationships with people who would support their dietary and
attitudinal changes.
Environmental Hygiene
For the personal environment component
of the study, participants were asked to reduce their exposure to
air pollutants, allergens, toxins, and electromagnetic fields in
their living and work environments.51,52Some participants
had to do a complete overhaul of their living and work spaces to
eliminate clutter, find nontoxic cleaning products, reduce dry cleaning,
etc. Others had to evaluate their homes, workplaces, and neighborhoods
and make major changes to lessen their environmental exposure to
toxins.
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