Replere(R) by Dr. Debbie Palmer

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Spirituality is important for the health—and healthy skin—says New York dermatologist Dr. Debbie Palmer. Here, simple everyday tips for spiritual enlightenment.

It's the smallest things in our life that have the biggest impact on our health and happiness.

Whenever my patients come into my office, I offer them much more than just skincare advice. I talk to them about their lives, too, and as a result, they tell me they leave feeling better about themselves. I’m a big believer that confidence and happiness in one’s life—along with strong self-esteem—contributes to great skin and a healthy body as well.

Here’s the key: what I’ve found is that it’s often the simplest gestures every day that can make us feel better, boost our mood, and calm us—reducing stress and boosting health, including the health of our skin. I call this everyday spiritual enlightenment. Here are a few of the simple reminders that I give to my patients; these are good bits of advice for everyone!

√ Go out and enjoy life; don’t wait for the right moment. How many of us wait for enough money or the exact right time to take a vacation or do something that we love. (So many unused vacation days go to waste for so many Americans.) Don’t wait: schedule that time off or visit to that place you’ve always wanted to see. I’ve always had believed that this is important for health—so it wasn’t a surprise to me when one study from the University of California-Berkeley found a link between positive emotions— especially the awe we feel when touched by the beauty of nature, art and spirituality—with lower levels of pro-inflammatory cytokines. (Sustained high levels of cytokines are associated with poorer health and disorders such as Type II diabetes, heart disease, arthritis, depression, and Alzheimer’s.)

√ Don't just evaluate situations with your mind, pay attention to how you feel (your gut response or intuition), too. Your mind can lie but your feelings/emotions won't. I liken the gut to our own inner GPS!

√ Live in the now, not in the yesterday or tomorrow. Enjoy and feel the power of the moment. Be there totally. Life is now. Feel your presence. I love this from the Dalai Lama, which speaks to just this:

The Dalai Lama, when asked what surprised him most about humanity, answered “Man. Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate this health. And then he is so anxious about the future that he does not enjoy the  present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.”

√ Find something to be thankful for every day. Be thankful to be alive, for family, friends, health, for a good deed from a stranger.

√ Learn how to forgive. Letting go of bitterness and grudges helps free up that energy that you’re devoting to the negativity. Forgiveness, research has shown, is also good for your health, bettering your sleep quality, your blood pressure, your heart rate (and your heart health), your anxiety levels, rates of depression, stress, and even cholesterol levels. So do your health a favor: add more peace to your life and forgive!

√ Don’t only focus on your outer purpose or goal (career, riches) but also on each step of the way and how we build our inner purpose/consciousness. Our journey in life has both an outer purpose (to reach a goal or accomplish something) and an inner purpose (this is the journey into yourself)—and they’re both intricately entwined and both essential to your overall health. In fact, one fascinating study[ii] actually found that having a purpose in life motivates a person to optimize their health, which means they’re more likely to take care of themselves.

This follows the philosophy: "Create a life that feels good on the inside, not one that just looks good on the outside." 

√ Avoid repetitive negative thoughts, such as judgment, criticism, hatred, or anger. Try to focus on the positive.

√ Be selective of those in your inner circle. If someone is always negative, complaining, and criticizing others, it will also affect you. Like mom always used to say, be careful of the friends you choose. Limit your time in bad relationships.

√ Show kindness and compassion to others. It's contagious and just feels good!

Stay positive, enjoy life & be well,




“Positive Affect and Markers of Inflammation: Discrete Positive Emotions Predict Lower Levels of Inflammatory Cytokines”, Jennifer E. Stellar, Neha John-Henderson, Craig L. Anderson, et al., Emotion, Jan. 19, 2015;

[ii] “Forgive to Live: New Research Shows Forgiveness is Good for the Heart,” Amy Westervelt, Good, August 25, 2012;

[iii] “’Purpose in Life’ Can Help Reduce Medical Costs,” Karen Kaplan, The Seattle Times, November 3, 2014;

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New York Dermatologist Dr. Debbie Palmer explains why happiness plays such an important role in the health of our skin, our bodies, and our minds.

Babies and children are so full of natural happiness and joy. Getting back to this in our own lives, as adults, will help us live longer—and healthier.

We underestimate the value of happiness in our lives. But the truth is that by following our hearts—in our lives—and taking time to truly enjoy every moment of every day, we can make a huge impact on our happiness and on our health.

One way to do this is to take positive steps to happiness through friends and family: studies have shown that healthy relationships are good for us emotionally and physically. People with happy relationships—and an overall positive view of life—are less stressed overall and have a better immune system, decreased health issues (like heart disease), decreased levels of stress, and increased longevity[ii].

And I would argue—from what I see in my own busy practice—happiness plays a huge part in radiant, healthy skin, too. The happier you are with your life, the better your outlook, and the more likely you are to take positive steps to care for your body, your skin, your hair, and your overall health.

Just feeling positive—and looking at life from a glass-half-full perspective—can do wonders for your health. Friends and family are a huge part of this, but the other part is making the choice to be happy and to not let the bad things in life get you down. Compelling research continues to show that these positive, happy emotions and an overall enjoyment of life contribute to better health and a longer lifespan[iii]. (One Dutch study found that just cheerfulness helped older people live almost 7.5 years longer.[iv])

In fact, in research conducted by University of Illinois, this happiness/health/longevity link is stronger than the data linking obesity to reduced longevity[v]. One possible reason for this link between happiness and health: researchers have found that being happy increases our antibodies—critical proteins utilized by the immune system to fight off viruses, bacteria, and more—by a whopping 50 percent[vi]!

So if you do one thing this month, do this: go out and embrace your friends, family, and loved ones. You'll be healthier...and a whole lot happier.

Stay happy!




“Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry,” Suzanne C. Segerstrom and Gregory E. Miller, Psychological Bulletin, July 2004, 130(4), 601-630;

[ii] “Happy People Live Longer: Subjective Well-Being Contributes to Health and Longevity,” Ed Diener and Micaela Y. Chan, Applied Psychology: Health and Well-Being, March 2011, 3(1), 1-43;

[iii] “Happiness and Health,” Sara Rimer, Harvard School of Public Health News, Winter 2011;; “How Happiness Affects Your Health,” March 27, 2013;

[iv] “Dispositional Optimism and All-Cause and Cardiovascular Mortality in a Prospective Cohort of Elderly Dutch Men and Women,” Erik J. Giltay, Johanna M. Geleijnse, Frans G. Zitman, et al., JAMA Psychiatry, November 2004, 61(11), 1126-1135;

[v]  “Study: Happiness Improves Health and Lengthens Life,” Diana Yates, Illinois News Bureau, March 1, 2011;

[vi] “Study Probes How Emotions Affect the Immune System,” Jane Collingwood, PsychCentral, May 22, 2014;

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New York dermatologist Dr. Debbie Palmer highlights the research showing how meditation can benefit both the body and the mind.

Just 5 to 7 minutes of meditation daily can reap big health benefits.

We’ve all heard about meditation—and chances are, some of you probably practice it already, but I wanted to start with a brief description.

Meditation is the practice by which you can clear your mind by training it to concentrate and cut out all distractions. The more you practice meditation, the more in control your mind will be—not wandering off in all different thought directions (as we’re all prone to doing—thanks to our super-busy lives). The result: the greater awareness you’ll have of your body and the world around you (hence, a more relaxed you).

There are many different types of meditation but all involve directing awareness inward by focusing on an object in the mind’s eye, your breath, or a phrase or word (mantra) silently repeated. You can also focus on the heart area while inhaling and exhaling—a technique called heart-centered meditation that’s used to help release fears and sadness, essentially “healing” the heart.

You can practice meditation by sitting in a chair or on the floor, lying down, or even by walking slowly and mindfully. 

Many meditation proponents believe that meditation stimulates transformative power in the brain and provides you with great conviction and strength to change the course of your life.

"There is so much incredible research proving the benefits of mediation."

√ It can protect against mental illness: One University of Oregon study showed, in fact, that meditation can physically change the brain[ii]—and could even have protective effects against mental illness. The researchers found that after two weeks of practicing meditation, study participants had an increase in the number of signaling connections in the brain, called axonal density. And after a month of practicing regular meditation (about 11 hours of meditation overall), there were even more increases in signaling connections as well as an increase in the protective tissue (called myelin). Study participants also reported better moods overall.

√ It can boost memory...and more: Meditation is good for the brain: it can help improve memory, empathy, stress, and sense of self, according to one study from the Massachusetts General Hospital[iii].

√ It can make you more relaxed: Then there are the studies involving the brainwaves of meditating monks; they show that the actual brain circuitry in long-time meditators is different from that of non-meditators[iv]. When you’re upset, anxious, or depressed, the portion of the brain called the amygdala and the right prefrontal cortex become active. When you’re in a positive mood, these areas quiet down and the left prefrontal cortex—an area associated with happiness—becomes more active. Meditating monks appear to have high activity in this “quiet” area—definitely not a random coincidence!

√ It can reduce your risk of disease—and even mitigate symptoms: Other studies have shown that meditation can decrease heart and respiratory rates and reduce your risk of heart attack and stroke[v], increase blood flow to the brain[vi], and decrease chronic pain[vii]. It’s also been shown to treat anxiety disorders[viii], fibromyalgia[ix], irritable bowel syndrome[x], and PMS[xi].  

√ It can reduce depression: Additional research has shown that people who previously were depressed who regularly practice mindfulness-based stress reduction are 50% less likely than others to have their depression return[xii]. Mindfulness meditation teaches us to alter our response to stress, influencing serotonin production-which regulates mood, sleep and appetite. Reducing stress also impacts the skin —giving you glowing skin that seems to radiate health from the inside out.

I, myself, practice meditation and find it to be relaxing and mind clearing. I even believe it has helped me get over colds faster.

So if you don’t meditate yet, this might be the time to start. Most experts recommend starting for just 5 to 7 minutes; there are plenty of apps (like Headspace) that can help you learn to mediate.

Be peaceful & focus inward,



“Mechanisms of White Matter Changes Induced By Meditation,” Yi-Yuan Tang, Qilin Lu, Ming Fan, et al., PNAS, May 9, 2012, 109(26), 10570-10574;

[ii]  “Meditation Gives Brain a Charge, Study Finds,” Marc Kaufman, The Washington Post, January 3, 2005, A05;

[iii] “Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density,” Britta K. Höizel, James Carmody, Mark Vangel, et al., Psychiatry Research Neuroimaging, Jan. 30, 2011, 191(1), 36-43;

[iv]  “Studies of Advanced Stages of Meditation in the Tibetan Buddhist and Vedic Traditions. I: A Comparison of General Changes,” Alex Hankey, Evidence-Based Complementary and Alternative Medicine, December 2006, 3(4), 513-521;

[v] “Meditation May Reduce Death, Heart Attack, and Stroke in Heart Patients,” American Heart Association Newsroom, November 13, 2012;

[vi] “Meditation Effects on Cognitive Function and Cerebral Blood flow in Subjects with Memory Loss: a Preliminary Study,” A.B. Newberg, N. Wintering, D.S. Khalsa, et al., Journal of Alzheimer’s Disease, 2010, 20(2), 517-526;

[vii] “The Clinical Use of Mindfulness Meditation for the Self-Regulation of Chronic Pain,” J. Kabat-Zinn, L. Lipworth, R. Burney, Journal of Behavioral Medicine, June 1985, 8(2), 163-90;

[viii]  “Randomized Controlled Trial of Mindfulness Meditation for Generalized Anxiety Disorder: Effects on Anxiety and Stress Reactivity,” Elizabeth A. Hoge, Eric Bui, Luana Marques, et al., Journal of Clinical Psychiatry, August 2013, 74(8), 786-792;

[ix] “The Effects of Meditation-Based Interventions on the Treatment of Fibromyalgia,” E.H. Kozasa, L.H. Tanaka, C. Monson, et al., Current Pain and Headache Reports, October 2012, 16(5), 383-7;

[x] “Mindfulness-Based Stress Reduction for the Treatment of Irritable Bowel Syndrome Symptoms: a Randomized Wait-List Controlled Trial,” K.A. Zernicke, T.S. Campbell, P.K. Blustein, et al., International Journal of Behavioral Medicine, September 2013, 20(3), 385-96;

[xi] “The Science of Meditation for Mind & Body Health,” McLean Meditation Institute;; “Meditation Balances the Body’s Systems,” Jeanie Lerche Davis, WedMD;

[xii] “Study: Meditation’s Effects Similar to Pills for Depression,” Brian Krans, HealthlineNews, January 6, 2014;; “Meditation Effective in Treating Anxiety, Depression, Hopkins Research Suggests,” HUB: Johns Hopkins News Network, January 8, 2014;

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New York dermatologist Dr. Debbie Palmer discusses exactly why stress triggers skin problems like acne, eczema, and rashes.

Find ways (like yoga) to reduce stress and you'll notice healthier, more radiant skin.

All the holiday stress that everyone is under this time of the year can do a number on your skin. When the body encounters a perceived stressor — be it a crazy holiday season, a looming deadline, a fight with a spouse, or the death of a loved one — it gets ready for action. The hypothalamus (the part of the brain responsible for hormone production) sends triggers to the adrenal glands (situated above the kidneys) to pump out stress hormones like corticotropin-releasing hormone (CRH), glucocorticoids like cortisol, and epinephrine (adrenaline). These hormones, the most well known of which is cortisol, help get the body ready to react.

These hormones can also affect the skin, which is the largest organ in the body—and for good reason: the skin is the primary sensing organ for external stressors, including heat, cold, pain and tension[ix]. Researchers have found that the brain, in turn, responds to these signals, which can influence the stress response in the skin[x]. Increased perspiration, constriction of blood vessels, and decreased blood flow to the skin all occur when the body is under stress[xi].

When it comes to the skin, stress has been shown to have direct effects on the skin in the form of rashes, hives, psoriasis, and atopic dermatitis. Researchers believe this may be a result of impaired skin barrier function (the skin’s barrier helps hold in water/moisture, keeping skin hydrated).[xii] Stress has also been linked to acne.

New research shows that inflammation (which can be triggered by anxiety) causes acne. Studies also suggest that patients with acne are under increased systemic and skin oxidative stress. They appear to consume antioxidants at a faster pace than their acne-free peers.

"Treating this inflammation with antioxidants, on the inside and on the skin (with products like my own Replere Acne Kit, shown below) can be a key solution for many acne sufferers."

Stress has also been associated with slower wound healing[xiii]—and increased susceptibility to infections[xiv]. It may also harm your hair; stress has been linked to the autoimmune condition called alopecia areata, which causes hair loss[xv].

Researchers have also found that long-term stress can also increase DNA damage to the skin—and interfere with DNA repair—both of which can trigger premature aging of the skin. Stress has also been shown to accelerate the growth and progression of skin cancer.[xvi]

Sleeplessness (a common side effect of stress) and loss of sleep overall is also a form of stress on the body and can impact the skin. One study found that poor sleepers have increased fine lines, uneven pigmentation, and reduced elasticity in their skin[xvii].

In a nutshell: stress causes us to age faster. So finding ways to manage and decrease stress will make you happier, healthier, and more beautiful—from the inside out.

Stay healthy & beautiful,

“Stress Effects,” The American Institute of Stress;
[ii] “Stress, Depression and Antidepressant Treatment Options in Patients Suffering from Multiple Sclerosis,” Current Pharmaceutical Design, 2012, 18(36), 5837-5845;
[iii] “Precipitating and Relieving Factors of Migraine Versus Tension Type Headache,” B. Haque, K. M. Rahman, A. Hoque, BMC Neurology, 2012, 12:82;
[iv] “Emotional Stressors Trigger Cardiovascular Events,” B.G. Schwartz, W.J. French, G.S. Mayeda, et al., International Journal of Clinical Practice, July 2012, 66(7), 631-9;; “Stress and Cardiovascular Disease,” A. Steptoe, M. Kivimaki, Nature Reviews Cardiology, April 3, 2012, 9(6), 360-70;
[v] “Stress May Play a Key Role in the Development of Type II Diabetes in Obese Black Women, U.S. Researchers Say,” HealthDay News, March 5, 2009;
[vi] “The Influence of Perceived Stress on the Onset of Arthritis in Women: Findings from the Australian Longitudinal Study on Women's Health,” M. L. Harris, D. Loxton, D. W. Sibbritt, J. E. Byles, Annals of Behavioral Medicine, 2013, 46(1), 9-18;
[vii] “Stress, Depression, and Parkinson’s Disease,” Ann M. Hemmerle, James P. Herman, Kim B. Seroogy, Experimental Neurology, Jan. 2012, 233(1), 79-86;

[viii] “Psychological Stress and Disease,” S. Cohen, D. Janicki-Deverts, G.E. Miller, JAMA, October 10, 2007, 298(14), 1685-7;
[ix] “Brain-Skin Connection: Stress, Inflammation, and Skin Aging,” Ying Chen and John Lyga, Inflammation and Allergy Drug Targets, June 2014, 13(3), 177-190;
[x] Ibid.
[xi] Ibid.

[xii] “Impaired Skin Barrier Function in Dermatologic Disease and Repair with Moisturization,” M. Lebwohl, L.G. Herrmann, Cutis, Dec. 2005, 76(6) (6 Suppl): 7-12;; “Impact of Stress of Marital Dissolution on Skin Barrier Recovery: Tape Stripping and Measurement of Trans-Epidermal Water Loss (TEWL), N. Muizzuddin, M.S. Matsui, K.D. Marenus, et al., Skin Research and Technology, 2003, 9(1), 34-38,

[xiii] “The Impact of Psychological Stress on Wound Healing: Methods and Mechanisms,” Jean-Philippe Gouin and Janice K. Kiecolt-Glaser, Immunology and Allergy Clinics of North America, Feb. 2011, 31(1): 81-93;
[xiv] “Brain-Skin Connection: Stress, Inflammation, and Skin Aging,” Ying Chen and John Lyga, Inflammation and Allergy Drug Targets, June 2014, 13(3), 177-190;; “Neuroimmunology of Stress: Skin Takes Center Stage,” Petra C. Arck, Andrzej Slominski, Theoharis C. Theoharides, et al., Journal of Investigative Dermatology, August 2006, 126(8), 1697-1704;

[xv] “What is Alopecia Areata? What Causes Alopecia Areata?” Medical News Today, August 19, 2014;
[xvi] “Chronic Stress Accelerates Ultraviolet-Induced Cutaneous Carcinogenesis,” J. Parker, S.L. Klein, M.K. McClintock, et al., Journal of the American Academy of Dermatology, Dec. 2004, 51(6): 919-22,; “Chronic Stress and Susceptibility to Skin Cancer,” Alison N. Saul, Tatiana M. Oberyszyn, Christine Daugherty, et al., Journal of the National Cancer Institute, Dec. 7, 2005, 97(23), 1760-67;

[xvii] “Effects of Sleep Quality on Skin Aging and Function,” P. Oyetakin-White, B. Koo, M. Matsui, et al., Journal of Investigative Dermatology, 2013: S126–S126;
[xviii] “Metabolism: Does Stress Really Shorten Your Life?” National Institute on Aging, November 2011;
[xix] Ibid.
[xx] “Are Telomeres the Key to Aging and Cancer?” Learn.Genetics;
[xxi] Ibid.

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New York dermatologist Dr. Debbie Palmer explains why a healthy diet results in gorgeous, silky hair—and highlights the key foods that can "feed" your locks.

A healthy diet—rich in key nutrients—can result in radiant skin and healthy hair.

We’re bombarded with ads for the latest hair products—from shampoos to gravity-defying gels—designed to give you gorgeous, enviable locks. But the part of the great-hair-day story that is often left out is how what you eat affects how your hair looks.

Even though hair is technically “dead” (it’s made up of dead cells composed of keratin, a fibrous protein, and has no blood, nerves, or muscles), it’s actually the second fastest growing cell in your body (bone marrow is the first).

It all starts from the follicle: at the base of the follicle is the papilla—from which hair grows. Capillaries surrounding the follicles (each follicle has its own blood supply) nourish the cell production and growth of each individual strand. Why this is important: if you aren’t eating a healthy diet—with enough key nutrients and protein—your hair follicle won’t be nourished and your hair will look lackluster and might even fall out. (Hormonal fluctuations and stress—both emotional and physical—can also affect the density and shine of your locks.)

So then, what should you be eating for shiny, lustrous locks? Start with these basics:

√ Peanuts and almonds: You may have heard about the benefits of biotin for hair health in a shampoo ad, or read in a magazine that taking biotin supplements can make your hair grow faster (and your nails stronger). There is some truth to this. Biotin is a B vitamin essential for hair growth and overall scalp health. Our bodies make their own biotin in the intestines, and it's also found in many common foods. A biotin deficiency is therefore very rare, so supplements are usually unnecessary if you're eating a balanced diet that includes some high-biotin foods.

Peanuts are a great choice, as they're also high in B vitamins and folate, which contribute to healthy hair. Other biotin-rich foods are almonds, sweet potatoes, eggs, onions, and oats. Salmon has a small amount of biotin compared to these others, but is still a good option as it’s a key part of the Mediterranean diet.

"Biotin is a B vitamin essential for hair growth and overall scalp health."

√ Lentils: These legumes are especially high in both folate and iron, two powerful nutrients that nourish your mane. Folate is a B vitamin that aids the creation of red blood cells; iron helps those blood cells carry oxygen and nutrients to all body cells. With iron deficiency, a condition known as anemia, cells can't get enough oxygen to function properly. The result can be devastating to the whole body, causing weakness, fatigue, and in some cases, even hair loss. So load up on iron-rich lentils for sturdy tresses — and if you're a premenopausal woman, consider taking a multivitamin that contains iron to replace iron lost during menstruation. Other good non-red meat sources of iron include fish (sardines, halibut, haddock, perch, salmon, and tuna); beans (lima beans, red kidney beans, split peas); and pumpkin, sesame, or squash seeds.

√ Oranges and strawberries: Juicy citrus fruits often get the credit as the best vitamin C–packed fruit, but just eight strawberries deliver 100 percent of your daily needs (something most people don’t realize). Strawberries are a juicy, delicious source of vitamin C, which is largely responsible for the health of collagen. Hair follicles require collagen, a structural fiber, for optimal growth. Even minor vitamin C deficiencies can lead to dry, splitting hair that breaks easily, so eating vitamin C–rich foods like strawberries, oranges, grapefruit, kiwifruit, red and green bell peppers, kale, broccoli, papaya, and pineapple can all help you grow stronger, more resilient strands.

"Vitamin C is largely responsible for the health of collagen. Hair follicles require collagen, a structural fiber, for optimal growth."

√ Chicken: Protein is key to healthy hair—and skinless chicken breast is another healthy source of protein. It’s rich in B vitamins — folate, B6 and B12 — that maintain strong, silky locks. These vitamins play an important role in the creation of red blood cells, which carry oxygen and nutrients to all body cells, including those of the scalp, follicles and growing hair. When the body is deprived of B vitamins, the cells can starve, causing shedding, slow growth or weak strands that are prone to breaking.

In addition to providing zinc and folate (nutrients that promote hair health), chickpeas are a great vegetarian source of iron-rich protein, an important combination for hair growth and repair. Because hair gets its structure from hardened proteins called keratin, people who don't have enough protein in their diet experience slower growth and weaker strands. To increase the absorption of iron from chickpeas, couple with a vitamin C–rich food such as tomatoes, bell peppers, or citrus fruit.

This all goes to show that you really are what you eat—take in healthy foods like those followed in a Mediterranean diet—and your body will be better off. This holds true, too, when it comes to beauty—how your skin, your hair, and even your nails look: a nutrient-rich diet and a healthy lifestyle is where beauty begins.

Eat well & be healthy,

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Five reasons, from Dr. Debbie Palmer, that eating Mediterranean style can keep you healthy—from keeping your heart strong and your brain sharp to reducing your risk of cancer and diabetes.

Olive oil is a key staple of the Mediterranean diet. It contains very high levels of monounsaturated fats—and is chockfull of health-promoting and disease-busting antioxidants.

I believe 100% in eating a Mediterranean-style diet (which is followed by the 16 countries bordering the Mediterranean Sea, including Greece, Southern Italy, and Spain). I follow it when it comes to my family—and recommend it to my patients. The main reason: studies show that this way of eating reduces overall mortality by keeping you healthy. It also reduces your risk of major diseases that can take a toll on your body—and your skin. Take a look:

√ It keeps your heart healthy. There have been numerous studies showing the dramatic effects of a Mediterranean diet on heart health. In the landmark Lyon Heart Study, higher ALA (a type of omega-3 healthy fat found in fish, vegetables, and yogurt) consumption—a hallmark of the Mediterranean diet—dramatically reduced total and cardiovascular mortality as well as nonfatal myocardial infarctions by more than 70 percent[ii].

√ It keeps your brain sharp. Researchers from Columbia University Medical Center and Washington University reviewed brain MRI’s of 712 octogenarians and found[iii]that those who followed a diet rich in olive oil, whole grains, fish, vegetables, and fruit were up to 36% less likely to show brain damage from small strokes (associated with cognitive problems).

According to one study in the Journal of the American Medical Association—when combined with regular exercise, following a Mediterranean diet can reduce the risk of developing Alzheimer’s disease by 48 percent[iv].

√ It reduces your risk of cancer. Patients who followed a Mediterranean-type diet had reduced mortality from all causes, but also a decreased risk for cancer overall[v]. One study, in particular, found that eating this Mediterranean-style diet is associated with a significantly lower risk for stomach cancer[vi]. Other research, published in the American Journal of Epidemiology, found that post-menopausal women who eat a Mediterranean-style diet had a reduced risk of breast cancer[vii].

It seems that this plant-based style of eating also protects against skin cancer; Mediterranean populations have very low rates of skin cancer—despite living in sunny climates. The incidence of melanomas (the deadliest form of skin cancer) in Mediterranean countries is lower than in Northern Europe and significantly lower in other warm-weather countries like New Zealand and Australia. Some experts theorize that the components of a Mediterranean diet (namely the antioxidants found in it) may provide protection against skin cancer[viii].

√ It reduces your risk of diabetes. Eating a plant-based diet can help reduce your risk of obesity (which is a top risk factor for type 2 diabetes), but replacing saturated fats (like coconut and palm oils, butter, and cheese) with monounsaturated fats—typical of the Mediterranean region, which emphasizes fruits, vegetables, whole grains, legumes, nuts, and oil olive—has been found to improve insulin sensitivity, which may explain, say researchers, “the favorable effect of the Mediterranean diet on glucose and insulin levels”[ix]. Researchers also found that eating a diet with omega-3 fatty acids (found in the seeds, nuts, and fish that’s prevalent in a Mediterranean diet) also improves insulin sensitivity[x].

According to researchers[xi], 90% of Type 2 diabetes (as well as 80% of coronary heart disease and 70% of strokes) can be avoided by eating a Mediterranean-style diet, as well as getting regular physical activity and not smoking[xii].

This all goes to show that you really are what you eat: take in healthy foods—like those followed in a Mediterranean diet—and your body will be better off.

Eat well & be healthy,



 “Adherence to Mediterranean Diet and Health Status: Meta-Analysis,” Sofi F, Cesari F, Abbate R, et al., British Medical Journal, 2008; 337:a1344-50;
[ii] “Optimal Diets for Prevention of Coronary Heart Disease,” F.B. Hu, W.C. Willett, Journal of the American Medical Association, 2002, 288, 2569-78.
[iii] Scheduled presentation, Nikolaos Scarmeas, M.D., Connie Diekman, R.D.; American Academy of Neurology annual meeting, Toronto, April 10-17, 2010.
[iv] “Physical Activity, Diet and Risk of Alzheimer Disease,” N. Scarmeas, J. Luchsinger, N. Schupf, et al., Journal of the American Medical Association, 2009, 302(6), 627-637.

[v] “Mediterranean Dietary Pattern in a Randomized Trial: Prolonged Survival and Possible Reduced Cancer Rate,” M. De Lorgeril, P. Salen, JL Martin, et al., Archives of Internal Medicine, 1998, 158; 1181-7;

[vi] “Adherence to a Mediterranean Diet and Risk of Gastric Adenocarcinoma Within the European Prospective Investigation into Cancer and Nutrition (EPIC) Cohort Study,” G. Buckland, A. Agudo, L. Luján, American Journal of Clinical Nutrition, Feb. 2010, 91(2), 3810-90;
[vii] “Postmenopausal Breast Cancer Risk and Dietary Patterns in the E3N-EPIC Prospective Cohort Study,” V. Cottet, M. Touvier, A. Fournier, et al., American Journal of Epidemiology, Nov. 15, 2009, 170(10), 1257-67;

[viii] "SPF on Your Plate: Researcher Connects the Mediterranean Diet with Skin Cancer Prevention," ScienceDaily, American Friends of Tel Aviv University, August, 17, 2010;
[ix] “Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet,” I. Shai, D. Schwarzfuchs, Y. Henkin, et al., New England Journal of Medicine. 2008, 359(3), 229-41.

[x] "Specific Insulin Sensitivity and Leptin Responses to a Nutritional Treatment of Obesity via a Combination of Energy Restriction and Fatty Fish Intake," I. Abete, D. Parra, A.B. Crujeiras, Journal of Human Nutrition and Dietetics, Sept. 2008, (21) 6, 591-600;

[xi] “The Mediterranean Diet: Science and Practice,” WC Willett, Public Health Nutrition, 2006, 9 (1A), 105-10;

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2 comment(s) | Healthy Skin

New York dermatologist Dr. Debbie Palmer explains why chronic inflammation is bad for the body—and the skin—and shares tips on what you can do to reduce it.

Inflammation is no laughing matter — but taking time to laugh and de-stress every day can help reduce inflammation and keep your body, and your skin, healthy.

Inflammation is actually the core of our body’s healing—and immune—response. When something harmful or irritating affects a part of our body, an inflammatory cascade of events is set in motion: blood flow increases to that area, and along with it, healing proteins and infection-fighting white blood cells. In fact, without inflammation, wounds and infections would never heal.

As with stress, though, some inflammation is healthy, but chronic inflammation—which some experts describe as an immune system response that’s out of control— is not, particularly when it comes to the skin. 

In fact, inflammation has been called “Skin Enemy Number One”[i]—for good reason: it’s been linked to skin problems like rosacea, eczema, psoriasis, and acne. In fact, one study—published in the Journal of Clinical and Aesthetic Dermatology[ii]—found that systemic inflammation throughout the body can trigger acne breakouts on the skin[iii]. Research also shows that people with acne are under increased systemic and skin oxidative stress (defined as a “disturbance” in the balance between the production of harmful free radicals, triggered by the stress, and the body’s own protective antioxidant defenses)[iv]—and appear to consume antioxidants at a faster pace than their acne-free peers.

Replere Acne KitColorful fruits and vegetables (think: squash, berries, grapes, leafy greens like spinach and kale, and even purple cauliflower and potatoes) are chockfull of antioxidants, as are coffee, green tea, and spices like cinnamon and turmeric. This is why I made antioxidants the key ingredients in my REPLERE line—and even created the REPLERE Acne Kit (top) to target inflammation and restore smooth skin. (It includes a face wash, day lotion, and my one-ounce daily antioxidant drinks called Beauty Shooters; these are great for helping anyone—even those who aren’t prone to skin conditions—get enough antioxidants if they can’t from their daily diet.)

What this all means: beauty is more than just skin deep. Eating a healthy diet, getting enough exercise, sleeping enough every night, and reducing stress—in general, following a healthy lifestyle—all work to reduce inflammation in the body, which helps you have beautiful, problem-free skin.

Stay healthy—and beautiful!



“Inflammation: Skin Enemy Number One,” Sally Wadyka,, September 29, 2011;

[ii] “The Role of Inflammation in the Pathology of Acne,” Emil A. Tanghetti, M.D., The Journal of Clinical and Aesthetic Dermatology, September 2013, 6(9), 27-35;

[iii] “Acne Vulgaris: the Role of Oxidative Stress and the Potential Therapeutic Value of Local and Systemic Antioxidants,” Whitney P. Bowe, Nayan Patel, Alan C. Logan, Journal of Drugs in Dermatology, June 2012, 11(6), 742-746;

[iv] “What is Oxidative Stress?” DJ Betteridge, Metabolism, Feb. 2000, 49 (2 Supplement 1), 3-8;

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0 comment(s) | Healthy Skin, | New antioxidant studies

A review of the research on the health benefits of coffee, plus how to brew a cup of coffee to get even more health-promoting antioxidants.

To get the most antioxidants from your cup of coffee, use a medium (not dark) roast, grind the beans (stored in an airtight container) right before brewing, and brew in an espresso maker or old-fashioned percolator (brewing with coffee filters tends to strip out some of the antioxidants).

I’ve always loved a cup of coffee in the morning—but I’ve come to love it even more over the years as more and more research is done about the health benefits of coffee. I wanted to recap some of the most recent studies to date, but first I wanted to share my own coffee story with you.

Before I even started thinking about launching an antioxidant-based skincare line, I traveled to places like Mexico, Jamaica, and South America, where I had the opportunity to visit coffee farms. And what I consistently heard and saw: coffee pickers had hands that were youthful looking…more youthful than the skin on the rest of their bodies, which was showing all the normal signs of aging (thanks to many hours spent in the sun): weathered, rough skin; wrinkles; and age spots. But the hands—which came into contact daily with the berry of the coffee plant—were not.

It was then that I discovered that this berry of the coffee plant (also called Coffea arabica), shown above, is one of the richest sources of health-promoting and anti-aging antioxidants. So I knew that I had to make this berry the key ingredient in a skincare line, which I decided to call REPLERE (which means “replenish” in Latin). The clinical research I did on the products helps back up what I saw with the coffee pickers’ hands; after 12 weeks of twice-daily use, study participants showed an improvement in the firmness, clarity, roughness, hyperpigmentation, blotchy redness, fine lines and wrinkles, and overall brightness of their skin.

REPLERE is the only skincare product that taps into the restorative and youth-enhancing power of coffee.

But I wanted you to know this to help you understand why I’m such a huge fan of coffee. Here is some additional research about the benefits of coffee!

√ It helps lower your cancer risk. Brand-new research—presented at the American Association of Cancer Researchers meeting in San Diego—suggests that people who drink at least a cup a day have a lower risk of liver cancer compared to those who only indulge occasionally. Study participants were tracked for 18 years; it was the regular coffee drinkers who had up to a 42 reduced risk of this type of cancer! Beyond liver cancer, studies have suggested that coffee may be tied to reduced risk for head and neck cancers, colorectal cancers, prostate cancer, and bladder, endometrial, esophageal and pancreatic cancers.

√ It helps keep your heart healthy. Drinking two 8-ounce cups of coffee each day helps reduce your risk of heart failure by 11 percent, according to a study in the journal Circulation: Heart Failure.

√ It helps keep your vision sharp. As I mentioned in an earlier blog, food scientists say you may reap another health benefit from a daily cup of joe: prevention of deteriorating eyesight and possible blindness from retinal degeneration due to glaucoma, aging and diabetes.

√ It helps prevent diabetes. And speaking of diabetes, sipping four or more cups of coffee throughout the day may reduce your risk of developing Type 2 diabetes by 50 percent, says a recent study published in the Journal of Agricultural & Food Chemistry.

√ It helps lower depression. Researchers at Harvard School of Public Health found that women who drink two to three cups a day lowered their risk of depression by 15 percent. (The study was published in the journal Archives of Internal Medicine.)

√ It may help prevent Alzheimer’s disease. A study published in the Journal of Alzheimer's Disease found that drinking at least three cups of coffee a day could prevent the onset of this disease. Plus, a Finnish study found that those who drank three to five cups of coffee a day at midlife had a 65 percent lower risk of developing dementia or Alzheimer’s disease in late-life than those who drank no coffee at all.

So there you have it: the latest research. Now you know why I’m such a huge fan.

Now, relax…and go have a cup of coffee!

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0 comment(s) | Skin Aging, | The Sun & Your Skin

Dermatologist Dr. Debbie Palmer explains just why the sun's UVA and UVB rays are so bad for the skin—and what you can do to prevent short-term (and long-term) skin damage and skin cancer.

Avoid the sun’s rays, if you can, by staying out of the sun altogether or seeking out the shade whenever possible.

We’ve all heard about the fact that the sun’s UV rays can damage the skin, both causing cancer and aging it—but what most people don’t realize is that there are different types of UV radiation.

Since July is UV Awareness Month, I thought this would be a perfect time to help explain the difference between the UV rays—and talk about just why they’re so dangerous to the skin. (I did a project on this in the 6th grade; it’s something I’ve always been passionate about!)

The sun’s ultraviolet or UV rays are divided into: UVA rays, UVB rays, and UVC rays. All are invisible to the human eye—and all UV radiation can damage the skin’s cellular DNA, triggering genetic mutations (which can then cause cancer). For years, it was thought that UVB rays were the most damaging to the skin, but it’s only been in recent years that researchers and scientists have discovered that UVA rays are even more harmful. Bottom line: all UV light is a proven human carcinogen. (Take a look at this illustration, below, from the American Cancer Society to see just how UV light can affect the skin.)

How UV Rays Affect the Skin


What you need to know:

UVA light—or Ultraviolet A Radiation—are called long-wave rays because they have a wavelength of 320 to 400 nanometres or nm (how wavelength is measured). This type of radiation is not filtered by the earth’s ozone layer, meaning as much as 150% as much UVA reaches the earth’s surface as UVB.

Why you need to be concerned: This light penetrates deep into the skin—into the mid-dermis—and is responsible for tanning and also for skin cancer, eye damage (including cataracts), and the breakdown of collagen, the main structural protein responsible for supporting the skin. (Note: when collagen breaks down, the skin sags—a key factor in premature aging.) And what’s more, these UV rays are present year round, at all times of the day, and can penetrate through clouds and glass.

“A tan results from injury to the skin's DNA; the skin darkens in an attempt to prevent further DNA damage. These imperfections, or mutations, can lead to skin cancer. Tanning beds are particularly bad for your skin because they emit only UVA rays. In fact, tanning salons emit doses of UVA as much as 12 times that of the sun.”

A good way to remember what UVA rays do to the skin is: the “A” in UVA is for “Aging”

UVB light—or Ultraviolet B Radiation—has a wavelength of 290 to 320 nm. It’s somewhat filtered by the ozone, but it only makes up about 4 to 5% of UV light (UVA makes up the rest).

Why you need to be concerned: This UV light penetrates less deep than UVA rays; it penetrates to the basal, or bottom, layer of the epidermis (the outermost layer of skin), where melanocytes—the cells responsible for pigment—are found. This is the type of light that can cause burning of the skin as well as skin cancer—and eye damage (including cataracts). While UVA rays are present at all times of the day, year round, UVB radiation is most prevalent between 10 a.m. and 4 p.m. and it doesn’t penetrate glass. 

“UV radiation—both UVA and UVB—can also suppress the immune system, why people with herpes seem to break out in cold sores after exposure to the sun.” 

A good way to remember what UVB rays do to the skin is: the “B” in UVB is for “Burning”

Take a look at this helpful illustration from the Skin Cancer Foundation:

UVA and UVB Radiation and the Skin


UVC light—or Ultraviolet C Radiation—has a wavelength of 100 to 290 nm and is completely filtered out by the ozone layer so 0% reaches the earth’s surface.

Why you need to be concerned: This type of ultraviolet radiation could become a concern if the hole in the ozone layer ever grew to affect more of the earth.

"Did you know? UV radiation reduces our collagen production by 80% for 48 to 72 hours—within 24 hours of exposure to the sun."

Some things you can do to protect yourself from the sun’s UV rays:

√ Always wear broad-spectrum sunscreen (this protects against both UVA and UVB rays) whenever you’re outdoors—whether it’s 7 in the morning or 3 in the afternoon.

√ Avoid the sun between 10 a.m. and 3 p.m.—when UVB’s burning rays are most prevalent.

√ Never use a tanning bed. People who use tanning beds are 2.5 times more likely to develop a type of skin cancer called squamous cell carcinoma, and 1.5 times more likely to develop a type of skin cancer called basal cell carcinoma. In fact, according to researchers, when teens use tanning beds, they increase their risk of melanoma (the deadliest kind of skin cancer) by an incredible 75 percent!

√ Consider adding UV-protective film to your car's side and rear windows (many front windshields typically have it already) as well as to house and business windows—to block up to 99.9 percent of UVA radiation.

√ Know that clothing is UV-protective. Thicker shirts have more SPF than thinner ones, and darker colors give you more SPF protection than lighter colors. Clothing labeled UPF is also specifically protective against the sun’s rays.

√ Wear UV-protective sunglasses whenever you’re outdoors to shield your eyes from damaging UV rays.

I hope this information helps you protect yourself against the sun’s rays. Know that while UV light is a proven human carcinogen, skin cancer is one of the most preventable types of cancer.

Stay sun safe!

Dr. Debbie Palmer

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0 comment(s) | Healthy Skin, | Skin Aging

Dermatologist Dr. Debbie Palmer weighs in about coffee’s antioxidants—and the fact that they promote good health and sharper vision.

The right diet—and daily skin care—will help keep your eyes more youthful-looking for years to come.

We’ve always heard that carrots can help your eyesight—thanks to beta-carotene, the antioxidant, that they contain. But now, a recent study, conducted by researchers at Cornell University, found that the unique antioxidants in coffee may also be critical in helping keep eyesight sharp throughout your life.

Lead researcher Chang Y. Lee, a professor of food science at Cornell, had this to say about the study: “The retina is a thin tissue layer on the inside, back wall of the eye with millions of light-sensitive cells and other nerve cells that receive and organize visual information. It is also one of the most metabolically active tissues, demanding high levels of oxygen and making it prone to oxidative stress. The lack of oxygen and production of free radicals leads to tissue damage and loss of sight.”

But antioxidants—particularly those in coffee—can help to reverse this process.

I’m not surprised by this finding because, through my own independent research, I’ve also found that coffee—namely the berry of the coffee plant called Coffea arabica—is one of the richest sources of antioxidants. This is why I made this the key ingredient in my REPLERE products.

"Coffee—namely the berry of the coffee plant called Coffea arabica—is one of the richest sources of antioxidants."

REPLERE Restore & Fortify Beauty Shooters, shown below, not only contain Coffea arabica, but also a mix of some of the other most powerful and reparative antioxidants: camu camu (a vitamin C-packed fruit), goji and açai berries, chokeberry, blueberries, pomegranate, and resveratrol. I’ve always known that this daily one-ounce drink can help reverse inflammation in the body—and on the skin. But now, it seems that its antioxidants may also be able to help keep vision sharp.

"Did you know? Coffee is the single most commonly consumed antioxidant source in the United States. The average American drinks 1.64 cups of coffee per day, yielding 1,229 milligrams of antioxidants, four times the amount of antioxidants Americans get from tea."

With that said, coffee’s antioxidants aren’t the only thing that can keep your eyes sharp—and beautiful. Follow these three tips for beautiful eyes, from the inside out:

REPLERE Eye Serum and Beauty Shooter1. Eat a balanced diet rich in colorful fruits and vegetables. The antioxidants called carotenoids (these give the yellow-orange and red pigment to fruits and vegetables like carrots) are also found in mangoes, squash, sweet potatoes, tomatoes, cantaloupe, peaches, apricots, red grapefruit, and more. These foods are all rich in beta-carotene, a form of vitamin A that helps produce pigments in the retina—key to seeing in the dark and in poorly lit areas.

Carotenoids are found, too, in dark green leafy vegetables like spinach and kale. You may have heard of the antioxidants lutein and zeaxanthin—both are carotenoids important for keeping vision sharp. In one study, published in the journal Clinics in Dermatology, researchers discovered that these two key antioxidants are actually found in a portion of the eye where light is focused by the lens—why getting enough of these in your diet may help protect against potential damage to this part of the eye.

2. Apply antioxidants—as well as sun protection—around the eyes. We know that the sun’s ultraviolet (UV) rays cause premature aging (think: wrinkling, pigmentation, and age spots) on the skin. But this can happen even more so on the skin around the eyes, which is extremely thin. This is why I always recommend using a non-chemical sunscreen around the eyes (these won’t sting the eyes, so you don’t have to constantly worry about your sunscreen running into your eyes). But first, always layer an antioxidant—like REPLERE Renew & Firm Eye Serum (above)—underneath the sunscreen for added protection. Independent research shows that doing so will help protect your skin even more from the sun’s UV rays, which trigger aging free radicals.

3. Always wear a pair of sunglasses when outdoors. Look for wide lenses that block 100 percent of the sun’s ultraviolet (UV) rays and cover the entire area around your eyes. According to the Skin Cancer Foundation, without UV protection, your eyes are more vulnerable to diseases that cause vision loss— like macular degeneration and cataracts— as well as to cancers of the eyes and eyelid. UV glasses will also prevent eyestrain from squinting on bright, sunny days.

I hope these tips help keep your eyes beautiful—inside and out.

Stay sharp & healthy!


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