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The Riversol Blog

Your source for dermatologist-approved advice, skincare science, and the latest from Riversol.

Riversol Blog

Embracing Our Aging Necks: Overcoming Insecurities

Embracing Our Aging Necks: Overcoming Insecurities

How Does Your Sleep Change with Age?

How Does Your Sleep Change with Age?

Sleep is a basic and fundamental aspect of human health and wellbeing, affecting everything from cognitive function to mood to overall physical health. As we age, however, our sleep patterns and habits can change in many ways. For many, aging can mean changes in how well and how long we sleep, which can impact our overall health and wellbeing.   There are a few stages involved in the sleep cycle. The first stages are dreamless periods of light and deep sleep, and then you move into some periods of active dreaming (known as REM sleep – not to be confused with the 90s rock band). We repeat these stages several times throughout the night. Of course, as you get older your sleep patterns change. It’s harder to fall asleep and you wake up more often during the night or earlier in the morning. Not the REM we’re talking about… This is REM the 90s rock band. The transition between sleeping and waking up is also quite abrupt, making older people feel like they are lighter sleepers than when they were younger. On average, older people wake up a few times per night and are more aware of being awake. This is because they tend to spend less time in deep sleep. Other reasons for waking up at night include needing to use the bathroom (nocturia), anxiety, discomfort or pain from long-term illnesses. The Progression of Sleep as You Age A 2017 study published in the Sleep Medicine Clinics reviewed sleep in normal aging and found that as you get older, your sleeping patterns tend to change, even if you're otherwise healthy. This includes things like going to bed earlier, sleeping for shorter periods, taking more daytime naps, and waking up more during the night. Unfortunately, older folks also tend to have less deep sleep, which makes things like falling asleep and staying asleep more challenging. Most of these changes happen between young adulthood and middle age, but even healthy older adults can have trouble sleeping. Plus, the way your body regulates sleep hormones and your circadian rhythms can get less effective with age, too. Even so, many healthy seniors don't experience too many problems with sleeping. If you're an older adult and having trouble sleeping, there could be a few different reasons why. It could be due to a health condition, a mental health problem, or even just changes in your daily routine. Whatever the cause, it's important to get enough sleep, especially since poor sleep can lead to other health problems and reduce your quality of life How Does Getting Older Affect Your Sleep? There are four main ways in which our sleep can be affected by our age. We take more daytime naps About 25% of older adults take naps, which is significantly more than the 8% of younger adults who nap, according to research. Some experts recommend a brief daytime nap, but many agree that prolonged napping and napping in the later part of the day can interfere with falling asleep at night and cause disruptions in nighttime sleep. We wake up more often at night Researchers have found that changes in the pattern of how you cycle through different sleep stages occur as people age. And seniors usually spend more time in lighter stages of sleep and less time in deeper stages, which causes less restful sleep because they are continually waking up. As a result, they may wake up more often during the night. Our sleep schedule slowly changes As we get older, our body's internal clock (you might have heard it called your circadian rhythm) shifts forward in time, causing what's known as a phase advance. This can make older adults feel tired earlier in the afternoon and wake up earlier in the morning. It takes us longer to recover from changes in our sleep schedule Changes in the regulation of the circadian rhythm can make it harder for older individuals to adapt to rapid changes in their sleep patterns, such as during daylight saving time or while traveling abroad, resulting in difficulties in sleeping. Common Sleep Problems as You Age Not getting enough sleep regularly can really affect your day-to-day life and make things feel pretty crappy (amiright?). If this is you, you’re not alone. And according to researchers, as many as 40% to 70% of older adults are thought to have long-term sleep problems, with almost half of cases not even diagnosed. Daytime drowsiness Feeling tired during the day is NOT part of getting older. Actually, only about 20% of seniors experience daytime sleepiness. This can be a symptom of a deeper problem, such as sleep apnea, problems with your memory or even your heart. If that’s the case, it’s important to see your family doctor for advice. Insomnia One of the most common sleep problems for seniors is having a tough time falling or staying asleep. Insomnia can be caused by a few different things and can be really frustrating to experience. Nocturia Raise your hand if you have to wake up a few times a night just to go to the bathroom. This is called nocturia and is more common than you think. Up to 80% of older adults might have to deal with this issue, which can make it tough to get a good night's sleep. Pain Some older adults might not get enough rest because they feel uncomfortable or have pain. Unfortunately, not getting enough sleep can sometimes make the pain even worse, which can then make it harder to sleep - it's a pretty nasty cycle. That's why it's important to chat with a doctor if you're experiencing pain that's keeping you from getting a good night's rest. 4 Dos and 4 Don’ts to Get Better Sleep (No Matter Your Age) Do Exercise is always recommended no matter your age, keep the last three hours before bed for relaxation instead. Bedtime snacks can encourage rest, such as warm milk or chamomile (decaf) tea. Your bed should only be used for sleep (and sex). Speak with your family doctor to see if any of your medications could be affecting your sleep. Don't Don’t take naps during the day, if you can. Don’t watch TV or use your computer/smartphone when you’re in bed. Don’t take stimulants like caffeine for at least three or four hours before bed. Caffeine can be a sneaky substance and lurks in some teas, colas, and even chocolate. Don’t smoke (tobacco) before you go to bed. So, How Much Sleep SHOULD You Get? The National Sleep Foundation published a sleep duration recommendations report for nine different age groups, based on other research they collected. Newborn (0-3 months) 14-17 hours Infant (4-12 months) 12-16 hours per 24 hours (including naps) Toddler (1-2 years) 11-14 hours per 24 hours (including naps) Preschool (3-5 years) 10-13 hours per 24 hours (including naps) School age (6-12 years) 9-12 hours per 24 hours Teen (13-18 years) 8-10 hours per 24 hours Adult (18-60 years) 7+ hours per night Older adult (61-64 years) 7-9 hours Senior (65+ years) 7-8 hours Sweet Dreams Understanding how sleep changes as we age is essential to promote better health and wellbeing in our later years. With age, changes in our sleep patterns can impact not only our energy levels but also our overall physical and mental health. It’s important to recognize the factors that can affect sleep in later life, including circadian rhythm alterations, medical conditions, and sleep disorders. By staying aware of these changes, older adults can make informed decisions about their sleep habits and take steps to address any sleep-related issues. Improving sleep quality and duration is essential to living your best life. ************************** NOTE: While the content on the Riversol blog aims to inform, it is not intended to replace medical advice or the guidance of a qualified healthcare professional. If you suspect that you are experiencing a sleep disorder or any other medical condition, please contact your family doctor.

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Refresh Your Skincare Routine for Spring: Tips and Tricks to Achieve Radiant Skin

Refresh Your Skincare Routine for Spring: Tips and Tricks to Achieve Radiant Skin

We’ve followed the groundhog. We’ve moved the clocks forward. And we’re anxious to swap the comforting tomato soup for the fresh cucumber salad.   Not only do your closet and pantry need a spring zhuzh, but so too does your skincare routine. After enduring several months of harsh winter weather, your skin is in (desperate) need of some extra attention and care. From exfoliating to hydrating to protecting your skin from the sun, we've got you covered. So let's get started on achieving healthy, radiant skin for the new season. Remove the dead winter skin Exfoliating should be one of the first things we do come springtime. Our face has seen some harsh weather, so removing dead skin can give you a new glow. Try Riversol’s Exfoliating Glycolic Peel to brighten up your spring complexion. Wake up your skin with dry brushing Maybe your skin feels like it’s been hibernating all winter, hiding under the cozy warmth of those extra layers. With the help of a dry brush (a firm, bristled brush), you can do just that and more. Think of it as a non-chemical peel. It helps to remove dead skin cells, increase blood circulation in your skin, and much more. Dry brushing isn’t a new thing, in fact, it’s been around for thousands of years in some form. From India’s Ayurvedic system to ancient Egyptians, Grecians, Romans, and Chinese, dry brushing has been found in one form or another for centuries. Related article: Dry Body Brushing Benefits, Results, and Your Complete How To Guide to the Body Brush This guide from our sister company, Midnight Paloma, explains everything from what dry brushing is, how often you should do it, and even the results and aftercare. Hydrate your skin from the outside, in Winter is known to have a drying effect on our skin. Even if you don’t normally have dry skin, it’s important to still moisturize on a daily basis. This will ensure your skin looks (and feels) its best. But for the warmer months, some moisturizers can feel heavier than they need to be. That’s why we recommend changing to a lighter moisturizer. You’ll still get the same results, just without the heaviness. Protect your skin from the sun At Riversol, we believe sunscreen should be a part of your daily routine, all year round! So adding sunscreen to your skincare regimen shouldn’t be new, but it bears reminding since the sun will start to be out more with the warmer weather. Related article: Choosing the Right Sunscreen for Sensitive Skin If you have sensitive skin, you are probably a little extra cautious when selecting products, this article can help you determine which is best for you. Uncover your neck The skin on our neck doesn’t get nearly as much love or care as it deserves. And now that it’s spring, our décolletés are starting to peep out from those scarves and turtlenecks. The skin on your neck is different than on your face. Give your neck skin the TLC it deserves with creams that are specially formulated to treat the area. Eat and Drink Fresh This time we’re nourishing your skin from the inside out. And we have just the smoothie to help. Related article: Glowing Skin Smoothie Want something delicious that will help your skin glow? Here’s a new recipe we developed in-house for just such an occasion. Glowing Skin Smoothie. Treat yourself to a little self-care Need an excuse to sit there and relax for 15-20 minutes? Try a face mask. It’s self-care and skincare all rolled into one. And a Hydrating Antioxidant Mask is just what Doctor Rivers ordered. This mask will not only hydrate your skin (as the name suggests), but it will also brighten your skin and freshen your mind (thanks self-care). Get your sleep, then get more sleep Our sleep changes over the years and it can have some strange effects on our body over time. Either we wake up more often during the night leaving us feeling like we haven’t had a good night’s sleep or we just can’t seem to fall asleep. That’s why it’s important to prioritize rest and do what we can to ensure a good night’s sleep. Evaluate your routine before making changes Lastly (or maybe firstly?), before you implement any new steps to your skincare regimen, start by assessing your current routine. Sometimes, you don’t have to reinvent the wheel when you maybe just need to swap out your moisturizer for a lighter product? It’s important to invest in quality products that you trust and that work for your skin. If you can try the product with samples first, that can help you determine if it’s worth the switch. Whatever you do, be sure to give your skin the attention it deserves. By following these tips and making them your own, you can create a personalized and effective skincare routine that works for you.

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The Natural Benefits of Hinokitiol (Beta-Thujaplicin)

The Natural Benefits of Hinokitiol (Beta-Thujaplicin)

Hinokitiol (beta-thujaplicin) is an organic compound found in the oil of the Pacific red cedar that has been shown to have natural antioxidant, anti-inflammatory, and antibiotic properties. This ingredient has been intensely studied for decades, with more than 120 peer-reviewed scientific articles on its biological effects. Some of these benefits can be put to good use in both cosmetic and personal care products: Potent antioxidant  Anti-pigmentation and anti-melanogenic effects Natural antibiotic Anti-inflammatory First and foremost, hinokitiol has been found to be a potent antioxidant, quenching free radicals from environmental and inflammatory processes and limiting the skin damage that they can cause. Hinokitiol also appears to provide natural prevention and repair of pigment defects—one of the chief age-related complaints. Naturally reduces sunspots and age spots  Hinokitiol inhibits the formation of pigment by blocking the enzyme tyrosinase, and acting as a biological lightening agent for dark spots and age spots. This is the same mechanism of action used by the most common chemical lightening agent, hydroquinone. The chief difference between the two is that, naturally occurring hinokitiol achieves its results without the documented side-effects which accompany hydroquinone. What's more, as hydroquinone is derived from a phenol compound, and there is a concern for potential carcinogenic effects along with the paradoxical effect of skin darkening when this product is used at high concentrations. For these reasons, hydroquinone has been banned for use as a lightening agent in several countries around the world.   Hinokitiol in your favourite Riversol products Through his clinical practice and research, Dr. Rivers met countless individuals with sun damage and hyperpigmentation. While there were some options on the market available to help, they weren't without complications or side effects. In his practice, many patients would have an underlying skin sensitivity, such as intolerance to other products, rosacea, eczema, etc. For these patients, hydroquinone and similar treatments were not an option. Dr. Rivers encountered hinokitiol through his work at the University of British Columbia. At the time, the body of research around this molecule had already been well established. In an interview, Dr. Rivers later reported: "I've spent many years as a dermatologist working with patients who have severe sun damage and skin cancer. The more research I did, the more impressed I was with this unique ingredient and its ability to reduce the look of sunspots and improve skin clarity and texture." The downside of hinokitiol in a topical preparation is that it doesn't stabilize easily. It took years of formulation chemistry to ensure that this ingredient remained stable in Riversol formulations. That’s why you likely won’t find many other cosmetic products with this unique antioxidant. References Cherng JY, Chen LY, Shih MF (2012). Preventive effects of Beta-thujaplicin against UVB-induced MMP-1 and MMP-3 mRNA expressions in skin fibroblasts. Am J Chin Med. 40(2):387-98. View Abstract  Cho YM, Hasumura M, Takami S, Imai T, Hirose M, Ogawa K, Nishikawa A.A (2011)13-week subchronic toxicity study of hinokitiol administered in the diet to F344 rats. Food Chem Toxicol. Aug;49(8):1782-6. View Abstract  Choi YG, Bae EJ, Kim DS, Park SH, Kwon SB, Na JI, Park KC (2006). Differential regulation of melanosomal proteins after hinokitiol treatment. J Dermatol Sci. Sep;43(3):181-8. Epub 2006 Jun 15. View Abstract  Higashi Y, Fujii Y (2013). Determination of hinokitiol in skin lotion by high-performance liquid chromatography-ultraviolet detection after precolumn derivatization with 4-fluoro-7-nitro-2,1,3-benzoxadiazole. J Cosmet Sci. Sep-Oct;64(5):381-9. View Abstract  Imai N, Doi Y, Nabae K, Tamano S, Hagiwara A, Kawabe M, Ichihara T, Ogawa K, Shirai T (2006). Lack of hinokitiol (beta-thujaplicin) carcinogenicity in F344/DuCrj rats. J Toxicol Sci. Oct;31(4):357-70. View Abstract  Lee YS, Choi KM, Kim W, Jeon YS, Lee YM, Hong JT, Yun YP, Yoo HS (2013). Hinokitiol inhibits cell growth through induction of S-phase arrest and apoptosis in human colon cancer cells and suppresses tumor growth in a mouse xenograft experiment. J Nat Prod. Dec 27;76(12):2195- 202. View Abstract  Li LH, Wu P, Lee JY, Li PR, Hsieh WY, Ho CC, Ho CL, Chen WJ, Wang CC, Yen MY, Yang SM,Chen HW (2014). Hinokitiol Induces DNA Damage and Autophagy followed by Cell Cycle Arrest and Senescence in Gefitinib-Resistant Lung Adenocarcinoma Cells. PLoS One. Aug 8;9(8):e104203. View Abstract  Morita Y, Matsumura E, Okabe T, Fukui T, Shibata M, Sugiura M, Ohe T, Tsujibo H, Ishida N, Inamori Y (2004). Biological activity of alpha-thujaplicin, the isomer of hinokitiol. Biol Pharm Bull. Jun;27(6):899-902. View Abstract  Shih YH, Lin DJ, Chang KW, Hsia SM, Ko SY, Lee SY, Hsue SS, Wang TH, Chen YL, Shieh TM (2014). Evaluation physical characteristics and comparison antimicrobial and antiinflammation potentials of dental root canal sealers containing hinokitiol in vitro. PLoS One. Jun 10;9(6). View Abstract  Shih YH, Chang KW, Hsia SM, Yu CC, Fuh LJ, Chi TY, Shieh TM (2013). In vitro antimicrobial and anticancer potential of hinokitiol against oral pathogens and oral cancer cell lines. Microbiol Res. Jun 12;168(5):254-62. View Abstract  Wang WK, Lin ST, Chang WW, Liu LW, Li TY, Kuo CY, Hsieh JL, Lee CH (2014). Hinokitiol induces autophagy in murine breast and colorectal cancer cells. Environ Toxicol. Jul 12. View Abstract  Yamano H, Yamazaki T, Sato K, Shiga S, Hagiwara T, Ouchi K, Kishimoto T (2005). In vitro inhibitory effects of hinokitiol on proliferation of Chlamydia trachomatis. Antimicrob Agents Chemother. Jun;49(6):2519-21. View Abstract  Zhu YJ, Qiu L, Zhou JJ, Guo HY, Hu YH, Li ZC, Wang Q, Chen QX, Liu B (2010). Inhibitory effects of hinokitiol on tyrosinase activity and melanin biosynthesis and its antimicrobial activities. J Enzyme Inhib Med Chem. Dec;25(6):798-803. doi: 10.3109/14756360903476398. Epub 2010 Jun 28.View Abstract

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