At the beginning of 2023, I explored various holistic approaches to resolve acne and regulate my menstrual cycle. In all transparency, my skin did not significantly improve; however, I am very happy that the recurring 60-day menstrual cycle that I experienced earlier in the year, reduced to 45 days.

These tools and practices also helped to calm my nervous system, release suppressed emotions such as grief and shame and cultivate a resilient mindset to approach everyday challenges. In effect, these positively impacted my skin and hormones and benefited all areas of my life including my relationships, career and creativity. I now feel less reactive, more grounded and balanced.

“Most importantly, I’ve been owning more of myself, whilst embracing the journey.”

Having previously focused on supporting the gut and hormonal pathways, I focused on supporting the lymphatic system and improving circulation which are important for skin and fertility health. As the lymphatic system is highly connected to the circulatory system, the top 5 practices below are all related to one another.

I would like to first acknowledge that most of these tools were gathered from the Nirvana Program created by Mitchell Vickridge, a breath work facilitator and holistic health coach which I was enrolled in this year.

I am only sharing my experience and acknowledge that every individual is different along with the causes of their symptoms and health conditions. The information provided is therefore not medical advice nor to replace any medical or professional advice.

A brief background …

I started Bloom by Cherie to share my health journey being challenged with acne and menstrual cycle irregularities in my early 20’s. You can watch my latest PCOS diagnosis that I received earlier this year in April here where I also share my understanding of the blood and ultrasound tests results.

Below are the top 5 tools I gathered in 2023 for my skin, hormones and overall health:

1. Supporting the Lymphatic System

The lymphatic system consists of a network of vessels, organs, and tissues. They transport, filter and balance fluids in the body, absorb and transport dietary fats for metabolism and play an important role in the immune system such as fighting bacteria and removing waste. The skin is richly supplied with lymphatic vessels. Just a Google search on the lymphatics of the face (and body), you can see how extensively present it is throughout the body! Therefore, if the lymphatic system is not efficiently working, this can place more burden on the skin to expel waste and contribute to the formation of acne. In addition, muscular contractions are required for optimal lymphatic circulation and functioning. One of the ways this can be achieved is through physical activity.

Therefore, the practices I adopted to support my lymphatic system include:

Strength training by rejoining the gym
Doing the ‘Big 6’ exercise created by Dr Perry Nickelston a Chiropractic Physician and founder of Stop Chasing Pain. This involves rubbing, tapping and massaging specific points on the body where lymph nodes are located to improve lymphatic circulation and blood flow.
Improving hydration by increasing water uptake, drinking cold pressed fruit and vegetable juices and eating whole fruits.
Self-massage with a focus on massaging the Big 6 areas especially above and below the collar bones, sides of the neck and abdomen.
Rebounding. This involves jumping on the small trampoline to stimulate lymphatic circulation. I currently do not have a trampoline however, I’ve been jumping on the spot for now.

2. Boosting Circulation

For someone who gyms about 3 times per week, attends dance classes (here and there) and regularly walks, I would consider myself as lightly active. However, I realised that this is still not enough for optimal circulation. I have also lived with with cold hands and feet for most of my life, a symptom of poor circulation.

Poor circulation prevents adequate oxygen and nutrient delivery to cells in the body which can impede the proper functioning of organs especially those which have important roles in eliminating waste like the liver, kidneys and digestive organs. This can result in the skin having to remove waste build up and can contribute to acne.

Therefore, to improve circulation, I’ve been:

Actively shaking my body. What this can look like is a combination of jumping on the spot and shaking various parts of the body including the hands and feet. You can read more of this in my Instagram post here.
Exploring dance classes. I tried pole dancing this year which involved a range of body pump exercises. I found it was a good balance of flow, strength and fun. If you would like to read a brief reflection of this experience, you can read here or find it in the Instagram ‘Play’ highlights here.
Practicing Qigong. Qigong or Chi Kung refers to the ‘Art of Energy’ which incorporates gentle physical movement, breath-work and mindfulness practices based on the principles of Traditional Chinese Medicine in order to achieve optimal health and vitality. In less than three weeks of daily Qigong, my hands and feet are frequently warmer.

“Overall, I believe that improving circulation has been the primary reason why my menstrual cycle reduced from 60 days to ~ 45 days. ”

3. Releasing Tension

In today’s society, I don’t think we are aware of just how much tension we carry, accumulate and normalize in our everyday lives. There is also very little education on how we can release body tension on our own. As a result, tension can block physiological pathways in the body and hinder optimal nutrient delivery, efficient detoxification and the elimination of waste.

The practices I learnt to release tension involved weekly 20-minute to 1-hour breath-work sessions to relax the body, body shaking and self massage.

When doing a self massage, I focused on massaging areas were I held the most tension - the neck, shoulders and diaphragmatic area. Through further self-inquiry, I realised I’ve been unconsciously bracing myself as a defence mechanism which was why my diaphragm felt so tight. By the end of the year, this area which once felt like a solid brick, felt more fluid and relaxed and my neck and shoulders felt looser and lighter.

I also massaged my own head and face for the first time. I was surprised by how much tension was stored in my temporalis muscle (the temples and side of the head above the ears), under the cheekbones and directly under my neck. Tension can be hidden in all sorts of places!

4. Welcoming more Fruit into my Diet

Regulating insulin levels is a common recommendation for those diagnosed with PCOS. However, I developed a fear of eating fruit as many have a high sugar content and cause blood sugar spikes. Yet, this increased the likelihood of consuming foods marketed as ‘healthy and low sugar’ such as granolas, mueslis with artificial sugars and processed ingredients, which turned out to be unhealthier than simply eating whole fruit.

We know that fruits contain a rich source of vitamins, minerals, electrolytes and fibre to nourish the body. The rich water content in some fruits also offer a source of hydration and can assist water uptake into the cells. Furthermore, as the lymphatic system is mostly water, fruits with high water content can help its functions.

Therefore, I eventually let go of my fear of fruit. I’ve been eating oranges, apples, papaya, berries, watermelon and passion fruit. Within moderation, I don’t feel bloated nor would my skin worsen and I feel hydrated and satiated when consuming them. Throughout the year, I’ve also been drinking cold-pressed fruit and vegetable juices and discovered how clear my mind was when drinking them. During times of higher consumption of whole fruits and cold-pressed fruit and vegetable juices, I noticed that my hair also looked shinier.

5. Letting Go

Lastly, I focused on letting go in all areas of my life. I removed unnecessary pressures, ideals and unhelpful beliefs that were causing stress, pressure and tension in my body and in everyday life. I dedicated myself to facing my ‘shit’ aka issues that I avoided and released emotions such as resentment, anger, shame and grief through somatic practices in the Nirvana Program. This is still an ongoing process however, I notice how lighter, fluid and mobile my body has become. I also notice how freer and more balanced I feel.

Results & Gains

Skin - As mentioned earlier, the acne did not significantly reduce. There were also times when the acne was more severe compared to the beginning of the year which was linked to times when I lacked movement, was stressed, consumed more processed, gluten-containing foods like bread and pasta, over consuming fats, nuts and dairy products.
Normalising make-up free days- I made more of an effort to go outside without wearing makeup to feel more comfortable in my skin. Those with chronic acne would know how scary this can feel. By the end of the year, I was doing various errands and attended various occasions without makeup and feel great knowing that I am working towards normalising this way of living. Either with or without make-up, never have I felt more authentic in who I am.
Regulating my menstrual cycle - My menstrual cycle reduced from 70-60 days at the start of the year to 40-45 days. This is something I continue to focus on as my fertility health is becoming more important to me. I 100% believe that I can have healthy children in the future.
Increased strength and mobility- Having rejoined the gym this year, dancing and adopting a regular Qigong practice, I feel my strongest, most active and fluid yet.
Improved relationships, career and creativity- From releasing tension, suppressed emotions and letting go, these helped to repair and strengthen personal relationships and to reach a milestone in my career and finances.

Final Thoughts

As I accept more parts of myself, the less I chase for some of the external things that I thought I once wanted. In 2024, I aim to live a simple and joyful life. I aim to embrace where I’m at while enjoy being a work in progress. I would like to thank Mitchell Vickridge for providing me with some of the tools mentioned and for being a rock in supporting my growth this year.

References

Abbott, R., & Lavretsky, H. (2013). Tai Chi and Qigong for the treatment and prevention of mental disorders. The Psychiatric clinics of North America, 36(1), 109–119. https://doi.org/10.1016/j.psc.2013.01.011
Liao, S., & Padera, T. P. (2013). Lymphatic function and immune regulation in health and disease. Lymphatic research and biology, 11(3), 136–143. https://doi.org/10.1089/lrb.2013.0012
Moore, J. E., Jr, & Bertram, C. D. (2018). Lymphatic System Flows. Annual review of fluid mechanics, 50, 459–482. https://doi.org/10.1146/annurev-fluid-122316-045259
Ozdowski, L., & Gupta, V. (2023). Physiology, Lymphatic System. In StatPearls. StatPearls Publishing.
Skobe, M., & Detmar, M. (2000). Structure, function, and molecular control of the skin lymphatic system. The journal of investigative dermatology. Symposium proceedings, 5(1), 14–19. https://doi.org/10.1046/j.1087-0024.2000.00001.x
Sweeney, M. D., & Zlokovic, B. V. (2018). A lymphatic waste-disposal system implicated in Alzheimer's disease. Nature, 560(7717), 172–174. https://doi.org/10.1038/d41586-018-05763-0
Thangaswamy, S., Bridenbaugh, E. A., & Gashev, A. A. (2012). Evidence of increased oxidative stress in aged mesenteric lymphatic vessels. Lymphatic research and biology, 10(2), 53–62. https://doi.org/10.1089/lrb.2011.0022
van Dam K. (2020). Individual Stress Prevention through Qigong. International journal of environmental research and public health, 17(19), 7342. https://doi.org/10.3390/ijerph17197342
Zawieja D. C. (2009). Contractile physiology of lymphatics. Lymphatic research and biology, 7(2), 87–96. https://doi.org/10.1089/lrb.2009.0007

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Top 5 Approaches in 2023 to Clear Acne & Regulate my Menstrual Cycle