We all understand that good digestion and an enhanced immune system are closely tied to healthier skin, yet less widely recognized is that gut health directly affects it!
Many common skin conditions like psoriasis, atopic dermatitis (AD), acne vulgaris, rosacea and hidradenitis suppurativa have been linked with an altered gut microbiome. The relationship is two-way; changes to your gut can influence skin conditions as well as vice versa.
Probiotics
Research on gut microbiomes has expanded recently, providing us with a deeper insight into their impact on both body and skin. Studies have revealed how imbalances within this ecosystem can cause inflammation, oxidative stress and decreased skin barrier strength which all have adverse consequences on skin appearance.
Probiotics support healthy bacteria populations that help decrease inflammation and support skin barrier function. Furthermore, probiotics reduce build-up of toxins and free radicals in the body.
Probiotics have many effects on the immune system, including stimulating T regulatory cells (Tregs). T Reguls help maintain an ideal balance between Th 1 and Th 2 cells as well as produce anti-inflammatory cytokines that provide anti-inflammation. Furthermore, probiotics may increase ceramide production in the skin barrier repair, helping repair it more quickly while potentially decreasing risk for atopic dermatitis.
Anti-inflammatory Diet
Many skin issues are the result of chronic inflammation. Your gut microbiome plays an essential role in this response and directly impacts hormones like androgens, estrogen and cortisol that influence this inflammatory process.
Your diet plays a crucial role in managing inflammation. A plant-based diet with plenty of whole grains, fruits and vegetables is an excellent place to begin.
Avocado and nuts contain healthy fats to maintain skin hydration while reducing inflammation responses, while spices and herbs like turmeric’s curcumin can aid with inflammation-based conditions like rosacea.
Gradually eliminate inflammatory foods from your diet, such as fried food (try baking French fries or kale chips instead), salty processed meats and sugary drinks. A nutritionist can provide you with an anti-inflammatory meal plan tailored specifically for your needs.
Stress Management
Research has demonstrated that many conditions that impact both skin and gut are interconnected – known as the “gut-skin axis”. For example, when an imbalanced gut microbiome results in more harmful than beneficial bacteria than expected residing therein, this can trigger inflammation elsewhere in the body, including skin lesions.
Studies have also revealed that certain gut bacteria produce metabolites that have the power to impact immune function, such as Faecalibacterium prausnitzii which produces short-chain fatty acids with anti-inflammatory effects that release substances known as short-chain fatty acids (SCFAs).
Enhancing your diet with probiotic-rich foods such as yogurt, kefir, kimchi, kombucha and sauerkraut will be helpful in improving both gut and skin health. These should be combined with prebiotic-rich options like bananas, garlic onions asparagus and whole grains – it’s also important to drink enough water since dehydration can aggravate both issues simultaneously.
Vitamin D
Diets rich in gut-friendly nutrients such as probiotics, antioxidants, and fatty acids can be an invaluable way to both support gut health and improve the skin health of its users. You can further support skin health by drinking plenty of water and avoiding foods high in sugar or saturated fat; decreasing stress; and getting sufficient rest.
Vitamin D, produced through sun exposure, plays an essential role in maintaining gut barrier function and supporting a healthy microbiome. Research suggests it also has UVB protection properties which reduce skin damage caused by UV radiation exposure as well as inhibit nonmelanoma skin cancer formation.
Due to being a fat-soluble vitamin, vitamin D must be properly absorbed through diet containing foods such as fatty fish, beef liver and egg yolks for it to work efficiently. People living with certain medical conditions such as liver disease, Crohn’s disease or celiac disease may have difficulty processing dietary fat and therefore need additional assistance from vitamin D supplements.
Collagen
Studies show the relationship between your skin and gut is more intricate than you may realize. Common skin conditions like acne, eczema and psoriasis have been shown to have their origin in poor gut health or diet.
An unhealthy gut microbiome can contribute to inflammation, leading to breakouts or rashes on the skin. Such imbalances may be remedied through eating healthily balanced meals as well as taking probiotic supplements.
Diets rich in fruits, vegetables and whole grains can help strengthen your immune system, leading to improvements in skin condition. Supplementing with probiotics and managing stress levels are also effective in balancing out gut microbiomes; taking collagen supplements may offer other skin-care advantages like improved elasticity, wrinkle reduction and skin hydration.
