How Gut Health Affects the Skin
Skincare regimens and beauty treatments: two things we preach about in this community. However, the core of beautiful, glowing skin is actually in your gut! Over 80% of the body’s immunity and 100+ types of bacteria live in the gut. These are huge numbers! With that said, an unhealthy gut can have a significant impact on your overall health, especially when it comes to the appearance of your skin. So while you should invest in quality creams and cleansers for your skin - you should also invest in your digestive health. By eating clean and looking out for your health, you’ll be able to simplify your skincare routine and achieve a balanced and glowing complexion.
What is a Healthy Gut
The term gut refers to a person’s gastrointestinal tract. It’s responsible for processing and moving all of the food and nutrients that are consumed through the body. The gut is also home to the majority of the body’s bacteria (both good and bad). The good bacteria is something we want the body to have! Maintaining a healthy gut and optimal health means that you have enough good bacteria to counteract the bad bacteria.
When a person has a bacterial imbalance (an overgrowth of bacteria in the gut), it can negatively affect a number of other parts of the body. A few examples can be stomach issues like IBS, skin irritations like acne or rosacea, etc.
Gut health and your skin
The Gut-Skin Axis is a concept surrounding the relationship between gut health and the skin. Researchers have found that when gut health (or digestive balance) is off, the skin can become irritated. Skin irritations might include breakouts, skin sensitivity, redness, signs of aging, and more.
But why does an unhealthy gut cause these skin symptoms? The answer: Since the gut holds a very high immunoregulatory role, it is very influential on other organs in the body - including but not limited to the skin. When there are imbalances in the gut, it releases what is called pro-inflammatory cytokines throughout the body. Since the skin is the largest organ in the body, it reacts to the pro-inflammatory cytokines in various ways.
Signs of an Unhealthy Gut
An unhealthy gut can be tied to a number of symptoms within the body. We’re focusing on the health and affects it could have on your skin, but we’ll also include a few additional signs to lookout for.
An upset stomach. If you’re constantly bloated, have frequent stomach aches, constipation, etc. this could be a sign of IBS. IBS is a common condition affecting the large intestines and can be caused by a gut imbalance.
Fatigue. Chronic fatigue may also be a sign of imbalances in the gut microbiome. Fatigue is oftentimes found in those with IBS.
Unintentional weight gain or loss. An overgrowth of bacteria in the gut can be linked to unintentional weight changes. High fat diets and carbohydrates may promote intestinal bacteria that could throw off the normal, healthy balance.
Skin Irritation. Last but not least, as we’ve already mentioned above, the imbalance in your gut bacteria could have a negative influence on your skin. A few common skin concerns that might come with an unhealthy gut include but are not limited to eczema, dry skin, acne, sagging of the skin, and an overall breakdown of collagen.
How to Improve Gut Health
At birth, everyone’s gut microbiome is the result of genetics. From there, it’s influenced by external factors such as the food you eat, antibiotics, lifestyle, environmental changes, etc.
If you are experiencing any of the symptoms we described above, we recommend consulting a healthcare professional. There are also a few way you can try improving your gut health in your day to day lifestyle:
Eat a High-Fiber Diet
Your diet is one of the best and easiest changes you can make for your overall gut health. High fiber foods are beneficial to the quality of the bacteria in the gut. In addition, fiber can lower the pH of the colon and limit any harmful microbes that might be growing. A few ideas for high-fiber foods: bananas, nuts, whole grains, and legumes. Moderation is still key here - too much of anything is never good.
Incorporate Probiotics
Incorporating probiotics into your diet on a daily basis is another way to improve your gut (& in this case, skin) health. Probiotics are a natural, good bacteria that help improve your health from the inside out - which is our overall goal here! You can incorporate probiotics in supplement or food form. A few natural probiotic sources include fermented foods like kombucha, kefir, sauerkraut, miso, and more.
For probiotic supplement recommendations, please consult your healthcare provider. Pro Tip*** Probiotic supplements are recommended after any prescribed dose of antibiotics. Why? Antibiotics can wipe out a significant amount of the good bacteria in your gut - taking probiotics can help rebuild the good bacteria needed for a healthy microbiome.
Adjust your Lifestyle
Changing your lifestyle for your overall health is easier said than done. However, if you are desperate to see results, there is no getting around this one. In addition to a balanced diet, a healthy lifestyle will naturally help improve your gut health.
What do we mean by a healthy lifestyle? Incorporating time to move your body and getting a full night sleep! Keeping your body on a balanced schedule will also help relieve stress. This trio will do wonders for improving your health from the inside out.
Resetting the gut microbiome takes time and effort, generally 2 to 3 months of a good diet and sometimes longer. It also takes dedication to improve your lifestyle - setting the alarm, going to bed early, taking time to move your body. Be kind to your body and give it the nutrients, rest, and relaxation that it needs.
