You probably know your gut bacteria influence your digestion, but are you aware they have a direct impact on your skin health, too? You have trillions of bacteria in your body – between 300-500 different types – but they don’t just live in your gut, your skin also has its own diverse collection of microbes. Known as microbiomes, these communities of bacteria are responsible for a range of functions in your body, including regulating your immunity, fighting off germs, breaking down toxins and maintaining a healthy skin barrier or gut lining. They’re not independent, but are closely linked to each other through what is known as the gut-skin axis, which is why what you put in your stomach can directly influence your skin health.
“Your skin is the second largest microbiome in your body after your gut, and the gut-skin axis essentially refers to the interaction between your gut and your skin, which mainly happens through your gut microbiome,” explains Eve Kalinik, nutritional therapist and gut health specialist for Kalla Probiotics (evekalinik.com ). “Between 70-80 percent of your immune system is located and managed in your gut, and this can have a significant effect on your skin health and related conditions such as eczema, psoriasis, rosacea and acne.” Want to find out how you can improve your skin by taking care of your gut? Read on to find out more.
Diversify
Your gut microbes are linked to pro- and antiinflammatory activity in your digestive system, according to recent research published in the journal Gut. And this is strongly influenced by what you eat, with researchers finding inflammatory bacteria known as Clostridium bolteae and Lachnospiraceae in people who included meat, french fries, mayonnaise and soft drinks in their diet. And what you don’t eat matters, too. If your diet lacks fibre, proinflammatory bacteria feed on and damage your gut lining, say the scientists, in turn, influencing the health and appearance of your skin. The solution? “Current research suggests the more diverse your gut microbiome, the healthier and the stronger it is,” says Eve. “If you have less diversity or imbalances in your gut microbiome it can manifest in skin symptoms and conditions such as eczema and acne.”
Take action: “Focus on foods that are rich in vitamins A, C and E, as these are key nutrients to support gut health and skin,” advises Eve. “Aim to include eggs, organic butter, sweet potato, butternut squash, carrots, leafy greens, spinach, broccoli, nuts and seeds in your diet.”
Build immunity
With so much of your immunity dependent on a healthy gut, when your microbiome is out of balance, your immune system will be, too, according to the latest science. Last year, researchers at Memorial Sloan Kettering Cancer Center in New York identified specific gut bacteria linked to with both higher and lower levels of immunity, and even tracked how the daily changes in patients’ gut microbiome corresponded to the number of immune cells in their blood. “Your gut and skin microbiomes have a lot in common,” says Shona Wilkinson, nutritionist for Dr.Vegan (drvegan.com ) “when healthy, they’re both packed with mast cells, which form a first line of defence for your immune system.” If your gut-mediated immunity is out of balance, however, it can cause problems, such as eczema flare-ups.
Take action: A good way to support your gut’s immune function is to increase your prebiotic intake, says Shona. “Eat more fermented foods such as sauerkraut or kefir, or you could drink kombucha,” she advises. “You’ll also need to avoid alcohol and refined foods and, if you take antibiotics, make sure you replace the microbiota with a probiotic supplement afterwards.” If eczema is a particular problem, try strengthening the skin barrier with Pellamex (£49, for 30 day’s supply; pellamex.com ) which increases production of a skin protein called filaggrin.
Remove the toxins
When your gut isn’t functioning correctly your bowel function may be less than optimum, reducing its ability to eliminate the substances your body doesn’t need. The result? “Reabsorbed toxins may be pushed out through your skin as a way for your body to get rid of them, which can cause inflammation, acne and dull skin,” says Shona. “But decreasing inflammation on the skin by correcting the bacteria in the gut may lead to younger and smoother-looking skin.”
Take action: Taking probiotics orally promotes healthy bowel movements, allowing your body to remove toxins quickly from the gut before they are reabsorbed. “Probiotics also improve digestion and aid the absorption of nutrients, allowing your skin to receive more of the nutrients it needs to maintain a healthy complexion, firmness and tone,” adds Shona. Try Dr.Vegan Gut Works capsules (£23.99 for 30 capsules, drvegan.com)
Heal your gut lining
Bloating, irritable bowel syndrome, fatigue and skin issues could be a sign you have a leaky gut, where your gut barrier has been compromised and substances that should remain in your gut cross over into the blood stream. Diets low in fibre and high in sugar and saturated fats may contribute to the problem, according to Harvard University, while excessive alcohol and stress also disrupt this balance. “A leaky gut can set off a cascade of heightened immune inflammatory responses, which can manifest in many different symptoms, including those related to the skin,” says Eve. “It can also lead to your ability to absorb nutrients being compromised, which can show its effect on the skin.”
Take action: Supporting the health of your gut barrier is really important for skin health. Eve suggests eating foods that are either rich in collagen or support collagen production. “Try consuming organic bone broth, organic freerange chicken, fish and shellfish, eggs, citrus fruits, broccoli, berries, leafy greens and nuts and seeds,” she advises.
Manage stress
Whether you’re under pressure at work or juggling childcare needs, stress activates your flight or fight response. While this can be useful in the short term, prolonged stress can adversely affect your gut. “The brain and the gut are directly connected by the vagus nerve, which tells your gut when you feel stressed but also receives messages from your gut when what you are eating isn’t supporting balance in your body,” explains Dr Federica Amati, chief nutrition scientist for Indi Supplements (indisupplements.com ). “Those who suffer with chronic stress may also suffer with psoriasis, dermatitis, break outs and other inflammatory skin conditions.”
Take action: Eat more fruit and veg. Research from Edith Cowan University reports that a diet rich in plant foods can help ease stress. Participants who ate at least 470 grams of fruit and vegetables daily had 10 percent lower stress levels than those who consumed less than 230 grams.
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