Get ready to dive into the fascinating relationship between gut health, the microbiome and your skin. We'll explore how factors like your skincare routine, daily exposure, diet, and the health of your gut's microorganisms all play a role in your skin's well-being.
Furthermore we will discover how the food you consume isn't just about nutrition; it's also about feeding your gut's friendly bacteria. Plus, we'll highlight five must-try foods and diets that can boost both your gut and skin health.
And of course, we won't forget the essential part – the right skincare routine. You'll learn that great skin isn't an overnight miracle; it's a journey. With the right diet, hydration, and product application, you'll fall in love with your skin all over again. Slow and steady wins the race, so let's start your radiant skin journey together!
Table of Contents
1. Factors Affecting Skin
Your skin's appearance and texture can be affected by several factors, including your skincare routine, sun exposure, stress, smoking, alcohol usage, pollution, physical activity, and diet.
All of them have the potential to alter the variety and balance of your skin's microbiome. The billions of bacteria, fungi, and other microorganisms that reside in your gut microbiome have been the subject of intense study for quite some time. The health of your gut microbiota affects your digestion, immunity, skin, and cognition.
2. Gut disorders = different skin concerns
There are numerous lines of evidence that link gut problems to skin conditions. Small intestine bacterial overgrowth (SIBO) is 10 times more common in people with rosacea than in people who do not have it, and treating it can be tricky.
It has been found that a similar proportion of people with inflammatory bowel disease (IBD)—between 15 and 20 percent of those with ulcerative colitis and as high as 25 to 30 percent of those with Crohn's disease—also experience skin issues.
In a 2012 study, people with Crohn's disease reported improvements in their illness after taking a medication originally created to treat the skin disorder psoriasis, demonstrating this peculiar connection between the skin and the intestines.
3. The role of a healthy gut in well-being?
When discussing the digestive system, the term "gut" is commonly used. It plays a vital role in breaking down and transporting the food and nutrients that enter the body.
Within the gut, the intestine hosts a diverse community of bacteria, comprising both beneficial and harmful microorganisms. Our aspiration is to create an environment within the body that fosters beneficial microbes. Bifidobacterium and Lactobacillus for example, should outnumber harmful ones.
Maintaining a healthy gut is essential for overall well-being. Here are compelling reasons highlighting the significance of a healthy gut.
Digestive Efficiency: A healthy gut efficiently processes food, absorbs nutrients, and maintains regular bowel movements. This results in proper digestion and minimal discomfort.
Immune Support: Beneficial gut bacteria assist in maintaining a strong immune system. They help defend against harmful pathogens and regulate immune responses to keep the body healthy.
Reduced Inflammation: A well-balanced gut microbiota helps control inflammation. Chronic inflammation in the gut is associated with various health issues.
Nutrient Absorption: The gut effectively absorbs essential nutrients like vitamins, minerals, and amino acids, contributing to overall health.
Gut Lining Integrity: The gut lining is intact and functions as a protective barrier. A compromised gut lining can lead to "leaky gut," allowing harmful substances to enter the bloodstream.
Regular Bowel Movements: Healthy gut function results in regular and well-formed bowel movements without issues like diarrhea or constipation.
Notably, as the microbiome plays an important role in these functions, an abnormal bacterial balance within the human body can have far-reaching effects, extending beyond the digestive system. Conditions such as Irritable Bowel Syndrome (IBS), as well as skin issues like acne and rosacea, can be linked to gut health. A balanced and healthy gut is not only crucial for proper digestion but also for supporting overall health and well-being.
4. What to eat and drink for glowing skin?
The food and nutrients you choose have a substantial impact on your digestive system's health. Your diet provides more than just nourishment; it also nourishes the microbiota within your digestive system.
Opting for a diet that's low in processed, sugary, and fatty foods can contribute to improved intestinal health. Prioritizing the consumption of vegetables and lean protein benefits your digestive tract. Research has demonstrated that diets rich in fiber play a significant role in maintaining a balanced microbiome in the digestive system.
Additionally, fermented foods containing beneficial bacteria can promote better digestion, reinforce the immune system, and aid in weight management. Examples of such fermented foods include yogurt, kimchi, sauerkraut, tempeh, miso, kefir, and a wide array of other options. The process of fermentation fosters the proliferation of these helpful bacteria, making them a valuable source of probiotics.
4.1. Top 5 must-try foods & diets
While the bulk of these superfoods may not have an immediate effect on your skin, they may have a positive effect on the bacteria in your digestive tract. Since your skin and gut health are intertwined, when one improves, the other will too.
Polenta - this meal contains a lot of fiber and complex carbohydrates because it is cooked with finely crushed yellow maize. The insoluble fiber is quickly absorbed and makes its way to the colon, where it ferments and gives rise to many different kinds of gut bacteria. Due to its high fiber content, polenta also helps maintain a healthy digestive system and promotes regular bowel motions.
The plant-based diet only - bacteria from foods like tempeh, sauerkraut, and kimchi cleanse your digestive tract of pathogens. Mineral absorption is boosted, allergies are thwarted, diarrhea is remedied, and colon cancer risk is cut in half thanks to their consumption.
Vegetables - these superfoods reduce inflammation and the risk of several cancers, including stomach cancer. Consumption of cruciferous vegetables, such as broccoli, cauliflower, cabbage, and kale, is associated with an 18% lower risk of developing colon cancer and helps with your overall health.
Blueberries - blueberries not only pack a powerful antioxidant punch but also provide your digestive system with the prebiotic fiber it needs to thrive. Most fruits will do wonders in this case and for your skin. You can also include bananas in your weekly routine and your healthy snack intake. They are a healthy type of carb that your skin, body & brain are going to enjoy.
Beans - many of these superfoods are high in fiber, protein, folate, and B vitamins. Black beans, in particular, fortify the intestinal lining and increase the population of beneficial bacteria in the gut. You should eat beans at least once every other week for the best results.
5. The right skincare routine
The thing is that you can't experience an improvement in your skin overnight. Change happens with time, and as you invest in your skincare products. You can glow from the inside out and you should combat the issue with the right diet, but also with proper products for ultimate results. Check out Natalies Cosmetics and browse through lotions, oils, and creams! Dry and flaky skin that has been recovering will enjoy our products, along with all of the high-quality ingredients. To help you establish a skin care routine, we have grouped our products into sets, focusing on individiual needs. With the right diet, water consumption & product application - you are going to fall in love with your complexion all over again! Don't rush the process, as slow and steady wins the race in this case.