Is your gut-skin axis out of whack or unbalanced? You may need to make a few lifestyle changes to improve your skin health. Here’s everything you need to know.
Understanding the gut-skin axis can give you a better idea of how your body, lifestyle, and skin work together. So, how do these components interact, and how does it affect you? Here's everything you need to know.
Every component in the human body works together, including the gut and skin. The "gut-skin axis" refers to the skin's and digestive systems' connections. These components interact with your inner microbiome and external environment. Your gut and skin constantly communicate, adapting to external and internal circumstances.
The gut and skin communicate through your inner microbiome made of trillions of bacteria, fungi, and other living components. Bacteria and microorganisms live inside and outside the body, primarily in your gut and skin.
Although it may sound like a sci-fi film, these microorganisms play a vital role in a healthy body. Imbalances in the gut or skin typically affect the other and are linked to mental health conditions, diabetes, and skin conditions.
Everyone's microbiome is different, but an imbalance between the gut and skin can lead to several skin conditions. Imbalances have been linked to altered immune responses causing complications like atopic dermatitis, psoriasis, acne vulgaris, dandruff, and even skin cancer. One of the most common concerns is atopic dermatitis (aka eczema).
Eczema is the most common inflammatory skin disease — around 7% of adults and 15% of children have the condition. Eczema is characterized by inflamed, dry, red, and itchy skin. Research has indicated that people with eczema have unique differences and their microbiomes. Although more research is necessary, treatment for eczema and skin conditions isn't limited to the skin alone. Instead, treating the gut and microbiome is recommended to improve skin conditions.
All microbiomes have differences, and there isn't one cure-all method for eczema or other skin conditions. That being said, individuals with these conditions tend to have less diverse microbiomes. Whether you have eczema or you just want to enhance your skin health, you can utilize these tips to improve your situation.
Eating more fiber has been linked to a more diverse gut microbiome. Foods high in fiber feed the healthy bacteria in your gut which can potentially improve your skin.
Try incorporating more whole grains, nuts, seeds, beans, vegetables, and fruits into your diet. Some of the highest sources of fiber include almonds, popcorn, and oats. You'll want to aim for 24 grams of fiber per day if you're a woman and 34 grams of fiber if you're a man.
Fermented foods are created with microbiomes, meaning they're an excellent source of probiotics and can positively influence your gut health. Fermented foods to consider include yogurt, kefir, tempeh, kimchi, and sauerkraut.
Items like kimchi and sauerkraut may be challenging to include in your daily lifestyle. Greek yogurt is an easy way to incorporate fermented foods into your lifestyle, as you can find it at nearly any grocery store and eat it for breakfast. You can even add high-fiber foods like fruits, whole grain granola, and chia seeds for a boost.
Everyone knows alcohol isn't the healthiest drink to consume regularly, but alcohol can also negatively impact your gut microbiome and immune system, resulting in inflammation. Try to limit your alcohol intake, if possible, to improve your skin health.
Saying "manage your stress levels" is easier said than done. However, stress can negatively impact your health, microbiome, and skin. It may not be realistic to remove stress entirely, but you can use healthy coping methods instead. Getting enough sleep, practicing regular exercise, and making time to unwind are excellent places to start.
We're still learning about the gut-skin axis, but current research has linked skin conditions to less diverse gut microbiomes. Regardless if you have eczema or simply want to enhance your skin health, you can use these tips to improve your situation. Reducing alcohol, managing stress levels, and enjoying diets high in fiber and fermented foods are great places to start.
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