Simple Strategies to Improve Your Gut-Skin Connection
- Teresa Ribich
- Sep 25, 2024
- 3 min read
Many people don’t realize just how closely connected your gut's health is to your skin's health. The gut and skin share a direct relationship through what’s known as the gut-skin axis. Affecting one can affect the other. Imbalances in the gut microbiome impairs your intestinal barrier integrity, and inflammation can manifest as skin conditions like acne, rosacea, eczema, and psoriasis. The good news is there are simple, natural ways to support your gut-skin axis for a healthy, glowing complexion. Here are some of my top strategies as a Clinical Nutritionist.
Heal Your Gut
Since a compromised gut barrier allows bacteria, toxins, and undigested food to enter the bloodstream, triggering inflammation, my priority is sealing and healing your intestinal lining. I would consider some gut healers such as L-glutamine powder and bone broth. Glutamine supplies fuel for the intestinal cells to regenerate. Bone broth is rich in collagen and amino acids that repair and "seal" the gut barrier. Removing gut irritants like processed foods, sugar, alcohol, and NSAID pain relievers is also crucial.
Populate with Probiotics
Probiotics help reduce gut inflammation and restore microbial balance. Look for broad-spectrum probiotic supplements with at least 30 billion CFUs and strains like Lactobacillus and Bifidobacterium. Consume probiotic-rich foods, like kefir, kimchi, sauerkraut, and yogurt. Prebiotic fibers in garlic, onion, leeks, and asparagus fertilize good bacteria.
Increase Omega-3s
Omega-3 essential fatty acids in fatty fish, walnuts, flax, and chia seeds have powerful anti-inflammatory effects. Aim for at least 2 grams daily. Omega-3s also support digestion and strengthen gut barrier integrity. Limit pro-inflammatory omega-6 oils like corn, soybean, cottonseed, and grapeseed.
Eat Skin-Nourishing Foods
A whole foods diet focused on organic vegetables, clean proteins, antioxidant-rich fruits, and healthy fats provides the vitamins, minerals, and phytonutrients to build collagen, protect skin cell DNA, and regulate skin turnover. My favorite skin superfoods include bone broth, blueberries, salmon, avocado, spinach, turmeric, green tea and coconut oil.
Stay Hydrated
When you’re dehydrated, it shows on your skin. Aim to drink at least 2 liters of filtered water or herbal teas daily. Water promotes a balanced gut microbiome, which contributes to overall skin health by reducing inflammation. Proper hydration flushes toxins, transports nutrients, prevents constipation which suppresses skin breakouts, leaving your skin looking more radiant and hydrated.
Sweat It Out
Exercise and sweating boost blood flow and nutrient delivery to the skin while eliminating wastes and toxins through the pores that would otherwise be excreted through the GI tract. Just 30-45 minutes of brisk walking, biking, rebounding, or Yoga daily, nurtures that dewy post-sweat glow. Dry brushing before showers also stimulates circulation and drainage.
De-stress and Rest
Stress directly impacts gut health and skin. Unmanaged stress leads to inflammation, slowed cell turnover, skin sensitivity, acne breakouts, and slower wound healing. Be sure to incorporate relaxing practices like meditation, Epsom salt baths, massage, forest bathing, or breathwork to activate the relaxation response. Proper sleep is also essential for skin regeneration and detoxification.
The gut-skin connection reveals so much about your overall health. Try incorporating some of these simple holistic ways to support your microbiome balance and gut health to see positive changes in your skin - from the inside out. Remember that skin healing takes time and consistency. However, improving your gut and lifestyle habits will benefit your complexion and whole-body wellness.
If you are interested in learning more about why your gut matters, download my free quide, Why Your Gut Health Matters below.
If you’d like personalized guidance for addressing your skin issues through a functional, root-cause approach, schedule your appointment and get on the path toward clear, vibrant skin!
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