Healthy Skin from Within: Tips to clear your skin naturally
Lately it seems as if there’s a new skincare trend every week: another serum, another under-eye moisturizer, another face shaping tool or mask to add to your already lengthy routine. But I’ll bet if you asked your mom, she’d tell you that nobody in her generation obsessed over skin as much as ours does… and yet, dermatologists say adult acne is on the rise. Don’t get me wrong, I love my skin care routine as much as the next gal, but with so many women investing copious amounts of time into these intricate and expensive regimens without any real results, I can’t help but ask the question: are we missing something here?
In recent years, there has been growing research around the connection between our gut health and our skin—two seemingly unrelated systems that actually share a very direct relationship. This relationship is known as the gut-skin axis, and it can help shed light on the fact that healthy, glowy skin starts from within. Understanding this connection not only explains the root cause of so many skin conditions like acne and rosacea, but also offers us a new approach to skincare: one that focuses on what we are putting into our bodies rather than what we’re putting on it.
Don’t get me wrong, what you put on your skin is important (see here for my guide to non-toxic living!), but just like you can’t out-exercise a poor diet, you can’t cleanse and moisturize your way out of an unbalanced gut.
The Gut & Skin Microbiome
If you’ve been following along for awhile, you know that so many facets of our health starts in the gut microbiome. This next part is a bit science-y, but it’s important to understand, so stay with me!
Your gut is a complex system of microorganisms: bacteria, fungi, viruses, and other little microbes live and thrive here. This might sound like a bad thing at first, but it’s actually really good to have a variety of bacteria living inside your GI (gastro-intestinal) tract. Inside everyone’s digestive tract there is “good” and “bad” bacteria, but a healthy gut will always have more of the good stuff. This ensures that your body can offset and kill anything harmful without much compromise on your digestive system. Sometimes though, the balance gets thrown off, and the bad bacteria start to outnumber the good. This can lead to a condition known as Dysbiosis - the root cause of many uncomfortable digestive symptoms such as IBS, bloating, gas, stomach pain, heartburn, and more.
Your gut isn’t the only part of your body with a diverse microbiome. The entirety of your skin, which is your largest organ and the first line of defense for many foreign toxins and particles, has its own community of bacteria and microbes living on it. Just as the balance of good bacteria can get thrown off in your gut, so too can the bacteria in your skin barrier. Harsh chemicals, hand sanitizers, fragrances and toxins in everyday products are the most common culprits of skin dysbiosis. These harsh chemicals effectively wipe out your skin’s good bacteria, exacerbating skin conditions like eczema, psoriasis, rosacea and acne. So although much of your skin health starts in your gut, it’s still important to choose skincare and cosmetic products that are friendly to your skin’s microbiome.
The Gut-Skin Axis:
It might surprise you to learn that many skin issues are actually just symptoms of a GI issue. For example, acne, eczema, psoriasis, and rosacea have all been associated with gut health imbalances. A lot of times skin conditions are the first sign that something is off in your gut, so it’s worth paying attention to. Understanding this connection between your gut and your skin can be pivotal in healing your skin for good.
Here are a few skin conditions that are actually rooted in gut health imbalances:
Acne: Studies have shown that individuals with acne often have imbalances in their gut microbiome.
Eczema and Psoriasis: while both of these issues are autoimmune, research suggests that imbalances in gut microbiota can contribute to or exacerbate these conditions. Additionally, leaky gut—a condition caused by dysbiosis, may be the root cause of the immune responses that trigger skin inflammation.
Rosacea: a chronic inflammatory condition that primarily affects the face and is more prominent in women, rosacea is another skin disorder with ties to gut health. Similarly to eczema, evidence suggests that dysbiosis in the gut may exacerbate inflammation, leading to rosacea flare-ups.
How to clear your skin naturally
You’ve probably heard people say that clearing your skin naturally “doesn’t work,” but what they probably mean to say is that it doesn’t work quickly. Just like taking the holistic approach to nutrition is going to be a longer (but more effective) road than dieting, taking the holistic approach to healthy skin isn’t a quick fix, either. It requires playing the long game and approaching the skin as 1 part of a larger system rather than an isolated island. This isn’t always easy and can feel overwhelming at times, but here are a few tried and true methods that will get you started on your journey to healthy skin.
Probiotics and Prebiotics: Incorporating a high quality supplement and/or fermented foods such as yogurt, kefir, sauerkraut, and kimchi can help replenish beneficial gut bacteria. Additionally, consuming prebiotic fibers found in fruits, vegetables, and whole grains provides nourishment for these beneficial microbes, working together to create a healthy gut microbiome.
Balanced blood sugar: Instead of focusing on calories or dieting, focus on balancing your blood sugar. Balanced blood sugar means keeping your insulin in check, which is a key contributor to a healthy gut. To balance your blood sugar, make sure every meal has a protein, high quality fat, and fiber-rich carbohydrate. Opt for natural sweeteners like honey, dates and maple syrup when you can, but whatever you do, avoid artificial sweeteners wherever possible. Yes, being mindful sugar is important, but a bit of real sugar (especially after a balanced meal!) is so much more supportive than the artificial stuff.
Hydration: I know this might sound like a broken record, but with 75% of Americans being chronically dehydrated, it needs to be said. Dehydration leads to dry skin, which triggers excess oil production and therefore causes breakouts. For conditions like psoriasis and eczema, keeping your top layer of skin hydrated is crucial. Aim for half your bodyweight in ounces per day. If you struggle to drink plain water, try on herbal teas, lemon water, and sparkling waters.
Vitamin A: You’ve probably heard people obsessing about retinol in their skin creams, but did you know that retinol is just a fancy word for vitamin A? There are many whole food sources of vitamin A, but some of the richest sources are Cod and Beef Liver. Whole food sources of Vitamin A are much easier for your body to absorb than the topical stuff, and don’t come with any of the pesky side effects like sunburn or skin irritation. Since liver isn’t the most appetizing, you can consider a high quality supplement to incorporate all the amazing benefits that liver has to offer. Always consult with your primary care doctor before beginning any new supplements.
Stress Management: Your gut health is directly impacted by your mental health, and chronic stress has been shown to exacerbate inflammatory skin conditions like acne and psoriasis. It’s important to make stress-reduction a priority: techniques such as therapy, meditation, yoga, and practicing boundaries can help reduce the effects of stress on both your gut and your skin.
Non-toxic skincare: You don’t need to do an entire overhaul of your skin products, but as things run out, look for a non-toxic product to replace it. Apps like Clearya are great tools to use when browsing for new products, and you can also refer to the EWG Skin Deep Database to get ratings on different skincare products.
If you take anything away from this post, let it be this:
It all starts in the gut.
Your digestion, hormones, energy levels, and yes - your skin, are all byproducts of a healthy gut microbiome. Your gut and your skin are deeply intertwined, and while it may not be a quick fix, investing in your gut health will have so many long term benefits to your skin. Remember, healing your skin naturally takes time and patience, but with consistency you will undoubtedly see improvements in your skin without spending an hour on skin care each day.
If you are ready to begin your gut healing journey and need help reaching your health & wellness goals, reach out to me here to learn more about coaching.
