During the cold winter months, many of us suffer from a variety of skin-related problems - from dryness and itchiness to dull skin. But as we continue to discover more about how gut health affects our overall health, what we eat may also be the key to maintaining better skin this winter.
A growing number of nutritionists and dermatologists are saying that the health of our gut is directly related to the health of our skin. This connection is known as the "gut-skin axis" and focuses on the effects of the gut microbiome on our skin, the body's largest organ.
"Our skin provides an important barrier to infection and has its own 'skin microbiome,'" explains Dr. Lucy Williamson, award-winning nutritionist and gut health expert.
"When our immunity is low and our gut health is poor, we are more prone to acne because our gut microbiome plays an important role in regulating our immune system. What happens in the gut is often reflected in our skin microbiome.
"In other words, a happy gut will lead to happy skin."
what are you eating
It has long been known that what you eat can affect your skin. Dermatologists often advise patients to eat a healthy diet rich in fruits and vegetables to keep their skin looking good.
However, gut health has become a focus of scientific interest in recent years, and many ongoing studies are uncovering new ways in which our gut affects our overall health.
Surveys show that more people are prioritizing their well-being this year, and gut health is coming to the fore for many. As we approach 2024, especially as we enter the cooler months of the year, it's a good time to think about how what you're eating could be making your skin better or worse.
"Nutrition, gut health and skin health are closely related, and it's increasingly recognized that the connection between the gut-skin axis needs to be clear," dermatologist Rebecca Elsdon, owner of skin health clinic Re/Skin, told Yahoo UK. It is taken during the treatment of skin diseases.
"Inflammatory skin conditions like acne, rosacea and eczema are often linked to an unhealthy gut microbiome, which causes chronic low-grade inflammation. The gut is responsible for absorbing nutrients from the food we eat.
How bad gut health looks on your face
Eating certain types of foods, especially those high in salt, sugar and fat, are known to cause skin conditions like acne.
The effects of eating foods that don't contribute to gut health can be more noticeable on your face, explains Farzana Nasir, nutritionist and functional medicine expert at medical-grade skincare brand AlumierMD, explaining that poor gut health can lead to gut dehydration. . Dull skin and even accelerates skin aging.
"For example, a lack of natural ceramides and fatty acids in our diet can cause dry skin," he told Yahoo UK. At the same time, better absorption of nutrients from a varied diet can lead to healthy skin. As a result, the skin will be nourished, hydrated and refreshed.
She adds that eating foods rich in antioxidants is important to help the skin protect itself "against both internal and environmental damage."
"High levels of antioxidants will protect skin from internal and external damage, resulting in brighter, more radiant skin."
What should I eat to improve my skin?
To improve your gut health and maintain better skin health this winter, Farzana recommends adding more fruits and vegetables to your daily diet.
"Increased plant foods in the diet can increase short-chain fatty acids and have an overall effect on reducing inflammation in the body and skin," he explains.
"Combine these with effective skin care that respects the skin's microbiome, and together it can have a significant impact on skin health."
"Eating fermented foods little and often helps with acne because of their beneficial effects on our gut microbiome, immune system, and therefore our skin," adds Dr. Williamson.
Also, foods rich in zinc can be great for skin health. While we get zinc from many animal proteins like dairy products and eggs, it's also abundant in gut-healthy beans and legumes. So try to reach your goal of 30 plants per week!
"Remember that these include legumes, beans, fruits, vegetables, nuts, seeds, grains, herbs and spices."
It also highlights the negative effects of stress on our skin health. "It's really important to know that experiencing too much stress will always affect our skin health, because stress, among other things, reduces the rate of renewal of dead cells that occur all the time in our skin and reduces our immune system. The gut microbiome."
Check out: The Key to Improving Your Gut Health
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