Supporting the Gut-Skin Axis

Did you know that there is a direct link between your gut health and your skin? This link is known as the gut-skin axis.

It is often said that the skin reflects what might be happening within the body. Of course, there are a number of things to consider when it comes to skin health such as genetics, hormones and nutrition but there is also another crucial factor to look at - the health of the gut and the trillions of microbes that live there (aka the gut microbiota). In fact, many common skin conditions from acne through to rosacea, psoriasis, eczema and even premature ageing can be influenced by the health of our gut. The gut-skin axis plays a key role, which is not too surprising when you understand that the second largest microbiome in the body after the gut is the skin microbiome!

The word bacteria can have people associating it with being unclean however it is important to know that most of the bacteria that live in and on us are actually really good for us and these beneficial bacteria are necessary for keeping us feeling full of vitality.

Let’s look at the gut-skin relationship a little bit more

Inflammation is often associated with a wide variety of skin conditions such as acne vulgaris, rosacea and eczema which can often be linked with imbalances in the gut microbiome. In fact, it is our gut microbiome that has a crucial role in helping to manage inflammation in the entire body including the skin. In order for this to work optimally we need to have plenty of the good bugs in the gut that secrete positive substances to support this and also mitigate the less friendly bugs that can produce lots of pro-inflammatory chemicals which drive inflammation further. 

In addition, the gut microbiome is an essential part of ensuring that our immune system responds appropriately to potential threats and not ‘overreacting’ to those that are not. This is often the case with certain immune related skin conditions such as atopic dermatitis, psoriasis and atopic eczema. Alongside managing immune responses, the gut microbiome helps to manage the integrity of the gut barrier which is a critical part of supporting the immune system. This ensures substances that should stay in the gut remain within these confines rather than moving out into the bloodstream which can then activate an immune mediated inflammatory response and can present in the skin conditions mentioned above.

Top tips on how to feed those good gut bugs 

• Eat the Rainbow – to support brighter and more vibrant looking skin we need to reflect that on our plate with bringing in plenty of colour with our vegetables and fruit. Getting diversity and a varied mix across these is the aim as that provides different types of fibre and polyphenols (the special plant chemicals that give them their colour) which help to feed the good bugs in our gut.

• Prioritize Sleep – The quality and quantity of our sleep can have a marked effect on the balance of the gut microbiome. Therefore, focusing as much as we can to support a better night’s rest is important. Try to switch off devices at least an hour before going to bed and get to sleep before 11pm to get more restorative rest time. Removing devices from the bedroom and ensuring it’s not too hot can all help with this.

• Daily Mindful Practice – the gut-brain connection is one that is incredibly important which can impact on the composition of the gut microbiome and as such the health of the skin. Some kind of daily mindful practice is therefore essential and it doesn’t need to be too laborious as it is more about aiming for consistency. 5-10 minutes of breathing exercises are doable for most of us. Think of it like you would going to the gym to get fitter, a one off won’t do anything, but bringing this in regularly will get you to a stronger mindset.

• Consider a Gut Health Supplement – certain studies have linked the use of probiotic supplements with an improvement in skin conditions. You can also find sources of beneficial bacteria in fermented foods such as live natural yogurt, cheese, kefir, sauerkraut, kimchi and tempeh or in formulas such as Symprove. There are also a some skincare brands that specialise in topical probiotics to help to support the external balance of our skin microbiome.