The Gut ↔ Skin Axis
The Gut↔Skin Axis. Yes this axis very much exists. The gut and the skin are constantly cross-talking … they are the same surface area after all, so what happens in the gut is often reflected on the external skin too.
Both the gut and skin have their own microbiome, as well as immune and neuro-endocrine (nerve & hormonal) roles. They both provide a barrier to protect us against pathogens (primarily from getting into the bloodstream where they could potentially cause serious harm to health), both surfaces can break down metabolites, (substances which break-down food, chemicals or our own ‘dead’ tissues) and both organs play host to commensal bacteria regulating digestion and skin health i.e. the propensity for skin conditions to emanate from dysregulated gut bacteria … if you think about it, sometimes an allergic reaction to something you eat manifests in symptoms such as an itchy mouth (which is still the same surface areas as the gut and skin) and/or as a rash (hives) on the external skin.
So it is important to consider the relationship between the gut and skin when devising an Nutritional Therapy programme for skin health. Research has indicated that protecting the integrity of one barrier is inextricably linked to the health & optimal functioning of the other. So whilst you’re considering which package of Nutritional Therapy Consultations with Eat Drink Think Nutrition® is right for you, three decent dietary starting points for nurturing the gut↔skin axis are:
Fibre’up your diet: soluble and insoluble fibres are the equivalent of food-for-the-gut-bacteria-gods. At least two daily portions of different vegetables (usually with the skins left on), and few mixed nuts or seeds are the easiest ways to introduce fibre into your diet. NOTE: if you are new to fibre ENSURE you introduce it slowly i.e. one ingredient at a time over the course of a month, as adding fibre to your diet may affect your ‘digestive regularity’. If you notice any huge changes be sure to consult your Nutritional Therapist or your Doctor.
Reduce sugar: yep, this again, cut out/down on refined sugar (and yes this does include alcohol). Sugar is the lifeblood of unbeneficial gut bacteria which you want to minimise to make way for the beneficial species. If you really do have a sweet tooth (I for one am partial to this), as a starting point why not try swapping your typical branded chocolate bar or biscuit for those with +70% cacao content … alongside a handful of colourful berries.
Boost your ‘biotics: both pre- and probiotic foods help reinvigorate and recolonise your gut microbiome. Dysbiosis occurs when the distribution of bacteria species becomes imbalanced, sometimes with ‘the unbeneficial sort’ crowding-out the beneficial sort. Therefore to minimise the risk of dysbiosis and instead encourage polybiosis, introduce and feed your beneficial gut bacteria with the probiotic and prebiotic foods it like, such as pickled cabbage (sauerkraut), kimchi, kombucha, unripe (‘greener skin’) bananas, onions, garlic, leeks, oats. NOTE: many probiotic foods are fermented which means they are high in histamine and therefore may not be suitable for all skin conditions. Be sure to consult a Nutritional Therapist for your specific needs & nuances.
REMEMBER: if you are taking any medications always consult a Registered Nutritional Therapist as well as your Doctor before making significant dietary or lifestyle changes. This blog post is written for educational purposes only and in reference to ‘food’. It is NOT advocating taking dietary supplements. It is very important to please always consult a Registered Nutritional Therapist or your Doctor before introducing any dietary supplements into your health regime as these qualified professionals will be able to offer personalised recommendations.
If gut and/or skin health are issues which you are struggling with and you want to discover the inspiring & sustainable diet & lifestyle programmes offered by Nutritional Therapy, get in touch via the Contact Me page on this website or directly on info@eatdrinkthinknutrition.co.uk for more information about 1:2:1 Consultations with Eat Drink Think Nutrition®.
