Simple Strategies To Improve Your Gut-Skin Axis

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 impair 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 holistic health coach.

Heal Your Gut

Since a compromised gut barrier allows bacteria, toxins, and undigested food particles to enter the bloodstream, triggering inflammation, the priority is sealing and healing your intestinal lining. My two favorite gut-soothers are L-glutamine powder and bone broth. Glutamine supplies fuel for the intestinal cells to regenerate. Aim for 5-10 grams daily. Bone broth is rich in collagen and amino acids that repair and "seal" the gut barrier. Drink 1 cup daily. 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, pickles, 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 green tea, bone broth, blueberries, salmon, avocado, spinach, turmeric, and coconut oil.

Stay Hydrated

When you’re dehydrated, it shows on your skin. Aim to drink at least 2 liters of filtered water daily. Herbal teas are great, too. Proper hydration flushes toxins, transports nutrients, prevents constipation, and suppresses skin. Adding electrolytes helps your body absorb and retain fluids.

Sweat It Out

Exercise and sweating enhance blood flow and nutrient delivery to the skin, while eliminating waste and toxins through the pores that would otherwise be excreted through the gastrointestinal 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 has a direct impact on 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, such as 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 not only your complexion but also your whole-body wellness.

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!

Here are some additional in-depth strategies for optimizing your gut-skin axis even further:

• Get tested: Lab tests like stool analysis, food sensitivity testing, and nutrient status bloodwork can provide clues to gut imbalance. Identifying pathogens, inflammation markers, and nutritional deficiencies allows for targeted interventions.
• Time-restricted eating: Giving your gut a break from digestion for 12-14 hours overnight via intermittent fasting has been shown to reduce inflammation, rebalance gut flora, and promote tissue regeneration.
• Reduce lectins: These antinutrients found in grains, legumes, nuts, seeds, and nightshades can damage the gut lining in those sensitive, leading to “leaky gut” and skin reactions.
• Try bone broth fasting: Consuming bone broth as your sole source of nourishment for a few days allows the gut to rest while providing it with healing nutrients. Broth fasting helps seal the gut barrier.
• Boost liver detox: The liver filters toxins from the gut that would otherwise exit through the skin, causing problems. Foods like grapefruit, cruciferous veggies, avocado, and milk thistle support liver detox pathways.
• Manage blood sugar: Balancing blood sugar minimizes glycation, which binds excess sugar to proteins like collagen, leading to sagging skin and wrinkles. Avoid refined carbs and eat regular, balanced meals.
• Increase collagen intake: Supplements like collagen peptides provide bioavailable collagen to strengthen skin integrity, increase moisture, and smooth the appearance of fine lines and wrinkles from within.
• Intelligent sun exposure: Some unprotected UV rays allow vitamin D production, which regulates skin cell growth. Low vitamin D is linked with increased skin inflammation and problems. Get 10-15 min 2-3x weekly.

As you can see, truly holistic skin care requires understanding the root imbalances underlying skin conditions. The gut-skin connection emphasizes that radiant outer skin starts with inner gut health. Schedule your free consultation so we can explore your skin goals and the functional medicine testing and treatments to get you the healthiest skin of your life!

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"Information courtesy of www.mebykatie.com; Katie Marshall is a certified Medical Esthetician, Acne Specialist, Functional Nutrition Counsellor, Holistic Chef, and Integrative Nutrition Health Coach. Specializing in skin health, gut health, hormone health, and the whole body. The basic premise is that functional nutrition addresses the root cause of the problem and resolves the underlying issue. This differs from conventional medicine, which often prescribes multiple medications to address symptoms, with little regard for resolving the underlying cause of the symptoms. Functional nutrition is more personalized, customized, and holistic in approach. My job is to work with your medical team and advocate for you if necessary."   

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