Ashley Smalley Nutrition - Part 4: Gut-Skin Axis

Accepting New Clients

Microbiome and Your Whole Health (Part 4):

The Gut-Skin Axis - More Than Skin Deep

Welcome back to my blog series exploring the profound influence of your gut microbiome on overall health! If you've been following along, we've already uncovered the fascinating connections between the gut and the brain, and the intricate link between the gut, brain, and our hormones. Today, we're venturing into another vital relationship: the gut-skin axis.

As a nutritionist specializing in gut health, I often hear from clients struggling with skin issues. While topical treatments can offer some relief, true and lasting improvements often require looking deeper – specifically at the health of their gut.

What Exactly is the Gut-Skin Axis?

Just like the gut-brain axis, the gut-skin axis represents a bidirectional communication pathway between your digestive system and your skin. These two seemingly distinct organs are constantly "talking" to each other through various mechanisms, including:

The Immune System: A significant portion of your immune system resides in your gut. An imbalanced gut microbiome can trigger inflammation that can manifest throughout the body, including the skin. Conversely, skin inflammation can sometimes impact the gut environment.
Systemic Inflammation: An unhealthy gut can lead to increased intestinal permeability (often referred to as "leaky gut"), allowing substances to enter the bloodstream and potentially trigger systemic inflammation. This inflammation can then show up on your skin as redness, irritation, and various skin conditions.
Metabolites and Byproducts: The bacteria in your gut produce various metabolites, some of which can have direct or indirect effects on skin health. For example, certain gut bacteria can influence the production of inflammatory compounds or impact the skin's barrier function.

Nutrient Absorption: A healthy gut is essential for the proper absorption of nutrients vital for skin health, such as vitamins, minerals, and antioxidants. Poor gut health can impair this absorption, potentially contributing to skin issues.

What Does This Connection Look Like?

The gut-skin axis plays a significant role in various skin conditions:

Acne: Research suggests a link between gut dysbiosis (an imbalance in gut bacteria) and increased inflammation, which can contribute to acne development.
Rosacea: Gut inflammation and an altered microbiome have been implicated in the development and severity of rosacea.
Eczema (Atopic Dermatitis): Studies have shown that individuals with eczema often have differences in their gut microbiota compared to those without the condition. Gut health in early life is also being increasingly recognized as a factor in eczema development.

Psoriasis: Similar to other inflammatory skin conditions, psoriasis has also been linked to gut inflammation and changes in the gut microbiome.

Supporting Your Gut for Healthier Skin

The good news is that many of the strategies we've discussed for promoting overall gut health can also positively impact your skin:

Embrace a Diverse, Fiber-Rich Diet: Fuel your beneficial gut bacteria with a wide variety of fruits, vegetables, whole grains, nuts, seeds and legumes.
Include Fermented Foods: Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi to support a balanced gut microbiome.
Manage Stress: Chronic stress can negatively impact both your gut and your skin. Consider practicing stress-reducing techniques like breathing, meditation, yoga, art, etc. Find what works for you.
Prioritize Sleep: Adequate sleep is crucial for overall health, including the health of your gut and skin. Consider blue light blocking glasses at night; amber nightlights and evening lights to reduce blue light exposure before bed.
Limit Processed Foods, Sugar, Food Additives & Artificial Sweeteners: These can disrupt your gut microbiome and contribute to inflammation.

Consider Probiotic-Rich Foods or Targeted Supplements (with guidance): While diet is key, in some cases, targeted supplements may be necessary to see results. Consulting a functional nutritionist can help determine the right approach for you.

Stay tuned for Part 5 of our series, where we'll explore the connection between the gut and heart health!

If you're struggling with skin issues and suspect your gut health may be a contributing factor, I'm here to help. Let's work together to create a personalized nutrition, supplement & lifestyle plan to support your gut and skin to help you feel your best.

References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC8969879/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6920876/

https://pubmed.ncbi.nlm.nih.gov/40050613/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9950749/

Acne: https://pmc.ncbi.nlm.nih.gov/articles/PMC6678709/

Eczema: https://www.frontiersin.org/journals/microbiomes/articles/10.3389/frmbi.2023.1147082/full

Psoriasis: https://www.nature.com/articles/s41598-024-59603-5

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Please consult with a qualified healthcare professional for any health concerns or before making any changes to your diet or lifestyle.

Book a Free Discovery Call

Page updated

Report abuse