5 tips for skin health
Have you ever thought that your bad skin may be the result of compromised gut health?
The skin is often the mirror for what is happening in our body including the digestive tract.
If you are suffering from eczema, acne, rosacea or psoriasis it is ALWAYS a good idea to look into your gut health - even if you have never had digestive complaints.
You may have heard about the gut-brain axis or read my previous article about it but the skin-gut axis is also well documented.
Research suggests that skin issues may be linked to dysbiosis - an imbalance of gut bacteria (1). Some researchers have even called psioraris a bowel disease (2).
So what can you do to improve your skin health? Here are a few tips for you:
1. Eat oily fish
Think “SMASH” - salmon, mackerel, anchovies, sardines and herrings.
They are high in omega 3 fatty acid and low in mercury. Be careful not to consume oily fish more than 2 to 3 times per week to avoid toxicity and remember that the smaller the fish the less toxic.
SMASH fish are rich in DHA, an omega 3 fatty acid that is vital for skin health and gut health too (3).
In fact, dry skin may be an indication of omega 3 fatty acid deficiency (4).
Supplementation may be needed if you don’t like fish at all or if you need a higher dose than what you can consume. Be careful when supplementing at high doses, as fish oil is a natural anticoagulant, which means it, can prevent the blood from clotting. So if you are due to have surgery or about to deliver your baby make sure you stop your supplements a few days before the big day as this may increase the risk of bleeding (3).
2. Increase zinc rich foods
Zinc is an important mineral that plays a role in wound healing, the immune system and tissue regeneration (5) so bulk up on zinc rich foods!
Oysters are the best sources of zinc but I know it might not be your first choice… ;-) oats, pumpkins seeds, brazil nuts, pecans and buckwheat are also good sources of zinc (5)
3. Stop alcohol
Ok, I get it, lockdown is hard and perhaps you find relief in a glass of wine at the end of a stressful day BUT if you have skin issues, I urge you to stop alcohol.
Alcohol will cause dehydration, which your skin really doesn’t need if you have skin issues (6). Alcohol will also impact on the skin-gut axis by irritating your digestive system.
On top of that, alcohol will deplete important vitamins leading to deficiencies in vitamin A, C, D, E, K and B vitamins (7). Vitamin E especially is key for healthy skin; it is an important fat-soluble antioxidant (8).
From personal experience, I can tell you that if I drink with my psoriasis I am itching more the day after, It is instant!
4. Avocado baby!
Avocados are a great source of healthy fats, which like fatty fish you need for healthy skin.
Avocados also contain high amounts of vitamin E, which as mentioned above is an important antioxidant for skin health (9).
5. Don’t put anything on your skin that you wouldn’t want to eat!
This may be a bit extreme but you get the idea! What you put on your skin is as important as what you eat. You skin is your largest organ and needs to be looked after. Don’t be duped by brands that are advertising ‘vegan, paraben free, natural” it doesn’t always mean that they are good for your skin.
Always check before you put something on your skin. Some products can also vary within the range of a brand. Some Nivea products are better than others. La-Roche Posay sunscreen lotion is NOT good as it contains Oxybenzone, an endocrine disruptor.
I use the app Thinkdirty to understand whether my products are safe to use, but other apps like CosmEthics and EWG Healthy Living are also very good!
Take Bio-Oil for instance, one of the most used oils for stretch marks especially for pregnant women - it is unfortunately not made of natural ingredients and the Environment Working Group rates it badly.
Don’t always look at the overall score but look at why it rates highly, sometimes it is because of allergens but it doesn’t mean it isn’t safe. So don’t say goodbye to a brand too early!
Toxic-free skincare is a step forward to reduce our environmental toxins. Environmental toxins are central to the development of many health issues including skin issues.
And last but not least, be patient, your skin may take a while to heal but consistency and compliance will give you the results you want down the line.
References:
1. Salem, I., et al., 2018. The Gut Microbiome as a Major Regulator of the Gut-Skin Axis. Frontiers in Microbiology, [online] 9. Available at: <http://10.3389/fmicb.2018.01459>
2. Ely, P., 2018. Is psoriasis a bowel disease? Successful treatment with bile acids and bioflavonoids suggests it is. Clinics in Dermatology, [online] 36(3), pp.376-389. Available at: <http://10.1016/j.clindermatol.2018.03.011>
3. Ods.od.nih.gov. 2021. Office of Dietary Supplements - Omega-3 Fatty Acids. [online] Available at: <https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/>
4. Pilkington S.M., Rhodes L.E. (2010) Omega-3 Fatty Acids and Skin. In: Krutmann J., Humbert P. (eds) Nutrition for Healthy Skin. Springer, Berlin, Heidelberg. https://doi.org/10.1007/978-3-642-12264-4_9
5. Murray M and Pizzorno J (2008) The Encyclopaedia of Healing Foods. London, Piatkus Books.
6. Alcohol.org. 2021. Effects of Alcohol on the Body & Mind | Short & Long-Term. [online] Available at: <https://www.alcohol.org/effects/>
7. Verywell Mind. 2021. Drinking Can Impair Nutrient Digestion and Utilization. [online] Available at: <https://www.verywellmind.com/alcohols-effect-on-nutrition-3863403#:~:text=Alcohol%20consumption%20can%20cause%20deficiencies,%2C%20K%2C%20and%20B%20vitamins.>
8. Keen, M. and Hassan, I., 2016. Vitamin E in dermatology. Indian Dermatology Online Journal, 7(4), p.311.
9. Lorencini, M., et al., 2014. Active ingredients against human epidermal aging. Ageing Research Reviews, 15, pp.100-115.