2023 - The Year Of Great Skin
Did you know our skin is a reflection of our internal environment? Skin conditions such as acne, rosacea and eczema are often indicative of an underlying issue. Factors that frequently contribute to skin conditions include nutrient deficiencies, hormonal imbalances, impaired elimination pathways, dehydration, stress and gut dysbiosis.
While topical skin care is an important part of achieving skin harmony, addressing any underlying issues is often the missing piece of the puzzle. A naturopathic approach to skin health centres on addressing skin from the inside out.
Gut
A healthy gut microbiome makes for a healthy individual. Our gut is home to trillions of bacteria that are important for overall health. It is the delicate balance of this gut bacteria that is integral to skin health. An overgrowth of bad bacteria, known as dysbiosis, can manifest in issues such as acne, peri oral dermatitis and eczema. Furthermore, many hormones are metabolised in the gut, therefore a compromised gut environment may result in hormonal imbalances that exacerbate many skin conditions.
In order to achieve balance of the gut microbiome, we should aim to consume a diverse intake of plant foods. The gut thrives on diversity, therefore aiming for 30+ different plant foods weekly is important for feeding a healthy gut microbiome. A simple way to increase the diversity of our plant consumption is to pick 1-2 new vegetables to incorporate each week, or utilise seasonal produce boxes to ensure seasonal variety in the diet.
Hydrochloric acid is also an important part of ensuring optimal gut function. It is less the old adage “you are what you eat”, and more “you are what you absorb”. Hydrochloric acid is important for the digestion and breakdown of protein, and low hydrochloric acid means we are not able to absorb important skin-loving nutrients from our diet. Hydrochloric acid production is impacted by stress, vegan/vegetarian diets and deficiencies in zinc and B vitamins. Simple ways to increase hydrochloric acid production include:
〰️ Avoiding large amounts of water immediately before and after eating
〰️ Ensuring we are eating in a calm environment, and are slowly and mindfully chewing food, away from distraction
〰️ Consuming bitter foods before meals. Bitter foods, such as rocket, radicchio, dandelion greens and olives help to stimulate hydrochloric acid production
Stress
We know that stress plays a fundamental role in overall health, however stress and skin health are intimately connected as stress causes an inflammatory response, which can manifest as inflammatory on the skin. Stress also impacts digestion and therefore affects our ability to absorb important nutrients that are essential for balanced skin. Incorporating stress management practices into our routine is an important part of skin health. These can be as simple as mindfulness, deep belly breathing or time in nature.
Nutrition
A whole food diet, diverse in plant foods and rich in skin loving nutrients is a foundation of healthy, balanced skin. Reducing inflammatory foods such as gluten, dairy, sugar and alcohol, and including an abundance of fresh, unprocessed whole foods is a simple place to start. Nutrients such as zinc, vitamin A, selenium and omega 3 fatty acids are integral for healthy, clear and nourished skin. Food sources of these skin-loving nutrients include nuts & seeds, dark leafy green vegetables, brightly coloured fruit & vegetables and good fats such as avocado, extra virgin olive oil and wild-caught fatty fish.
As over 70% of our body is composed of water, it is essential to all bodily functions. Although skin hydration levels are a result of a combination of factors - including environment, topical application and water intake, aiming for 2L of water daily, plus additional water if you are engaging in physical activity or consuming caffeine, will ensure adequate hydration for the body and skin.
Fibre is essential for healthy skin, particularly skin that is experiencing hormone-driven problems, as fibre assists with the excretion of toxins, including hormones. Fibre also serves as fuel for our good gut bacteria, thus helping to support a healthy gut microbiome. Sources of fibre that support skin health include flaxseeds, chia seeds, dark leafy green vegetables, oats and legumes. Additionally, supporting the liver, through incorporating cruciferous vegetables such as broccoli, cauliflower, Brussel sprouts and kale, helps to nourish the skin through facilitating excretion of any toxins or hormones contributing to unhappy skin.
Establishing the foundations of internal skin health, alongside a carefully considered topical regime will create an environment that fosters healthy, balanced skin.
