I used to have bad skin. Ok it wasn’t like cystic acne bad, but it was bad enough as a teenager for me to go onto antibiotics for many months (worst idea ever!) and then when those failed, to go onto the contraceptive pill for over a decade (also not a fab solution!) From the age of 14 til my late twenties, I would pretty much constantly have a couple of pimples floating around my face. I also suffered from intermittent periods of deep depression, my immune system was often very low and I had absolutely no clue about gut health. (And how all of these symptoms were related!) No shame though, because a decade ago, no-one really knew the extent to which our gut health affects our wellbeing.

The gut-brain-skin axis is a complex system that involves the interconnection of the gut, the brain, and the skin. Recent research has shown that these three systems are highly interconnected, and their proper functioning is critical for optimal health and well-being. In this blog post, we will explore the gut-brain-skin axis and discuss how you can optimize it through diet, exercise, and lifestyle changes.

The Gut-Brain-Skin Axis Explained

The gut-brain-skin axis is a bidirectional relationship between the gut, the brain, and the skin. It refers to the complex communication system between these three systems, and how they interact to maintain homeostasis in the body.

The gut is home to trillions of microorganisms, collectively known as the gut microbiome. (How crazy that we are actually more bacteria than anything else?!) These microorganisms play a critical role in maintaining the health of the gut, the brain, and the skin. The gut-brain-skin axis is a key player in maintaining the overall health of the body.

The gut-brain-skin axis works through a variety of pathways. One pathway involves the release of neurotransmitters and hormones, such as serotonin and cortisol, which can affect the health of the gut and the skin. Another pathway involves the immune system, which is closely linked to the gut microbiome and can affect both the brain and the skin. Everything is CONNECTED! This is why it’s so important to treat the person as a WHOLE and through holistic modalities.

Diet and the Gut-Brain-Skin Axis

Diet is a critical factor in optimizing the gut-brain-skin axis. The foods we eat have a significant impact on the gut microbiome, which can affect the health of the brain and the skin. I used to think I had to eliminate ALL inflammatory foods and consume a gazillion probiotic rich foods in order for my gut to be happy. For some a period (or a lifetime) of elimination is necessary to keep the gut happy, but most of the time, our guts needs are far more simple!

To optimize the gut-brain-skin axis through diet, it is important to consume a diet that is rich in fiber, prebiotics, and probiotics. These foods can help to promote the growth of beneficial gut bacteria, which can improve gut health and support overall health and well-being.

Fiber is a type of carbohydrate that the body cannot digest. However, it is essential for maintaining a healthy gut microbiome. Fiber helps to FEED the beneficial bacteria in the gut, which can help to improve gut health and reduce inflammation.

Prebiotics are a type of fiber that the body cannot digest. However, they are essential for maintaining a healthy gut microbiome. Prebiotics help to promote the growth of beneficial gut bacteria, which can help to improve gut health and support overall health and well-being. Our gut microbiome thrives on variety! So make sure you’re mixing up your fruit, veg, herbs, spices as often as possible. Supplementing with a prebiotic fiber like insulin can also be beneficial. I like this one – I mix it into my coffee, tea or smoothies.

Probiotics are live microorganisms that can help to improve gut health. These microorganisms can be found in fermented foods, such as yoghurt, kefir, and sauerkraut, pickled veg and raw, unfiltered apple cider vinegar. Probiotics can help to improve gut health and reduce inflammation, which can have a positive impact on the skin. There are some effective probiotics on the market, but many are a waste of money, as they don’t make it past our stomach acids.

In addition to consuming foods that support a healthy gut microbiome, it is also important to avoid excessive processed foods, sugar, and alcohol. These foods can negatively impact gut health and contribute to inflammation, which can have a negative impact on the skin.

Exercise and the Gut-Brain-Skin Axis

Regular exercise is another important factor in optimizing the gut-brain-skin axis. Exercise can improve gut health and boost the immune system, which can have a positive impact on overall health and well-being.

Exercise can also help to reduce stress and anxiety, both of which can impact the gut-brain-skin axis. Stress and anxiety can contribute to inflammation, which can have a negative impact on the skin. Regular exercise can help to reduce stress and anxiety, which can help to improve the health of the skin.

To optimize the gut-brain-skin axis through exercise, it is important to engage in regular physical activity. Find movement that works for you and brings you JOY! This can include activities such as walking, running, cycling, swimming, and strength training. I love a variety of exercise and enjoy building movement into my day. Gardening counts, dancing counts, taking the stairs, playing with your children, cleaning – all forms of movement! Bring some intention into all those parts of your day 🙂

Gut Health and Skin Health

The gut microbiome helps to regulate the immune system, which is closely linked to skin health. When the gut microbiome is healthy, it can help to prevent inflammation and reduce the risk of skin conditions such as acne, rosacea, and eczema.

In addition to regulating the immune system, the gut microbiome also helps to produce important nutrients that are essential for maintaining healthy skin. For example, the gut microbiome produces vitamin B12 and vitamin K, both of which are important for healthy skin.

An imbalance in the gut microbiome, also known as dysbiosis, can lead to a range of skin conditions. For example, acne has been linked to dysbiosis in the gut microbiome. A study published in the Journal of Investigative Dermatology found that individuals with acne had a different gut microbiome composition compared to those without acne. This is why it’s so crazy that when I was a teen, they prescribed antibiotics to try fix my skin, which actually just made things worse, by wiping out my microbiome! We live and learn!

Rosacea, a skin condition that causes redness and swelling on the face, has also been linked to dysbiosis in the gut microbiome. A study published in the Journal of the American Academy of Dermatology found that individuals with rosacea had a different gut microbiome composition compared to those without rosacea.

Eczema, a condition that causes dry, itchy, and inflamed skin, has also been linked to dysbiosis in the gut microbiome. A study published in the Journal of Allergy and Clinical Immunology found that infants with eczema had a different gut microbiome composition compared to those without eczema.

To improve skin health and reduce the risk of skin conditions, it is important to maintain a healthy gut microbiome. This can be achieved through a healthy, diverse diet (sometimes eliminating some things!) , regular exercise, and a balanced lifestyle. Consuming a diet that is rich in fiber, prebiotics, and probiotics can help to promote a healthy gut microbiome. Regular exercise can also help to improve gut health and reduce inflammation, which can have a positive impact on the skin.

It’s also important to pay attention to what you’re putting ON your skin. It all gets absorbed into our bloodstream and some products can cause more inflammation and irritation. Let me know if you’d like me to do another post focused on skincare.

How Stress Affects Our Gut Health

Ever been super stressed or nervous and you’ve felt knots or tension in your stomach/gut? Yep me too! A tangible example of this gut-brain axis!

Stress can have a significant impact on gut health. When the body experiences stress, the release of stress hormones, such as cortisol, can disrupt the balance of the gut microbiome and increase inflammation in the gut.

Stress can also affect gut motility, which is the movement of food through the digestive system. High levels of stress can slow down gut motility, leading to constipation, bloating, and other digestive issues. If your body is in Fight or Flight mode (the opposite of Rest and Digest) it’s not going to be breaking down your food properly. So you’ll either have an upset tummy or be chronically constipated.

Furthermore, stress can contribute to the development of gastrointestinal disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Not fun.

To mitigate the negative effects of stress on gut health, there are several tips that can be followed:

Practice stress-reducing activities: Engage in activities such as yoga, meditation, deep breathing exercises, or tai chi. These practices can help to reduce stress levels and promote relaxation.

Get enough sleep: Aim to get 7-9 hours of sleep each night. Lack of sleep can increase stress levels and negatively impact gut health.

Exercise regularly: Regular exercise can help to reduce stress levels and promote gut health. Try to engage in moderate exercise, such as walking or cycling, for at least 30 minutes a day.

Seek support: Talking to a friend or therapist about stressors in your life can help to reduce stress levels and improve gut health.

Avoid smoking and excessive alcohol consumption: Both smoking and excessive alcohol consumption can contribute to inflammation in the gut and negatively impact gut health.

So to sum up: HAPPY GUT = HAPPY EVERYTHING! 🙂

I hope you’ve enjoyed this read, please let me know if you’d like any more information or support with achieving a happy, healthy, balanced gut and therefore happy, healthy, vibrant body, mind and skin!

With love

xoxo

Oona

Holistic Health Coach – Oona de Klerk of Bespoke Body