The Gut-Skin Connection: Staying Regular Is Key for Great Looking Skin

Nov. 1

Are you experiencing gas and bloating? Heart burn, reflux, and indigestion? Irregular bowel movements? All with persistent acne breakouts?

If you aren’t familiar with gut health, it’s a thriving ecosystem and contains trillions of organisms. The gut microbiome is made up of both helpful and harmful microbes (pathogens). Ideally, we should have enough beneficial microbes to keep pathogens in check, but if pathogens are allowed to overgrow, gut dysbiosis can occur, creating the perfect storm for acne to thrive.

DRIVING YOUR INFLAMMATION

In today’s world, there are many things that contribute to inflammation. Think poor diet, where you might be lacking nutrition density, consuming high amounts of sugar, and getting inadequate fibre. A common thing I see, especially for women experiencing skin issues, is the overuse of antibiotics. Many times, antibiotics are given out as a first line of treatment for acne. Typically, this means taking antibiotics for a long period of time, which in turn may result in gut dysbiosis and an imbalanced gut microbiome. This means opportunistic pathogens and bacteria have taken over. This contributes to leaky gut (which I’ll discuss later) and systemic inflammation, and it wreaks havoc on the skin. Another common treatment for acne is hormonal birth control, which we know disrupts the gut microbiomes and depletes nutrient levels. The birth control pill is a band-aid approach for acne and does not address the root cause. In the meantime, it uses up skin-loving nutrients like magnesium, B vitamins, zinc, and selenium. The last one I will mention is stress. No surprise there! Stress undeniably impacts overall health and wellness, and with that, the gut. The key then, is to restore the gut microbiome for clear and glowing skin.

MY GUT TELLS ME . . .

Epidemiological evidence shows a clear association between gut problems and skin disorders.1 Many women who are experiencing inflammation in the gut will also experience systemic inflammation throughout the body, which often presents itself in the skin. The gut is where 70 percent of the immune system lies. It’s where nutrient absorption occurs (e.g., collagen), antioxidants are made (to protect the skin), and hormones are metabolized. The gut also influences systemic inflammation, oxidative stress, and glycemic control, which may help explain why chronic skin conditions, like acne, stem from dysbiosis in the gut.

A major contributor to an imbalanced gut-skin connection is digestive insufficiencies. This includes low stomach acid (hydrochloric acid, HCL), sluggish enzyme production, and low bile flow. On their own, these contribute to poor nutrient absorption and increase the risk for pathogens to take over. If the gut isn’t balanced, the body won’t be able to properly digest and utilize nutrients—and as far as organ priority, the skin is one of the last organs on the list to receive nutrients. This could mean that even if you are eating the most nutrient-dense foods, the body might not be able to absorb and receive those nutrients. Nutrient absorption is essential for replenishing levels and supporting healthy skin.

Gut health begins with proper absorption, but it doesn’t stop there. To support a balanced gut, you must also consider detoxification, which is critical because that is where the process of elimination takes place. If the body isn’t properly eliminating waste and toxins, healing simply isn’t possible. If you are not pooping daily, then wastes, toxins, excess hormones, and pathogens all get reabsorbed and recirculated into the body, contributing to gut dysbiosis, hormonal imbalances, and systemic inflammation. Restoring daily bowel movements (ideally two–three per day) is foundational for healthy skin and a healthy gut. Once elimination is functioning optimally, then we can consider how to support the gut to do its best work.

See more about Shivani’s acne journey here

GETTING YOUR MOVEMENT ON

Restoring daily bowel movements is the first step to opening the drainage funnel. Here are some ways to support elimination: drink plenty of water, replenish your mineral levels (potassium and magnesium) with electrolytes, bump up your fibre intake with colourful vegetables, and incorporate daily movement.

PUMP UP YOUR ACID

By replenishing stomach acid secretions, like gastric hydrochloric acid, pancreatic enzymes, and bile, you help to inhibit the overgrowth of pathogens and support a balanced microbiome. My favorites for women with acne are digestive bitters, dandelion or ginger herbal teas, and greens like arugula, radicchio, parsley, and celery. Boosting stomach acid also helps to improve nutrient absorption.

REPAIRING THE GUT LINING

If you are experiencing symptoms of gut dysbiosis like bloating, gas, flux between constipation and diarrhea, small intestinal bacterial overgrowth (SIBO), or irritable bowel syndrome (IBS) it may be beneficial to consider repairing the gut lining. When pathogens overgrow or grow in the wrong location, it creates dysbiosis which can lead to (or contribute to) leaky gut. Leaky gut occurs when the tight junctions in the intestinal wall become loose. When the gut is leaky, pathogens and toxins can enter the bloodstream and travel throughout the body, contributing to systemic and local inflammation—which can all cause huge problems for the skin. My favourite way to repair the gut lining is eating a supportive diet that includes bone broth and collagen.

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REPLENISH YOUR MICROBIOME

Replenishing the gut microbiome is the next logical step once you’ve prepared and repaired your gut. My favourite way to do this for skin health is by improving nutrition. The goal is to introduce foods into our diet that will support a balanced microbiome moving forward and in the long term. Fermented foods, like coconut yogurt, sauerkraut, kimchi, or kombucha, are great options.

LEAN ON YOUR TEAM

If you are looking for additional support, there are so many amazing resources available to you. Invest in yourself and lean on your health care practitioners for support and guidance. Please always make choices that allow you to feel your best.

By caring for the skin from the inside out, we can address the root cause of acne. When we think of the gut as the body’s internal skin, it’s easier to see the connection between the two. Inflammation in the skin is often the body’s way of letting us know it needs some support and TLC, and the good news is, there’s many ways to support and replenish the gut microbiome. Take on one goal at a time and lean into rituals that allow you to feel your best; little by little, the healing adds up.

Need immediate support? Check out my Acne Foundations Mini Course here: 5 days to clearer skin .

Big love,

Caralyn

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