Skin and Gut - The relation that we all overlook

Glowing skin doesn’t just come from what you put on it—it comes from what you put in your body. Food is fuel, and the type of food you eat has a direct impact on your skin’s health. Have you ever noticed breakouts, dullness, or irritation after indulging in an unhealthy diet? That’s your skin’s way of signaling that it’s not getting the nutrients it needs to thrive.

Your skin acts as a natural barrier, protecting your body from external elements, but it’s also a reflection of what’s happening internally. Poor gut health can manifest in your skin, leading to issues like acne, inflammation, and dryness. By nourishing your body with the right foods and maintaining a balanced gut, you can achieve healthier, more radiant skin.

Does the kind of food you eat affect your skin?

The kind of food we eat has a direct impact on our skin. A healthy diet is essential in order to get glowing skin. It is essential for you to take care of it, both from the outside- your skincare and inside- the food that you eat. Just like your skin likes certain chemicals and gives you a glow when you use it, your skin also likes certain food hence giving it a natural radiant glow. 

What are the signs that your skin is damaged?

After a certain time, it is normal to see some skin damage. However, identifying the damage on your skin is done by looking for uneven skin tone, pigmentation, age spots, redness, acne scars and fine lines.  

The saying "you are what you eat" holds a lot of truth when it comes to skin health. Let’s explore why:

• Excess fats lead to dryness of the skin. Dry skin can lead to breakouts, cracking and bleeds which then will lead to pigmentation of the skin.
• Refined sugar in the diet leads to glycation, a process that damages the proteins responsible for skin elasticity, such as collagen and elastin. This results in sagging skin, wrinkles, and fine lines. Excess sugar can also cause insulin spikes, which may trigger acne flare-ups.
• Processed Carbohydrates like white bread, pastries, and other sugary treats break down quickly in the body, causing insulin spikes and increasing inflammation. These spikes can worsen acne and cause premature aging.
• Excessive salts, caffeine and alcohol harm the skin and cause dehydration of the skin. Dehydration leads to dullness of the skin, darker under eyes, sunken eyes and itchy dry patches.

Common foods to avoid to take care of your skin and how to make a healthier choice.

• Fruit juice: Most store-bought fruit juices contain high amounts of sugar because the fiber is removed during processing. Instead, opt for whole fruits or juices with the pulp intact to retain more of the fruit’s natural nutrients and fiber.
• Deep-fried foods are loaded with unhealthy fats and calories. To enjoy your favourite foods in a healthier way, consider air-frying or baking them instead.
• Many processed foods have had their nutrients stripped away and contain high amounts of preservatives. Choosing locally sourced, whole foods is a better option, as they are often fresher and contain fewer additives. The fresh produce has good quality and more quantity of vitamins essential for the skin.
• Alcohol can dehydrate the skin, making it look dull and leading to a loss of elasticity. It can also trigger inflammatory responses and worsen conditions such as rosacea or eczema. Instead have sparkling water with fresh fruit or herbal teas for hydration.

What foods do you need to eat to make sure your skin is at its best?

• Water:

While not technically a food, water is essential for keeping your skin hydrated and glowing. Drinking enough water throughout the day helps maintain your skin’s elasticity, prevents dryness, and keeps it looking plump and youthful. It is the simplest way to keep your skin looking its best.

• Healthy Fats:

Fats are crucial for your body, but it’s important to focus on the right kind of fats. Omega-3 and Omega-6 fatty acids, when consumed in the right ratio (2:1), help reduce inflammation and control your skin’s oil production. These fats can be found in foods like fish, flaxseeds, walnuts, and chia seeds.

• Fruits and Vegetables:

Anti-oxidant-rich food is important for skin to help your skin from free radical damage. It also includes the vitamins and minerals that help the skin maintain its barrier.

• Lean Proteins:

Proteins are essential for tissue repair, and they help build collagen and elastin, which keep your skin firm and youthful. Lean sources of protein, such as chicken, turkey, tofu, and legumes, help repair damaged skin and prevent sagging.

• Whole Grains:

Whole grains are a good source of fiber and contain essential nutrients like zinc and B vitamins, which support skin health by reducing inflammation and supporting the skin’s repair processes.

Supplements for Healthy Skin

1. Collagen:

• Collagen is the main structural protein in the skin, responsible for its firmness and elasticity.
• As we age, natural collagen production decreases, leading to wrinkles and sagging.
• Collagen supplements (typically in powder or capsule form) can help replenish lost collagen, improving skin hydration, texture, and elasticity.
• Types I and III collagen are most commonly associated with skin benefits.

2. Proteins:

• Proteins are essential for cell regeneration and tissue repair, both crucial for maintaining healthy skin.
• Whey and plant-based proteins (like peas) provide amino acids, the building blocks for collagen synthesis and overall skin repair.
• Adequate protein intake helps maintain a strong skin barrier, preventing damage and keeping the skin supple.

3. Other supplements commonly paired with collagen and proteins for healthy skin include vitamin C, hyaluronic acid, and antioxidants like vitamin E.

Some other factors that are overlooked:

• Sleep

Your body resets every time you sleep. Eight hours of uninterrupted sleep is necessary for the body to reset and get back to its best condition. Insufficient sleep leads to an impact on the skin’s collagen production, leading to wrinkles.

• Stress Management

Under stress your skin starts to produce more oils, which causes breakouts and acne. Also, there is an increase in inflammation, slowing down the healing. It can cause flare-ups of conditions like eczema, skin psoriasis, hives and rosacea.

Achieving glowing skin isn’t just about what you put on your face—it’s also about what you put in your body. A diet rich in water, healthy fats, and antioxidant-packed fruits and vegetables can work wonders for your skin. On the other hand, excess fats, refined sugars, and processed foods can contribute to skin damage and aging.

To protect and nourish your skin, aim for a balanced diet that prioritizes whole, nutrient-dense foods. Pair that with a solid skincare routine, and you’ll be well on your way to radiant, healthy skin from the inside out.

Your skin is the jewel that you wear every day, so take care of it!