Looking for the secret to younger and healthier-looking skin? While it’s commonly known that keeping your body hydrated leads to clear and glowing skin, research suggests that the key to healthier skin may actually reside in your gut. When it comes to skin health, many recent studies link good skin to a healthy gut. Scientists have found links between gut health and skin issues such as eczema, rosacea, and acne.
The Gut-Skin Axis
The gut and skin enjoy a constant dialogue via what has become known as the gut-skin axis. Whilst symptoms of gut health issues can be incredibly varied, your skin is often a great barometer for what’s going on inside your gut. The gut is where 70 percent of our immune system lies, it’s where we make nutrients, metabolise hormones and detoxifying enzymes, neutralise pathogens and make neurotransmitters.
The gut contains a collection of trillions of strains of bacteria and microbes, called the gut microbiome, this microbiome maintains homeostasis throughout the body, but can majorly affect our other organs, especially our skin, if it becomes unbalanced. If we experience any issues with our gut, like inflammation, leaky gut or digestion problems, our skin is usually the first place we notice problems.
To improve gut health, it’s important to follow a balanced diet that includes a diverse range of plant foods, plenty of fibre, and minimal amounts of added sugars and saturated fats.
Want to improve your gut health and give your complexion a boost? We’ve put together our top 3 dietary tips:
Embrace the Power of Fruit
Incorporating more fruit into your diet can work wonders for your skin. A study conducted in Rotterdam revealed that higher fruit consumption, particularly citrus fruits, was associated with reduced wrinkles. Orange fruits, rich in beta-carotene, and papaya, which contains lutein, play essential roles in skin cell development and maintaining a healthy skin tone. Vitamin C, found abundantly in blackcurrants, blueberries, guava, kiwi fruits, oranges, papaya, and strawberries, supports the immune system, promotes radiant skin, aids in blemish healing, and assists in collagen production. Collagen, a vital protein, provides structural support, keeping the skin plump and the blood capillaries strong, which ensures proper nourishment to the skin.
Stay Hydrated
Drinking plenty of water is crucial for maintaining healthy and youthful-looking skin. Green tea is an excellent source of antioxidants called catechins, which boost blood flow to the skin, ensuring cells receive oxygen and nutrients to maintain a healthy glow. Matcha, a highly concentrated form of green tea, is a great option. You can also consume foods with high water content like watermelon, strawberries, peaches, cucumber, lettuce, courgettes, celery, tomatoes, red peppers, cauliflower, and cabbage.
Incorporate healthy fats into your diet
Although consuming too much saturated fat can harm your skin, healthy fats have been shown to have skin-saving benefits. Fatty fish, such as herring, sardines, and salmon, are excellent sources of omega-3 and omega-6 fatty acids, which inhibit sun damage and hyperpigmentation and improve dry skin. Avocados, nuts, and seeds are also rich in healthy fats and antioxidants that protect the skin from sun damage, improve skin tone, and slow down aging. Olive oil, which contains monounsaturated fatty acids and compounds like squalene, is also beneficial for the skin and can be used as an effective makeup remover and face oil.
At Balance Box, we offer a delicious range of dishes perfectly crafted to support both your gut and skin health. Our favourites include free-range eggs served with homemade avocado butter and rye bread, as well as salmon with a lemon and pesto crust, accompanied by green beans and baby potatoes. Discover the ideal Balance Box plan for you and prioritise your gut and skin health today.