The gut-skin axis
The radiance and health of our skin truly is an inside job. Don’t get me wrong, botanical beauty products contain the antioxidants, essential fatty acids, vitamins, and minerals that literally feed the skin from the outside-in. That’s why I’ve been using them for over 30 years.
But to truly experience anti-premature-aging, we must address the balance and health of the all-important digestive system. A healthy digestive system is at the root of mental health, emotional health, and physical health… including the skin.
The health of our guts directly impacts the radiance and health of our largest organ, the skin. Gut disbiosis, an imbalance within our gut microbiota (the community of bacteria living in our guts), can create systemic inflammation in our bodies that affects our immune systems and our skin.
We can think about some of the obvious inflammatory skin conditions like atopic dermatitis, rosacea, and psoriasis. But we also know that chronic inflammation, in general, leads to premature aging within our bodies that then shows up on our skin as premature wrinkling, discoloration, and sagging skin.
All the procedures offered up by your dermatologist cannot take care of the root cause of these sometimes distressing issues… The overwhelming number of beauty products on offer, while healing and supportive, cannot heal the root cause of our biggest skin concerns.
So what can we do?
We need to “heal & seal” our guts… We need to focus on healing up that systemic inflammation that’s triggering an immune response. We need to bring the microbiota back into balance using fresh, real, whole foods and targeted supplementation in many cases.
A big part of my “body positive” attitude, includes loving myself enough to nourish my body at the deepest levels of being. This means removing the things that cause harm (inflammatory foods) and choosing those things that create vibrant health and happiness (anti-inflammatory foods).
When I first started on my healing journey, I’d ask myself this question before putting anything in my face… “Is this anti-inflammatory?” And if the answer was “no” I’d pass on it.
We can dig deep here, really get to know ourselves, by asking things like… “Are my lifestyle habits actually making me happy?” I’m talking about a happiness that goes beyond that instant gratification, which can be a lot more about temporary pleasures than actual long-term, sustainable happiness.
“Do I even really like this food that I’m eating?”
My experience with this stuff isn’t unusual. It’s common to experience radical shifts in taste after just a few months of being on an anti-inflammatory, healing protocol. Today, I look at some of the things that I used “to love” and think gnarly… so gross. I have this reaction to refined sugar in general. This thing that I was raised on, that I was indeed addicted to, that I thought I couldn’t live without (“But it’s natural and organic!”) repulses me. Zero desire for it.
Okay, so what does the body/skin need and want to feel and look radiant and healthy?
Protein
Protein is made up of amino acids that leave us feeling satiated. It builds muscle, cartilage, bone, and skin. It repairs our cells and tissues when we get injured or age, and it supports healthy metabolism which we need to maintain a healthy weight.
Which sources of protein are the best? The sources that you love to eat and the sources that you can digest best. For example, you might love legumes, but if you’re having gut issues, digesting them might be impossible. Heal and seal your gut, then try the foods that you were having issues with.
Animal-Based Protein:
Eggs (6 grams per egg)
Wild-caught salmon (17 grams per 3-ounce serving)
Beef (22 grams per 3-ounce serving)
Bison (24 grams per 3-ounce serving)
Chicken (21 grams per 3-ounce serving)
Plant-Based Sources of Protein:
Almonds (6 grams per 23 nuts)
Brazil nuts (4 grams per 6 nuts)
Cashews (4 grams per 18 nuts)
Chia seeds (4 grams per 2 tbsp)
Flaxseed (4 grams per 2 tbsp)
Hazelnuts (4 grams per 21 nuts)
Hempseed (11 grams per 3 tbsp)
Macadamia nuts (2 grams per 11 nuts)
Pecans (3 grams per 19 nut halves)
Pine nuts (4 grams per 165 nuts (who’s eating that many?!)
Sacha inchi seeds (9 grams per 40 seeds)
Walnuts (4 grams per 14 nut halves)
Alaskan Salmon, wild-caught
Albacore tuna
Anchovies
Atlantic mackerel
Catfish
Cod
Flounder
Herring
Lobster
Mussels
Oyster
Rainbow Trout
Rockfish
Sardines
Shrimp
Sole (pacific)
Yellowfin Tuna
Plant-based & Vegetarian Fats:
Pasture-raised eggs
Olives & Olive oil
Raw or Sprouted nuts & seeds
Avocado & Avocado oil
Full-fat dairy esp. raw or fermented
Grass-fed butter & ghee
Coconut oil
Goat cheese
Carbohydrates
Poor carbs, they get picked on like fats used to get picked on back in the 80s & 90s. Like everything else, quality matters. Low-quality carbs, think refined sugar and processed carbs like bagels and white bread, suck the life out of us… They can cause metabolic issues that create poor gut health, chronic inflammation, and premature aging both internally and externally.
Remember, that ultimately, the skin is a direct reflection of what’s happening with our internal environments.
Have you ever tried to cut the carbs out of your life and then felt bummed out and/or anxious?
One of the reasons for the crappy feels is that high-quality, complex carbs support the production of an important, feel-good brain chemical, serotonin.
Serotonin plays a major role in the health of the nervous system and our ability to get high-quality sleep; it can also defend against negative thinking and anxiety.
There’s a strong connection between carbs and sleep because serotonin is made from carbs and your sleep hormone, melatonin, is made from serotonin. And high-quality sleep is 100% crucial for mental, emotional, and physical health… including, of course, the radiance and health of the skin.
So while complex carbs are mandatory for a healthy, happy life I stop eating them, and everything else, at least 3 hours before bed time as I practice intermittent fasting. If our bodies are busy trying to digest food while we sleep, they’re not going to be able to rest, detox, and repair efficiently or properly.
There are too many veggies and fruits to list here… just spend most of your shopping time in the produce section. Focus on fresh, seasonal fruits and veggies… sweet potatoes, rice (I love basmati), and gluten-free oats are excellent sources of complex carbs.
Fruits and veggies contain loads of nutrients, antioxidants, fiber, and polyphenols that love our guts! If you want a healthy gut and the resulting radiant skin, load your plate with fresh veggies and fruits.
When we load our bodies up with these healing foods, we’re leaving very little room for funky cravings and the consumption of refined sugars and processed foods… It’s called “crowding out” and it works.
Self-efficacy: An individual’s belief in his or her capacity to execute behaviors necessary to produce specific performance attainments
As a serious added bonus, studies show that humans who consume lots of veggies and fruits seem to have higher levels of optimism and self-efficacy.
The benefits of choosing fresh, whole, real foods are truly endless… But as we move forward on the journey to a life of true fulfillment, health, and happiness we will see these benefits on our skin.
Stay tuned for much more on this topic as well as so much more!