The link between Gut & Skin

Proper Digestion & Skin

When we eat, our food is digested by chewing, then moving through to the stomach where it is churned along with stomach acid which breaks it down into tiny molecules - the nutrients. These nutrients are absorbed throughout the small intestine which is lined with an array of different cells joined together by ‘tight junctions’. This intestinal lining acts as a really fine net to absorb the good stuff and stop large particles (like pathogens, harmful substances or food that has not been broken down properly) from being absorbed and entering our blood stream.

When food is not broken down properly (from improper chewing or inadequate stomach acid), the large particles can damage the lining in the small intestine. Imagine it’s similar to ripping the fine net which allows large, foreign particles to pass through into the blood. This can also happen if we are repeatedly exposed to foods we are intolerant to, and vice versa, the damage caused from large particles or a diet high in processed, refined foods, frequent alcohol intake or medication usage can lead to increased food sensitivities. Imbalances in our microbiome can produce additional aggravation and inflammation, further damaging our intestinal lining.

So what does this have to do with the skin?

When our intestinal lining is damaged, we are unable to absorb nutrients optimally, leading to nutrient deficiencies which impacts our body’s ability to regenerate and heal damaged skin (from wounds, eczema, dermatitis or acne). Further to this, inadequate nutrients are available to support a healthy stress response, producing more inflammation in the body and contributing to flaring skin conditions.

Additionally, large particles passing through into the blood stream can stimulate an overactive immune response. Between 60-70% of our immune system is housed in the gut, so when things are off balance here, our immune system can become hyper-active, responding to these foreign particles as a ‘threat’. One of the defence mechanisms of the immune system is to produce inflammation and antibodies against perceived ‘threats’ in order to suppress and eliminate them from the body. This can additionally contribute to development of food intolerances and overactive immune reactions like hives, hayfever or eczema.

Important skin nutrients

Vitamin C

Essential for collagen formation, which boosts skin strength and elasticity. It is a major antioxidant and is integral for proper immune system functioning.

Food Sources ~ organic strawberries, red capsicum, citrus fruits, kiwi fruit, broccoli, papaya.

Vitamin A

Essential for tissue growth and repair, which includes both the skin and intestinal lining. There are two forms of Vitamin A found in foods - Retinol can be used directly by the body, whereas Carotenoids are converted to Retinol within the body.

Food Sources of Retinol ~ pasture raised eggs, salmon, sardines, organic chicken or beef liver.

Food Sources of Carotenoids ~ red, orange, yellow and green fruits and vegetables like carrots, pumpkin, sweet potato, capsicum, spinach and broccoli.

Vitamin E

A major anti-inflammatory nutrient down-regulates inflammatory immune cells and reduces severity of dermatitis.

Food Sources ~ nuts and seeds and their cold pressed oils like sunflower seeds, almonds, hazelnuts, plus some vegetables like avocado, broccoli and spinach.

Zinc

Deficiencies of zinc is often seen in patients with eczema. Topical steroid use can deplete zinc plus it’s essential for skin regeneration and immune cell functioning.

Food Sources: red meat, poultry, oysters, legumes, pumpkin seeds.

Vitamin D

Sun exposure or Vitamin D supplementation reduces expression of inflammatory cells in the skin and boosts production of skin antimicrobial peptides which protect the skin from infection.

The best source is the sun, but you can obtain some Vitamin D from pasture raised eggs, wild caught salmon, cod liver oil, organic liver, sardines.

Probiotics (Lactobacilli spp.)

This phylum of bacteria exert anti-inflammatory and immune regulating effects to reduce the severity of dermatitis.

A high quality probiotic supplement will provide therapeutic doses of these specific strains of bacteria.

So what next?

If you are suffering with skin concerns like eczema, dermatitis, acne sensitivities or inflammation, there is a lot that can be done nutritionally. Get in touch to discuss further with me.