If you struggle with acne, especially as an adult, you’ve probably tried many products and have a solid skincare routine. However, if you’re finding that your acne is not clearing or keeps flaring up despite your best efforts, you might need to look beyond just relying on topical products. Your gut health could be playing a significant role in your flare-ups.
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There are various causes of acne, which vary from person to person. Acne is primarily caused by excess oil production and the accumulation of dead skin cells. This leads to the blockage of hair follicles, promoting bacterial growth, particularly by Cutibacterium acnes, previously known as Propionibacterium acnes (P. acnes).
In addition, acne can be influenced by hormones, triggered by either the menstrual cycle or stress. Stress activates cortisol, the stress hormone. This doesn't lead to excess oil production, but instead makes the produced oil thicker and stickier, leading to clogged pores.
A good skincare routine can help manage these factors, but it's important to note that gut health can also play a role in triggering acne.
Gut Health: Skin-Gut Axis
Our gut is filled with bacteria that are necessary for maintaining gut health. This collection of bacteria is known as the gut microbiome. Similarly, our skin has its microbiome, which includes not only cutibacterium acnes but also e.epidermidis, among others, that help keep the skin healthy. As the largest organ in the body and a detox organ, the skin reflects what's happening inside the body.
The connection between the skin and the gut is known as the skin-gut axis. Not everyone with acne has poor gut health, but most people with poor gut health have inflammatory skin conditions like acne, eczema, and psoriasis. The gut microbes play a vital role in maintaining the gut barrier, preventing undigested foods and bacterial byproducts from entering the bloodstream. An imbalance between good and bad bacteria in the gut can weaken the barrier, allowing substances to leak into the bloodstream and leading to inflammation in the body.
Inflammation in the body leads to inflammation in the skin and all this contributes to acne.
Gut Health: Heal Your Gut
To promote the healing of the leaky gut and maintain the gut barrier, it's important to balance the good and bad bacteria. Probiotics are beneficial supplements because they introduce more good bacteria into the digestive system. Prebiotics, on the other hand, help to nourish the good bacteria, promoting their growth.
Consuming a healthy diet low in sugar is also helpful. Sugar can cause inflammation in the body and lead to low stomach acid, which in turn can contribute to a leaky gut. Additionally, sugar binds with collagen in the skin, leading to the formation of Advanced Glycation End Products (AGEs), which can cause premature ageing and drive inflammation in the skin. Therefore, it's advisable to avoid simple carbs and consume more complex carbohydrates.
Remember to consume foods high in omega-3 fatty acids such as avocados and fatty fish, as these play a key role in your skin's barrier and help reduce inflammation in the body and skin. These healthy fats are crucial for skin healing. If you follow a vegan diet, you can increase your omega-3 intake by consuming walnuts, flax seeds, chia seeds, and soybeans.
Use anti-inflammatory spices like turmeric, black pepper, ginger, cinnamon, garlic, and cayenne pepper when cooking. Transitioning to a plant-based diet can help reduce inflammation and boost antioxidant levels in your skin. You don't have to go completely vegan, but reducing your intake of animal protein can be beneficial.
Incorporating high-fibre vegetables and fruits into your diet will help ensure regularity.
Conclusion
If you're struggling with acne and your current skincare products aren't effective, it might be time to consider how your diet and lifestyle are affecting your skin. An unhealthy lifestyle can impact your gut health, leading to inflammation in your body.
Your skin and gut are both integral parts of your immune system and are connected through the Skin-Gut Axis. Any inflammation in the gut can lead to inflammation in your skin, resulting in acne and other inflammatory skin conditions.
Diet plays a significant role in gut health, but so do stress levels and antibiotic use. Improving your diet, reducing stress, and incorporating exercise can contribute to clearer and more even-toned skin. It's not just about using serums, actives, and creams; your overall lifestyle matters too.