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You invest in expensive serums, anti-acne cleansers, etc. Moisturizers – Still breakouts refuse to subside. No matter how many topicals you apply, your skin still feels inflamed, reactive or unpredictable. The reason? It is possible that the root of the problem may not be on your face. Unless you figure out what’s going on inside your body, skin care can only go so far — and healing your gut can have far more benefits for your skin than any fancy serum.
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UK-based surgeon and popular health content creator Dr. Karan Rajan explains why it is being addressed Gut health is an important – and often overlooked – part of any effective skin care routine. In an Instagram video shared on Dec. 25, the surgeon shares three gut-first fixes that can help improve the health of your skin.
gut-skin axis
According to Dr. Rajan, ignoring gut health in your skin care routine leaves it fundamentally incomplete – gut health plays a vital role in how your skin looks, feels and behaves. The gut and skin are closely linked through what is known as the gut-skin axis, and when the gut is stressed, imbalanced or inflamed, those internal disruptions often show up externally on your skin in the form of acne breakouts, redness and eczema flare-ups.
He explains, “When your gut is stressed and inflamed, your face becomes a symbol of that dysfunction. When your gut barrier is disrupted, pro-inflammatory chemicals move into your bloodstream and this can promote systemic inflammation, which can show up as breakouts, redness, and even eczema flare-ups. Studies consistently show that people with acne, psoriasis, eczema, and rosacea have altered gut microbiomes and reduced levels of beneficial bacteria.
Heals gut for clear skin
Dr. Rajan highlights that the key to healthy, clear skin doesn’t lie in another fancy skin care product – you need to focus on healing your gut from the inside out. He outlined the following three gut-first reforms to start:
prioritize fiber
Surgeons consider fiber “the unsung hero of healthy skin”, highlighting the fact that most people barely meet half of their daily requirement. Fiber, especially prebiotic fiber, nourishes gut bacteria and regulates immune function, which ultimately affects the health of your skin.
He explains, “Most people eat less than 15 grams of fiber a day – we need at least 30 grams or more for optimal gut function. Prebiotic fiber feeds bacteria, which produce short-chain fatty acids like butyrate. It helps regulate the immune system, which affects the skin, and supports balanced sebum or oil production.”
eat more colors
Dr. Rajan recommends paying more attention to naturally colored fruits and vegetables, especially red and orange colored fruits and vegetables. These foods are rich in polyphenols that reduce oxidative stress, thereby enhancing your skin’s natural glow.
He explains, “Your gut bacteria love polyphenols and your skin loves them even more. Foods like carrots, peppers, tomatoes are packed with carotenoids. Beta-carotene, lycopene, astaxanthin – these act like internal sunscreens, reducing oxidative stress and improving skin texture and glow.”
manage stress
Dr. Rajan explains that the gut and the brain are connected via the vagus nerve, meaning stress directly impacts the gut, leading to dysbiosis – which is then reflected on the skin, creating a never-ending cycle.
She emphasizes, “When you are stressed, it can cause gut dysbiosis, which can lead to skin problems, which can cause more stress on your skin, which can increase gut dysbiosis. Good skin isn’t just what you put on your face. It’s what you feed your microbes.”
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
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