Rosacea?

Inevitable or Preventable? Let’s take a deeper look!

Have you been told you may have rosacea? Do you have red, pink or often flushed skin?

Do you feel your ‘rosey’ cheeks appearance have now started to develop into ongoing redness? Or have perhaps darkened and increased more heat in the skin?

Or perhaps you have family members that have rosacea, and therefore you feel your skin is prone having rosacea too?

Whilst rosacea is often a result driven from inflammation and the internal environment, there is actually much we can do to prevent the onset, and reduce and even support the severity of the condition.

Like most inflammatory skin conditions, these are largely triggered and responsible from the internal and external environment.

However, the positive news is, wether this is ‘genetic’ or you are more susceptible to this condition or not, there are ways your can help to prevent the occurrence of rosacea, to help not only improve the integrity of your skin, but also restore your health from the inside out!

As the body is so interconnected, when we focus on improving the health of one area of the body, this too impacts the health of our other body and external organs. See below for how you can support the key organs involved in your skins’s health, and heal your rosacea.

Common triggers for rosacea:

Your Immune System
Rosacea is considered to be an inflammatory skin condition,  largely triggered by activation of the immune system. Therefore treatment should focus on reducing this inflammation and supporting the immune system.
By improving and supporting the immune system, and avoiding key triggers have been shown to help reduce the severity and occurrence of rosacea like symptoms.
Including key nutrients such as vitamin C, Zinc and B vitamins, as these all play a role in improving the quality of the skin integrity, however they are also essential for our immune system and function.
Vitamin C works by fighting off against free radical damage and protecting the cells against foreign pathogens, and the bacteria that can reduce the quality and strength of our skin.
Zinc supports our adrenals and protects us from being run down. It also helps to reduce against bacterial build up in the skin and body.
B vitamins play a large role for our immune system, including vitamins B6 and B12. These help with the strengthening and integrity of our immune system.
Vitamin B3 and B5 are also key for strengthening our cell membrane, providing a natural coating and lubricating the skin.


Gut health
Gut health is another key foundation for restoring optimal skin health, as the gut microbiome is the key foundation for a healthy skin microbiome!
Quite often when there is inflammation on the skin, this is a result of inflammation internally which usually stems from the gut. This includes conditions like dysbiosis, nutritional deficiencies, or potential gut issues like SIBO or ‘leaky gut’, (properly known as intestinal permeability), which affects how well our nutrients are absorbed and broken down in the system.
If we are in a state of dysbiosis (too high pathogenic bacteria), or experiencing IBS like symptoms including; intestinal permiabilty (known as leaky gut), or SIBO (small intestinal bacterial overgrowth), again, this could be some hidden drivers of inflammation internally. 

Infact, Small intestinal bacterial overgrowth (SIBO) was found to be much higher and prevalent in patients experiencing rosacea, compared to the general population. One study found  that SIBO was 13x more prevalent amongst those experiencing Rosacea  compared to the general population.  Low stomach acid HCL has also been shown to also be another key driver behind inflammatory skin conditions, including rosacea, and acne rosacea. This can contribute to other gut symptoms like bloating, irritable bowel, indigestion and IBS symptoms. HCL is important for the breaking down, and digestion of food and nutrients within the digestive system.

Liver support

This is essential for the health of our skin! Our liver helps reduce inflammation and potentially elevated toxins within the body, showing up topically. As the liver is essential for the clearance of toxins and waste from the body, our liver plays an important role in our immune system, as it helps with the filtering and detoxification of products, toxins and hormones in the body. 

However, if our body is being overloaded with excess toxins, or is not receiving enough key nutrients to help support this process, this can lead to accumulation of toxins within the body, and often triggers inflammation internally which shows up as inflammation on the skin. Often alcohol is a large trigger for rosacea as alcohol  increases blood vessel dilation on the skin, and increases heat in the skin. It also reduces wound healing and collagen repair and integrity.
Increasing vitamin C rich foods and cruciferous vegtables is essential for supporting phase 1 of liver detoxification. It also helps support the integrity of the skin and collagen renewal.
Crucifiers vegetables are also essential for supporting the liver function and detoxification, as these are high in fibre which helps to rebuild the microbiome integrity within the gut.

Environmental triggers and Inflammation
As rosacea is largely a heat sensitive conditions, often triggers include heat, alcohol, caffeine, and smoking can trigger rosacea flare ups, as many of these further add head into the body and increase oxidative stress.
Reducing these inflammatory foods, and environmental factors (whilst in recovery), are essential to helping heal and support your skin!


Some key ways to support rosacea:

Increasing fibre rich foods, particularly in the form of vegetables (kale, spinach, broccoli, watercress), will help improve the health, quality and function of our gut microbiome. Fibre also helps prevent the ‘recirculating toxins’ that were not able to be broken down by the gut to the liver, reducing the load on the liver and helping reduce toxins within the body.
Fibre also helps strengthen and support your immune system!

Include pre and probiotics foods - these are key for supporting the health of the gut and growth of the beneficial bacteria. These include foods such as sauerkraut, chia seeds, bananas, leeks, artichokes, miso and fermented vegetables.

Increase bitter foods as these help increase HCL (hydrochloric acid) which helps increase the digestive enzymes that help to break down the foods which enables better absorption. (Dandelion tea, rocket, chicory root, bitter melon, kale, green tea are some natural sources.)

Reduce inflammatory foods including sugar, alcohol and coffee. Refined sugar increases the growth of poor bacteria (dysbiosis) often leading to inflammation on the skin, and increases the breakdown of collagen formation. Alcohol also has a direct impact on the health of the skin that can lead to the wakening and break down collagen formation.

Eat through the rainbow!
Increasing your amount of fresh fruits and vegetables will help provide you with a wide range of nutrients and vitamins, especially antioxidants like Vitamins C, Zinc, A and B vitamins, which are all helpful for regenerating skin cells, collagen production and protecting against free radical damage, both internally and externally.

So, I  hope that provide some help and insight into some natural ways to support and reduce rosacea, and in turn improve your health and reduce the risk of a flare up again!

If you would like to know more about healing your chronic skin issues, from the inside out, or want to know more about supporting your gut further (including functional testing), then please get in contact and I will be happy to discuss with you the next best step to take!

Also, if you know a friend or family member who needs to hear this, please share this with! My only hope is to help as many people as I can with the knowledge, guidance and support to help equip them on their health journey.

Thank you again,

Until next time, please take care!

Dominique

SKIN NUTRITION CO.

www.skinnutritionco.com.au
contact@skinnutrtionco.com.au

Embed Block

Add an embed URL or code. Learn more

Have you been convinced or sold into the idea that a detox will help support your skin?

Or perhaps you are wanting to detox your liver to help support your skin, but are unsure of the best way to do so.  If this is the case, then this post is for you!
In the previous blog I wrote about why our liver health is so important and how to properly support it. If you missed the first blog then you can check it out here https://skinnutritionco.com.au/blog.

The liver is such a crucial organ for skin health, and it’s a widely known fact that it is involved in detoxification. With the skin being the most external organ of the body as well as the largest excretory organ of the body, it’s no doubt that the two go hand in hand when it comes to addressing your skin health.

In fact, often chronic and inflammatory skin conditions such as acne, breakouts and eczema are known to be connected to the health of liver. Therefore, focusing on supporting the liver is essential for improving these conditions. However, often products or ‘diets’ that claim to  help ‘detox’, often promote ideas that are not so healthy, and may actually hinder, and even worsen your skin condition if not supported properly.

Here I wanted to break down and debunk the common myths about detoxs for your skin, so you can truly support and nourish your skin, from the inside out!

1. Under eating and Restrictive Dieting


The liver is involved in the metabolism and transportation of essential nutrients, including carbohydrates, fats and proteins. 
Therefore, it is important to ensure you are eating full and balanced meals to support the livers health and promote optimal healing.
Contrary to the common myths that many detoxes promote, often advising restrictive programs, or very low calories, this can actually impair the livers ability to properly detoxify if is not receiving enough essential nutrients, and can even worsen skin conditions. 
We need to ensure our liver is receiving enough vital nutrients to allow the process of detoxification , for the breakdown of nutrients and toxins to work efficiently. 

If we are undereating, or cutting out certain food groups, this reduces the livers ability to properly repair and support its proper functions. 
If your body is trying to rebuild and recover, whether this is for an injury or rebuilding skin tissues, under eating or skipping out on essential nutrients will impair the bodies ability to do this, and can even worsen or impair your skins wound healing ability.



2. Low Protein


Cutting out foods groups, especially protein can actually worsen or exacserbate skin issues, as protein is needed to rebuild skin tissues. 
Healthy lean protein is needed to support a healthy liver!
Proteins containing essential amino acids including cysteine, glycine and glutamine are required for phase 2 liver detoxification, which enables toxic substances to be broken down into less toxic matter, and excreted from the body. 
Not having enough protein can worsen or lead to scarring, as protein is required to rebuild and repair tissues. 
If we do not have enough, or are cutting out protein, this can lead to further weakening or breakdown of skin tissues and impaired skin healing, as protein is required to rebuild and regenerate new skin tissue.

Therefore under eating, or cutting out essential food groups like protein can worsen your skin issues and impair it’s healing!


3. Colonics and herbal teas


Herbal teas, drinks or ’cleanses’ that are marketed to detox or ‘boost your liver’ or ‘clear your skin’ that do not provide adequate nutritional guidance are just fads! 
These are not promoted by health professionals, and are unfortunately only seeking to provide a bandaid or quick fix solution, which can often lead to further complications and health issues further along.

Whilst herbal teas do provide some benefits as they naturally contain polyphenols, which are high in antioxidants that help reduce inflammation, and often support skin complexion, relying on teas alone will not help ‘detox’ or ‘heal’ your skin.
 Please avoid taking supplements or restrictive programs, particularly ones promoted to ‘heal’ or ‘detoxify’, as they are not promoted by qualified health practitioners, and can later lead to rebound symptoms. 


If you are really concerned with wanting to improve your liver health, it is advisable that you consult a qualified practitioner that can help guide you in the right direction.




For more information on what to eat to heal your skin, head to the website for all things skin health and healing, from the inside out!

Be sure to grab your clear skin guide as well so you can begin to implement the steps to help heal your skin from the inside out!

If you’re ready to get to the root cause of your chronic skin issue, or if you feel you may need further support for your liver health, hormones, or gut health then I am here to help you! Simply get in touch via the contact in the blog below!




Dominique,

Skin Nutirition Co. X

contact@skinnutritionco.com.au
www.skinnutritionco.com.au

Why Zinc is so beneficial for skin health

!

If you have been struggling with skin issues, whether it may be breakouts, redness, rashes, itchiness, dry or sensitised skin, or perhaps you have cleared your skin and are wanting to focus on strengthening and reducing scarring of your skin- you may want to consider zinc!


Zinc is one of most vital (if not the most vital) nutrients for skin health and healing!



Zinc is a mineral which is actually found naturally in skin tissue and is needed to make keratin, which is the building block for our skin cells (called karotincyets).



It is involved in over 300 enzymatic processes within the body, making it a key essential nutrient to support the optimal functioning and processing of many vital organs, including our immune system, hormones, brain function and in particular, our skin!



Its multiple benefits for the skin extend from:

• Supporting and reducing hormonal acne

• Reducing scarring

• Protecting against wound healing

• Increasing cell turnover

• Improving wound repair and our skin texture.


This is due to its natural antioxidant, anti-bacterial and anti-inflammatory properties, which is essential for combating and supporting chronic and inflammatory skin issues including dermatitis, acne, and hormonal acne.


This means it helps protect our cell membrane by reducing oxidative stress to the cell and supporting the integrity of the cell. This makes it particularly beneficial if you have been experiencing hormonal breakouts, or ‘rebound’ acne after coming off the pill. 
This is also key for supporting inflamed breakouts, particularly due to hormonal imbalances, as zinc helps to regulate hormones, and actually reduces androgens (male hormones), which is often a large driver for breakouts in women.

 This is particularly beneficial to help support healing alongside topical therapies, as it helps to encourage a new cell turnover.

Zinc assists with strengthening the skin cell integrity, and encourages the shedding of dead skin cells.

 This helps promote new skin cells coming to the surface, as well as prevent the inflammation driven from hormonal breakouts. 

It is important to ensure you are consuming enough zinc, particularly alongside your topical treatments for your skin, as it will help with the cell renewal, and reduce the bacterial build up in the skin!

Whilst I don’t advocate just supplementing for the sake of it, and don’t believe in taking supplements as a band aid approach (as nutrients are best absorbed coming from whole food), and each and every body has different nutritional requirements. However there are times when our body requires higher amounts of certain nutrients. These are in times of healing or recovery, or if there has been a deficiency, or depletion due to being run down or after periods of high stress.



Tip: If you have been struggling with a skin issues, whether it has been short term or ongoing, you may want to assess your diet and see if zinc deficiency or insufficiency may be a contributing factor!

 Foods highest in zinc include beef, oysters, shellfish, chickpeas, nuts, seeds and eggs. 


Please note; if you are vegetarian or vegan your nutritional requirements for zinc will be higher, as zinc is higher and absorbed faster from animal proteins, and plant based sources are absorbed at a slower rate, therefore supplementation may be necessary and intake may be higher.

If you are ready to get to the root cause of your skin issues, and are unsure where to begin your journey, then I would love to help guide you in the right direction! At Skin Nutrition Co. I also provide nutrient testing in order to assess your levels, prior to deciding to supplement.


Simply send an email to contact@skinnutritionco.com.au or book online for a consultation.


Also, if you have a family member or friend that you know would benefit from this, then please share this with them!



I look forward to helping you on your health journey, and helping you balance your skin and health, from the inside out!




Dominique



Skin Nutrition Co. X

So, we have delved into the importance of gut health as an essential foundation for skin health.
Next, I wanted to dive into the next important organ for our skin health, the liver!

If you have been told you have, or are currently experiencing hormonal acne, then the liver is definitely an organ for you to consider supporting.

“If you have been told you have, or are currently experiencing hormonal acne, then the liver is definitely an organ for you to consider supporting”

As the liver is involved in the processing, clearing and metabolism of hormones, any imbalance or inflammatory hormonal condition can be supported via the liver. 

Liver health is essential for skin health due to its role in detoxification and the clearance of toxins from the body. Similar to the gut, the liver also needs a healthy microbiome to thrive and to ensure our bodies can excrete toxins efficiently. If the pathogenic (bad) bacteria in the liver is too high, it can impact how well the body is able to excrete toxins. 

This can actually lead to a build up or ‘backwash/recirculation’ of toxins from the liver to the gut as the body has not been able to excrete them properly. Our liver greatly impacts our skin, as any toxins that cannot be broken down are forced to be excreted by our next excretory organ, which is our skin!

A stressed or ‘overloaded’ liver can contribute to hormonal skin conditions such as acne, and even some types of pigmentation. If our liver is under high levels of stress, either due to elevated toxins, free radicals or nutritional deficiencies, this can impact the livers ability to filter out toxins, which can lead to inflammation within, and inflammatory skin. 

4 ways the liver can help to clear your skin

1. Helps reduce excess androgen production (male hormones)
Helps to balance hormones, and reduce the conversions of testosterone to DHT (the active male hormone).
Often acne skin types are largely driven by elevated androgens (male hormones), much of which are converted into the DHT pathway, which becomes inflammatory acne, often showing up on the lower cheeks and jawline, and upper neck area. 
Tip: Aim to eat a high fibre diet in the form of vegetables as fibre helps to clear out elevated hormones. Also aim to include foods high in zinc, as zinc helps prevent the conversion of testosterone and reduces androgenic activity. 

2. Helps with oestrogen clearance and excretion
Our liver helps to excrete excess oestrogen, which can also be a large trigger for skin concerns including acne, breakouts and even some forms of pigmentation (known as melasma)
The liver works to help support the clearance of elevated hormones, particularly testosterone and oestrogen. If this is not cleared properly, or if there is a build up or barrier to this being able to be excreted, this contributes to elevated hormones, a common trigger for acne/breakouts. 
Tip: Include plenty of cruciferous vegetables as these contain a constituent called indole-3-carbional, which is involved in the breakdown and clearance of oestrogen within the body.


3. Helps support and reduce blood sugar levels
If sugar or insulin levels within the blood are too high this causes an increase in insulin within the body, and often triggers inflammation within the gut and liver, increasing free radical damage and impairing the body’s ability to filter and excrete waste. Acne and even some forms of pigmentation can be due to elevated blood sugar levels. This is due to the body having too much sugar in the system and the body is trying to excrete it through the skin. Reducing the overall load of sugar and inflammatory foods within will help support the clearance of toxins naturally.
Tip: Avoid consuming inflammatory foods containing high levels of refined sugar. Overly oily, smoked, takeaway foods, excessive coffee and alcohol can overload the liver and increase oxidative stress within the body. 

4. Helps reduce the bacteria within the skin
As the liver plays an important role in the breakdown and excretion of toxins from the body, this actually helps reduce inflammatory acne and the p.acnes bacteria. P.acnes bacteria is the type that leads to inflammatory acne, which can be due to a high amount of bacteria within the sebum. Often this develops when there is a high amount of oxidative stress and elevated free radicals within the body. By reducing the amount of oxidative stress and free radicals, it helps to reduce this bacteria and topical inflammation. 
Tip: Ensure to include plenty of antioxidant rich fruits and vegetables such as blueberries, strawberries, raspberries and broccoli as these are high in vitamin C, vitamin A and anthocyanins which provide potent anti-inflammatory and antioxidant effects. Adding herbal teas such as green tea, dandelion and fennel are also supportive for the liver health. 

So there are 4 keys ways you can support your liver to improve the quality of your skin! 


I hope you found this helpful, and I encourage you to try implement at least one of these steps, and see if you start to notice a difference with your skin!

Also, if you know a friend who would benefit from this, please share this with them. Don’t forget to subscribe if you would like to receive weekly updates on all things skin, health and nutrition. 

 If you feel your liver may need support, or may be struggling with a hormonal issue but are unsure of what to do, then please get in contact below. We would love to assist you on your health journey!

Thank you,

Dominique.

Skin Nutrition Co. X

The Gut-Skin-Connection Part 2- How your Gut Microbiome can boost your Skin.

How Your Gut Microbiome can boost your skin!

Are you concerned with breakouts? Have you been labelled with ‘hormonal acne’, or ‘hormonal issues’? Perhaps you have been advised that Roaccutane or topical antibiotics is your only option? Or maybe you’re experiencing red, flushed skin? Has the colder weather made your skin more dry, and more prone to flaking and scaling compared to normal?

Whilst we’re often quick to try a new treatment or cosmetics to help treat the skin, much of our skin concerns may be a result of an internal imbalance or inflammation.

Here are a few tips you can implement which will help to support you on the inside, and show on the outside!

                                      
Inflammation is our body’s natural response to protect us from foreign invaders and pathogens in the body. However, if our body has been exposed to too much bacteria or inflammation, this can lead to an over production of inflammation, which is a driver for problematic skin.

Gut health, our microbiome and our skin has become a hugely popular topic in recent times, and here I will explain these and how it impacts our health.

As the skin is the most topical organ of our body, any imbalance internally shows up externally. Our gut microbiome is basically a host of microflora made within our gut, playing a major role in our overall health and wellbeing.
Therefore, the importance of having a healthy gut microbiome goes beyond just digestion; it also helps your immune system, your mental health, weight control and skin health.
Just like our gut has its own microbiome, so does our skin. The increase in research over gut-skin axis over recent years has become largely popular, showing the health of our skin is directly related to the health of our gut. 

Here I have listed the key nutrients to assist gut healing, helping reduce inflammation, leading to these conditions, as well as the key ingredients to help maintain and maximise optimal, glowing skin!

Fibre
Fibre helps to increase the growth of beneficial or “good bacteria”. It helps to reduce inflammation within the gut, which in turn helps to support and improve your skins microbiome and complexion. It also helps to support and protect the integrity of our gut lining, which is essential for reducing any inflammation within, that can lead to inflammation externally.

Essential fatty acids
Essential fatty acids are just that, essential! As our body cannot synthesise these by themselves, we must obtain them from our diet. These play a vital role in protecting our cell membrane and maintaining the integrity of our gut lining. They are also an anti-inflammatory, which helps to reduce inflammation internally and topically. 
Omega 3 fatty acids particularly provide a vital role in supporting our cell membrane and protecting our skin. As fats make up an important part of our skin cell membrane, it helps to protect the cell membrane, improving the texture and structure of our skin. Some sources of Omega 3 fatty acids include salmon, mackerel, chia seeds, flaxseeds and walnuts.

Zinc 
Zinc is a vital mineral which provides multiple benefits and functions within the body, particularly when it comes to wound healing, hormonal support and skin health!
Zinc is found in foods such as oysters, chicken, beef, nuts, seeds, chickpeas, oats and legumes. This is important for normalising the oil flow, and strengthening the skin integrity, which helps to protect against wound healing and reduces your risk of scarring. It helps support the lining of the gut by assisting cellular repair, which helps to reduce any potential internal inflammation. Zinc is particularly beneficial for hormonal skin conditions, as it helps with hormone production, reducing elevated androgens which is a common driver for acne. 

Vitamin C
Vitamin C is a potent antioxidant which helps to improve the skins tone and texture. Its functions help to support collagen production, providing an important component for both our cellular repair and structural integrity for the skin and gut lining. It is also vital for collagen production and synthesis, and is a potent antioxidant which helps to improve skin tone and texture. 

Glutamine
Glutamine is an essential amino acid which supports the integrity of our gut lining. This helps to reduce inflammation within the gut, helping to strengthen the integrity and improve the quality of our gut lining.  It supports the gut microbiome and helps to prevent any overgrowth of bad bacteria within the small intestine. Ensuring we have adequate glutamine, along with Vitamin C helps with collagen production and enhancing cellular renewal, which assists skin health repair! 

So, there you have the five foods to support your gut health, and in-turn reap benefits for your skin health. 
I hope you found this helpful, and if you’d love to hear more about how to maintain optimum skin, gut or hormonal health, please subscribe to the email to receive weekly tips on all things skin health and wellness weekly!

If you would like further support for your skin health, gut health or even hormonal support, I can assist you further. Simply send an email enquiry, or get in contact below and I will be in touch to help you on your health journey!

Till next time,

Dominique,

Skin Nutrition Co. X

Contact@skinnutritionco.com.au
http://www.skinnutritionco.com.au
Instagram: @skinnutrition_co

An Introduction into the Gut-Skin Connection


Our skin is a barometer for our inner health, meaning, many symptoms or inflammation externally is often a reflection of our internal health. 
If you are experiencing mild or chronic skin issues, such as acne, hormonal breakouts, redness, rosacea, eczema or dermatitis, this can be an indication of an imbalance internally. 

What is the ‘Gut-Skin Axis?’

There has been a large increase in studies over recent years in regards to the impact our gut health has on our overall internal health, and particularly its role with skin. 
In fact, our gut health has a bio-directional link with our skin, known as the gut-skin axis. Similarly, more research has shown that as our gut has its own microbiome, so does our skin!

Therefore, if we want to get to the root cause, and properly treat inflammatory skin conditions, whether it’s a recent flare up or a chronic skin issue, we need to look at the gut!

Here are five key ways to optimise and improve the integrity of your gut health, and in turn, support the health of your skin.

1. Increase Fibre
Fibre helps to support the growth of beneficial bacteria within the gut, which is essential for reducing any inflammation and supports optimum health.
Fibre helps to increase the removal of waste products and prevents accumulation of toxins in the body. It helps reduce the harmful bacteria within the gut, and helps increase the clearance of toxins from the body, as it binds them up and ‘flushes’ them out of the body/

2. Include Fermented Vegetables
Fermented foods are high in prebiotics, which help to support the growth of the good bacteria. This is particularly beneficial for gut health as it helps to support the increase of healthy bacteria, essential for providing a healthy foundation for our gut health to thrive. This is key for optimal health, and particularly vital for the health of our skin!

3. Reduce Inflammatory Foods
Common inflammatory foods include processed foods, pre-packaged foods, or foods high in refined sugar. These often contain high amounts of additives and preservatives, which can impair our cellular integrity and cause oxidative stress within the body. If these are being consumed in a high amount, it can lead to inflammation both within the body and our skin, and quite often is a large trigger for breakouts, acne and redness in the skin.

4. Include Cruciferous Vegetables 
Cruciferous vegetables in particular provide an array of health benefits, with multiple benefits for the gut and our skin! Their high fibre content helps to support digestion and detoxification, they also contain an active constituent called indole-3-carbinol, which helps with clearing out elevated hormones, which is particularly beneficial for hormonal skin issues. 
They also are high in phytonutrients vitamin C and vitamin A which are beneficial for skin cell turnover and cell renewal, as well as strengthening the cell lining of the gut. 

5. Increase Hydration
Lastly, but definitely not least, hydration! Often it’s the simplest things that are often overlooked, yet they provide a significant difference!
Hydration plays multiple benefits for our internal health and skin.
Ensuring we are drinking enough water helps to keep our cells nourished, it assists with flushing out toxins from the body and helps keep our skin hydrated.
Ensuring we are drinking enough water is particularly important for our digestive system, as it helps to bind with the fibre to flush out and excrete any waste within the system, helping supporting the detoxification and removal of toxins within the body.
Tip: If you find it hard drinking plain water, add a squeeze of lemon or lime, or try herbal teas. This will help with increasing your nutrients and other health benefits by adding in the polyphenols, and helps make water more appetising to ensure you are drinking enough throughout the day.

So there are the key foundations for maintaining optimum gut and skin health! 

I hope you found this helpful, and if you’d love to hear more about how to maintain optimum skin, gut or hormonal health, then please subscribe to the email to receive weekly tips on all things skin health and wellness weekly.

If you would like further support for your skin health, gut health or even hormonal support, I am here to assist you further, and am here to support you! Simply send an email enquiry, or get in contact below and I will be in touch with you to help you in your health journey!



Dominique,

Skin Nutrition Co. X

Essential Fatty Acids and Your skin

Essential fatty acids play a vital role when it comes to the health and integrity of your skin.

As titled, these really are ‘essential’ for supporting the quality and health of our skin!
These are called essential, as the body cannot synthesise them by itself, therefore we need to obtain them from our diet.

The benefits include reducing inflammation, supporting cell membrane integrity, and helping to keep a healthy ‘plump and hydrated glow’ for our skin, and even assisting in slowing the ageing process within the skin!

Here are 5 reasons we need them for our skin health, and ways to boost our intake to help our skin.

1. They are naturally anti-inflammatory.
Essential fatty acids (EFAs) are composed of omega 3 fatty acids, which provide anti-inflammatory benefits, and help to reduce inflammation in the skin.
Ideally, within our diet we need a balance of omega 3 to omega 6, however due to most modern and westernised diets, being higher in processed and takeaway foods, more people are consuming foods higher in omega 6 which can lead to increased inflammation within the body and skin. Ensuring we have an adequate intake of these omega 3 essential fatty acids will help to reduce internal inflammation, and in turn reduce any external inflammation.

2. Reduces the bacteria within the sebum
Often acne skin types or overly oily or breakout prone skin have a higher amount of p.acnes bacteria, (the bacteria within the sebum) which leads to inflammation. Omega 3 actually helps to ‘clean out’ this oil production, and balance the oil flow into essential ‘healthy’ sebum, which helps to reduce the acne formation and bacteria within the sebum. The oils within EFA help to reduce oxidative stress within the sebum as well, which can help reduce the p.acnes bacteria.

3. Helps to strengthen and support the integrity of the skin
The epidermis; the most outer layer of our skin is composed of its own microbiome, pH and acid mantle which are all a part of our skins barrier function. Omega 3’s helps to strengthen the skin barrier function and formation, reducing oxidative stress within the cell membrane. While its anti-inflammatory properties help reduce inflammation associated with acne and dry, flaking skin types such as eczema, and psoriasis. Studies have shown supplementation of omega 3 can help reduce the severity and occurrence of these conditions, due to its work supporting the barrier function of the skin.


4. Helps support slow and healthy ageing!
Essential fatty acids are actually essential building blocks for our cell membrane, as we need good fats in our diet to support our cellular integrity. The structure of these cells is similar to our skin cells, both composed of lipids, which help maintain volume and a healthy coating over the skin, the body can naturally begin to lose moisture and the natural lipids within the skin, decreasing volume within the skin. These are composed of healthy fats, which are actually a structural component for our cell membrane. Composed of polyunsaturated fatty acids, these help to reduce inflammation and nourish the cells, helping hydrate and aid the skins coating and integrity.

5. Helps keep cell membranes plump and hydrated
When coming from its purest and natural form, EPA/DHEA, they help to support our cell membrane and maintain the structural integrity of the skin. The polyunsaturated fatty acids provide the healthy fats that our body needs to maintain a healthy coating of the skin!
These healthy fats help to hydrate and nourish the skin integrity, and support the lipid structure within the skin. Helping to provide a youthful, plump and hydrated skin!

As you can see, these omegas play a vital role for the health of our skin, and are key in our diet for the health and long term integrity of our skin.

Highest sources of omega 3 fatty acids include salmon, walnuts, mackerel, herring, sardines, flaxseeds, chia seeds.

For more information on skin health and how nutrients can help your skin, please subscribe to the email below to receive weekly updates on all things skin health and nutrition!

If you found this helpful, or know someone that would benefit from this ,please share this with them. If you feel you may be experiencing a deficiency in essential fatty acids, or are unsure if this is triggering your skin condition, we’d love to assist you!

Simply send an email or give us a call to discuss how essential fatty acids may be beneficial for you!

Till next time, take care!

Dominique
Skin Nutrition Co. X

View fullsize

Your Beauty Benefits of B Vitamins!

Your Beauty Boosting Benefits of B Vitamins!

If dehydration, dullness or dryness comes to mind when it comes to your skin concerns (especially in winter) then the Bs are for you!

Whether you are wanting to help alleviate inflammatory skin, such as flaking skin, reduce excess oil flow, even out skin tone or even reverse signs of ageing by boosting collagen formation and strengthening cellular integrity, then it may be time to consider your intake of B vitamins!

There are 8 different types of B vitamins, all of which play a vital role in the care and benefit to your skin. B vitamins are a water soluble nutrient, which means that they must be obtained from our diet, as they are readily excreted and cannot be stored within the body.

Here I will break down how the functions and benefits of each nutrient can support our skin health!

Vitamin B1 (Thiamin)​ is involved in energy metabolism and the growth, development and function of cells, all of which help to support wound healing and prevent scarring. Deficiencies in this can lead to weakness, dryness, craped or flaking of the skin.

Vitamin B2 (Riboflavin)​ plays a vital role for achieving healthy, glowing skin. This helps with maintaining the growth of tissues to encourage a healthy cell turnover, helping to support a clearer complexion, as well as the maintenance of collagen production which protects the structural integrity of the skin. Vitamin B2 is particularly beneficial for acne sufferers as it also assists maintaining the oil flow of the skin, helping to prevent breakouts.

Vitamin B3 (Niacin) ​is one of the most popular skin vitamins as it helps to boost the complexion of the skin and provides multiple factors which assist in skin healing. This helps with the production of ceramides and fatty acid barriers, which assists with retaining skin moisture and plumpness; preventing dry, sensitised skin and ageing skin. It has also been shown to assist skin conditions including helping with acne, eczema, dermatitis and pigmentation.

Vitamin B5 (Pantothenic acid)​ helps to maintain a plump, hydrated skin tone, and improve the elasticity of the skin. This can be applied topically, which acts as a humectant (which helps to retain the moisture in the skin). This also assists with healing and protecting the skin, helping to reduce inflammation and redness and strengthen the skin's barrier. Vitamin B5 has also been shown to help to provide benefit in reducing excess sebum production and regulate the oil flow production.

Vitamin B6 (Pyridoxine)​ works within the nervous system, and helps to regulate sleep by producing serotonin (our happy hormone), and melatonin. This also helps to reduce cellular inflammation and supports cell regeneration.

B7 (Biotin)​ is utilised for the metabolism of fatty acids and protects cells from damage and water loss, which helps to keep your cells hydrated. As biotin helps prevent water loss, this is also beneficial for protection against acne, fungal infections and rashes.

B9 (Folic Acid​) actually provides similar properties to antioxidants, helping to promote cell turnover and fight against free radical damage. It is particularly key in supporting sun damaged skins and preventing premature ageing skin.

B12 (Cobalamin)​ helps promote cell production and can be applied topically for skin benefits as it provides anti-inflammatory benefits, and supports the skin strength and integrity, which is particularly useful for conditions such as dryness, acne, psoriasis and eczema.

So here you can see the multiple benefits and vast array of ways your B vitamins can boost your beauty routine! So, you may be thinking, how do I apply this?!

Let’s take it back to basics.

Aim to consume a highly plant based and whole food diet, rich in dark leafy green vegetables, and include lean poultry and proteins, such as fish, chicken and eggs, legumes such as chickpeas and lentils and healthy fats such as avocados, nuts and seeds. This is the best way to increase your intake of these nutrients.
Also, variety is key! Fill your plate with a variety of different coloured vegetables to ensure you get a wide variety of nutrients and vitamins into your day, and reap the benefits of your B vitamins!

I hope you found this helpful, and if you know someone that would benefit from this, please share this with them.
Also, please leave me a comment below on your thoughts,or anything you found interesting. I’d love to hear

from you!
Thank you, Till next time,

Dominique,

Skin Nutrition Co.

How your gut health impacts our skin, and is the key to optimal health, inside and out!

---

Did you know, much of your skin health is largely impacted by the health of your gut? In fact, your gut microbiome has a direct link to your skin, known as the gut-skin axis. Just like our gut microbiome, our skin has its own microbiome too!

As our skin is the most external organ of the body, it is often the first place to show any signs or indications of an imbalance within. Likewise, being the most external organ, it’s important to look not only externally, but internally as well for achieving healthy, glowing skin.

“Our gut health is actually said to be the foundation for optimal health. Our gut hosts trillions of cells (more than our own bodies DNA), which is called the microbiome. ”

— Dominique - skin health co.

Within this is a balance of ‘good’ and ‘bad’ bacteria, which are both essential for optimum health. However, when we have an increase in poor bacteria, known as ‘dysbiosis’, this can lead to inflammation within our body, which shows up as inflammation on our skin. These often contribute to conditions like acne, breakouts, eczema, dermatitis, psoriasis, and rosacea.

Here are 5 key ways for repairing our gut health to support both optimal health and clear, glowing skin:

1. Reduce Sugar

   Sugar increases the growth of beneficial bacteria and increases inflammation within the gut. This overgrowth of inflammation and bacteria can lead to conditions like SIBO (small intestinal bacterial overgrowth) and candida. Sugar also increases insulin levels. High insulin levels can cause IGF-1, which is a common trigger for acne. In fact, acne is so closely related to blood sugar, it has been labelled the ‘diabetes of the skin’. Tip: avoid refined sugar and sweetened, processed foods, and opt for natural sweet foods like fresh fruit.

2. Increase Fibre

   Fibre (particularly in the form of green leafy vegetables), is vital for achieving optimum skin and gut health. It will help support the growth of beneficial bacterial, which will assist the clearance of any excess bacteria or pathogens from the gut. This is key for rebuilding the microbiome of the skin and gut, and is essential for optimum health. SCFA (short chain fatty acids) provide anti-bacterial and anti-inflammatory properties as well, and is key for maintaining overall health.

3. Prebiotics and Probiotic Rich foods

   Again, this goes back to supporting and rebuilding the quality of the microbiome, and assisting rebuilding the health of the skin. This will help reduce inflammation within the body, and can actually assist in repairing a healthy gut lining. The use of probiotics has actually been found to be a beneficial treatment for inflammatory skin disorders including, psoriasis, dermatitis and acne.

4. Reduce Inflammatory Foods

   That’s right, there are some foods that cause a direct inflammation within the body! Refined sugar, processed foods, overly oily or smoked takeaway foods can cause inflammation in the body. Having a high amount of these in the body causes an increase in inflammatory compounds such as ROS (reactive oxygen species), AGES (aged-glycation end products) and lead to increased oxidative stress. These all literally affect and impair our cell membrane quality. ROS (reactive oxygen species) are oxidative compounds which literally disrupt stable skin cell membranes, and cause cross linking between collagen and elastin, leading to increased wrinkle formation. Consuming a high amount of sugar causes AGEs, which forms a ‘sticky coating’ over our collagen cells, and increases the breakdown of collagen and increases aging and free radical damage within the skin.

5. Maintain and Support a Healthy Intestinal Lining.

   The health and condition of your gut microbiome integrity largely impacts the integrity and health of your skin. If you feel you are struggling with digestive issues such as bloating, constipation or other issues like candida, SIBO, leaky gut (a term formally known as intestinal permeability), these will disrupt our bodies ability to breakdown and absorb nutrients properly. If we are not breaking down and absorbing foods properly, this can lead to undigested foods in the blood stream and increase stress within the body, again contributing to inflammation within the skin.

Tip: If you feel you may be experiencing either of these digestive issues, but not quite sure where to begin, I recommend working with a functional practitioner such as myself to help understand and piece together an individualised treatment plan to address and treat the root cause of your digestive issues.

This is why the health of your skin is so closely related to your gut health. To sum up simply, a healthy microbiome, free from any ‘gaps’ or damage to cell lining, adequate nutrient absorption and a healthy diet is key for optimal skin health, and really is the foundation for achieving clear skin from the inside, out.

I hope you found this helpful, and if you know anyone who you feel would benefit from this, please share this post with them.

If you are ready to get to the root cause of your chronic skin issue, and achieve optimal health from the inside out, or are ready to improve your health but not sure where to begin, then I’d love to help you!

Please feel free to contact me via the email form below, and we can have a chat on how I can help you.

I hope this was helpful, and look forward to helping you improve your health journey, from the inside, out. 

Skin Nutrition Co. X

---