Our gut health, skin, and hair are closely connected; Studies have highlighted the effects of gut health on skin and hair, revealing how gut bacteria imbalance leads to dermatological issues and hair disorders/conditions.
A renowned dietitian in India says a healthy gut promotes skin and hair health by enhancing nutrient absorption, regulating the immune system, and performing several other vital functions. So take care of your digestive system along with investing in different creams, moisturizers, oils, and shampoos.
What is gut health?
Gut health refers to the gastrointestinal tract, which performs several functions, such as moving and processing food and nutrients and excreting toxins. Also, the gut is the home to good and bad bacteria, and a healthy gut means a balance between good and bad bacteria. However, an imbalance between them negatively impacts our health by causing stomach issues, skin rashes, irritation, hair loss, and many more.
Understanding the gut-skin connection
The relationship between your gut health and skin is described by the term Skin Gut Axis. According to studies, when gut health is not well, skin problems arise, such as skin irritation, redness, and signs of aging. But why it shows symptoms on the skin? This is because when there are imbalances in the gut, it releases pro-inflammatory cytokines, and since the skin is the largest organ in the body, it reacts to it.
The Role of the Gut in Skin and Hair Health
Gut microbes help absorb nutrients from food, such as vitamins A, C, E, and zinc, which are necessary for healthy skin and hair. These nutrients promote collagen production and maintain the skin barrier function. Studies show that gut microbes/bacteria also aid hair growth; Lactobacillus reuteri, bacteria that live in the gut, has been found to increase the insulin-like growth factor (IGF-1) hormone that aids hair growth.
How gut health impacts skin and hair health
Gut bacteria imbalance leads to a weak immune system, oxidative stress, inflammation, and intestinal permeability, negatively impacting skin and hair. However, having a proper diet for healthy skin and hair, such as fruits, vegetables, whole grains, and beans, can help you gain radiant skin and lustrous hair.
Skin problems
Acne, eczema, psoriasis, and rosacea are some skin problems that are associated with gut imbalance. These skin problems develop due to the gut disorders such as a leaky gut, which triggers inflammation throughout the body.
Hair problems
Gut bacteria imbalance causes inflammation, which can disrupt the normal hormonal hair follicle function, thus impacting hair growth. It also leads to hormonal imbalances, resulting in hair loss and thinning.
What factors affect gut health?
Many lifestyle factors, such as lack of sleep, chronic stress, and poor diet, contribute to microbiome imbalance in the gut. An unhealthy gut has widespread effects on our body, especially our skin and hair. So, if someone asks you how to get healthy skin, tell them to improve their gut health first.
Let us find out the factors that can make our gut unhappy.
1. Too much stress
Our mind directly impacts our gut that’s why we experience butterflies in our stomach whenever we are anxious or stressed. When our stress level increases, our body slows or shuts down the digestion process to reroute its energy and resources to the brain’s fight-or-flight response. Occasional stress does not cause much harm to the body, but high-stress levels for long periods make it difficult for the body to recover and lead to stomach issues such as Irritable Bowel Syndrome (IBS).
2. Sleep deprivation
It will be interesting for you to know that our body has a timekeeping clock called circadian rhythms that tells our body when it’s time to wake, alert, and sleep. Research suggests that our gut also follows a rhythm, so disrupting its clock by sleeping late at night may negatively impact digestion.
3. Poor diet
A diet rich in fruits, vegetables, and whole grains will give you all the nutrients your body needs, which will help support the growth of the good bacteria in your gut. If you don’t know which diet will improve your gut health, seek guidance from the best dietitian in Chandigarh.
4. Cigarette smoking
Smoking harm almost every part of the body, including the gut, and increases the risk of heart and lung diseases. People who smoke are at risk of developing inflammatory bowel diseases such as Crohn's disease and ulcerative colitis.
Foods to keep your gut healthy
While it is best to consult a dietitian to get personalized advice on incorporating the best foods for gut health in your diet, some foods that promote healthy skin and hair are as follows.
1. Fruits and vegetables
Fruits and vegetables contain all the essential vitamins, minerals, and antioxidants that support the gut flora. Some fruits and vegetables, such as sweet potatoes, carrots, and leafy greens, are good for gut health.
2. Seeds and nuts
Seeds and nuts contain protein and healthy fats, which are beneficial for skin, hair, and gut health. Nuts such as almonds and walnuts contain vitamin E, which helps fight oxidative damage. Vitamin E also helps absorb ultraviolet rays that cause skin damage.
3. Water-rich foods
Several studies suggest that drinking enough water fosters healthy skin and hair. And it’s up to you how you want to take water. Several fruits such as cucumbers, watermelon, apples, and strawberries can help maintain proper hydration levels in your body.
4. Whole grains
Whole grains such as brown rice and whole wheat contain fibre that helps maintains a healthy digestive system. It also contains nutrients, such as vitamin E and vitamin B, which promote a healthy gut.
The bottom line
Gut microbes play a vital role in reducing inflammation, balancing hormones, and regulating the immune system, which is essential for skin and hair health. To maintain a healthy gut, eat healthy foods and stay away from sugary and processed foods. Also, manage your stress by doing yoga, meditation, and deep breathing. An online diet plan can be a convenient option if you are looking for personalised recommendations on foods that support healthy skin and hair.
0 comments:
Post a Comment