The health of the skin is closely related to the state of the gut due to what is called the gut-skin axis. Therefore, maintaining a balanced microbiota is important for healthy and blemish-free skin. Implementing habits such as a diet rich in fiber and probiotics, avoiding stress and limiting the use of antibiotics can improve both our gut and dermatological health. The intestinal microbiota, also known as intestinal flora, is made up of trillions of microorganisms that live in our intestine. This collection of bacteria, viruses and fungi performs essential functions for digestion, immunity and metabolism. But their impact goes beyond the gut.
What is the intestinal microbiota?
The microbiota is the set of microorganisms that reside in our gut. The balance of these microorganisms changes throughout our lives, influenced by diet, environment and the use of antibiotics. There are beneficial bacteria (such as lactobacilli and bifidobacteria) that aid digestion, prevent infections and regulate the immune response, while pathogenic bacteria can trigger diseases if they proliferate in excess.
How does the microbiota influence our body?
The microbiota not only influences the digestive system, but also plays a crucial role in several aspects of our health such as:
- Digestion and metabolism: helps break down food, absorbing essential nutrients and producing vitamins such as B12 and K.
- The immune system: regulates the immune response, helping to defend the body from invading pathogens.
- Inflammation and chronic diseases: imbalance in the microbiota, known as dysbiosis, can lead to chronic inflammation, linked to diseases such as irritable bowel syndrome, obesity and diabetes.
The connection between gut microbiota and skin
The gut-skin axis is the connection between the gut and skin health. It has been shown that gut problems can manifest themselves at the dermatological level, such as acne, psoriasis, eczema and rosacea. The gut microbiota influences the skin through several mechanisms:
- Inflammation: A healthy gut helps control inflammation throughout the body. However, a dysbiosis in the gut can lead to the release of toxins and an inflammatory response that affects the skin. This can aggravate conditions such as acne and rosacea.
- Immunity: the immune system is also connected to the gut. When the intestinal microbiota is in balance, the skin is better protected against infections and diseases. On the contrary, an unbalanced gut can weaken the skin’s defenses, which favors the appearance of irritations and dermatological problems.
- Absorption of nutrients: a healthy intestine ensures proper absorption of essential nutrients such as omega-3 fatty acids, zinc, vitamin A and E, essential for maintaining a hydrated and radiant skin.
How to improve the skin through the microbiota
There are several ways to improve the health of the intestinal microbiota and, consequently, that of our skin:
- Balanced diet: consuming foods rich in fiber such as fruits, vegetables, legumes and whole grains promotes the growth of healthy bacteria. In addition, it is important to include fermented foods such as yogurt, kefir, sauerkraut or miso, which contain beneficial probiotics.
- Probiotic and prebiotic supplements: Probiotics are live bacteria that help repopulate the intestinal microbiota. Prebiotics, on the other hand, are the nutrients that feed these bacteria. Both can improve intestinal balance and thus improve skin health.
- Adequate hydration: drinking enough water is crucial to maintain good bowel function and well-hydrated skin. Dehydration can cause digestive problems that affect the skin.
- Avoid stress: chronic stress can alter the composition of the intestinal microbiota, favoring the appearance of skin problems such as acne and eczema. Practicing relaxation techniques such as meditation, yoga or breathing exercises can help maintain balance in both mind and body.
What to avoid for healthy skin
- Antibiotics: Antibiotics, although useful in certain situations, eliminate both good and bad bacteria, altering the intestinal microbiota. This can affect the health of the skin and may favor the appearance of skin problems.
- Sugars and ultra-processed foods: excess sugar, saturated fats and processed products can feed harmful bacteria in the gut, causing dysbiosis and increasing inflammation, which worsens conditions such as acne.
- Excessive alcohol: Excessive alcohol consumption damages the intestinal mucosa, alters the microbiota and contributes to systemic inflammation, which can be reflected in less healthy skin.