The Relationship Between Gut Health and Skin

The Relationship Between Gut Health and Skin

The skin is your body’s largest organ, acting as our protective barrier, a temperature regulator, and as a communicator. Your skin can tell you a lot about what’s going on inside; if you’re too hot, if you’re dehydrated and even if you’re not eating the right foods for your body. Your gut health and skin health have a complex relationship.

The gut-skin axis is the term that describes how the health of your gut microbiome is reflected on your skin. Recent studies have linked skin conditions like psoriasis, rosacea, and acne to the balance of microbiota inside your gut.

 

What is the Gut Microbiome?

Your gut microbiome is essentially the name for the trillions of different types of microorganisms, mostly bacteria, that live in your gut. Bacteria often gets a bad rap but is actually a healthy guts’ best friend!

Everyone’s gut microbiome is different and shaped by a variety of factors like genetics, stress level, illness, and lifestyle. Most of these factors are out of our control ­– but luckily, we’re able to influence a healthy gut through diet.

The bacteria in your gut help digest and break down food, absorb and synthesise nutrients, and can even influence your mood, all functions critical to our health and wellbeing. Turns out keeping trillions of bacteria in your gut (that you rarely think about) happy is important after all!

Highly processed, excessively sugary or greasy foods can disrupt the balance of good versus bad bacteria in your gut. This disruption triggers inflammatory immune responses: your body’s way of trying to regain a harmonious balance. Since the skin is our largest organ, it comes as no surprise that these inflammatory responses are sometimes reflected on our skin. Your skin could be telling you that your gut microbiome isn’t happy if you have persistent breakouts, dullness, discolouration, redness, dandruff or rashes.

Green St Kitchen Kimchi | WholeLife Pharmacy & Healthfoods   Peace, Love & Vegetables Superkraut | WholeLife Pharmacy & Healthfoods

Peace, Love & Vegetables Probiotic Kefir Berry & Mandarin | WholeLife Pharmacy & Healthfoods   Rok Kombucha Ginger Pop or Lemon Licks | WholeLife Pharmacy & Healthfoods

A Healthy Gut for Glowing Skin

The old cliché that chocolate gives you pimples may not be too far off the truth after all.

Sometimes we can’t control stress levels, how much sleep we’re getting or catching a cold going into the cooler months, but we can control the quality of food we consume. Yes – this is your sign to delete your junk food takeaway apps and pen your whole food shopping list ASAP!

Food that is high in fibre take longer to be digested than other foods and are recommended for a healthy gut. These high-fibre foods are sometimes referred to as prebiotics, since they feed our beneficial microbiota. Garlic, onion, bananas, leeks, asparagus among others are all a healthy gut’s favourites.

Probiotic foods contain live bacteria that grow during the fermentation process. You can find plenty of these in WholeLife Healthfoods fridges and shelves; think sauerkraut, kimchi, kefir, apple cider vinegar and kombucha. Introducing beneficial bacteria into your gut that are found in these food and drinks helps balance out the harmful bacteria. Happy gut and happy tastebuds!

If you’re taking steps to improve your gut health for glowing skin, chances are you’ll reap the benefits elsewhere, too! Your mood, immune system, endocrine system (your hormones) and brain function have all been found to link to gut health.

Don’t Skip Your Supplements

Taking a daily probiotic supplement can also help you nourish your gut microbiome. When choosing your probiotic for skin health, look for these two species on the label: Lactobacillus and Bifidobacterium. These species have been linked in clinical studies to reduce skin inflammation, boost skin ceramides, reduce redness and improve acne. Science backed skincare – yes please!

Life-Space Probiotics | WholeLife Pharmacy & Healthfoods   Herbs of Gold Probiotics | WholeLife Pharmacy & Healthfoods

#Always read the label. Follow the directions for use. This medicine may not be right for you, read the label before purchase. If symptoms persist, talk to your health professional. *Nutritional supplements may only be of assistance if dietary intake is inadequate.

 

Steps to Improve Your Gut Health

Your gut microbiome isn’t going to be healed after one kombucha and a probiotic supplement. The road to a healthy gut varies person to person, but with consistency can take up to four weeks to notice any changes in your skin health.

Some steps to take to make sure you’re on the right track:

  • Diversify your microbiome by eating a wide range of fibrous, plant-based foods
  • Increase your fermented foods intake and try incorporating kimchi, sauerkraut, kefir and kombucha into your diet
  • Stay away from sugary, processed, and packaged foods that are harmful to your good gut bacteria
  • Take a broad-spectrum daily probiotic
  • Stay hydrated! Your gut and skin both love water, so you should aim to drink 2-3 litres a day

 

Nourish from The Inside and Out

Even though the gut-skin axis link is strong, that doesn’t mean we’re giving you a free pass to give up on your skincare! Your skin stills need loving from the outside too, especially if ageing is a skin concern. UV damage is widely maintained as the number one cause of ageing; think wrinkles, discolouration, loss of elasticity – it’s all linked to UV damage. A broad-spectrum 50+ SPF is a daily essential to protect your dermis.

 

Follow us on Instagram @wholelifepharmacyandhealthfood for the latest on our favourite gut-friendly products to hit the fridges and shelves.

Asian Veggie Noodle Soup with Bone Broth

Asian Veggie Noodle Soup with Bone Broth

The dreaded cooler weather has arrived. Noo – where has summer gone?! With the cooler months inbound it’s time to strengthen our immune systems and keep ourselves warm, and what better way to do that than with an Asian Veggie Noodle Soup with a hint of Bone Broth?

Bone broth is the holy grail of boosting immunity and reducing inflammation. It’s highly nutritious, can help protect your joints and great for gut health! Not only is this soup extremely delicious, but it also has so many additional benefits for your health.

Ingredients | WholeLife Pharmacy & Healthfoods
Ingredients | WholeLife Pharmacy & Healthfoods

Asian Veggie Noodle Soup with Bone Broth

INGREDIENTS:

  • 2 tbsp Carwari White Sesame Oil Toast
  • 3 tbsp Carwari Organic Tamari Soy Sauce
  • WholeLife Healthfoods Sesame Seeds (garnish)
  • Herbies Chilli Flakes Medium (garnish)
  • Nutritionist Choice Rice Noodles Brown
  • 2 tbsp Nutra Organics Chicken Bone Broth Homestyle Original
  • 3 tbsp Gevity Rx Bone Broth Body Glue Natural 260g
  • 1 tbsp Global Organics Extra Virgin Olive Oil
  • 1 Shallot, finely sliced
  • ½ Brown onion, chopped
  • 2 garlic cloves, minced
  • 1 tbsp Ginger, minced
  • 1 Bok Choy bunch (roughly chop half the bunch and leave the other half as is)
  • 200g Enoki Mushrooms
  • 4 King Oyster Mushrooms, sliced

 

METHOD:

  1. Heat 1 tbsp of olive oil in a large sized pot on a medium heat.
  2. Once the oil begins to simmer, add in the brown onion, garlic and ginger and cook until fragrant. Add the thinly sliced shallots and cook for a further 4 minutes. Stir often.
  3. Dissolve the Chicken Bone Broth Powder in 500ml of boiling water and add to pot.
  4. Add the soy sauce, sesame oil and bone broth into the pot and stir to combine.
  5. Place the lid onto the pot and allow the soup to simmer for 5 minutes.
  6. After allowing the soup to simmer, add the chopped bok choy, full bok choy leaves and both mushrooms. Let this simmer with the lid on for two minutes.
  7. Add the rice noodles and cook until soft.
  8. Pour the soup, noodles and veggies into a bowl and top with chilli flakes and sesame seeds.
Asian Veggie Noodle Soup with Bone Broth | WholeLife Pharmacy & Healthfoods
Asian Veggie Noodle Soup with Bone Broth | WholeLife Pharmacy & Healthfoods
Asian Veggie Noodle Soup with Bone Broth | WholeLife Pharmacy & Healthfoods

Please tag us in your Asian Veggie Noodle Soup with Bone Broth creation, and let us know how yours turned out over on Instagram! @wholelifepharmacyandhealthfood

Check out our other recent recipes:

 

 

Green Goodness Smoothie Bowl

Green Goodness Smoothie Bowl

Smoothie bowls – who doesn’t love them?! They’re packed full of superfoods, vitamins and minerals, are refreshing, oh so tasty, and are a fun way to start your day. You can get creative with the toppings (kids love it!) and it’s a fantastic way to sneak in some extra greens without being able to taste them.

So, let’s get back to basics – this smoothie bowl is the OG of green smoothie bowls and a favourite in the WholeLife kitchen. The main ingredients are simple and available all year round, and you can sub pretty much anything out for another fruit or vegetable of a similar texture.

You might want to listen up now, though: the secret to a luxuriously thick smoothie bowl (like the ones you can get at your favourite café) isn’t a thousand-dollar blender. It’s all about getting the balance of liquid and frozen ingredients right. Once you’ve nailed that, you’ll be on your way to becoming a smoothie bowl connoisseur in no time!

Frozen fleshy fruits like banana, mango, açai or avocado also help you achieve that creamy, thick consistency. Your secondary fruit can be something that doesn’t have as much body to add flavour like frozen blueberries, raspberries or pineapple. To pack a nutrient punch, don’t forget a handful of leafy greens like spinach, kale or romaine lettuce, and most importantly do not forget your greens powder! We love Amazonia’s Raw Nutrients Greens because it’s super smooth and blends well.

Smoothie bowl toppings are a whole other game where you can get as creative as you want. But now that you’ve mastered the thick smoothie bowl consistency, you can say goodbye to the days of sad sinking banana slices. No matter what combination you choose, you’ll always want some sliced fresh fruit, a granola or nuts for crunch, and some coconut for a tropical twist.

Read on for our vegan, gluten free, nutrient packed and deliciously thick Green Smoothie Bowl!

Green Smoothie Bowl | WholeLife Pharmacy & Healthfoods

Green Smoothie Bowl | WholeLife Pharmacy & Healthfoods Green Smoothie Bowl | WholeLife Pharmacy & Healthfoods

Smoothie Bowl ingredients:

  • 1 handful baby spinach
  • 1 cup frozen banana
  • 1 cup frozen mango
  • 2 tsp Amazonia Raw Nutrients Greens powder
  • A splash of Milklab Almond Milk

Toppings:

  • Half a sliced banana
  • Chia seeds
  • Blueberries
  • Loving Earth Raw Organic Activated Buckinis Berry & Cacao
  • WholeLife Healthfoods Shredded Coconut

Method:

  1. Place all ingredients for the smoothie bowl into the blender.
  2. Begin blending your ingredients on the highest setting. If your blender gets stuck, you may need to stop blending and give your blender cup a shake or a stir. You may also need to add in a few extra splashes of almond milk (depending on how strong your blender is). If the consistency becomes too runny, add in more frozen ingredients. If it’s too thick, add in a splash more liquid. Keep repeating these steps until everything is well combined and the desired thick and smooth consistency is achieved.
  3. Once all fully combined, pour your desired amount into your favourite bowl and add the toppings. There you have it! A simple yet delicious smoothie recipe that will make you never want to buy one out again!!

Tag us in your smoothie bowl creations via our Instagram @wholelifepharmacyandhealthfood

Green Smoothie Bowl | WholeLife Pharmacy & Healthfoods