Skin Microbiome
I recently posted about the gut microbiome... but did you know we have a skin microbiome as well?? That is right, we have millions of bacteria on our skin as well (https://www.nature.com/articles/nrmicro.2017.157) . In fact, keeping these bacteria in balance, just like the gut microbiome, is important for our skin health and potentially other areas of health as well.
Of course, a balanced skim microbiome can help stave off skin-related conditions like acne, dermatitis, psoriasis and rosacea to name a few... (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6920876/)
But does the skin microbiome have a role in our health in other parts of the body just like the gut microbiome can impact health throughout the body?
The answer... we think so? It appears that the skin microbiome may play a role in immune health (helping you get sick less often), decreasing inflammation and potentially even protecting us from environmental toxins like UV rays and pollution.
There also may be a link between the health of the gut microbiome and the skin microbiome. However, the skin microbiome is a bit trickier than the gut microbiome.
We know that the more diverse the gut microbiome, the better. But it seems to be more important to have a balance with the skin microbiome. The research into the skin-gut connection is ongoing but there does seem to be a correlation and of course a role for diet.
Does that mean you should avoid certain foods to prevent skin conditions? Most dietitians and dermatologists agree there aren’t specific foods that cause skin conditions, such as acne. That's right, it is a myth that eating chocolate or dairy can cause acne.
So what you should do to promote a healthy skin microbiome? Eat the same probiotic and prebiotic food items that I discussed in my previous post on the gut microbiome. (https://www.yournutritiondoc.com/blog/the-gut-microbiome-and-what-it-means-for-your-health)
We know there is a connection between the gut and skin microbiome. In addition, diet alone can improve skin.
Foods rich in vitamin E can promote healthy skin and hair. These include:
Sunflower seeds
Peanut butter
Spinach
Avocado
Almonds
Red bell pepper (also a great source of vitamin C!)
Olive oil
Foods rich in vitamin C can be beneficial as well. These include:
Citrus fruits (oranges, lemons, limes)
Kiwi
Bell peppers
Tomatoes
Cruciferous vegetables (broccoli, cauliflower, brussel sprouts)
Lastly, what you put ON your skin can matter. Showering/bathing too often as well as using soaps or body washes too often can negatively affect the balance of the microbiome on your skin. Think about it, it really is only in recent history that humans have bathed almost every day, maybe the last 100 years or so?
I know you are thinking, gross, I need to shower everyday! I get it, I workout every day so I definitely get sweaty. Here are some tips: you can either use baby wipes to wipe down and smell fresh or hop in the shower and just rinse off without using body wash or soap for extra sweaty days.
I also use Monat dry shampoo for days I don’t shower or wash my hair: https://mbathke.mymonat.com/shop/products/the-champ-conditioning-dry-shampoo?globallanguage=en&globalmarket=us . Not only does it work but it is free of endocrine disruptors... never heard of those?? Check out my upcoming blog post on the topic 😊
So, what can you change in your daily habit to help make sure YOU have a healthy skin biome? Let us know in the comments!
