Did you know...That people with rosacea and acne are at least ten times more likely to have gut issues?
PCOS affects 10% of reproductive-aged women, where a diagnostic criterion is the presence of dermatologic manifestations.
Gut inflammation is also linked to premature skin ageing, frequently referred to as ‘inflammaging’.Rosacea and acne aside, other visible signs of poor gut health include eczema, dullness and dryness, indicating an imbalance that lies deep within your gut. Simply put, where there is gut inflammation, there is common skin inflammation, which frequently results from Dysbiosis—an imbalance in your microbiome.
The ‘GIT’ (Gastro Intestinal Tract/gut) sorts out the good bacteria from the bad bacteria, ensuring nutrients from food are optimally absorbed and the nasty toxins successfully excreted. When there is an imbalance of bad bacteria ‘Inflammation’ damages the precious lining of our gut wall, allowing free radicals to break free into your body and wreak havoc on your immune system resulting in further inflammation.
Several nutrition and lifestyle factors, along with disease states, drive inflammation, impair collagen production and change the quality and integrity of the skin. How can nutrition best support our skin?
The fibre rainbow
Many general and personal nutrition factors reduce the frequency and severity of inflamed and irritated skin. For the purpose of this article, I focus on the simplest and most holistically beneficial food group to reduce inflammation...is to fall in love with an array of fresh produce based on a whole foods approach. Foods from the earth provide and support beneficial bacteria growth, where ample fibre (30g)/day) builds short-chain fatty acids, and potent anti-inflammatory compounds. Fibre also provides your gut with prebiotics which feeds your probiotics. Prebiotics are food-first, meaning your nutritional approach is essential, even if you supplement with a probiotic.
30g over the course of the day looks like this:
2 pieces of fruit (i.e. apple and pear with skin on)
1 cup mixed gluten-free wholegrains (i.e. quinoa and brown rice)
1/2 cup mixed pulses (chickpeas and lentils)
3 cups of mixed vegetables and salad greens
1 tbsp. nut butter
1 tbsp. fermented vegetables
Mindful stress management
Excess cortisol (stress response hormone) increases ageing free radicals, causing oxidative stress, which also damages the skin matrix and your DNA, speeding up the ageing process. Further to this, Cortisol also disrupts the natural production of and breaks-down collagen.
Food tips
Reduce nervous system stimulants such as caffeine, alcohol and processed sugar.
Don’t meal skip. A skipped meal alters the balance between food and insulin production. This creates a plummet in blood glucose by which we instinctively reach for high/processed sugar foods. This intern spikes blood glucose and stimulates the nervous system.
‘Beauty sleep’…it’s true!
7-9 hours of restful sleep does help you glow! Sleep is essential in rest and digest mode (the A-game anti-inflammatory response). This process is essential for ample nutrient uptake, cellular repair, blood flow, collagen production and toxin removal.
Food tips
Caffeine flows through your system for 12 hours, so always be mindful of caffeine before 10 am.
Booze does not help you snooze. Even one glass will disrupt your sleep hormone and hunger hormone production.
For Rosacea sufferers, caffeine and alcohol should be kept for special occasions.
An early dinner focusing on non-starchy vegetables will balance your blood glucose and calm the nervous system.
A quick look at dairy
Cow’s milk contains the A1 protein, which stimulates mast cell production that induces inflammation. However, thanks to goat and sheep dairy containing only the A2 protein, research has found they do not produce the same inflammatory response as cow dairy.
There are many coconut and nut-based dairy alternatives. Avoid soy milk, cheese and yoghurt, which can suppress thyroid function.
A quick look at gluten
Gluten is a sticky protein (Gliadin) found in grains. An intolerance or sensitivity causes an inflammatory immune response, compromising the integrity of your intestinal wall and driving further inflammation throughout your body.
Opt for gluten-free grains and noodles such as brown rice, quinoa, buckwheat, black bean and pulse. Look for bread and crackers that are almond meal, buckwheat, nut and seed based. If you suspect you have a gluten allergy, intolerance or sensitivity, you should seek guidance from a registered health practitioner.
Hydrate
Buy yourself a pretty glass water bottle and create healthy drinking habits. 2.5-3L / day.
Secret weapon anti-inflammatory foods for everyday
Olive oil *Omega 3 *anti-inflammatory
Green Tea *ECGG *antioxidant
Ginger*gingerol *antioxidant *sulfur-rich *vitamin C *prebiotic (Avoid ginger for Rosacea)
Garlic & onion *quercetin *antioxidant *sulfur-rich *vitamin C *prebiotic
Turmeric*curcuma *antioxidant *vitamin A *vitamin C *prebiotic
Buckwheat*gluten free *anti-inflammatory *protein *fiber *prebiotic
Goji berries *antioxidant *fiber *vitamin C *vitamin A *zinc *prebiotic
Fermented veggies *Antioxidant *fiber *vitamin C *vitamin A *zinc *probiotic
Top supplements & smoothie additions
*Always consult with your health care professional first
Hydrolyzed collagen or marine collagen powder *complete protein
Beetroot and pomegranate powder *antioxidant
Queen Garnet plum concentrate *antioxidant
Practioner approved Zinc, Vitamin C and E supplements
Practitioner-approved prebiotics Lactobacillus Rhamnosus (LGG)
To compliment your inner health, Juniper Australia Organic Skin Care provides natural and calming topical skin care. You can find their extensive, practitioner-only range through their website. https://juniperaustralia.com.au
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