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What Your Skin Tells About Your Digestive Health

What Your Skin Tells About Your Digestive Health

Physical beauty is an inside out process. In order to truly be beautiful and to shine, you must possess internal qualities that manifest themselves outwardly. The same is true concerning the quality and health of our skin. Beautiful skin begins on the inside.

In an article published on the BBC website Good Food, Nutrition therapist Ian Marber explains the digestion to skin correlation, by saying that some of our most common skin problems are directly attributed to our diet. As a matter of fact, skin problems are a great indicator of and gives insight into your overall digestive health. Researchers as far back as 1930 suspected a link between digestive and skin health, and modern research has definitively confirmed that there is, indeed, an important connection. And to put it quite frankly;

“If you want to heal your skin, you must heal your gut.” ~Chris Kresser, M.S., L.Ac

4 Common digestive health related skin problems and solutions

1. Dry Skin

Dry skin can be attributed to dehydration but is also associated with a low-fat diet. Relieving dry skin may not be the first thing we think about when planning our meals, but just like the rest of our bodies, our skin needs certain nutrients to help heal and repair itself and keep itself in optimal condition. Healthy foods can not only keep you hydrated, but they can work on a cellular level to keep your skin smooth and supple. According to skincare experts, eating foods high in salt content or preservatives will produce skin is that is not only puffy, but also skin that is noticeably dry.

Solution:

Experts recommend eating foods that hydrate the skin and that contain good-for-you fats like Omega 3 fatty acids. Foods such as:

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  • Water. The Number one thing you can do to keep your skin hydrated is drink a lot of water.
  • Fatty fish such as salmon, herring, tuna, and trout contain high amounts of omega-3 fatty acids, which help retain moisture and strengthen your skin’s barrier.
  • Nuts are rich in vitamin E, which has long been touted as a skincare savior. Vitamin E protects the skin from oxidative cell damage, and like omega-3 fatty acids, it adds an extra layer of protection from damage from external sources such as UV rays.
  • Avocados are a great source of vitamins C, E, and monounsaturated fats, which aid in moisture retention.
  • Orange and yellow vegetables contain beta-carotene, which is notoriously great for skin. It’s an antioxidant, which help fight dry skin and protect the skin from harmful sun rays and environmental damage. Most of these veggies also contain vitamins A and C, which help repair body tissues and produce collagen.

2. Acne

Our digestive system is the main place where we absorb beauty nutrients from our foods, as well as the main place where we dispel toxins through elimination. If our digestive health isn’t optimal, breakouts, eczema, redness and dull skin can result. When the digestive system struggles to eliminate toxins effectively, it will partner up with other organs and eliminate toxins that way. Since your skin is your body’s largest organ, it’s no surprise that acne, and other skin problems crop up when something’s off internally.

Solution: 

To counteract acne, eliminate foods that contain high amounts of processed sugar, dairy, glueten and soy from your diet for at least three weeks. Experts believe that just eliminating these items from your diet will eliminate break outs and allow your skin to recover.

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They also suggest eating foods rich in omega 3 fatty acids, antioxidants, vitamins C and E, and foods with a high water content.

3. Psoriasis

Psoriasis manifests as red, itchy, skin patches with silvery scales, most commonly on the elbows and knees. The patches are caused by rapid growth and proliferation of cells in the outer skin layers. Sufferers find outbreaks occur most often when they feel rundown. Sunburn, alcohol, smoking, obesity and stress also provoke outbreaks along with trigger foods, which can be identified using an exclusion diet ( always consult your physician before cutting out food groups).

Solution: 

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A diet that includes essential fatty acids (EFAs) from fish oil or cold-pressed nut and seed oils are important to preventing break outs. Your diet should also be low in saturated fat and include anti-inflammatory herbs such as turmeric, red pepper, ginger, cumin, fennel, rosemary and garlic.

4. Eczema

Eczema is a skin condition that usually begins as itchy, patchy redness, often on the hands but it can appear anywhere on the the body. This ailment is most common in children but many adults develop it as well. Although there are many triggers, one of the most common is food sensitivities.

Solution: 

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The most common trigger foods are milk, eggs, fish, cheese, nuts and food additives. Understanding and eliminating the particular foods in your diet that are causing the flare ups is key. Eczema is easier prevented than treated, however when flare ups do occur, foods loaded with omega-3 fats, zinc and vitamin E may help reduce symptoms.

Understanding your unique digestive health needs is the key to beautiful skin. The next time someone tells you that beauty is only skin deep–let them know that beauty is much deeper than that. It’s in your gut..

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Denise Hill

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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