The Connection Between Gut Health and Skin Health

Tags

acne, bacteria, balanced diet, bodily functions, dermatitis, digestive health, digestive tract, dysbiosis, fibre, fungi, gut health, gut microbiome, gut-brain axis, gut-skin axis, gut-skin relations, health problems, healthcare practitioners, immune function, inflammation, metabolism, microbes, minerals, overall health, radiant skin, regular exercise, scientists, skin health, skin issues, sleep, stress response, viruses, Vitamin D, vitamin K, well-being

Image Source

The connection between gut health and skin health has become a hot topic in recent years, as scientists and healthcare practitioners have come to understand the importance of the gut-skin relations in overall health and well-being. The gut-skin axis refers to the relationship between the gut microbiome and the skin, and how imbalances in the gut can manifest as skin issues.

The gut microbiome is the collection of microorganisms that live in the digestive tract, which includes bacteria, viruses, fungi, and other microbes. These microorganisms play a crucial role in maintaining digestive health, immune function, and overall well-being. When the balance of these microorganisms is disrupted, it can lead to a condition known as dysbiosis, which has been linked to a variety of health problems, including skin issues.

Studies have shown that the gut microbiome can directly influence the health of the skin. For example, a study ^[1] published in the Journal of Investigative Dermatology found that mice with imbalanced gut microbiota had more severe symptoms of skin inflammation and dermatitis than mice with healthy gut microbiota. Another study ^[2] published in the Journal of Clinical and Aesthetic Dermatology found that patients with acne had a higher prevalence of intestinal dysbiosis compared to those without acne.

One reason for this connection is the fact that the gut microbiome plays a crucial role in regulating the immune system. When the gut microbiome is imbalanced, it can lead to increased inflammation in the body, which can manifest as skin issues such as acne, rosacea, and eczema. Additionally, the gut microbiome is involved in the production of certain nutrients that are essential for skin health, such as vitamin D and vitamin K.

Furthermore, the gut-skin axis is also influenced by the gut-brain axis, which refers to the communication between the gut and the brain. The gut-brain axis is responsible for regulating many bodily functions, including digestion, metabolism, and stress response. When the gut-brain axis is disrupted, it can lead to increased stress and anxiety, which can also manifest as skin issues.

There are several ways to support gut health and promote healthy skin. One of the most important is to eat a healthy, balanced diet that is rich in fibre, vitamins, and minerals. This can help to promote the growth of beneficial gut bacteria and reduce inflammation in the body.

In addition to diet, there are several other lifestyle factors that can impact gut health and skin health. For example, getting regular exercise, managing stress, and getting enough sleep are all important for maintaining a healthy gut microbiome and promoting overall well-being.

The bottom line is, the connection between gut health and skin health is a complex and multifaceted one. By understanding the role that the gut microbiome plays in skin health, we can take steps to support our gut health and promote healthy, radiant skin. Whether it’s through diet, exercise, or other lifestyle factors, there are many ways to support the gut-skin axis and promote optimal health and well-being.

Sources:

1: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6920876/

2: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7584556/

Five of the Best Supplements for Beautiful Skin

Tags

back, bacteria, balanced diet, betacarotene, bilberry fruit, body, breakouts, chest, clarified, clear skin, CoEnzyme Q10, collagen, dehydrated, diet, dietary restriction, dry, drying, face, fatty acid, fine lines, French maritime pine bark extract, grapeseed, grapeseed extract, green tea, gut biome, hair, harsh chemicals, healthy, healthy skin, hydrate, hydration, I make a six, intensive, lutein, lycopene, melon concentrate, minerals, moisturiser, MSM, nails, omega-3, plumpness, problem skin, radiant, science lead, shinier, shoulders, skin issues, smooth, stronger, superoxide dismutase, supple, supplement, thicker, turmeric root, vitamin A, Vitamin C, vitamins, water, wrinkles, yeast, younger, zinc

Photo by Anna Shvets: https://www.pexels.com/photo/red-white-and-yellow-medication-pills-3683077/

As well as following a targeted skincare regime which is made up of products for your specific skin type, one of the best ways to ensure your complexion is in the best condition possible is by following a healthy, balanced diet and making sure you drink enough water. However, making sure that you get the correct amount of vitamins and minerals in your diet isn’t always easy, especially if you have any type of dietary restriction. One of the brands that we carry, Advanced Nutrition Programme, creates supplements which contain patented combinations of the correct vitamins, minerals and phytonutrients to tackle a number of different skin issues. Here are five of our favourites:

Advanced Nutrition Programme Skin Accumax

This supplement is an all-around skin saver, combining vitamin A, vitamin C, vitamin E and phytonutrients to work from the inside out to support healthy skin. It’s completely free from harsh chemicals and contains a combination of ingredients that works to feed every cell in the body to help support all areas including face, chest, back and shoulders without drying out the skin.

Advanced Nutrition Programme Skin Clear Biome

Many of the signals which control the rest of our body come from the gut biome, and if this is off kilter, it can have a knock-on effect on your health. Advanced Nutrition Programme Skin Clear Biome contains four specific strains of yeast and bacteria, as well as other ingredients like zinc, which work to rebalance your gut biome and deal with the underlying causes of problem skin. Skin will be clarified and free from breakouts. 

Advanced Nutrition Programme Skin Collagen Support

As we age, our body stops making some of the vital elements, such as collagen, which keep us looking youthful. This means that the skin loses its plumpness, and fine lines and wrinkles become more apparent. These plant-based capsules are packed with a clever cocktail of vitamin C, zinc, MSM, grape seed extract and melon concentrate which is rich in superoxide dismutase to help activate your skins’ collagen for younger looking skin. 

Advanced Nutrition Programme Skin Moisture IQ

If you suffer from very dry skin, sometimes simply applying moisturiser isn’t enough to restore your skin to a normal level of hydration. Advanced Nutrition Programme Skin Moisture IQ is a science-led, 28-day smart supplement system uniquely formulated to hydrate dry and dehydrated skin. Carefully calibrated to support the appearance of hydrated, smooth, supple and radiant skin across the whole body, Skin Moisture IQ delivers an intensive moisture shot to skin, working from the inside out.

Advanced Nutrition Programme Skin Ultimate

This 28-day modern vitamin supplement system doesn’t just work on the skin – it also helps to maintain optimal hair and nail health, too. It contains a combination of vitamins A and D, as well as omega 3 and omega 6 fatty acids, a wide range of antioxidants derived from extracts of green tea, grapeseed, turmeric root, bilberry fruit, betacarotene, lutein and lycopene, AND coenzyme Q10 and French maritime pine bark extract! The supplements are conveniently packaged for daily use and with just 4 weeks of use, you’ll enjoy thicker, shinier hair, stronger nails and clearer skin.

Quit smoking for good in 2020

Tags

addictive nature, alcohol, ashtrays, bad, balanced diet, bathroom mirror, better, bin, cancer, cash, cigarettes, cigarettes are expensive, Cold turkey, dance class, dirt, eating well, family and friends, fitness levels, fitter, fridge door, fruit and veggies, get fit, GP, gross, gum, habits, health, healthier, healthier you, jar, join a gym, kitchen cupboards, lighters, lighting up, lozenges, maintaining your weight, make a list, matches, money box, netball team, nicotine, people, pocket, professionals, put on weight, quit, quitting, reminded, right headspace, save, save money, smell, smoke, smoked, smoking, stubs, substitute, sugary snacks, support, takeaways, talk, teeth, temptation, thirty a day, toxicity, treat yourself, vices, wash your bedding, waste of money, water, willpower, written down

Like so many vices, people know that smoking is bad for them, but giving up can be hard.

There is no getting away from the addictive nature of cigarettes, but stopping is the best you can do for your health, and it won’t hurt your pocket either.

Let’s have a look at how you can get away from the smoke, nicotine, smell and toxicity of one of the worst habits in the world.

Make a list
Having all the reasons you are quitting, written down in black and white can be a great way to kick things off. Whether it is to smarten up your teeth, keep cancer at bay, save money, smell better or just be healthier, write down your reasons. Next, stick them on the fridge door, kitchen cupboards, bathroom mirror and add to your phone so you are reminded all the time – and when you are feeling like cracking and lighting up, those words will help see you through.

Have a clear out
The dirt and smell of smoking is pretty gross, so having a clean-up can help get you in the right headspace to quit for good. Get rid of all the ashtrays, put lighters and matches in the bin, chuck out any old packs, find stubs in the garden and bin them. Then, open the windows in the house, and your car, and have a really good clear up. Wash your bedding, put throws and cushions through the machine, and a valet is good if you smoked when you drove.

Talk about it
Family and friends will be used to seeing you smoke, so let them know you are stopping. Some might join you, but at least if they know you are quitting then they shouldn’t offer you one when they see you, you don’t need temptation to be placed in your path.

Think about what you eat
A lot of people find that they put on weight when they quit smoking, but it doesn’t have to be that way. Eating a balanced diet and not adding in lots of sugary snacks and takeaways is the key to maintaining your weight. Drink plenty of water, stock up on fruit and veggies, and don’t up your alcohol intake as a substitute for smoking.

Get fit
Just as eating well, you might also want to consider doing some more exercise, or taking it up for the first time again. Maybe join a gym, go to a new dance class with a friend or join a local netball team who are looking for new players. Yes, you might find that smoking has had an impact on your fitness levels, but keep at it and in time you’ll get fitter, be able to keep up with others, but more importantly you will become a better, healthier you.

Keep your cash
There is no escaping the fact that cigarettes are expensive and a total waste of money. Whether you were on three a day or thirty a day, get a jar or money box and put the money you were spending on your habit, in it. At the end of the year, treat yourself to something you really want – we think you will be surprised at just how much you’ll save.

Ask the professionals
Before you do give up, maybe speak to your GP or pharmacist and make sure you have the support you need. Yes, you can go cold turkey and place your bets on willpower, but with gum, lozenges and groups out there to help you quit, you don’t have to go it alone.

Good luck and well done for taking the first step towards being a better you.

Team Pure Beauty

How to pack a healthy lunchbox

Tags

apple, bacon, balanced diet, balanced midday meal, Beef and broccoli, bows, brie, brown, carbs, carrot and coriander, carrots, cheese sandwich, cherry tomatoes, chicken noodle, chicken pasta, chocolate, chocolate bar, cold, cucumber, delicious, easy, egg, flapjack, flask, flatbreads, fridge, ham, healthy, High-fibre brown, hot, hungry, lentil, lunch, lunch staple, lunchbox, meal, Mexican bean, microwave, midday, Mixed beans, napkins, nutrient-dense sandwiches, nuts, olive rolls, packet of crisps and an apple, pasta, peppers, pickles, pitta, Protein pots, quick nutritious options, rice, rice salads, rumbling tummy, salad, salmon, Salmon pasta, sardines, satisfied, sauces, shapes, smoothie, soda bread, soup, spinach, sweet, sweetcorn, tortillas, tummy, tuna and tomatoes and teriyaki chicken, vegetable, veggie sausage pasta, veggies, white, wholemeal bagels

A cheese sandwich, packet of crisps and an apple might be a throwback from the ‘80s but for many of us it’s whatever we can make quickly, or buy, that gets put into our lunchbox.

While we know we need to eat a balanced midday meal, the reality can look very different, often grabbing something on the go that will only leave us hungry and reaching for a chocolate bar come 4pm.

We have had a look at some easy, quick nutritious options that will keep hunger at bay and they taste pretty good too!

Pasta pack ups
We know people worry about carbs, but pasta can be a brilliant lunch staple that can be eaten hot or cold. Whether you go for white or brown, lentil or rice in bows or shapes is up to you, but there is so much choice out there you can have something different each day of the week. Salmon pasta, chicken pasta and veggie sausage pasta can be made the night before and eaten straight from the fridge at midday or popped in the microwave and you’ll have a hot meal in minutes. You can add veggies or salad as well as sauces and pickles to create a lunch that is healthy and nourishing and won’t leave you with a rumbling tummy come 2pm.

Rice salads
High-fibre brown rice is a really good way to ensure you are left feeling satisfied all afternoon. Just as with pasta, there are a lot of ingredients that can be added from sardines, egg, ham and cheese and if you throw in some cherry tomatoes, cucumber, peppers and nuts, you will be the envy of the office.

Protein pots
We all know that we need protein for a balanced diet, but we don’t always get enough to help us get through the day without flagging. Beef and broccoli, tuna and tomatoes and teriyaki chicken are all tasty, easy lunchtime eats. Mixed beans, spinach, sweetcorn and sweet potatoes can all be added to pack out the protein and prevent you from running on empty during the afternoon.

Have a wrap
If bread isn’t for you but you want some energy giving carbs, flatbreads and tortillas are a good alternative. Peanut butter and carrots, salmon and veggies as well as humous and peppers are good ideas and you can load them up with salad to help get to your five a day. Warning; take napkins as these can get messy but they are so worth it.

Soup on the go
If you are busy but want something warm and filling, soup in a flask is a good option. Yes, you can open a can and bung it in the microwave but Mexican bean, vegetable, carrot and coriander and chicken noodle are super easy to make and if you cook in batches and freeze you will have something ready and waiting for you to take to work. Add in an apple and a smoothie, and you will be keeping bugs and hunger away as you boost your immune system with vitamins!

Super sarnies
OK, we can’t go without mentioning sandwiches, but there is more to this lunchtime basic than white sliced as soda bread, pitta, olive rolls and wholemeal bagels are all there for the taking. Bacon, brie, turkey, cottage cheese and avocado are the ingredients of lunchtime dreams and make delicious, nutrient-dense sandwiches that will make you want midday to come around fast.

Something sweet
You don’t have to stick to savoury at lunchtime. A fruit salad, yogurt with sliced banana, homemade flapjack with dried apricots and even a square or two of dark chocolate will give you something sweet to enjoy without overloading on nasties.

Why not make a batch of blueberry muffins on a Sunday, put them in an airtight box, or freeze half, and you will have something sweet a tasty to add to your lunchbox all week long.

Team Pure Beauty

Be Healthy on World Heart Day

Tags

alcohol, ardines, balanced diet, blood, blood pressure, blood pumping, blood stream, blood vessel walls, body, breath, brown rice, carbon monoxide, chat, cholesterol levels, cigarette smoke, comfortable weight, cycling to work, dance class, death, feel good endorphins, fish, fit, fresh tuna, fresh veg, fruit, global mortality, good fats, GP, heart attack, heart disease, jogging with a friend, laugh, lifestyle factors, live life to the full, love, mental health, moderate physical activity, nicotine, omega-3 fats, overweight, oxygen, protect, protein, quit smoking, regular, risks, salmon, salt and sugar, saturated and trans fats, scales, smoking, Stop Smoking, stretch your legs, strokes, tar, unsaturated fats, vegetables, vessels, Walking to the shops, weight, well, well being, whole grains, World Heart Day, World Heart Federation, world leaders

Did you know that 29 September is World Heart Day?

Well it is and the event came around in 2012 when world leaders together with the World Heart Federation committed to reducing global mortality from non-communicable diseases (NCDs) by 25% by 2025.

The World Heart Federation says that cardio vascular diseases, including strokes and heart disease, are the world’s leading cause of death and claim around 17.5 million lives each year.

The thing is, not only does your heart power your whole body but it also lets you love, laugh and live life to the full, so World Heart Day is a good time to assess just how well you are treating it.

We have some easy to follow tips that will keep not only your heart, but your whole body fit and well.

Stop Smoking
One of the single best things you can do to keep your heart healthy, is to quit smoking. Smoking increases the risk of a heart attack as well as heart disease and strokes but the good news is, the moment you quit, the risks are reduced. So, why is smoking so bad for your heart? Well, firstly it affects the vessels that supply blood to your heart, damages the blood vessel walls and reduces the amount of oxygen in your blood stream. On top of this, cigarette smoke contains thousands of chemicals including nicotine, tar and carbon monoxide which make your heart beat, and work faster while making it harder for you to breathe. Quitting isn’t easy, but it is the best thing you can do for your health.

Look at Your Diet
A balanced diet of fruit, vegetables, whole grains, protein and good fats can help maintain your weight, blood pressure and cholesterol levels. All of these contribute to well-being and a healthy heart. Reducing the amount of salt and sugar you eat is a good idea and replacing saturated and trans fats with unsaturated fats can help reduce your risk of heart disease.

Eat Fish
Eating fish at least twice a week, including a portion of oily fish, can help keep your heart healthy. Sardines, fresh tuna and salmon are all fantastic sources of healthy omega-3 fats, which can help protect against heart disease, so add them to the shopping list and enjoy with fresh veg and brown rice.

Drink Less
It might sound like we are be super-boring, but cutting down your alcohol intake can help your heart as well as your waist line. Men and women are advised not to drink more than 14 units a week and it is good idea to have alcohol free days each week.

Be Active
Regular, moderate physical activity is great for your heart health and just 30 minutes of activity, five days a week can make a difference. Walking to the shops, cycling to work, jogging with a friend and taking a dance class will get your heart rate up and blood pumping around your body. Those feel good endorphins will also be flying around your body helping your mental health too. Also remember, if you work at a desk, get up and stretch your legs and ease your shoulders once an hour and even walking up and down the stairs will help breathe life back into your body.

Weigh In
It is believed that being overweight can increase your risk of heart disease, so keep an eye on the scales and how your jeans feel.

By combining all the lifestyle factors, we have talked about here, you should be able to find a comfortable weight, but if you are struggling, have a chat with your GP who will be able to help.

Team Pure-Beauty