To Heal Your Skin Heal Your Gut

THE GUT-SKIN CONNECTION

There is a direct link between your gut health and skin health.

Even if a skin ailment is related to hormones (endocrine system – oestrogen, testosterone and cortisol) or immune imbalances, all skin conditions begin in your gut.

That’s because all of the organ systems in your body are directly related to the health of your gut microbiome (the trillions of microorganisms that live in your gut).

Dysbiosis (imbalance) of your gut microbiome affects your skin microbiome, which then leads to inflammatory skin conditions.

Your gut microbiome is the causal origin of skin disorders – ground zero!

Poor gut health is directly connected to acne, rashes, skin sensitivities, scalp skin conditions like dandruff, inflammatory skin conditions, poor wound healing, premature skin ageing, rosacea, dermatitis, eczema and psoriasis.

So, whether you want to heal a skin condition or prevent premature ageing – you need to feed your gut microbiome what it needs to be healthy.

HEALING GUT DYSBIOSIS

Gut dysbiosis is an imbalance in the different microorganisms (gut flora) living together in your gut microbiome.

Dysbiosis occurs when beneficial bacteria get overwhelmed by opportunistic (disease-causing) micro-organisms, resulting in increasing levels of inflammation as your immune system tries to cope with the overload.

Gut dysbiosis can lead to chronic inflammation throughout every system in your body, including your skin, scalp, hair and nails.

To heal your gut microbiome, you need to calm inflammation and restore and strengthen the beneficial bacterial balance in your gut.

I want to jump right into a breakfast drink recipe that can help you do that.

But in my reference list, I share links to studies and other clinic blogs so you can learn more about healing your gut microbiome, the gut-skin axis, and the power of proper nutrition.

GUT-SKIN HEALING RECIPE

Our gut-skin anti-inflammatory drink recipe is easy to make and simple to add to your morning routine.

Drink it every morning before breakfast to calm inflammation and encourage multiple prebiotic effects that restore beneficial gut bacteria.

You can also use this recipe to help soothe a yeast (Candida) infection, calm a bacterial urinary tract infection (UTI), soothe an upset gut or moderate an inflammatory immune response.

INGREDIENTS

½ glass of pure filtered or distilled drinking water.

½ fresh lemon.

½-1 teaspoon of finely zested lemon peel.

1-2 teaspoons (5-10 metric mls) of pure Aloe Vera pulp juice.

1 flat teaspoon of Nourish prebiotic drink powder.

2-3 drops of pure Monk Fruit extract to sweeten (optional).

RECIPE INSTRUCTIONS

First thing in the morning, pour half a glass of pure water – filtered or distilled drinking water.

Add one flat metric teaspoon of Nourish. Use a whiz stick blender to mix the powder into the water thoroughly.

Add one to two metric teaspoons (5 -10mL) of aloe vera pulp juice. If your acne is severe, use 10mls of aloe vera pulp.

If you suffer from constipation, you can use 1 metric tablespoon (20mL) of aloe vera juice to soften hardened faeces and promote better bowel function.

Add the juice of half a lemon.

Finally, add half to one teaspoon of finely zested lemon peel. If the taste of one teaspoon of zest is too strong for you, drop it to half a teaspoon.

Stir and drink on an empty stomach.

If you need to add sweetening, use 2-4 drops of pure monk fruit extract or raw, unprocessed honey.

And make sure you rinse your mouth of any residue afterwards so the citric acid in lemon juice doesn’t affect your tooth enamel.

RECIPE NOTES

We use 100% pure cold-pressed aloe vera pulp juice, made by Aloe Vera of Australia, because it’s preservative-free, not reconstituted, and grown in organic conditions.

We stock Aloe Vera pulp juice if you can’t find it locally.

If you’re rushed in the morning, you can make your gut-skin drink the night before and store it in the fridge ready to grab-and-go in the morning.

You can also freeze lemon juice with the zest, ready to go as you need it.

If you require a sweetener, use only organic pure monk fruit extract or pure unprocessed honey.

I recommend you drink our gut-skin recipe every morning until your skin heals.

Once your skin heals, have it once or twice weekly to maintain your gut microbiome and reduce inflammation.

You can download our Gut-Skin Healing Drink Recipe Sheet here to print out as a handy reference.

INGREDIENTS ACTION

Nourish Prebiotic Drink Powder calms, feeds, and promotes the growth and activity of beneficial microorganisms (microflora) that live in your gut (your microbiome).

Organic Aloe Vera pulp juice alleviates inflammation and is an excellent prebiotic for nourishing healthy gut bacteria.

Lemon juice produces alkaline byproducts once it has been metabolised, which calms inflammation.

Lemon zest is rich in a powerful antioxidant called Quercetin, which reduces inflammation, redness, and itching, heals skin damage, and helps restore skin barrier function.

SKIN HEALING FOODS

In my blog, Powerful Skin Healing Nutrition, I share the foods and nutrients that skin loves for healing and preventing damage.

I always urge my clients to quit eating highly refined foods and sugar to reduce inflammation and heal skin conditions.

Swap highly refined foods for lots of berries and veggies and whole grain organic and chemical-free food.

Instead of sugar, use raw honey or Pure Monk Fruit liquid extract, which will also aid skin healing.

Unprocessed honey is prebiotic, antimicrobial, and anti-inflammatory, and contains enzymes that heal skin.

Monk fruit is anti-inflammatory and a safe and healthy sugar alternative that has been used for centuries in Traditional Chinese medicine.

Click on the link to discover more about monk fruit and why quitting sugar is one of the best things you can do for your health.

And I’d love to know the results you achieve.

Leave a comment beneath the blog so we can inspire each other.

All the very best,
Lisa Rieniets ND.

RELATED BLOGS

NOURISH Prebiotic Breakfast Drink Powder

https://www.renerhealthclinics.com.au/nourish-prebiotic-breakfast-drink/

Your Gut Microbiome & Why Prebiotics Are Essential

https://www.renerhealthclinics.com.au/gut-microbiome-prebiotics/

Quit Sugar With Pure Monk Fruit

https://www.renerhealthclinics.com.au/quit-sugar-with-pure-monk-fruit/

Powerful Skin Healing Nutrition

https://www.renerhealthclinics.com.au/powerful-skin-healing-nutrition/

Are Your Cosmetics Harming You?

https://www.renerhealthclinics.com.au/are-your-cosmetics-harming-you/

REFERENCES

GUT MICROBIOME & SKIN HEALTH

De Pessemier B, Grine L, Debaere M, Maes A, Paetzold B, Callewaert C. Gut-Skin Axis: Current Knowledge of the Interrelationship between Microbial Dysbiosis and Skin Conditions. Microorganisms. 2021 Feb 11;9(2):353. doi: 10.3390/microorganisms9020353. PMID: 33670115; PMCID: PMC7916842.

Fang Z, Li L, Zhang H, Zhao J, Lu W, Chen W. Gut Microbiota, Probiotics, and Their Interactions in Prevention and Treatment of Atopic Dermatitis: A Review. Front Immunol. 2021 Jul 14;12:720393. doi: 10.3389/fimmu.2021.720393. PMID: 34335634; PMCID: PMC8317022.

Mahmud, Md. R., Akter, S., Tamanna, S. K., Mazumder, L., Esti, I. Z., Banerjee, S., … Pirttilä, A. M. (2022). Impact of gut microbiome on skin health: gut-skin axis observed through the lenses of therapeutics and skin diseases. Gut Microbes, 14(1). https://doi.org/10.1080/19490976.2022.2096995

Salem I, Ramser A, Isham N, Ghannoum MA. The Gut Microbiome as a Major Regulator of the Gut-Skin Axis. Front Microbiol. 2018 Jul 10;9:1459. doi: 10.3389/fmicb.2018.01459. PMID: 30042740; PMCID: PMC6048199.

Wang X, Li Y, Wu L, Xiao S, Ji Y, Tan Y, Jiang C, Zhang G. Dysregulation of the gut-brain-skin axis and key overlapping inflammatory and immune mechanisms of psoriasis and depression. Biomed Pharmacother. 2021 May;137:111065. doi: 10.1016/j.biopha.2020.111065. Epub 2021 Feb 1. PMID: 33540138.

GUT MICROBIOME & PREBIOTICS

Abdi A, Oroojzadeh P, Valivand N, Sambrani R, Lotfi H. Immunological aspects of probiotics for improving skin diseases: Influence on the Gut-Brain-Skin Axis. Biochem Biophys Res Commun. 2024 Apr 2;702:149632. doi: 10.1016/j.bbrc.2024.149632. Epub 2024 Feb 5. PMID: 38340656.

Bull MJ, Plummer NT. Part 1: The Human Gut Microbiome in Health and Disease. Integr Med (Encinitas). 2014 Dec;13(6):17-22. PMID: 26770121; PMCID: PMC4566439.

Lolou V, Panayiotidis MI. Functional Role of Probiotics and Prebiotics on Skin Health and Disease. Fermentation. 2019; 5(2):41. https://doi.org/10.3390/fermentation5020041

Manning TS, Gibson GR. Microbial-gut interactions in health and disease. Prebiotics. Best Pract Res Clin Gastroenterol. 2004 Apr;18(2):287-98. doi: 10.1016/j.bpg.2003.10.008. PMID: 15123070

Roberfroid M, Gibson GR, Hoyles L, McCartney AL, Rastall R, Rowland I, Wolvers D, Watzl B, Szajewska H, Stahl B, Guarner F, Respondek F, Whelan K, Coxam V, Davicco MJ, Léotoing L, Wittrant Y, Delzenne NM, Cani PD, Neyrinck AM, Meheust A. Prebiotic effects: metabolic and health benefits. Br J Nutr. 2010 Aug;104 Suppl 2:S1-63. doi: 10.1017/S0007114510003363. PMID: 20920376.

Sonnenburg ED, Sonnenburg JL. Starving our microbial self: the deleterious consequences of a diet deficient in microbiota-accessible carbohydrates. Cell Metab. 2014 Nov 4;20(5):779-786. doi: 10.1016/j.cmet.2014.07.003. Epub 2014 Aug 21. PMID: 25156449; PMCID: PMC4896489.

ALOE VERA

Harlev E, Nevo E, Lansky EP, Ofir R, Bishayee A. Anticancer potential of aloes: antioxidant, antiproliferative, and immunostimulatory attributes. Planta Med. 2012 Jun;78(9):843-52. doi: 10.1055/s-0031-1298453. Epub 2012 Apr 19. PMID: 22516934.

Liu, C., Cui, Y., Pi, F., Cheng, Y., Guo, Y., & Qian, H. (2019). Extraction, Purification, Structural Characteristics, Biological Activities and Pharmacological Applications of Acemannan, a Polysaccharide from Aloe vera: A Review. Molecules, 24(8), 1554. https://doi.org/10.3390/molecules24081554

Quezada MP, Salinas C, Gotteland M, Cardemil L. Acemannan and Fructans from Aloe vera (Aloe barbadensis Miller) Plants as Novel Prebiotics. J Agric Food Chem. 2017 Nov 22;65(46):10029-10039. doi: 10.1021/acs.jafc.7b04100. Epub 2017 Nov 8. PMID: 29072072.

Radha MH, Laxmipriya NP. Evaluation of biological properties and clinical effectiveness of Aloe vera: A systematic review. J Tradit Complement Med. 2014 Dec 23;5(1):21-6. doi: 10.1016/j.jtcme.2014.10.006. PMID: 26151005; PMCID: PMC4488101.

LEMON JUICE & PEEL (ZEST)

Beken B, Serttas R, Yazicioglu M, Turkekul K, Erdogan S. Quercetin Improves Inflammation, Oxidative Stress, and Impaired Wound Healing in Atopic Dermatitis Model of Human Keratinocytes. Pediatr Allergy Immunol Pulmonol. 2020 Jun;33(2):69-79. doi: 10.1089/ped.2019.1137. Epub 2020 May 21. PMID: 34678092; PMCID: PMC8443267.

Biernatkaluza E, Schlesinger N. SAT0318 Lemon Juice Reduces Serum Uric Acid Level Via Alkalization of Urine in Gouty and Hyperuremic Patients- A Pilot Study, Annals of the Rheumatic Diseases 2015;74:774. (Alkalising)

Chen H, Lu C, Liu H, Wang M, Zhao H, Yan Y, Han L. Quercetin ameliorates imiquimod-induced psoriasis-like skin inflammation in mice via the NF-κB pathway. Int Immunopharmacol. 2017 Jul;48:110-117. doi: 10.1016/j.intimp.2017.04.022. Epub 2017 May 10. PMID: 28499194. (Anti-psoriasis effect)

Jelang Jelku D Sangma, Jessie Suneetha W, B Anila Kumari. Concepts of acid alkaline diet. Pharma Innovation 2019;8(4):932-935. (Alkalising)

Lim HJ, Kang SH, Song YJ, Jeon YD, Jin JS. Inhibitory Effect of Quercetin on Propionibacterium acnes-induced Skin Inflammation. Int Immunopharmacol. 2021 Jul;96:107557. doi: 10.1016/j.intimp.2021.107557. Epub 2021 Mar 31. PMID: 33812252. (Acne)

Maramaldi, G., Togni, S., Pagin, I., Giacomelli, L., Cattaneo, R., Eggenhöffner, R., & Burastero, S. E. (2016). Soothing and anti-itch effect of quercetin phytosome in human subjects: a single-blind study. Clinical, Cosmetic and Investigational Dermatology, 9, 55–62. https://doi.org/10.2147/CCID.S98890

Okselni T, Septama AW, Juliadmi D, Dewi RT, Angelina M, Yuliani T, Saragih GS, Saputri A. Quercetin as a therapeutic agent for skin problems: a systematic review and meta-analysis on antioxidant effects, oxidative stress, inflammation, wound healing, hyperpigmentation, aging, and skin cancer. Naunyn Schmiedebergs Arch Pharmacol. 2024 Dec 30. doi: 10.1007/s00210-024-03722-3. Epub ahead of print. PMID: 39738831.

Wang J, Bian Y, Cheng Y, Sun R, Li G. Effect of lemon peel flavonoids on UVB-induced skin damage in mice. RSC Adv. 2020 Aug 26;10(52):31470-31478. doi: 10.1039/d0ra05518b. PMID: 35520688; PMCID: PMC9056540. (UV skin damage)

Zaborowski MK, Długosz A, Błaszak B, Szulc J, Leis K. The Role of Quercetin as a Plant-Derived Bioactive Agent in Preventive Medicine and Treatment in Skin Disorders. Molecules. 2024; 29(13):3206. https://doi.org/10.3390/molecules29133206.

HONEY

Eteraf-Oskouei T, Najafi M. Traditional and modern uses of natural honey in human diseases: a review. Iran J Basic Med Sci. 2013 Jun;16(6):731-42. PMID: 23997898; PMCID: PMC3758027.

Majtan, J., Bohova, J., Horniackova, M., Klaudiny, J. and Majtan, V. (2014), Anti-biofilm Effects of Honey Against Wound Pathogens Proteus mirabilis and Enterobacter cloacae. Phytother. Res., 28: 69-75. https://doi.org/10.1002/ptr.4957

MONK FRUIT

Gong X, Chen N, Ren K, Jia J, Wei K, Zhang L, Lv Y, Wang J, Li M. The Fruits of Siraitia grosvenorii: A Review of a Chinese Food-Medicine. Front Pharmacol. 2019 Nov 22;10:1400. doi: 10.3389/fphar.2019.01400. Erratum in: Front Pharmacol. 2020 Jan 30;10:1627. PMID: 31849659; PMCID: PMC6903776.

Muñoz-Labrador A, Lebrón-Aguilar R, Quintanilla-López JE, Galindo-Iranzo P, Azcarate SM, Kolida S, Kachrimanidou V, Garcia-Cañas V, Methven L, Rastall RA, Moreno FJ, Hernandez-Hernandez O. Prebiotic Potential of a New Sweetener Based on Galactooligosaccharides and Modified Mogrosides. J Agric Food Chem. 2022 Jul 27;70(29):9048-9056. doi: 10.1021/acs.jafc.2c01363. Epub 2022 Jul 13. PMID: 35830712; PMCID: PMC9335866.