Introduction
When it comes to achieving clear, glowing skin, external treatments, are just one part of the solution. As to heal the skin, we often need to address other systems in our body independent of the skin itself. This is because of the interconnection of body systems and the interplay of these. The skin acts as a mirror reflecting internal imbalances, meaning that conditions such as acne, eczema, and psoriasis are often signs of deeper systemic issues. A holistic, evidence-based approach to skincare considers internal health as a fundamental factor in overall skin health.
A holistic approach to skin healing recognizes that no two individuals experience skin concerns in exactly the same way. The root causes of skin conditions vary from person to person, which is why a personalized, targeted approach is essential for achieving long-term healing. Rather than focusing solely on surface-level symptoms, holistic skin health considers the body as a whole, addressing the deeper imbalances that may be contributing to skin issues.
Some of the most common underlying factors affecting skin health include:
Compromised gut health: The gut-skin connection plays a crucial role in overall skin function. Conditions such as leaky gut, dysbiosis (imbalanced gut bacteria), or food intolerances can trigger systemic inflammation, leading to concerns like acne, rosacea, or eczema.
Hormonal imbalances: Fluctuations in hormones—such as estrogen, progesterone, and androgens—can lead to excess oil production, breakouts, pigmentation, or conditions like PCOS-related acne.
Impaired detoxification: The liver and other detox pathways (such as the lymphatic system) play a key role in eliminating toxins. When detoxification is sluggish, the body may attempt to excrete toxins through the skin, leading to congestion, breakouts, or dullness.
Chronic inflammation: Persistent inflammation from diet, lifestyle, environmental toxins, or internal imbalances can manifest in the skin as redness, irritation, or inflammatory conditions like psoriasis and eczema.
Stress and dysregulated Hypothalamic-Pituitary-Adrenal (HPA) axis: Chronic stress can disrupt cortisol levels, weaken the skin barrier, and contribute to inflammatory skin issues. When the HPA axis (the body’s central stress response system) becomes dysregulated, it can lead to increased oil production, slowed wound healing, and skin sensitivity.
To best treat and heal the skin a naturopath will assist in understanding what the driving factors to your particular skin complaints are and in some cases further testing will be required to get to the root of the problem. Treatment is tailored to each individual and can include various nutritional recommendations whether that be through food and dietary changes or in some cases of nutrient deficiency, prescription nutraceuticals can be of great benefit. In cases of impaired detoxification or other imbalances, herbal medicine can be utilised to further assist in restoring balance. Skin is more complex than just what we topically put onto our skin, by identifying and addressing these root causes, a holistic approach not only improves skin health but also promotes overall well-being, ensuring long-lasting results rather than temporary fixes.
Understanding Skin Issues
Acne, Eczema, and Psoriasis: More Than Skin Deep
Common skin conditions are frequently tied to internal factors. Acne, for example, is closely linked to hormonal fluctuations and inflammation. Eczema is associated with immune dysfunction and gut health, while psoriasis has strong ties to systemic inflammation and immune dysregulation. Addressing these issues requires an inside-out approach.
Root Causes: The Internal Triggers of Skin Conditions
Inflammation, hormonal imbalances, and nutrient deficiencies are at the core of many skin disorders. Chronic inflammation can be triggered by poor diet, stress, or gut dysbiosis, while hormonal fluctuations—particularly in androgens—often exacerbate breakouts.
Deficiencies in key vitamins and minerals further impair skin healing and resilience.
The Holistic Approach to Skincare
Nutrition’s Impact
Diet plays a fundamental role in skin health. Nutrient-dense foods help reduce inflammation, support skin repair, and maintain a healthy barrier function. Conversely, processed foods high in refined sugars and unhealthy fats when eaten in excess or regularly contribute to oxidative stress and inflammation, worsening skin conditions.
Key Nutrients for Healthy Skin
Zinc: The Skin-Healing Mineral
Zinc is a crucial mineral for modulating inflammation and supporting skin repair. Research has shown that zinc supplementation can significantly improve acne by reducing sebum production and inhibiting bacterial growth on the skin.
Vitamin A: Essential for Skin Integrity
Vitamin A plays a key role in maintaining healthy skin by promoting cell turnover and reducing inflammation. Retinoids, derivatives of vitamin A, are commonly used in dermatology to treat acne and other skin conditions.
Omega-3 Fatty Acids: Inflammation Fighters
Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, help reduce systemic inflammation and support a healthy skin barrier. Studies suggest that omega-3s can improve symptoms of eczema and psoriasis by modulating the immune response.
Hormonal Balance and Skin Health
Understanding Hormonal Fluctuations
Hormones such as androgens, insulin, and cortisol play a major role in skin health. Excess androgens can stimulate oil production, leading to acne, while insulin spikes from high-glycemic diets exacerbate breakouts. Chronic stress can increase cortisol levels, further triggering inflammation and skin irritation.
Nutrition for Hormonal Balance
Balancing hormones through diet can significantly improve skin health. Foods rich in protein, fiber, healthy fats, and antioxidants—such as colourful fruits and veggies, dark leafy greens, nuts, and seeds—help stabilise blood sugar and support hormonal equilibrium.
Gut Health and Skin Connection
Role of Gut Health
The gut-skin axis is a crucial component of holistic skincare. Poor gut health, including dysbiosis and leaky gut syndrome, can trigger systemic inflammation and exacerbate skin conditions.
Probiotics and Prebiotics
Probiotics help maintain a healthy gut microbiome, while prebiotics provide nourishment for beneficial bacteria. Research suggests that probiotics can improve acne and eczema by reducing inflammation and enhancing the skin barrier function.
Environmental Impact on Skin Health
Reducing Exposure to Toxins
Environmental pollutants, chemicals in skincare products, and toxins in food can all negatively affect skin health. Exposure to heavy metals, air pollution, and endocrine-disrupting chemicals (such as parabens and phthalates) can contribute to inflammation, oxidative stress, and premature aging.
Choosing Natural Skincare Products
Opting for natural, non-toxic skincare products can help protect the skin from harmful chemicals. Look for ingredients such as:
Jojoba oil: Hydrates the skin and mimics the skin’s natural sebum.
Rosehip oil: Rich in antioxidants and essential fatty acids for skin repair.
Shea butter: Provides deep moisture and supports the skin barrier.
Aloe vera: Soothes inflammation and enhances hydration.
Importance of Clean Air and Water
Purifying indoor air and drinking clean, filtered water can reduce exposure to skin-damaging toxins. Investing in air purifiers and using water filters can minimise the impact of pollutants on skin health.
Stress Management and Skin
Impact of Stress on Skin Health
Stress is a significant contributor to skin issues, as it elevates cortisol levels, weakens immune function, and increases inflammation. Studies show that chronic stress can worsen acne, eczema, and psoriasis.
Stress-Reduction Techniques
Incorporating mindfulness, yoga, and proper sleep hygiene can help regulate stress hormones and improve skin health. Deep breathing exercises and adaptogenic herbs like Withania somnifera can also support the body’s stress response.
Building a Holistic Skincare Routine
Nutritional Foundation
A diet rich in whole foods, antioxidants, and essential nutrients forms the foundation of healthy skin. Prioritising hydration and reducing inflammatory foods is key to maintaining a clear complexion.
Balanced Lifestyle Choices
Regular exercise, proper hydration, and adequate sleep all contribute to skin health. Movement enhances circulation and nutrient delivery to the skin, while sleep allows for cellular repair and regeneration.
Recipes For Glowing Skin: Anti- Inflammatory : Mediterranean Inspired
Nourish Bowl
References, Further Reading
Abbasi, F., Haghighat Lari, M. M., Khosravi, G. R., Mansouri, E., Payandeh, N., & Milajerdi, A. (2024). A systematic review and meta-analysis of clinical trials on the effects of glutamine supplementation on gut permeability in adults. Amino Acids, 56(1). https://doi.org/10.1007/s00726-024-03420-7
Armari, M., Zavattaro, E., Trejo, C. F., Galeazzi, A., Grossetti, A., Veronese, F., Savoia, P., & Azzimonti, B. (2024). Vitis vinifera L. Leaf extract, a microbiota green ally against infectious and inflammatory skin and scalp diseases: An in-depth update. Antibiotics, 13(8), 697. https://doi.org/10.3390/antibiotics13080697
Gupta, M., Mahajan, V. K., Mehta, K. S., & Chauhan, P. S. (2014). Zinc therapy in dermatology: A Review. Dermatology Research and Practice, 2014, 1–11. https://doi.org/10.1155/2014/709152
Huang, T.-H., Wang, P.-W., Yang, S.-C., Chou, W.-L., & Fang, J.-Y. (2018). Cosmetic and therapeutic applications of fish oil’s fatty acids on the skin. Marine Drugs, 16(8), 256. https://doi.org/10.3390/md16080256
Januszewski, J., Forma, A., Zembala, J., Flieger, M., Tyczyńska, M., Dring, J. C., Dudek, I., Świątek, K., & Baj, J. (2023). Nutritional supplements for skin health—a review of what should be chosen and why. Medicina, 60(1), 68. https://doi.org/10.3390/medicina60010068
Lee, Y. B., Byun, E. J., & Kim, H. S. (2019). Potential role of the microbiome in acne: A comprehensive review. Journal of Clinical Medicine, 8(7), 987. https://doi.org/10.3390/jcm8070987
Sánchez-Pellicer, P., Navarro-Moratalla, L., Núñez-Delegido, E., Ruzafa-Costas, B., Agüera-Santos, J., & Navarro-López, V. (2022). Acne, microbiome, and probiotics: The gut–skin axis. Microorganisms, 10(7), 1303. https://doi.org/10.3390/microorganisms10071303
Thomsen, B. J., Chow, E. Y., & Sapijaszko, M. J. (2020). The potential uses of omega-3 fatty acids in dermatology: A Review. Journal of Cutaneous Medicine and Surgery, 24(5), 481–494. https://doi.org/10.1177/1203475420929925
U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - vitamin A and carotenoids. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/?uid=25f34d09c9e2fs16
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