If you are tuned into trends in the wellness world, you have likely heard the term “microbiome” thrown around in recent years. Typically, it is being used to describe the trillions of microorganisms that are residing in your gut. This population of bacteria influences many aspects of human health, from immunity and disease prevention, to digestion, to mental wellbeing.
The basics of the skin microbiome
The skin microbiome is the colony of microorganisms living on the skin. Colonization first occurs during birth. The skin is our largest organ, and serves the function of being a protective barrier. It is the human body’s direct contact with the outside world. The bacteria, fungi, and viruses included in the skin microbiome (which are known to be either harmless, and in some cases beneficial), is thought to protect our skin and thus inner environment against more harmful pathogens and other organisms. And whereas when you think about skin, you might picture only the observable surface, there are actually three major layers. These microorganisms are now known to reside in all, even in the deepest subcutaneous fat layer. As a result, the skin microbiome communicates with our immune system to fight infection.
Research is clearly highlighting the link between our microbiome and health. When it comes to skin health specifically, the beneficial bacteria living on your skin can be a major factor in skin-related issues. A tendency towards acne, rosacea, dermatitis, and even a psoriasis diagnosis is influenced by the health (or lack thereof) skin bacteria. This is mainly due to the connection between these disorders and inflammation, and skin microbes both mitigate and fight inflammation.
How you can take care of your skin microbiome
In 2020, hand sanitizer has become a daily staple on par with your wallet and phone. While it has been necessary to ensure you are staying safe with hand-washing practices, a downside of over sanitizing has been at the expense of your skin microbiome. Additionally, pH balance is important to consider with hygiene. Healthy skin bacteria thrive at a more acidic pH of 5.4 to 5.9. Soap, shampoo, and other skin care products tend to have a more alkaline (i.e. higher) pH. It may be easier said than done, but try not to over-wash. If possible, choose “clean” skincare products with natural ingredients (I think coconut oil can be used for anything!), and refrain from washing your hair every day.
Know that what you put in your body, is just as important as what you put on it when it comes to nourishing your skin microbiome. Probiotics and prebiotics are clearly connected to the health of your gut microbes, and while more research is needed to make the connection to the health of the skin microbiome, it couldn’t hurt to increase the intake of these foods. Furthermore, inflammatory foods, and your individual triggers should be removed. The former includes gluten, grains, dairy, soy, corn, and refined sugar. The latter are those that cause you irritation specifically. To determine what those foods are, I recommend taking a food sensitivity test.
Exercise, and working up a sweat can be a way to take care of your skin microbiome. Any form of movement will be beneficial for circulation, thus bringing oxygen to the surface. Sweating is a physiological reaction that has a very cleansing effect.
Lastly, try applying probiotics topically on the skin. You can make your own with yogurt or kefir, or now there are skincare lines specifically promoting probiotics in their products.
The bottom line when it comes to your skin microbiome
With the rise of the clean beauty industry, it is becoming known that what you put on your skin matters. We are aware that eating well is important for good health; that food is information for your cells, and nourishes you from the inside out. With this exciting research on the skin microbiome, you can also promote health from the outside in.
