The obsession with gut microbes continues to grow as numerous studies highlight their impact on our physical and mental health. However, scientists have also been investigating the microbes on our skin, another crucial part of our microbiome. Your skin, the largest organ in your body, is covered in microbes, around 1.5 trillion of them per square inch. These microbes play a significant role in protecting your skin from harmful pathogens by making it more acidic. In order to maintain healthy skin, it’s important to support these microbes. Here are some suggestions based on the latest scientific research.
1. Eat prebiotics and probiotics: While prebiotics (found in fiber-rich foods like onions and leeks) and probiotics (found in foods with “good” bacteria like yogurt and sauerkraut) primarily benefit your gut microbiome, they also have an indirect influence on the microbes on your skin through their impact on the immune system. Additionally, studies have shown that eating more vegetables rich in carotenoids can improve skin health and protect against the damaging effects of UV light.
2. Wash behind your ears and between your toes: A recent study published in the journal Frontiers in Microbiology found that areas like behind the ears and between the toes may have fewer species of microbes, including more pro-inflammatory ones that can lead to skin diseases like eczema. Properly washing these areas can help maintain a diverse and healthy skin microbiome.
3. Don’t clean your skin too much: While it’s important to wash your skin, avoid using harsh cleansers or scrubbing vigorously as this can damage the skin’s natural defenses, including the “good” bacteria. Additionally, moisturizing after washing can help restore natural oils and maintain skin hydration.
4. Choose a partner with a healthy skin microbiome: Research has shown that people who live together tend to have similar microbial communities on their skin. So, choosing a partner with a healthy skin microbiome can indirectly affect your own skin health.
5. Increase your daily step count: High blood pressure is often called the “silent killer,” and exercising regularly can help reduce it. A study found that simply increasing your daily step count from 4,000 to 7,000 can significantly reduce blood pressure, potentially as effectively as medication.
6. Enjoy ginger: Ginger has been traditionally used for a range of health conditions and has been proven effective for treating nausea. Recent research suggests that ginger can also help reduce inflammation and may be beneficial for people with autoimmune conditions like rheumatoid arthritis.
7. Utilize the power of your mind for back pain: Conventional painkillers may not be effective for chronic back pain. However, a study suggests that a technique called pain reprocessing therapy (PRT) can help patients think differently about their pain and reduce symptoms. PRT involves gentle movements and reassurance that the pain is not a sign of danger and will eventually diminish.
By implementing these strategies, you can support the health of your skin microbiome and potentially improve your overall well-being.
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