Your Constipation Could Be Giving You Acne
Our skin tells us a lot about what’s going on internally. In fact, 99% of the time, acne is not caused by topical issues but by internal ones. One factor that can contribute to acne is constipation.
Let me explain to you first about the gut-skin connection.
The Gut-Skin Connection
The gut and skin are intrinsically linked. When your digestive system isn’t working optimally, it can impact your skin. One of the digestive system's role is to eliminate toxins and waste from the body. However, when we are constipated, these toxins can build up, leading to inflammation and skin issues like acne, remember acne is an inflammatory skin condition.
Understanding the Perfect Bowel Motion
You might be wondering, what is the perfect bowel motion? Ideally, you should have a bowel movement daily, anywhere between 1-3 times a day. It should be easy to pass and smooth like a sausage. If your stool is lumpy, hard to pass, and you’re only going once a day or less, you are likely experiencing constipation.
How Constipation Contributes to Acne
Toxin Accumulation: Constipation slows down the removal of waste products from your body. This can lead to the reabsorption of toxins and hormones, which can manifest as skin problems, including acne.
Inflammation: A sluggish bowel can increase inflammation in the body. Chronic inflammation is a known trigger for acne.
Nutrient Absorption: Constipation can interfere with the proper absorption of nutrients. When your body isn’t getting the vitamins and minerals it needs, your skin health can suffer, making you more prone to breakouts.
Addressing Constipation for Clearer Skin
To help improve both your digestive health and your skin, consider the following tips:
Hydration: Drinking plenty of water is essential for keeping your digestive system running smoothly. Aim for at least 2-3L a day and an extra 500ml per 1hour of exercise.
Fibre-Rich Diet: Increased fibre intake has been shown to reduce constipation and restore bowel function. Incorporate more fibre into your diet through fruits, vegetables, whole grains, and legumes. One specific type of fibre that can be beneficial is Partially Hydrolyzed Guar Gum (PHGG). PHGG is a soluble fibre that can improve bowel regularity and support gut health without causing the bloating or gas that some other fibres might.
Probiotics: Probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi can help balance your gut bacteria, promoting better digestion.
Regular Exercise: Physical activity stimulates intestinal function and can help alleviate constipation.
Stress Management: Stress can affect your digestion and your skin. Practice stress-reducing activities like yoga, meditation, or deep-breathing exercises.