Last Updated: January 16, 2025
Our skin is often a reflection of what’s happening beneath the surface—stress, anxiety and digestive issues tend to play out for all to see in the form of acne, eczema, dull or inflamed skin, and even premature aging. That’s because there’s an intrinsic connection between the gut, the mind, and the skin—AKA the gut-brain-skin axis. Together, they form a fascinating network, where imbalances in one can ripple across the others. It can be a vicious cycle, too, with chronic skin conditions contributing to stress that disrupts gut health and exacerbates skin woes. The good news? Understanding the connection between the gut, the skin, and the brain and taking steps to support them can be the key to a clearer, healthier complexion, a balanced gut and greater mental health—and it’s easier than you might think.
The Gut-Skin-Brain Connection: Where It All Begins
While we don’t often give the gut credit for much more than, you know, digesting the food we send its way, it’s actually a critical player in maintaining mental clarity, emotional balance, and skin health. Who knew, right? Drill down, and you’ll learn that the gut-brain axis, powered by the gut microbiome, means a never-ending stream of communication between the two. And while much of the intricate workings remain a mystery, it’s clear that stress, food or medication-induced changes in the gut microbiome can be detrimental to good bacteria and allow harmful bacteria to flourish. Whatever the cause, the resulting imbalance has a cascading effect, triggering inflammation and affecting immune function—both of which are culprits in chronic and inflammatory skin conditions like acne and eczema—which can then set the stage for self-esteem issues. When the gut is in good shape, on the other hand, it helps regulate inflammation, boost immunity, and support a healthy, glowing complexion. And a simple way to support your gut, and by extension, your skin? Making a conscious effort to eat the right foods.
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Chia seeds. Rich in fiber and omega-3 fatty acids, chia seeds are an excellent addition to any gut-friendly diet. They help maintain digestive health, reduce inflammation, and soothe the gut lining. When soaked, they take on a gel-like texture that’s easy to digest, making them a powerful ally for both gut and skin health. Toss a tablespoon into your daily smoothie to reap the benefits.
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Flaxseed. Flaxseed supports gut health by feeding beneficial bacteria and promoting regular digestion. Plus, it’s a great source of omega-3s, which have a powerful anti-inflammatory effect on both the gut and skin. You can mix a tablespoon of ground flax into just about anything—breakfast cereal, oatmeal, smoothies, yogurt.
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Coconut yogurt. Probiotic-rich fermented food enhances the gut microbiome, strengthens the digestive system, and supports overall immunity, and we’re big fans of coconut yogurt. Research is mixed as to whether or not dairy is actually inflammatory, and opting for coconut yogurt sidesteps the issue. As a dairy-free alternative, it’s a great choice if your skin or stomach veer sensitive, and it keeps both the gut and skin thriving. Try it with a bit of ground flax!
Interestingly, the very same plant-based foods that feed the gut microbiome can also feed the skin’s microbiome. Chia, flaxseed and coconut yogurt, for instance, have topical benefits that strengthen the skin barrier and acid mantle. The stronger the skin barrier, the more capable it is of fending off harmful irritants and pathogens, which eases inflammatory and stress responses by reducing the number of pro-inflammatory cytokines that can circulate systematically. And when the body’s inflammatory burden is reduced, everything benefits, from the skin to the gut to the brain.
New research highlights that what we put on our skin can directly affect our brain—for good and for bad. That’s why it’s so important to be mindful about what you’re smearing all over the body’s biggest organ. Shimmer Chef’s line of plasters and balms is formulated with this responsibility in mind. Every product in our collection begins with whole, organic superfoods—chia, flaxseed, and coconut yogurt included—and the end results are brimming with nutrients and antioxidants to nourish your skin’s microbiome, and by association, your brain.
The Role of Psychodermatology On The Mind & The Skin
The skin has been called a “direct line” to the brain. Amazingly, both the skin and the brain develop from the same layer of tissue in early fetal growth, which means they have similar chemical pathways. Both are also highly sensitive to stress. The relationship between our brain and our skin is significant enough to warrant an emerging field of study known as psychodermatology. As the name implies, psychodermatology bridges the gap between dermatology and psychology, specifically examining how the mind and emotions influence skin health—and vice versa.
Stress is known to exacerbate skin conditions because it messes with the composition of the gut microbiome, creating imbalances that trigger skin issues. In turn, those skin issues can increase feelings of anxiety or low self-esteem. Breaking this cycle means addressing both the mind and the skin at the same time, and the practice of self-care tends to do the job nicely.
Little things designed to promote relaxation and calm the mind, like guided meditation, a few bedtime yoga poses, pampering yourself with a well-chosen body balm or face mask, even just mindful breathing, can have a profound impact. The physical and emotional benefits are well documented, ranging from a reduced heart rate and resting blood pressure to greater self-awareness and more resilience. However you choose to approach it, making a concerted effort to let go of the day’s stress, instead of allowing it to upset your delicate microbiome balances and jam the works in the gut-brain-skin axis, is an important piece of the holistic puzzle.
Strategies To Support The Gut And Clear The Skin
If you’re diligently following your skin care routine and still struggling with breakouts or chronic skin issues, it’s probably time to consider an approach that encompasses more than the skin alone. While a good skin care routine is important, it can’t make up for the damage inflicted by an upset gut microbiome and chronic, low-grade stress. So, create a multitiered plan of attack. Make an effort to incorporate probiotics and prebiotics in your diet to help support a diverse microbiome—as we’ve covered, coconut yogurt is a good option—and be mindful of avoiding processed foods, dairy, and sugars, which very often have an inflammatory effect that creates gut and skin issues. Stay hydrated to support your digestive health as a whole, and prioritize a balanced diet with plenty of fiber, lean proteins, and healthy fats.
It’s also essential to feed your skin as you do your body. Shimmer Chef’s approach to skin, scalp and hair care is as pro-skin as it gets, allowing the microbiome to thrive as it’s meant to with a potent cocktail of raw, fermented goodness. Our proprietary fermenting process means our formulas are rich in probiotics that support a diverse skin environment and bolster its defenses against environmental stressors. What’s more, the very act of applying our plasters and balms is self care at its finest—a chance to slow down, be present and spend some time looking after yourself inside and out. And we’ve already covered how that benefits you in more ways than one.
Finding Balance From The Inside Out
Skin care companies are constantly pushing a solution to symptoms of an issue. But they rarely address the issue itself. By nourishing your gut, calming your mind, and taking a holistic approach to skincare, you can begin to support these interconnected systems instead of wasting your time trying to fix one issue all by itself. Remember, your gut, your brain, and your skin are tightly connected and an imbalance in one very often throws a wrench in the others. Incorporating gut-friendly foods, calming rituals to combat stress, and skincare routines that prioritize skin barrier balance can help meet them where it matters, easing digestive issues, ever-mounting stress, and inflamed, sensitized skin. Otherwise, you’re dealing with a cycle that feeds on itself in a never-ending loop.
Here’s the thing—the connection between mind, gut, and skin is a reminder that wellness is a holistic journey. Every day is a new opportunity to support all three. And in doing so, you’re contributing to lasting health inside and out.
Chef Jennifer Sanford, the visionary behind Shimmer Chef, fuses her talents as a Health Supportive Culinary Arts Chef and licensed esthetician to develop formulas that radically transform your skin, scalp and hair. Jennifer brings a holistic approach to beauty and wellness, drawing on the wisdom of Mexican Folk Medicine passed down through her family, as well as studies of the ancient art of Ayurveda through her yoga and meditation certifications.