Introduction

Your skin is a direct reflection of what is going on inside of your body. Topical creams can only do so much if our internal system is not functioning optimally. This guide will take you through the five key body systems to investigate if your skin is less than vibrant, and will provide you with the tools to promote clear and glowing skin.

Digestion

There are a number of ways digestion can directly impact our skin health:

• Nutrient absorption
• Elimination
• Recycling hormones
• Increased intestinal permeability
• Microbiome imbalance

10 ways to support the gut and skin connection:

• Consume a diverse wholefood diet
• Eat prebiotic rich foods
• Include probiotics foods
• Incorporate bitter foods
• Eliminate sugar and refined foods
• Hydrate, hydrate, hydrate.
• Experiment off cow’s dairy
• Chew well and have breaks between meals
• Nutrients to consider are collagen, GOS, omega 3, PHGG, polyphenols, probiotics, vitamin A and zinc3
• Herbs to consider are calendula, chamomile, fenugreek, gentian, ginger, globe artichoke, goldenseal, licorice, meadowsweet, peppermint, and slippery elm.

Liver

The liver performs an array of functions; it filters blood thereby removing waste products and toxins, produces bile which assists in digestion, detoxifies chemicals, processes glucose, deactivates hormones and metabolises drugs. The role that the liver plays can have a visible impact on skin health. Specific conditions such as eczema, psoriasis,  itchy skin, hives and acne may indicate an increased toxic load on the body and poor liver function. 

10 ways to support the liver and skin connection:

• Incorporate liver supporting foods such as dark leafy greens, garlic, onion, rosemary
• Include antioxidant rich foods such as beetroot, red cabbage, berries,
• Incorporate adequate protein
• Hydrate, hydrate, hydrate.
• Lay off alcohol, cigarettes and party substances.
• Reduce toxic load on the body by having filtered water, washing your produce well or buying organic food where possible.
• Consider other toxic contributors such as what you are applying topically, home cleaning products and avoid heating food in plastics.
• Avoid overeating.
• Nutrients to consider are B vitamins, choline, glutathione, glycine, n-acetyl-cysteine, taurine, selenium and vitamin C.
• Herbs to consider are bupleurum, dandelion root, globe artichoke, green tea, St Mary’s thistle, rosemary, schisandra, gotu.

Hormones

Hormone imbalance can cause mayhem to skin Health. The three big hormonal players impacting our skin health are oestrogen, progesterone and androgens.

10 ways to support the hormone and skin connection:

1. Have a balanced diet
2. Include flaxseed in your meals.
3. Consume 25g of fibre daily for regular bowels.
4. Avoid sugar, trans fats and cow’s dairy which can contribute to inflammation.
5. Understand hormonal contraceptives’ influence and consider alternatives.
6. Avoid xenoestrogens which are a type of xenohormone that mimic oestrogen.
7. Stress has the ability to dramatically influence your sex hormones.
8. Optimise your sleep routine.
9. Nutrients to consider; DIM (diindolylmethane), inositol, magnesium, vitamin B6 and zinc.
10. Herbs to consider; licorice, peony, saw palmetto and St Mary’s thistle.

Nervous system

Both short and long term stress can have negative

effects on skin health.

10 ways to support the nervous system and skin connection:

1. Get enough sleep.
2. Incorporate mindfulness practices such as meditation, sauna and yin yoga.
3. Allow yourself to rest and play.
4. Utilise stress management tools such as ‘box breathing’.
5. Aim for daily movement.
6. Know your boundaries, saying ‘no’ is your most powerful tool.
7. Reduce alcohol.
8. Incorporate magnesium rich foods such as dark leafy greens, dark chocolate, avocados, legumes, nuts and seeds.
9. Nutrients to consider are B vitamins, magnesium and vitamin C.
10. Herbs to consider are chamomile, licorice, passionflower, rehmannia, rhodiola, schisandra, skullcap, siberian ginseng and withania.

Lymphatic system

The lymphatic system assists with the clearing of bacteria, waste and other toxins.

10 ways to support the lympathic system and skin connection:

1. Exercise, movement is key.
2. Try a lymphatic massage.
3. Dry skin brushing or a gua sha face tool is an effective way to assist lymph flow.
4. Sweat it out in the infrared sauna at any of the Nimbus Co studios.
5. Hydrate, hydrate, hydrate.
6. Foods to include are leafy greens, adequate protein, ginger, garlic, turmeric, nuts, seeds, and healthy fats.
7. Incorporate hot and cold therapy.
8. Yoga poses, specifically inversions, increase circulation of lymph.
9. Deep breathing exercises can encourage lymphatic flow.
10. Herbs to consider are burdock, calendula, clivers, dandelion leaf, echinacea and turmeric.

Meal Examples

Breakfast:

• Scrambled eggs on sprouted bread topped with avocado, wilted spinach and sauerkraut, with a dandelion root tea.

• Overnight oats with chia, flaxseed, sheep yoghurt and berries, with a green tea.

Lunch:

• Nourish bowl with quinoa, tempeh, edamame, grated carrot, pickled radish and tahini dressing.
• Brown rice, tinned salmon, steamed cauliflower and broccoli, sauerkraut, olive oil and lemon.

Dinner:

• Baked mackerel with steamed green beans and mashed sweet potato.
• Lentil curry with black rice and steamed brassica vegetables. Serve with pickled vegetables.

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BY BROOKE SCHILLER