The secret to young and healthy skin is bacteria. Features of nutrition and care with a nutritionist

The skin microbiome plays an important role in the health and appearance of human skin. It consists of a variety of bacteria, fungi, and viruses that live on the surface of the skin. A balanced microbiome protects the skin from harmful microorganisms, regulates water balance, and influences the immune response. Studies show that microbiome imbalances can cause a variety of skin diseases, including eczema, acne, and psoriasis. Nutritionist Olga Stepanova will tell you more about the microbiome and how to regulate it properly. You will also learn about proper nutrition with a nutritionist and the secrets of care.

How do bacteria affect the skin?

The microbiome is the complex of microorganisms that normally inhabit our skin and perform a variety of functions, including protecting against infections, keeping the surface healthy, and reducing inflammation.

One of the key ways that the microbiome supports skin health is through the production of nutrients: vitamins and amino acids that can have beneficial effects on tissue. For example, some microorganisms can produce niacinamide, which helps reduce inflammation and improve barrier function.

However, it is worth noting that not all nutrients that are beneficial for the skin are produced by the microbiome. For example, antioxidants (vitamins C and E), which help protect the skin from free radicals, are not produced by the microbiome but can be obtained through a healthy diet or additional sources.

“It’s also important to note that the state of the skin’s microbiome can affect how well nutrients from food or additional skin care products are absorbed and utilized by the skin. Therefore, it is important not only to consume nutrients, but also to take care of the skin microbiome,” the nutritionist notes.

Skin microbiome care: 10 steps to health

Olga Stepanova has compiled a set of methods for readers to help maintain a healthy, balanced microbiome:

1. Choose the right skin care products. Some common ingredients like sulfates, alcohol, and antibacterials can affect the skin’s microbiome. Choose products that are free of these ingredients and have an optimal pH balance that supports a healthy microbiome.
2. Avoid frequent washing. Washing too often can destroy the skin’s microbiome. For most people, washing their face and body once a day is enough, unless there is a special need. Of course, this does not apply in the summer and is not relevant for people who live in potentially contaminated environments.
3. Use probiotics for your skin. Some skincare products contain probiotics to help maintain a healthy microbiome. You can use creams, masks, and other products after consulting a nutritionist or an experienced cosmetologist.
4. Set up a rational diet with a nutritionist. This will help maintain a healthy microbiome. You should consume plenty of fruits and vegetables, complete proteins, healthy fats, and limit your intake of sugar and foods with a lot of saturated fat.
5. Take care of your health. Some medical conditions and medications can affect your skin’s microbiome. If you have any problems or are using products, discuss this with your doctor to find out how they may affect your skin’s microbiome.
6. Reduce the causes of stress. This condition can affect the health of the skin’s microbiome. Applying stress relief techniques (yoga, meditation, deep breathing) or simply taking a quiet walk can help reduce stress and maintain health.
7. Do not overdry your skin. In this state, it can become more vulnerable to harmful bacteria and other factors. Use skin care products that maintain a healthy moisture balance.
8. Use skin care products with natural ingredients. These include black cumin seed oil, inulin, fruit acids, green tea, and others.
9. Be careful when using antibiotics. They can kill healthy bacteria along with harmful ones. If you need to use antibiotics, talk to your doctor about how you can preserve your microbiome.
10. Use natural products such as honey, aloe, and olive oil, which can help maintain a healthy skin microbiome in the form of cosmetic ingredients or individual products. They have antibacterial properties and maintain optimal moisture levels.

Preserving the skin microbiome: proper nutrition with a nutritionist

Nutritionist Olga Stepanova notes that a healthy skin microbiome can be ensured by a healthy diet that contains a sufficient amount of micronutrients necessary for the growth and development of beneficial microorganisms on the skin.

Vitamins (in particular, D, A, C, E), the B vitamin group, as well as minerals such as calcium, zinc, magnesium, iron, and others, play an important role in maintaining skin health. Also, prebiotics and probiotics contained in foods help maintain a healthy skin microbiome.

“A diet with a nutritionist should contain a sufficient amount of vegetables, fruits, grains, and proteins, as well as healthy fats. For example, omega-3 fatty acids found in fish and olive oil help reduce skin inflammation. An experienced nutritionist provides specific advice on care and nutrition individually, assessing a person’s condition, lifestyle habits, and existing problems,” comments Olga Stepanova.