Daily Habits for a Thriving Gut Microbiome & Skin Health

We often hear about the importance of gut health, but what does that really mean? Your gut microbiome is made up of trillions of bacteria, fungi, and other microorganisms that play a key role in digestion, immune function, mood regulation, and even skin health. Our gut thrives on consistent, simple daily habits that are easy to incorporate into your routine.

We’ve all experienced the negative side effects of gut imbalances like bloating and fatigue; in more extreme cases, some may even experience skin conditions or other systemic issues, with stress, processed foods, and poor sleep also playing a role. After reading this post, you’ll feel empowered to nurture your microbiome and restore balance—habit-stacking your way back to optimal wellness. 

The Gut-Skin Connection

Your gut health directly impacts your skin—which is reason enough to start prioritizing it, right? When the gut microbiome is out of balance, it triggers inflammation that manifests itself as various skin issues like acne, rosacea, and sometimes even more severe conditions like eczema. 

An imbalanced gut also affects nutrient absorption and toxin elimination, leaving your skin with a dull or congested appearance. Prioritizing your gut health is a great way to achieve clearer, ‘glowier’ skin from the inside out—let’s dive in.

Daily Habits for a Thriving Gut

• Start Your Day with Hydration— Hydration is the foundation of any wellness routine and is especially important for gut health. Drinking water first thing in the morning helps kick-start digestion and keeps things flowing smoothly. Aim for a glass of water with a pinch of sea salt to help replenish lost electrolytes. If you want to go the extra mile, add a squeeze of lemon for a digestive boost. 
  • Personally, I love to start my mornings with a cup of pure bone broth, doubling down on the benefits of its high proline and glycine content for skin health, as well as hydration.
• Incorporate Probiotics and Prebiotics— Think of probiotics as the good bacteria your gut loves, and prebiotics are the fuel that keeps them happy. Probiotics can be found in fermented foods like pickles, sauerkraut, and kefir, while prebiotics is in fibre-rich foods like garlic, onions, and bananas. Including both in your daily meals ensures your gut has the right balance of beneficial bacteria to thrive.
• Fiber, Fiber, Fiber— Fiber is your gut’s bestie. It serves as the fuel for the beneficial bacteria that support a healthy digestive system. Aim to include a variety of fibre-rich foods in your diet, such as leafy greens, whole grains, legumes, and fruits. This keeps your gut microbiome diverse and thriving.
• Reduce Processed Foods— Let’s be real—some of us love a good fast food trio, a classic mac n’ cheese, or a crisp Coca-Cola every once in a while—guilty. That said, our gut does not thrive when we consume such processed foods. Sugar, artificial sweeteners, and unhealthy fats actually feed harmful bacteria in your gut. Opt for whole, nutrient-dense foods for the majority of your diet. Your microbiome will thank you with better digestion, more energy, and even clearer skin.
  • Pro-tip for skin health: Focus on consuming enough protein (at least 0.75 grams per pound of body weight) and antioxidant-rich foods such as berries.
• Stress Less, Digest More— The cortisol our body produces when we experience stress actually hinders the balance of our gut microbiome, which can sometimes lead to digestion issues and, you guessed it, skin issues. Lay out that yoga mat for a quick meditation practice, practice deep breathing, savour a cup of hot tea, or simply take a walk outside to help manage stress throughout your day.
• Move Your Body— With Pilates being all the rage as of late and studios opening across major cities, affordable gym memberships, and virtually unlimited access to free workout videos online, the options for getting some movement weaved into your day are endless. Even something as simple as a 20-minute walk can help your gut function optimally. Exercise also encourages the growth of beneficial bacteria, further supporting your microbiome.
• Prioritize (Beauty) Sleep— Quality sleep is just as important for gut health as what you eat. A lack of sleep can lead to an imbalance in gut bacteria and digestive problems. Aim for 7-9 hours of restful sleep each night to allow your body to repair and your microbiome to thrive. Additionally, our skin cells go into regeneration mode when we sleep, so make sure to get your beauty sleep in.

Habit-Stacking Spotlight

Habit-stacking is one of my latest wellness obsessions: it’s a behaviour-change strategy where you pair a new habit with an existing one to make it easier to adopt while optimizing your time when you’re running a busy schedule. For example, if I know that I’m going to get my steps in on the treadmill during my one-hour lunch break, I’ll throw in my AirPods and play a walking meditation while I’m at it, and I’ll sip on Berry & greens smoothie while I’m at it. If I want to take it to the next level, I throw on some eye patches or a face mask so that my gut, mind, and skin are all thriving and I’m making the most out of my time. 

Start small, and over time, these daily habits will become second nature. You’ll soon notice improved digestion, better energy, and clearer skin, fueling your wellness from the inside out.

Till next time,

Gabriella