gut

Beyond Skin Deep: Holistic Health for Glowing Skin

Health & Lifestyle

Presented by Rhiannon Lytle, RHN with Organika (source)

The skin is a reflection of what’s going on inside the body. 

What’s causing my skin issues?

Some common triggers for skin issues include:

  • An unbalanced gut
  • Sluggish detox pathways (i.e., liver)
  • Food intolerances/sensitivities
  • Hormone imbalances
  • Lack of sleep
  • High-stress lifestyle
  • Hydration 
slices assorted fruits near water bottle

Balancing Your Gut

  • Your gut is made up of good and bad bacteria
  • When it’s imbalanced, we can have trouble absorbing the right nutrients and getting rid of toxins
  • When it shows up on your skin, you’re not moving it through your body (extra toxins, additional hormones)
  • Skin is another organ of elimination

What to look out for:

  • Acne, eczema and/or rosacea 
  • Mental fatigue/brain fog
  • Inability to focus
  • White coating on the tongue
  • Digestive issues 

Keep Things Moving 

  • Regular bowel movements are KEY – at least one daily
  • Constipation can lead to poor skin health as we are unable to rid toxins and excessive hormones
  • Constipation can also create an imbalance of our good and bad bacteria (dysbiosis) 

Gut Disruptors

  • Sugar intake (refined sugars)
  • NSAIDs (like Advil)
  • Excessive alcohol
  • Nutrient deficiencies 
  • Inflammation
  • Stress
  • Yeast overgrowth
  • Antibiotics (can wipe out good bacteria) 
  • Certain medications (Birth Control Pill & PPIs)
  • C-sections 

What does detox have to do with my skin?

  • Our skin is our largest organ of elimination
  • When we’re not working optimally inside, this can show up in skin issues like:
    • Acne
    • Early signs of aging
    • Eczema
    • Rashes
    • Rosacea 
woman in black shirt holding white towel

The Liver

  • Detox pathways need to be working well for good skin health 
  • Drinking isn’t the only thing that can affect your liver
  • What else should you look out for?
    • Environmental toxins 
    • Cleaning products
    • Beauty products 
    • Food sensitivities 
    • Poor diet 

What does my liver do?

  • Primary detox organ 
  • Removes toxins and flushes out excess hormones 
  • When it’s overburdened, toxins and hormones may be re-circulated back through your body
    • Regular bowel movements are also essential
  • Our liver deals with a lot of additional pollutants that we are surrounded by every day 
  • Since our skin is another detox organ, we can see signs of liver congestion with skin issues 

Foods to Include

  • Plants: high in antioxidants to combat free-radical damage
  • Cruciferous vegetables: cauliflower, broccoli, cabbage to support liver detox
  • High-fibre foods: slow carbohydrate, leafy greens, low-sugar fruit 
  • Probiotic-rich foods: kefir, sauerkraut, kimchi, tempeh, miso paste
  • Clean protein sources: legumes, eggs, unprocessed soy, meat, collagens, bone broth 
white ceramic bowl with yellow liquid

Foods to Avoid

  • High sugar-foods
  • Dairy (can be inflammatory for some people)
  • Alcohol
  • Coffee
  • Foods you are sensitive to
    • If you’re unsure, take a food sensitivity test or do an elimination diet

Lifestyle Tips 

  • Use natural homemade cleaning products
    • All-purpose cleaners
    • Hand and dish soaps
    • Laundry detergents
  • Check your beauty routine and products
  • Add in some stress-management practices
  • Get quality sleep
  • Move your body daily  
set of natural reusable cosmetic products

Collagen

  • Is the most abundant protein in mammals
  • Makes up:
    • 70-80% of our skin
    • 80% tendons
    • 60% muscle mass
    • 60% cartilage 
  • You need Vitamin C to create collagen in your body 

Do I have to supplement?

  • Our body makes collagen on its own
  • As we age, our body doesn’t create collagen like it did when we were young
    • This starts to happen at around 25 years old
  • Supplementing with collagen as we age is extremely important
    • Collagen can also help repair our gut lining
    • Collagen and bone broth contain glutamine

Choosing the Right Collagen

Enhanced Collagen

Marine Collagen

  • Comes from Canadian, wild-caught fish in the North Atlantic ocean
  • Great option for pescatarians
  • Bio-available: body absorbs it a little differently 
  • Hair, skin, nails, gut support 
  • Organika’s Marine Collagen

Plant-Based Collagen Booster

Bone Broth (Chicken)

  • Comes from cage, hormone & antibiotic-free chickens
  • Contain Type 2 collagen which is primarily found in cartilage
  • Bone broth is high in glutamine, which also supports better gut health
  • Organika’s Chicken Bone Broth

Pre + Probiotics

  • Prebiotics: feed and nourish good bacteria
  • Probiotics: provide beneficial bacteria 
  • Together they help to provide and nourish our guts with beneficial bacteria 
  • Organika’s Probiotic + Prebiotic Powder

Better bacteria = better bowel movements and less toxins re-circulating in our body. 

Tremella Mushroom

Chlorophyll

  • What gives leaves their green pigment
  • Helps to activate liver detoxification
  • High in antioxidants
  • Pair with lemon for extra detoxifying and digesting 
  • Can also reduce body odor
  • Can help boost energy as it “oxygenates” our blood 
  • Organika’s Chlorophyll

Organika Recipes

More from Organika
More from Rhiannon Lytle, RHN

WEBSITE DISCLAIMER

This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.

Gut Health 101

Health & Lifestyle

Presented by Rhiannon Lytle, RHN with Organika (source)

Photo by Needpix

Gut Microbiome

  • Gut: everything from the mouth to rectum 
  • Microbiome: bacteria, viruses that live on and in the body
    • Everything has a microbiome (even the skin)
  • Gut microbiome is like a “little rainforest” in your body that is made up of cells and organisms
    • Everything works in conjunction (you need good and bad; problems can arise when off balance)
    • Medication or illness can disrupt microbiome and cause an imbalance 

Dysbiosis

  • An imbalance of too much bad or not enough good organisms composed in the gut
    • Candida (yeast overgrowth) 
    • Small Intestinal Bacterial Overgrowth (SIBO)
    • Irritable Bowel Syndrome/Disease (IBS/IBD)
  • Indicators: uncontrollable sugar cravings, bloating after meals, constipation 

Leaky Gut

  • Formally known as Intestinal Permeability 
  • Our intestinal wall has small gaps (called tight junctions) to let water and nutrients that our body needs daily to pass through 
  • Due to inflammatory factors (e.g., foods, medication, illness), small gaps can grow larger in the lining of our gut, allowing toxins and undigested food particles through 

Gut Disruptors

  • Refined sugar intake
    • Processed foods, white sugar; can lead to candida (yeast overgrowth)
  • Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)
    • Advil
  • Excessive alcohol
    • Depletes good bacteria 
  • Nutrient deficiencies
    • Vitamin A, E, Zinc
  • Inflammation
    • Leaky gut causing irritation/dysbiosis
  • Stress
    • Causes hormone imbalances
  • Antibiotics
    • Pulls out good gut bacteria
    • Taking probiotics after or alongside antibiotics helps create good bacteria
  • Certain medication

Gut-Brain Connection 

Photo by Pixabay
  • There are 500 million neurons in our gut that connect to our brain
  • The gut (also referred to as our “second brain”) communicates with our actual brain through our nervous system, hormones and immune system
  • Is also known as our “gut-brain axis”
  • The vagus nerve is a major nerve connecting our gut and brain
    • Critical for digestion, heart rate, blood, sleep
    • Important to rest and digestion; slowing down breathing supports digestion and nutrient absorption (engages stomach acid preparing us to eat)
  • Our gut is a hub for neurotransmitter production of:
    • Serotonin: the happy hormone
      • Impacts our mood and how we digest food
    • Gamma-Aminobutyric Acid (GABA): controls fear and anxiety
  • How we feel impacts gut; gut can impact how we feel

Gut-Immunity Connection 

  • Gut consists of  70% of the cells that make up our immune system
  • Intestinal lining is our first line of defense in our immune health
    • If our lining isn’t working optimally, our immune system may jump in to support
  • Poor gut health can lead to increased inflammation 

Foods to Consume 👍

close up shot of delicious kimchi on white ceramic plate
Photo of kimchi by makafood
  • Foods to reduce inflammation:
    • Fatty fish
    • Leafy greens
    • Nuts
  • Foods high in probiotics:
    • Sauerkraut 
    • Kimchi
    • Kombucha
    • Kefir
    • Tempeh
  • Foods high in fibre:
    • Fruits & vegetables 
    • Oats
    • Quinoa
    • Beans
  • Foods that increase neurotransmitters:
    • Tryptophan (an amino acid that is important for the production of serotonin)-rich foods like poultry, eggs, spinach, seeds
    • GABA-increasing foods like bone broth, whole grains, fermented foods, oolong tea

Foods to (consider) Avoiding 🙅

  • Refined sugars
  • Alcohol 
  • Dairy
  • Gluten 
  • Caffeine

Organika Recipes

More from Organika
More from Rhiannon Lytle, RHN

WEBSITE DISCLAIMER

This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.

Self-Care is Never Selfish

Health & Lifestyle

“When you put your needs last, you’re like a plant without water that’s worried about providing enough shade for others.”

– Alexis Jones (activist and motivational speaker)

I’m sure we’ve all heard these words before: “You can’t pour from an empty cup”. In other words, if you aren’t taking good care of yourself, you can’t effectively take care of others. It’s so important that you find the time for self-care and attention.

Here are 7 ways you can practice self-care:

Stay Nourished 🥗

They say you are what you eat. Care for your body by fueling it with healthy and nourishing meals and snacks. Be mindful of certain foods that don’t make you feel good and consider eliminating them from your diet. Especially during warmer weather, remember to stay hydrated by drinking lots of water throughout the day and everyday.

Learn more: Brain-Gut Connection / 7 Ways to Practice Mindful Eating

Sleep Well 💤

This is not only about how many hours of sleep you get, but also about the quality of your sleep. You work hard throughout the day, so take the time needed to restore. While it’s ideal to get at least 7-9 hours of sleep, make sure you feel comfortable while you are and that you’re waking up feeling well-rested.

Learn more: Sleep & Stress Management / How to Sleep for Peak Mental Performance

Get and Stay Active 💪

Physical activity is great for your body and mind. Your brain releases endorphins, a feel-good brain chemical that helps to reduce stress. You deserve to feel good! Plus, it boosts your energy, immune system and improves sleep. So, strap on your running shoes. A nice 30-minute walk is all it takes.

Connect with Others 📞

Whether it’s a family member, friend or colleague, connect and spend time with people you know and trust. Know when to ask for help when you need it. That is a form of self-care.

Take a Pause ⏸

Stop, slow down, and make time for pause. Listen to calming music, journal, pray, meditate, go for a walk in nature, take a few deep breaths or stretch. Taking a pause is a great way to pace yourself and reset.

Learn more: Meditation Tools & Tips

Be Kind to Yourself 🥰

Never be so hard on yourself! Embrace yourself fully – all your mistakes and accomplishments. We are human after all. Know that you are doing the best you can. Try this: Look in the mirror and say something kind to yourself each day.

Stay Committed 📆

Build a self-care routine and try your very best to stay committed to it. Without a doubt, the demands of life can be stressful. Now more than ever, remember to first fill up your own cup. Find what feels good to you, stick to it, and keep going!

Learn more: Your Mental Health Matters: Extra Brain-Love During Times of Stress

What are other ways you practice self-care? Share them in the comments section! 👇

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WEBSITE DISCLAIMER

This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.

Brain-Gut Connection

Health & Lifestyle, Self-Regulation

Did you know that you have two brains? One you already know is in your head, which is your brain. The other is in your stomach, which is known as your gut. Your brain and your gut are connected, literally. Your brain communicates to your gut and your gut communicates to your brain.

…but what does this really mean?

While many of us know or are beginning to understand just how important the development of our brain is to our overall health and well-being, we may not realize just how important our gut is too. For some, or few, this might be the reverse. Some may attribute their overall health and well-being mostly to their gut health and what they consume, and not so much to their brain. But really and truly, both matter and both work together!

so…how does this really work?

Parts of our body is made up of our nervous system. Commonly known as the central nervous system. This system is comprised of our brain and spinal cord. A less commonly known part of our nervous system is called the enteric nervous system (ENS). This system consists of our gut, which is formally known as the gastrointestinal (GI) tract. Our GI tract begins where food is taken in through our esophagus, to digestion in our stomach and then expulsions. Our gut can function on its own reflexes while communicating back and forth with our brain. Both the brain and the gut’s nervous system consists of a network of nerves, neurons and neurotransmitters. (See: The Vagus Nerve). This is how it gets its name the “second brain”. They both work together to support our overall health.

Here is an example of how this brain-gut connection works.
Photo by Ola Dapo

Imagine yourself in a stressful or fearful situation. For some, this may be delivering a big presentation or encountering a frightening animal. In fearful and distressing types of situations, your brain’s central nervous system (specifically the sympathetic nervous system) is turned on and your body prepares for a fight, flight or freeze response. Simultaneously, your body’s enteric nervous system (comprising of your digestive system) begins to slow down in an effort to conserve your body’s energy to be used for the situation you are in. As you stand before others, prepared to deliver a big presentation, you may experience what is commonly known as a “butterflies in your stomach feeling” which is often a result of strong nervous, anxious, frightening or feelings of excitement, depending on the situation you are in. This is an example of how your brain affects your gut.

Experiencing persistent problems with your gut such as stomach pain or troubles with digestion can also give rise to feelings of stress and anxiety about the state of your body’s health and well-being, which in turn can have an impact on your mental health.

so listen up !

Taking good care of both your brain and gut is important. In such a way that is best for you. Ensuring you fuel your mental, physical, emotional and social well-being is key, so is being mindful about what you fuel your body with. Fueling your body with foods that support and promote the health of your gut is fundamental. This can include a balanced and nutritious diet that consists of prebiotics, which are foods that are high in fiber such as bananas, oats, apples berries. As well as probiotics, which are good bacteria that help to balance the organisms in your intestine and can be found in yogurt. (See: Gut Health 101)

How brain and gut health is ensured will look differently from person to person and that’s OK! It’s about finding a healthy balance, whether that’s in consuming specific foods or enjoying a SMOOV blend that’s just right for you! 

WEBSITE DISCLAIMER

This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.