Revitalize Your Skin: 6 Tips to Restore Your Microbiome Naturally

We hear a lot about the gut microbiome, the community of microbes that live throughout the digestive system. But did you know that your skin has a microbiome of its own? 

Balancing the skin microbiome, by doing things that encourage friendly microbes and reduce the presence of harmful ones, is crucial for the health of your skin. However, this harmony can get disrupted leading to skin issues. 

Let’s examine why the skin microbiome matters, what can interrupt the delicate microbial balance, and how to restore your skin microbiome with everyday choices. 

What is the Skin Microbiome?

The skin is the largest organ in the human body, acting as a first line of defense against potential threats. It contains hundreds of sweat glands which allow your body to release water to cool itself down and maintain an optimal internal temperature with the help of an extensive network of blood vessels. 

It also has over 1,000 nerve endings, allowing you to feel and experience the sensations of the world around you. Sebaceous glands, present in the dermal layer of the skin, secrete an oily substance called sebum designed to lubricate, waterproof, and generally protect the skin.

The skin microbiome is the diverse community of microorganisms, including bacteria, fungi, viruses, and mites, that inhabit the skin’s surface. When this community is healthy and thriving, it can act as a protective barrier, helping regulate your immune and inflammatory responses, maintaining a healthy pH, and producing essential nutrients (like vitamin D). 

On the other hand, the skin microbiome can become imbalanced from things like: 

• Overuse of antibacterial sanitizers and soaps
• Harsh cleansers that can strip natural oils and friendly germs
• Overuse of antibiotics, which can reduce the diversity of skin microbes 
• Ultra-processed foods low in essential nutrients
• Environmental factors
• Chronic stress 
• Hormonal fluctuations during puberty, pregnancy, or menopause
• Certain ingredients in personal care products
• Overwashing or underwashing 

How to Tell if Your Skin Microbiome is Imbalanced

It can be difficult to tell that your skin microbiome isn’t as healthy as it could be. However, here are some potential indicators: 

• Ongoing skin issues like eczema, psoriasis, and rosacea that often cause inflammation and irritation
• Increased skin sensitivity to products or environmental factors
• More dryness or oiliness than normal or changes in texture
• Frequent folliculitis, acne, or fungal infections
• Slow healing

If you’re noticing any of these symptoms or are just concerned, keep reading for 6 ways to restore your skin microbiome.

1. Evaluate Your Skincare Products

Between sunscreen, lotion, makeup, soap, deodorant, and the nighttime skincare routine, the average woman puts around 12 products on her skin every day. 

Unfortunately, we can’t always be certain that the products we’re using are safe in the long run, even if they’re marketed as being “all-natural”. This is why taking inventory of your skincare products is a great step toward restoring a healthy skin microbiome. 

I recommend pulling out all of the skincare products you use to see what’s going on (and in) your skin. From there, you can evaluate where changes can be made. 

Here are a few tips: 

• Use gentle, microbiome-friendly cleansers
• Consider probiotic-containing skincare products
• Choose non-toxic cosmetics (see the Environmental Working Group (EWG) SkinDeep® Database for ideas)

2. Choose Safe Sunscreen

Not much tops a beautiful, sunny day, but there are pros and cons of spending time in the sunshine. 

On the one hand, we need direct sunlight exposure for our skin to synthesize vitamin D, an essential nutrient for hormonal health, mood, and strong bones (osteoporosis is a public health crisis right now). On the other, too much sun exposure comes with risks, such as premature aging and skin cancer. 

A little sunshine can be great, but it’s important to protect yourself with safe sunscreen. The EWG suggests choosing ones that are free from Oxybenzone, Vitamin A (retinyl palmitate), and added insect repellent, instead opting for ones that contain Zinc, Titanium dioxide, Avobenzone, or Mexoryl SX. 

Take a look at this list of EWG Verified sunscreens from some safer recommendations that don’t contain plastics, parabens, phthalates, fragrances, and other harmful additives.

3. Eating (and Hydrating) For Your Skin

Just like your brain, heart, stomach, and spleen, your skin requires certain nutrients to thrive and suffers when you don’t nourish it properly. 

To support your skin microbes, I recommend focusing on these nutrients: 

• Vitamin C from citrus fruits, berries, broccoli, and bell peppers
• Carotenoids from carrots, tomatoes, sweet potatoes, and leafy greens
• Collagen from bone broth and gelatin
• Coenzyme Q10 from fatty fish, whole grains, and organ meats
• Vitamin E from nuts, seeds, leafy greens, and vegetable oils
• Fatty acids from salmon, sardines, mackerel, flax seeds, walnuts, and avocados
• Fiber from fruits, vegetables, legumes, whole grains, nuts, and seeds
• Nitric oxide boosters from L-arginine and nitrate-rich foods like beets, leafy greens, nuts, and lean meats
• Probiotics from fermented foods like tempeh, miso, kefir, and sauerkraut
• Selenium from Brazil nuts, tuna, eggs, and whole grains
• Zinc from meat, poultry, shellfish, and legumes

The best way to reap the benefits of the nutrients above is to eat a well-rounded diet that includes plenty of colorful, healthy foods. 

Finally, hydration is also essential. At any given time, the adult body is made of approximately 60% water, which fluctuates due to things like sweating and using the restroom. Staying hydrated helps maintain the skin’s barrier function, preventing dryness and cracking. 

Hydrated skin also supports the survival and growth of beneficial bacteria. Aim for a minimum of half your body weight in ounces per day. For example, a 140-pound woman should aim for at least 70 ounces of water. 

4. Manage Stress

None of us are strangers to stress, which affects every part of the body. During short-term stress, you might sweat or feel flushed. This is your brain acting with your skin to let you know something is wrong.  

When stress becomes prolonged, conditions like eczema, acne, and psoriasis can result, along with impaired wound healing. This creates the compelling “why” for making every effort to learn strategies to manage stress well.

Here are some actionable tips to help: 

• Spend more time in nature and/or with your pets
• Practice mindful meditation, even for 5-10 minutes per day
• Try deep breathing exercises
• Incorporate stretching or yoga
• Use creative outlets like journaling or art

5. Limit Exposure to Pollution

We can’t control the world around us, but there are things we can do to help protect our skin from pollution. Some of the most common pollutants we’re exposed to include dust, soot, smoke, UV light, nitrogen oxides from vehicle emissions and industrial processes, ozone, volatile organic compounds in paints and cleaning products, pesticides, and herbicides. 

How do you protect your skin microbiome from pollutants? 

• Before you plan to spend the day or weekend outdoors, check the air quality score
• Use a good moisturizer to add an extra protective barrier to the skin
• Wash your skin daily with a gentle, pH-balanced cleanser to remove dirt, pollutants, and makeup
• Apply a broad-spectrum sunscreen with at least SPF 30 even on cloudy days
• Use skincare products that contain antioxidants (like vitamins C and E)
• Avoid touching your face until you’ve washed your hands after being outside the house

6. Practice Healthy Skincare Habits

Other everyday skincare habits can work wonders for your skin microbiome. Caring for your skin should be a regular aspect of your daily health routine, including: 

• Washing off your makeup and sunscreen before bed
• Avoid over-exfoliation and excessive cleansing of your body
• Choosing clean skincare products (see this list of EWG Verified options)

Caring for Your Skin Microbiome: Final Thoughts

Your skin has a big job in protecting you from the elements and harmful pathogens. In return, think about how you can help protect your skin. Reflecting on your current skincare habits, products you use, and skin-related complaints can help you identify areas for improvement. Consider the tips above for how to restore your skin microbiome — your skin will thank you. 

If you’re interested in gaining a better understanding of what your skin might be telling you or optimizing your wellness in general, schedule a free 15-minute discovery call to see if we’re a good fit.