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are possibly the worst problems for our face.

And no matter the age,

pimples and blackheads

can appear at any time and depend more on how we take care of our


than on how old we are.

Take care of it on the outside - extreme the basic ABC of any facial routine, cleanse, tone and hydrate - and on the inside.

Because keeping the


in perfect condition depends a lot on the bacteria in our

intestinal flora.

Yes, we are definitely what we eat.

Scientists suspect that the intestinal flora, the

immune system

and the


, in addition to communicating with each other through the so-called gut-skin axis, affect each other.

Therefore, its imperfections and diseases would also be related to an imbalance of the

intestinal microbiome,

which is nothing more than the set of bacteria that live in our intestine and which are not few: they number in the billions.

And, according to the latest studies, the composition of the gut microbiome influences the thickness and condition of the


, which significantly improves when we increase the supply of 'good' bacteria, including lactobacteria, and reduce that of 'bad' bacteria. "On the one hand, the amount of protective bacteria that inhabit our intestines depends on our


and the intake of harmful substances, such as alcohol or nicotine", points out the pharmaceutical

Plamena Dikarlo,

director of research and development at Biomes. "On the other, the amount of

sleep is

also decisive

, exercise, stress, illness and medications.

Deficiencies or excesses in these areas can open the way for unwanted substances in the bloodstream and from there pass to the


. "

As the expert assures, and in accordance with the latest tests, the researchers understand that

intestinal bacteria

produce important substances that affect the entire organism,





Among other things, they are responsible for producing butyrate, a fatty acid with anti-inflammatory properties capable of restoring the microbiota and influencing the control of body fat and weight loss.

The truth is that the two organs - skin and intestine - are connected; That


why the


is more prone to pimples after eating sugary or fatty foods. And that's why too, but the other way around, a lack of

vitamin D

, which is formed in the skin when exposed to the sun, can cause digestive problems.

In this sense, taking


helps to restore the balance of intestinal bacteria and, therefore, to significantly improve the condition of the skin. But be careful, you don't have to rush into these products without quarter, "because an excess of a certain strain of bacteria can have an adverse effect," warns

Paul Hammer,

systems biologist and CEO of Biomes. To find out what is missing, or what is left over, our intestine, the expert recommends an analysis of the DNA of

intestinal bacteria

before taking food supplements.

However, with some simple changes in our diet it is possible to promote the good state of the intestinal microbiome, gain health and improve the appearance of the



Plamena Dikarlo


them to us

with these five tips.

More spices, but less salt and sugar

"The rule for salt in the context of a gut-friendly diet is simple: less is more," says the expert.

On the other hand, and as far as possible, avoid sugar and flavor enhancers.

Dikarlo recommends experimenting with spices;

"Black pepper, cayenne pepper, cinnamon, ginger, oregano, rosemary and turmeric, among others, have been shown to promote beneficial gut bacteria."

The meat, under control

"An excess can deteriorate the ratio of omega-3 and omega-6 fatty acids and increase the propensity for inflammation in the body," he says.

Fish is a good alternative, as it is rich in valuable omega-3 fatty acids and hydrates the skin, and also the vegetarian lifestyle, "very beneficial for a strengthened microbiome and healthy skin."

Fiber to eliminate what is left over

"Whole grains, legumes, fruits, vegetables and nuts should be an integral part of our diet", explains the researcher.

And he warns: "While they are very beneficial for digestion, these foods can bind up to a hundred times their own weight in water; therefore, special care must be taken to ingest enough water and / or tea, always without sugar."

Good dose of micronutrients

"Fruits and vegetables not only provide fiber, but they are also important providers of nutrients and therefore crucial for healthy skin, hair and nails," says Dikarlo.

"Polyphenols stand out, promoting the diversity of the gut microbiome. They are found in olives or grapes and help strengthen blood vessels and skin."

On the other hand, vitamin C contributes to the formation of collagen, an important component for the proper functioning of the skin.

"A smoothie made with oranges and kale leaves, for example, provides a real shot of this vitamin," he recommends.

Sport and exercise

Being in shape also has positive effects on the skin.

"Aside from supporting a healthy gut microbiome, sport promotes blood circulation and therefore helps important nutrients reach the skin," concludes Dikarlo.

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