Author: VJ

Hi,V. Juenesse—a certified wound and ostomy care nurse in my fabulous 40s, with over 22 years of nursing experience and a passion for all things skin, gut, poop, and wellness. 💩💧🧴 By day, I help patients heal from the inside out—whether that means managing complex wounds, supporting ostomy care, or coaching better bowel habits. By night and days off (and let’s be honest, early mornings with coffee), I write about the powerful connection between what’s going on in your gut and what shows up on your skin. Here, you’ll find real-talk health info, nurse-tested tips, and science-backed wellness—not woo. Think of me as your skincare-loving, gut-health-obsessed nurse friend who lives for a good before-and-after, a wrinkle-fighting routine, and a poop chart.

🥄 Glow from the Pantry: DIY Face Scrub Recipes Backed by Gut-Skin Science

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Whip up nurse-approved DIY face scrubs with gut-loving ingredients like oats, turmeric, and yogurt. These skin-brightening recipes support your barrier and your microbiome—for beauty that starts in your gut.

Skincare You Can Snack On (Almost) 🍯

Let’s talk scrubs.
Not the ones you wear to work—though shoutout to comfy workwear—but the kind you slather on your face, made from things you probably already have in your kitchen.

As a wound and ostomy nurse in my 40s (with a soft spot for skincare, gut health, and a solid poop chart), I’ve seen how what we eat—and even what we apply—can impact not just our glow, but our gut-skin barrier. That’s why today’s post is extra special: we’re combining DIY self-care, self-love, clinical skin barrier love, and gut-friendly foods into one juicy blog.

🧠 Gut-Skin Science: Why DIY Scrubs Work from the Inside Out

Here’s the tea (or should I say turmeric tonic):
Your skin is a mirror of your gut. When your microbiome is thriving, your skin reflects it with fewer breakouts, reduced inflammation, and smoother texture.

A study in the Journal of Dermatological Science (2023) showed that gut dysbiosis (imbalanced gut bacteria) contributes to conditions like acne, rosacea, and eczema, and external barrier disruptions can worsen them.

✨ So, combining gentle topical exfoliants (like oats) with gut-loving ingredients (like yogurt and honey) gives you the inside-out glow-up.

🥣 My “Why” – Nurse, Skin Nerd, and Bloat-Free Glow Seeker

Years ago, my skin was inflamed, patchy, and dry. I was trying all the serums, all the cleansers—but nothing worked until I:

  • Healed my gut
  • Simplified my skincare
  • Made my first oat + turmeric scrub from pantry staples

That combo changed everything. My skin stopped freaking out, and my confidence skyrocketed. Now, I’m all about sharing real solutions that don’t require a $150 serum. Just science, softness, and a spoonful of probiotics.

🧽 Let’s Get Scrubbing: 3 DIY Face Scrubs That Feed Your Skin (and Gut)

1. 🥄 Oat + Yogurt Glow Scrub

Best For: Dry, sensitive, or barrier-compromised skin

Why it Works:

  • Oats calm irritation and gently exfoliate
  • Yogurt provides probiotics to support the skin microbiome
  • Honey locks in moisture and fights bacteria

✨ Recipe:

  • 2 tbsp ground oats (or instant oats blitzed in a blender)
  • 1 tbsp plain Greek yogurt (full-fat preferred)
  • 1 tsp raw honey

Mix, massage onto damp skin in circular motions for 30 seconds, and rinse.

➕ Gut Perk:

Eat your yogurt and oats, too! Both are rich in prebiotics and probiotics, which help improve digestion and reduce skin-triggering inflammation.

2. 🌿 Coffee + Turmeric Brightening Scrub

Best For: Dull, tired, or acne-prone skin

Why it Works:

  • Coffee grounds increase circulation and exfoliate dead skin
  • Turmeric reduces inflammation and brightens
  • Coconut oil nourishes and soothes

✨ Recipe:

  • 1 tbsp used coffee grounds
  • ½ tsp turmeric
  • 1 tbsp melted coconut oil

Apply gently (avoid white towels!) and let sit for 5 minutes before rinsing.

➕ Gut Perk:

Turmeric is a known gut anti-inflammatory—add it to golden milk or smoothies to calm the digestive tract and reduce systemic redness.

3. 🍌 Banana + Flaxseed Skin Smoother

Best For: Aging, flaky, or inflamed skin

Why it Works:

  • Banana is rich in potassium and vitamin C
  • Flaxseed adds omega-3s and gentle exfoliation
  • Aloe vera hydrates and cools

✨ Recipe:

  • ½ ripe banana
  • 1 tsp ground flaxseed
  • 1 tsp aloe vera gel

Mash it all together, apply, and rinse after 10 minutes for bouncy skin.

➕ Gut Perk:

Flaxseed = fiber. And fiber = better poops, lower bloat, and clearer skin. Win-win.

💡 Skincare Tip: Not All Scrubs Are Created Equal

Scrubbing isn’t about sandpapering your face. Harsh physical exfoliants (like sugar or walnut shell) can damage your skin barrier. Instead, use:

  • Soft, rounded particles (like oats or flax)
  • Anti-inflammatory ingredients (like turmeric or aloe)
  • Gut-happy ingredients you’d feel okay eating

Because if your skin barrier is crying, your gut is probably screaming.

💡 Read more: Nurse-Approved Skin Barrier Tips (and the Gut Connection)

🧴 Aftercare: Lock In That Glow

Always follow your scrub with:

  • A hydrating toner or spritz (like rosewater or green tea)
  • A barrier-repairing moisturizer
  • And yes, sunscreen, even if you’re staying inside

Your gut may be glowing, but your skin still needs a shield!

🤔 Let’s Talk: Have You Tried DIY Skincare?

Do you have a go-to kitchen skincare recipe?
What gut-friendly food has made the biggest difference for your skin?

👇 Drop your answers in the comments—I love seeing how your gut-glow journey is going!

✨ Final Thoughts: Beauty in the Pantry, Backed by Science

You don’t need a complicated skincare routine. You need ingredients that nourish your gut and skin together.

When you treat your body like a whole system (gut, brain, skin, soul), the results speak for themselves.

So grab that oat jar, stir in some yogurt, and scrub your way to a healthy, radiant, and microbiome-happy face.

Glowing skin? It’s homemade.

💚 Related Posts You’ll Love:

⚠️ Disclaimer (Because I’m a Nurse, Not Your Nurse 😉)

This blog is for general education and entertainment purposes only. Always consult with your healthcare provider before trying new skincare—especially if you’re managing a condition like eczema, rosacea, or open wounds.

🧘‍♀️ Move Your Gut: Best Exercises to Boost Digestion and Banish Bloat Naturally

Posted in Skin care-gut connection1 Comment


Bloating ruining your glow-up? Discover the best gut-friendly exercises to support digestion, reduce inflammation, and promote radiant skin. Nurse-approved tips that connect core movement with colon health—for real results.

Gut Check: Why Movement Matters for Digestion 💩💃

Let’s get real—bloating is the ultimate outfit ruiner. And while food gets most of the blame (and attention), your lack of movement might be just as guilty.
As a wound and ostomy nurse in her fabulous 40s who talks about poop more than most people breathe, I can confidently tell you: digestion is a full-body function.

Movement stimulates the digestive tract, reduces bloat, encourages regular bowel movements (hello, fiber’s BFF), and even supports the gut-skin connection. So if you want clear skin, less puff, and a happier colon, it’s time to get moving—in all the right ways.

🧠 Science Backs It Up: Gut Movement = Better Digestion

Research consistently supports the link between physical activity and digestive health:

👉 A 2022 study in the World Journal of Gastroenterology found that regular moderate exercise increases gut microbiome diversity, improves motility, and reduces inflammation.

👉 Another study in Gut Microbes (2021) noted that exercise can help prevent leaky gut by strengthening the intestinal barrier—especially important for reducing systemic inflammation that shows up in the skin (like rosacea, acne, and eczema).

So no, you don’t need a detox tea. You need a walk, a twist, and probably a downward dog.

💃 Move That Bloat: Best Exercises for Gut Health

1. Walking After Meals 🚶‍♀️

A 10-15 minute walk after eating can do wonders for digestion. It:

  • Encourages gastric emptying
  • Reduces post-meal blood sugar spikes
  • Helps relieve bloating and discomfort

🧬 Bonus: Walking has been shown to support microbiome balance and even help with weight regulation—especially helpful if you’re struggling with abdominal fat linked to inflammation.

➕ Skin Benefit:

Improved circulation = more oxygen and nutrients delivered to your skin. Hello, glow!

2. Yoga Twists & Gentle Flows 🧘‍♀️

Yoga is the MVP of gut movement. Certain poses gently massage your abdominal organs, stimulate the parasympathetic nervous system (rest and digest), and help release trapped gas.

Best Poses:

  • Supine twist
  • Seated twist
  • Cat-cow
  • Child’s pose
  • Legs up the wall (yes, it’s heavenly)

🧘 A randomized controlled trial in Clinical Gastroenterology and Hepatology (2021) found that yoga significantly improved symptoms of IBS—including bloating and irregularity.

➕ Skin Benefit:

Less gut stress = lower cortisol = fewer hormonal breakouts and flare-ups.

3. Rebounding (Mini Trampoline Workouts) 🪩

Not just for kids! Rebounding helps:

  • Stimulate lymphatic drainage
  • Move trapped gas
  • Support peristalsis (aka the wave-like motion your gut makes to move things along)

Try 5–10 minutes a day and feel that belly de-bloat magic.

4. Deep Core & Breathwork (Not Just Crunches) 🫁

Proper diaphragmatic breathing isn’t just for anxiety—it actually massages your gut and stimulates the vagus nerve, which is crucial for healthy digestion and mental health.

Try:

  • Box breathing (inhale 4, hold 4, exhale 4, hold 4)
  • Belly breathing with hands on your abdomen

➕ Skin Benefit:

Deep breathing improves oxygenation and helps flush out toxins—leading to clearer skin and better barrier function.

🥗 Eat to Move: Gut-Friendly Foods That Power Digestion

Pair your movement with bloat-busting bites. Here’s what your gut really wants:

FoodWhy It WorksSkin Perks
Kefir or yogurt (with live cultures)Probiotics to support good bacteriaBrightens dull skin, calms inflammation
GingerNatural digestive stimulantAnti-inflammatory for breakouts
FennelRelieves gas and crampingAids detox = clearer skin
PapayaContains papain enzyme for digestionEnzyme exfoliation from the inside
Leafy greensFiber + hydrationImproves regularity and skin tone
Chia seedsOmega-3 + fiber bombHydrates skin + promotes gut movement

💡 Internal link idea: Check out my full post on The Gut-Skin Connection You’re Probably Ignoring

💩 My Personal Gut Movement Story: From Bloat to Balance

Not too long ago, I was bloated. Like, wear-leggings-every-day bloated. I was exercising, eating “clean,” but I’d skip post-meal walks and lived in a stress bubble.

One day I swapped my HIIT for yoga, added a post-dinner walk (with music on), and cut down on “healthy” but artificial protein bars. Within 2 weeks:

  • My belly was flatter
  • My energy was up
  • My skin looked noticeably less inflamed

And the best part? I felt regular. 💁🏽‍♀️

Sometimes it’s not about doing more—it’s about moving smarter.

🧪 Fun Fact: Your Gut Is Your Second Brain

Ever had “butterflies” or a “gut feeling”? That’s your enteric nervous system talking. The gut-brain axis is real, and movement supports both brain and gut function.

Exercise helps regulate:

  • Serotonin (hello, happiness!)
  • Stress hormones
  • Inflammatory cytokines

And guess what? Skin loves that balance, too.

👇 Let’s Chat: What Moves You?

Have you tried any of these gut-friendly exercises?
Do you have a favorite post-meal walk route or go-to yoga pose for bloat?

Tell me below! I love hearing your real-life gut wins 💚

Final Thoughts: Get Moving for Your Gut and Glow ✨

Movement isn’t just about the scale or a six-pack—it’s about getting your gut flowing, your skin glowing, and your body functioning at its best.

Whether you’re twisting into child’s pose or just walking around the block after dinner, remember:
Every step, stretch, and breath helps your gut do its job.

So lace up, roll out your mat, or bounce a little—your gut (and your skin) will thank you.

💚 Related Posts You’ll Love:

⚠️ Disclaimer (Because I’m a Nurse, Not Your Nurse 😉)

This blog is for general education and entertainment purposes only. It is not intended to diagnose, treat, or cure any condition. Always consult with your healthcare provider before starting new routines—especially the ones involving your digestive system, core, or squats!

🥦 Abs Are Made in the Kitchen—And in the Colon! Gut Tips for a Strong Core & Glowing Skin

Posted in Skin care-gut connection7 Comments


Discover why abs aren’t just about crunches. Learn how gut health affects core strength, skin clarity, and inflammation. Nurse-approved gut tips for a sculpted core and radiant glow from the inside out

Core Truth: It’s Not Just About Crunches 💥

“Abs are made in the kitchen” is a phrase we’ve all heard—and probably ignored while eating chips on the couch. But what if I told you that your colon has just as much to do with that six-pack (or bloat-pack) as your diet and workouts?

As a wound and ostomy nurse in her fabulous 40s with a passion for poop, peptides, and probiotic-packed smoothies, I’ve seen firsthand how the gut-skin connection impacts everything from our ab definition to our forehead glow. Yep—your microbiome might be the secret sauce for your core goals and your skincare dreams.

Let’s dig into how your digestive system helps you tone up, de-bloat, and shine—inside and out.

🧠 The Gut-Core-Skin Triangle: Why It All Connects

If you think your gut is just a food chute, think again. Your gut microbiome—the trillions of bacteria living in your digestive tract—plays a critical role in:

  • Reducing inflammation (aka the bloat enemy)
  • Regulating hormones (hello, cortisol belly!)
  • Producing key nutrients (like B vitamins and butyrate)
  • Detoxifying waste (bye-bye, skin dullness and breakouts)

👉 In fact, a 2023 review in Nature Reviews Endocrinology linked gut dysbiosis (microbial imbalance) with increased visceral fat, hormonal imbalances, and even mood disorders that can impact your motivation to stay active.
Your gut is not just about digestion. It’s your internal gym partner, esthetician, and therapist.

🧃 Flat Tummy from the Inside Out: Gut Tips for a Strong Core

1. Eat More Fermented Foods (and Less Fake Stuff)

If your plate looks more like a food science experiment than a farmer’s market, your gut is probably waving a white flag.

✅ Add:

  • Greek yogurt with live cultures
  • Kimchi and sauerkraut
  • Kefir
  • Miso
  • Kombucha (watch the sugar, though!)

❌ Skip:

  • Ultra-processed protein bars
  • Artificial sweeteners like sucralose and aspartame (they are terrible for your health)
  • Gut-wrecking emulsifiers (carrageenan, polysorbate-80)

🧬 Pro tip: Fermented foods help feed good gut bacteria, which aid in digestion, reduce gas and bloating, and may even help with fat distribution around your abdomen.

2. Prioritize Prebiotic Fiber 🍌

Prebiotics are what your good bacteria eat to thrive. Without them, it’s like throwing a party with no snacks—awkward and empty.

✅ Best sources:

  • Bananas
  • Garlic
  • Onions
  • Leeks
  • Oats
  • Flaxseed

🌱 Prebiotic-rich foods support regular bowel movements, reduce abdominal inflammation, and even boost collagen production by improving gut lining integrity.

🧻 Translation? Fewer breakouts, smoother poops, and flatter abs. Win-win-win.

3. Hydration = Happy Gut, Less Bloat 💧

Water helps flush toxins, supports regularity, and prevents the kind of bloat that makes you unbutton your jeans by 2 p.m.

💦 Aim for half your body weight in ounces daily (minimum).
🧂 Bonus: Add a pinch of Himalayan salt or a splash of lemon for natural electrolytes and digestive support.

🏋️‍♀️ Movement That Matters: Exercise That Loves Your Gut

Core exercises are great, but if your gut’s inflamed or sluggish, even a million crunches won’t cut it.

Best Gut-Loving Moves:

  • Walking after meals: improves digestion and blood sugar regulation
  • Yoga poses like twists and child’s pose: gentle bowel massage
  • Pilates: strengthens deep core muscles and promotes mobility

🧘‍♀️ In one study, participants who practiced yoga 3x/week had significantly reduced bloating and GI symptoms (Journal of Clinical Gastroenterology, 2022).

And guess what? These movements also calm the nervous system—lowering cortisol (aka belly fat hormone).

💩 Real Talk: My Poop, My Progress

Let me get real for a sec.

A few years ago, I was exercising regularly, eating “healthy,” but my belly was always bloated, my energy was tanked, and my skin was acting like a hormonal teenager.

Turns out? My gut was angry. Between low fiber, stress, and lack of probiotics, I was a hot inflamed mess.

Once I started focusing on gut repair—adding fermented foods, drinking more water, cutting down on ultra-processed snacks—I noticed:

  • My bloat vanished (my abs came out of hiding)
  • My skin cleared
  • I actually had the energy to want to move my body

💃🏼 It was a glow-up from the inside out.

✨ Skin in the Game: Gut Health for Glowing Skin

Your gut doesn’t just affect your abs—it literally shows up on your face.

Gut issues linked to:

  • Acne: Especially cystic breakouts and jawline acne
  • Eczema/rosacea: Leaky gut = inflammation city
  • Dry, flaky skin: Poor fat absorption and low hydration
  • Premature aging: Chronic inflammation accelerates collagen breakdown

💡 Internal link idea: Read more in “How a Healthy Gut Can Transform Your Skin and Hair Naturally”

🛒 Gut-Friendly Grocery List (Save This!)

  • Plain kefir or Greek yogurt (unsweetened)
  • Oatmeal
  • Avocados
  • Bone broth
  • Leafy greens
  • Chia seeds
  • Blueberries
  • Ginger and turmeric
  • Lentils and legumes
  • Dark chocolate (80%+ cacao = polyphenol heaven)

📌 Stick this on your fridge—and thank your colon later.

👩‍⚕️ Nurse-Approved Gut Glow Protocol

Here’s a sample daily gut-core-glow routine:

TimeAction
MorningLemon water + probiotic + 10 min walk
BreakfastOatmeal + chia + berries + kefir
MiddayLight lunch with leafy greens & lean protein
Post-lunch10–15 min walk or stretching
AfternoonBone broth or herbal tea
DinnerFermented side (kimchi) + low sugar
EveningMagnesium + journaling or gentle yoga

🤔 Your Turn: What’s Your Gut Telling You?

Have you ever noticed your skin or bloating improve after changing your diet?
Are you team kombucha or kefir?
Drop a comment and let’s talk about what your gut’s been whispering to you lately 👇

Final Thoughts: Strong Core, Radiant Skin, and a Happy Colon

If you want to tone your core, clear your skin, and feel truly well—start with your gut.
Because let’s be honest, abs aren’t just made in the kitchen… they’re also made in the colon.

You don’t need a detox tea. You need a diverse, nourished microbiome, a poop you’re proud of, and movement that makes your body feel good.

💚 Your gut’s got your back—and your abs.

✨ Related Posts You’ll Love:

⚠️ Disclaimer (Because I’m a Nurse, Not Your Nurse 😉)

This blog is for general education and entertainment purposes only. It is not intended to diagnose, treat, or cure any condition. Always consult with your healthcare provider before making any changes to your routine—especially the ones involving your colon, skincare, or squats!

Gut Health and Acne: What Your Breakouts Are Trying to Tell 🧠🧼

Posted in Skin care-gut connection6 Comments

Struggling with breakouts that won’t quit? Your gut might be the real culprit. Learn how gut health affects acne, the best foods for clear skin, and how to heal from the inside out—nurse-approved!”

Acne and Gut Health: More Connected Than You Think ✨

As a wound and ostomy nurse in my 40s who’s obsessed with all things skin, poop, and probiotics (yep, I said it 💩💁‍♀️), I can confidently say your breakouts might be your gut waving a red flag 🚩.

It’s not just about what you put on your face. It’s about what’s happening inside your digestive system. This is the gut-skin connection in action — and it’s real, backed by science, and something I’ve seen both personally and professionally.

What Is the Gut-Skin Axis? 💛

The gut-skin axis is the two-way communication system between your digestive system and your skin. When your gut is out of balance (a condition called dysbiosis), it can set off inflammatory responses that show up as acne, rashes, or dullness.

🧪 What the Research Says:

A 2022 study in the Journal of Clinical Medicine found that people with acne had less diverse gut bacteria and higher levels of harmful microbes compared to those with clear skin. Gut imbalances were linked to increased systemic inflammation and compromised skin barriers.

Translation? Your gut microbiome may be throwing shade at your glow ✨.

💩 Poop Clues: How to Tell If Your Gut Is Messing with Your Skin

  • You get breakouts after eating sugary or dairy-rich foods 🍦
  • You have bloating, gas, or irregular poops
  • Your skin flares up after stress or antibiotics
  • You feel “off” in your digestion and your skin looks dull or inflamed

My Story: How Fixing My Gut Helped My Skin 🫂

In my 30s, I broke out along my jawline like a teen prepping for prom. I was using fancy skincare and eating what I thought was healthy — but I still had breakouts.

Once I focused on my gut, things changed. I added probiotic-rich foods, upped my fiber, cut back on sugar, and focused on hydration. Within 6 weeks, I noticed fewer breakouts, better digestion, and more energy. 🙌

Gut-Friendly Foods That Help Heal Skin From the Inside 🍽️✨

1. Probiotic-Rich Foods

  • Examples: Yogurt, kefir, kimchi, miso
  • Why: They restore gut flora and reduce systemic inflammation that fuels acne

2. Prebiotic Foods

  • Examples: Bananas, onions, garlic, leeks, asparagus
  • Why: These feed the good bacteria in your gut

3. Omega-3s

  • Examples: Salmon, sardines, flaxseeds, walnuts
  • Why: Fight inflammation and support the skin barrier

4. Antioxidant Powerhouses

  • Examples: Blueberries, spinach, sweet potatoes
  • Why: Protect against oxidative stress and brighten skin tone

What to Avoid to Keep Your Gut & Skin Happy 🙅‍♀️

  • Processed sugar: Feeds bad bacteria and increases breakouts
  • Overuse of antibiotics: Kills off your good gut bugs
  • Stress: Weakens the gut lining and messes with hormones
  • Low-fiber diets: Starve your beneficial microbes

Nurse Talk: Why This Gut-Skin Thing Matters Beyond Pimples 👩‍⚕️🧬

As someone who works with skin and guts all day (yes, even colostomies), I see firsthand how gut health influences wound healing, skin regeneration, hydration, and immunity.

Your skin isn’t just for selfies — it’s your largest organ and reflects what’s going on inside. When your gut is inflamed, your skin is too.

What About You? 🗣️

Have you noticed breakouts when your gut is off? Ever tried probiotics for your skin? Drop a comment and let’s compare poop-and-pimple stories 🤭💬

Stay glowy (and regular),

Your Favorite Wound Care Nurse Who Talks About Poop & Pimples 💕

⚠️ Disclaimer: I’m a Nurse, But Not Your Nurse 😉
This blog is for general education and entertainment purposes only. It’s not medical advice. Always talk to your healthcare provider before starting new diets, supplements, or treatments. Your skin is unique—just like your poop 💩.

👉 Related: Best Gut-Healing Foods for Thicker, Shinier Hair
👉 Don’t miss: What Your Poop Is Telling You (And When to Worry)

BBL or Bust: What Your Gut Has to Do with That Booty 🍑🦠

Posted in Skin care-gut connectionLeave a comment


Thinking about a Brazilian Butt Lift (BBL)? 💉 Before you book the OR, let’s talk gut health, healing, and long-term glow-up. Discover the gut-skin-booty connection from a nurse who’s seen it all—from poop to post-op recovery.

🍑 BBLs Are Everywhere—But What About What’s Inside?

BBLs are trending harder than green smoothies in January. From TikTok transformations to celebrity curves, the “booty era” is still going strong. But let’s pause for a second. Whether you’re team surgery or team squats, there’s one thing that isn’t getting enough attention:

👉 Your gut health.

Yep, your gut plays a surprising role in everything from post-op recovery to skin glow to even how your body metabolizes fat and handles inflammation after surgery. And as a wound and ostomy nurse with over 20 years of experience, I’ve seen what happens after the filters fade.

So before you go chasing curves with a credit card, let’s talk about what’s happening inside—and how to support your health whether you go under the knife or build that booty naturally.

💉 BBL Basics (in Case You’re New Here)

A Brazilian Butt Lift is a surgical procedure where fat is taken from areas like the abdomen, flanks, or thighs via liposuction—and then transferred into the glutes for a rounder, fuller look.

It’s marketed as “natural” (since it’s your own fat), but make no mistake:

  • It’s major surgery
  • It comes with risks, including infection, fat embolism, wound complications, and even death
  • It requires recovery time, special positioning, and smart post-op nutrition

And guess what plays a major role in all of the above? That little microbiome in your belly. 🦠

🧬 Gut Health & Surgery Recovery: The Hidden Hero

A healthy gut = better healing, immunity, and inflammation control. If you’re considering (or recovering from) a BBL, your gut is part of your glow-up team.

Here’s how:

1. Faster Wound Healing

Your gut is where nutrients like vitamin C, zinc, and protein are absorbed. These are essential for skin healing, collagen formation, and tissue regeneration.

Poor gut health = poor absorption = delayed healing (and possibly not-so-cute scars).

2. Immune System Superpower

Up to 70% of your immune system lives in your gut. That means your ability to fight off infection (a real concern post-BBL) depends on a healthy microbiome.

A dysbiotic gut could mean a higher chance of post-op infections and slower recovery.

3. Inflammation Management

Surgery = trauma. Trauma = inflammation.
A strong gut helps manage this by producing short-chain fatty acids (like butyrate) that reduce inflammatory cytokines and promote tissue repair.

🥗 Gut-Glow Foods for Pre + Post-Surgery Support

Whether you’re healing from a BBL or just here for the booty and skin benefits, these gut-friendly foods can level up your recovery—and your results.

🥚 1. Eggs – Healing Protein Powerhouse

Loaded with high-quality protein and biotin (hello, hair and skin), eggs support tissue repair and immune function. Scrambled, poached, or boiled—just eat ’em.

🫐 2. Berries – Antioxidant Armor

Rich in vitamin C and polyphenols, berries reduce oxidative stress and inflammation. Plus, they feed good gut bacteria.

🍵 3. Bone Broth – Collagen + Gut Soother

Bone broth delivers glycine, collagen, and glutamine, which support gut lining integrity and skin elasticity—essential for healing surgical wounds.

🥦 4. Fermented Foods – Probiotic Power

Think sauerkraut, kimchi, kefir, and yogurt. These boost microbial diversity, strengthen immunity, and reduce gut inflammation.

🥑 5. Avocados – Healthy Fats for Healing

Avocados are rich in monounsaturated fats, fiber, and potassium, helping with tissue repair and keeping digestion smooth (and we love smooth, especially post-surgery 💩).

🥬 6. Leafy Greens – Detox & Repair

Spinach, kale, and arugula provide folate, magnesium, and antioxidants, which help detox the liver and support blood flow to healing tissue.

👩‍⚕️ My Nurse Take: What I’ve Seen Post-Surgery

Let me be real: I’ve cared for BBL patients during the not-so-glamorous parts—drainage, wound dehiscence, constipation (so real), and frustration from delayed healing.

One patient in her early 30s came in with surgical wounds that weren’t healing well. She’d been eating mostly takeout post-op and skipping hydration. Once we worked on her nutrition and added probiotic foods, bone broth, and vitamin C-rich produce, she healed significantly faster—and felt better overall.

Lesson? You can’t shortcut your body’s needs. Whether you buy your booty or build it, your gut needs to be part of the equation.

🚫 Foods to Avoid After Surgery (or Anytime You Love Your Gut)

  • 🍬 Added Sugar: Increases inflammation, weakens immunity
  • 🧁 Processed Carbs: Slow digestion, spike blood sugar
  • 🧂 Excess Salt: Causes bloating, fluid retention
  • 🍷 Alcohol: Damages the gut lining and weakens liver detox

💩 Don’t Forget Digestion (Seriously)

Many patients complain about post-op constipation, especially after anesthesia and pain meds. This is where fiber + hydration + probiotics come to the rescue.

Constipation = pressure, pain, and delayed healing. Keep things moving with chia seeds, leafy greens, water, and gentle walks.

Related Articles You’ll Love:

💬 Let’s Talk Real Talk:

Have you ever had surgery and noticed your digestion or skin took a hit afterward? Or maybe you focused on gut health and saw a glow-up in unexpected ways?
Drop your story or questions in the comments—I’d love to hear how your gut is helping (or hurting) your wellness journey. 👇

⚠️ Disclaimer: I’m a Nurse… But Not Your Nurse 😉
This blog is for general education and entertainment only. I’m here to inform and empower—not to diagnose, treat, or throw shade at your choices. Always consult your healthcare provider before making any medical, surgical, or nutritional decisions.

Best Gut-Healing Foods for Thicker, Shinier Hair 💁‍♀️✨ (Yes, Your Gut Can Make Your Hair Glow!)

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Want stronger, shinier, and fuller hair? Your gut health could be the secret weapon! Discover the best gut-healing foods for luscious locks and how your digestive system plays a key role in your hair’s health and shine.

Hair Today, Gone Tomorrow? Let’s Talk Gut Health 🧬➡️💇‍♀️

So your hairbrush is suddenly pulling double duty as a vacuum, and your ponytail is looking more like a thread than a rope? 😩 Don’t panic. Before you throw money at every “miracle” serum on the market, let’s take a long, loving look at your gut.

As a nurse with 20+ years in wound, ostomy care and long hair lover, I’ve learned something surprising: the gut is where all healing begins—including your skin and hair. Our outer beauty reflects inner balance. And when the gut’s a hot mess? Yep, your hair might be, too.

🧠 The Gut-Hair Connection: What’s the Deal?

Recent research confirms that your gut microbiome—the trillions of bacteria living in your digestive tract—affects everything from inflammation and nutrient absorption to hormones and immunity. That includes the health of your hair follicles.

Studies show that dysbiosis (a gut imbalance) may contribute to hair thinning, hair loss, and slower growth by:

  • Disrupting nutrient absorption (hello, biotin, zinc, iron!)
  • Triggering inflammation that impacts hair follicle health
  • Altering hormone balance (yes, even testosterone and DHT)

A 2023 review in Frontiers in Cellular and Infection Microbiology even linked microbiome imbalances to alopecia areata, an autoimmune condition that leads to hair loss. 😮

🍽️ Best Gut-Healing Foods for Hair Health

Time to ditch the hair gummies and start feeding your gut the real deal! These foods nourish your microbiome and deliver the nutrients your hair needs to flourish.

🥦 1. Fermented Foods – Your Hair’s Probiotic BFF

Why: Fermented foods contain live probiotics that restore gut balance and help your body absorb key hair nutrients like biotin, B12, and zinc.

Eat More Of:

  • Sauerkraut
  • Kimchi
  • Kefir
  • Yogurt with live cultures
  • Miso
  • Kombucha (go low-sugar)

🥬 2. Leafy Greens – The Follicle Fuel

Why: Rich in folate, iron, and vitamin C—leafy greens help oxygenate hair follicles and reduce shedding.

Top Picks:

  • Spinach
  • Kale
  • Swiss chard
  • Romaine

These also act as prebiotics, feeding your good gut bugs and reducing inflammation from the inside out.

🥑 3. Avocados – Healthy Fat, Happy Hair

Why: Packed with monounsaturated fats, biotin, and vitamin E—avocados support scalp health, hair strength, and shine.

Plus, they’re fiber-rich, which means a happy gut lining and more consistent digestion (yes, I said it: better poops = better hair 💩✨).

🫐 4. Berries – Antioxidant Armor for Your Roots

Why: Berries are high in vitamin C and antioxidants, which help protect hair follicles from oxidative stress (aka the “aging” and shedding kind).

Try:

  • Blueberries
  • Raspberries
  • Blackberries
  • Strawberries

Bonus: vitamin C also boosts collagen production, which is key for hair structure and elasticity.

🐟 5. Fatty Fish – Omega-3s for the Win

Why: Wild salmon, sardines, and mackerel are packed with omega-3s, which fight inflammation, hydrate the scalp, and support strong hair strands.

Fun Fact: Omega-3s also modulate gut bacteria composition, helping reduce “bad” bugs and support overall gut balance.

🥚 6. Eggs – Protein + Biotin Bomb

Why: Eggs are one of the best sources of biotin, a superstar nutrient for hair growth, plus they provide keratin-building protein.

Best Served: Poached, boiled, scrambled in olive oil—or whisked into a gut-friendly veggie frittata!

🌰 7. Nuts and Seeds – Tiny Powerhouses

Why: Rich in zinc, selenium, and healthy fats—nuts and seeds nourish the scalp and support hormone balance.

Go Nuts For:

  • Pumpkin seeds (zinc)
  • Brazil nuts (selenium)
  • Chia and flax (omega-3s + fiber)
  • Almonds and walnuts (vitamin E)

🥣 8. Bone Broth – Collagen on Tap

Why: Bone broth is gut-healing magic. The gelatin and collagen help seal a leaky gut, reduce inflammation, and support healthy skin and hair.

Try sipping a warm mug in the afternoon for a hair-friendly boost—or use it as the base for soups and stews.

🧪 My Personal Story: From Brittle to Bouncy

A few years ago, during a particularly stressful time (hello, overtime and fast food), my hair was falling out everywhere. Shower. Pillowcase. Scrubs. You name it.

At first, I blamed hormones or age. But deep down, I knew my gut was off. I was bloated, irregular, and living on caffeine and carbs.

Once I cleaned up my diet—adding in probiotics, leafy greens, more water, and yes, fermented foods—my gut started healing. And guess what? So did my hair! It took time, but the difference in shine, volume, and regrowth was obvious. 🌟

Now? People ask what shampoo I use. I tell them: “It starts in your stomach, not the shower.” 😉

💡 Bonus Tips for Hair + Gut Glow

  • Hydrate (aim for 8+ cups of water per day)
  • Ditch the sugar (feeds bad gut bacteria + increases inflammation)
  • Sleep 7–8 hours (hair grows while you rest)
  • Limit alcohol (gut barrier damage = dull hair)
  • Move your body (boosts circulation to scalp AND digestive system)

✅ Your Hair-Nourishing Gut Checklist

🔲 Add fermented foods to your meals 3–5x/week
🔲 Eat leafy greens daily
🔲 Include omega-3-rich fish 2–3x/week
🔲 Snack on nuts and seeds
🔲 Drink bone broth 2–3x/week
🔲 Stay hydrated and reduce processed foods

⚠️ Disclaimer: Because I’m a Nurse… But Not Your Nurse 😉
This blog is for educational and entertainment purposes only. While I’m a nurse with a passion for poop, skin, and all things wellness, I’m not your personal healthcare provider. Always consult with your medical team before making major changes to your diet, supplements, or lifestyle routines.

The Gut-Rosacea Link: What You Need to Know for Calmer Skin 🌿🔥

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Discover how healing your gut can calm rosacea flare-ups naturally. Learn which gut-friendly foods reduce redness, and why your skin may be shouting for a microbiome reset.

Red Cheeks, Raging Gut? Let’s Talk Rosacea 🥵

Have you ever looked in the mirror and thought, “Why do I look like I just ran a 5K in the desert?” when you’ve done literally nothing? If so, rosacea might be flaring—and your gut could be whispering (or screaming) for attention.

Rosacea is more than just a surface issue. Sure, it shows up as persistent redness, visible blood vessels, bumps, or even eye irritation—but beneath that flushed exterior, your gut may be the silent troublemaker.

As a wound and ostomy nurse in my 40s, I’ve seen firsthand how skin reflects internal chaos. And yes, even poop problems can show up as skin drama! Let’s break down the gut-skin drama and get you on track to calmer, clearer skin.

💡 What Is Rosacea—And Why Might Your Gut Be Involved?

Rosacea is a chronic inflammatory skin condition that affects over 14 million Americans, according to the American Academy of Dermatology.

While the exact cause is still being researched, triggers include:

  • Spicy food
  • Alcohol (I know… I’m crying too)
  • Stress
  • Sun exposure
  • Certain skincare ingredients
  • AND gut dysfunction 🤯

A 2022 study in The Journal of Clinical Medicine found a strong association between rosacea and small intestinal bacterial overgrowth (SIBO). Another study showed that patients with rosacea were more likely to have Helicobacter pylori infections—yep, that same bacteria linked to stomach ulcers.

🔬 Your Microbiome Matters—Here’s Why

Your gut is home to trillions of bacteria (a literal microbial metropolis 🏙️). When that delicate ecosystem gets disrupted—by poor diet, antibiotics, stress, or even lack of sleep—your immune system can go haywire, triggering inflammatory skin conditions like rosacea.

Inflammation, leaky gut syndrome, and dysbiosis (an imbalance in gut bacteria) can all lead to increased skin sensitivity, redness, and breakouts.

🌿 Gut-Healthy Foods That Soothe Rosacea

Your gut can be your greatest ally—or your worst enemy—when it comes to skin health. Here’s how to feed it right:

🥦 1. Prebiotics = Skin’s Peacekeepers

Prebiotics feed your good gut bacteria, which help reduce inflammation.
Eat more of these:

  • Asparagus
  • Garlic
  • Onions
  • Leeks
  • Green bananas
  • Oats

🥣 2. Probiotics = Redness Reducers

Live bacteria in probiotics help restore gut balance and can calm rosacea symptoms.
Try these:

  • Yogurt with live cultures
  • Kefir
  • Sauerkraut
  • Kimchi
  • Miso
  • Kombucha (opt for low sugar)

🫐 3. Antioxidants = Skin’s Fire Extinguishers

Antioxidants help fight oxidative stress and flare-ups.
Top choices:

  • Blueberries
  • Green tea
  • Spinach
  • Avocados
  • Wild-caught salmon (omega-3s, baby!)

💧 4. Hydration = Barrier Support

Drink your water, folks. A dry gut = a dry, reactive face. Aim for 8–10 cups daily. Bonus if you infuse it with cucumber or mint for a skin-loving boost!

🚫 Foods That Fuel Flare-Ups

Some foods make rosacea worse by disrupting the gut or triggering inflammation. Sorry in advance…

  • Refined sugar
  • Processed meats
  • Fried foods
  • Excess alcohol
  • Gluten (for some people, especially if they have celiac or gluten sensitivity)
  • Dairy (individual tolerance varies)

🧪 My Story: From Red-Faced to Radiant

Let me spill the (kombucha) tea. Years ago, during a super stressful work season, I noticed redness creeping across my cheeks. I blamed stress. Or maybe too much coffee.

Turns out, my gut was a mess—poor sleep, stress, way too much takeout, and antibiotics had wrecked my microbiome. Once I started focusing on gut-healing meals, sipping bone broth, adding fermented foods, and cutting back on sugar and alcohol… my skin started behaving like it loved me again 💕

And now? People ask what I use on my skin. Spoiler: It’s mostly what I eat.

🧘‍♀️ Lifestyle Hacks That Calm Both Gut and Skin

☀️ Use Mineral Sunscreen

Zinc oxide isn’t just reef-safe—it’s also anti-inflammatory and perfect for sensitive, rosacea-prone skin.

I like EltaMD SPF40 because is a moistener sunscreen with zinc oxide.

🧘‍♀️ Practice Gentle Movement

Walking, yoga, and deep breathing reduce cortisol and support digestion. Stress = flares, so chill is the goal.

💊 Consider Supplements (With Your Doc’s Okay)

  • Probiotics for gut balance
  • Zinc for skin healing
  • Omega-3s for inflammation
  • Vitamin D for immune support

(Again, check with your provider before starting anything new!)

✅ Quick Rosacea Recovery Checklist

Glow Up from the Inside: Your Rosacea Recovery Checklist
🔲 Add a probiotic-rich food to your daily meals
🔲 Swap refined carbs for fiber-rich veggies
🔲 Drink herbal teas (peppermint or ginger are gut-loving faves)
🔲 Apply a gentle, fragrance-free mineral sunscreen daily
🔲 Get 7–8 hours of sleep (your skin regenerates at night!)
🔲 Track your triggers in a food + skin journal

✨ Final Thoughts: Heal Your Gut, Calm Your Face

Rosacea isn’t just skin-deep. Inflammation starts within—and often, that “within” is your gut. With some diet tweaks, daily habits, and a whole lot of skin-gut love, you can calm the fire and glow from the inside out.

You don’t have to accept flare-ups as your forever look. Your skin is trying to tell you something—listen to your gut (literally).

💬 I’d Love to Hear from You!

Have you tried changing your diet to manage rosacea or other skin conditions? What worked for you—or what totally didn’t? Drop your thoughts, tips, or stories in the comments below!

⚠️ Disclaimer: Read This Before You Glow!
I’m a nurse, but I’m not your nurse. This blog is for general education, empowerment, and a sprinkle of entertainment. It’s not medical advice, diagnosis, or treatment. Always check in with your healthcare provider before making changes to your diet, supplements, or skincare routine—especially if you’re dealing with chronic conditions. Your body is beautifully unique, and it deserves personalized care. 💛

🧘‍♀️ Flow for Your Flora: Yoga Poses to Improve Digestion and Reduce Inflammation

Posted in Skin care-gut connection4 Comments

Gentle yoga for gut health and glowing skin—straight from a nurse who talks about poop for a living.


Discover the best yoga poses to improve digestion, reduce gut inflammation, and support glowing skin naturally. Learn how movement supports the gut-skin connection—written by a wound care nurse with a gut-health obsession.

Why Yoga Is Your Gut’s New Best Friend (and Your Skin’s Secret Weapon)

Let me say it loud and proud: healthy poop = healthy skin.

I’ve been a wound and ostomy care nurse for over two decades. In that time, I’ve cared for bellies, bowels, skin wounds, rashes, and every type of poop you can imagine. And guess what? The gut-skin connection is very real—and wildly underappreciated.

When your digestion is sluggish, bloating is your daily reality, and your microbiome is out of whack, it shows up in your skin:
✨ Dullness
🚨 Redness and inflammation
💥 Breakouts or flare-ups
👵 Premature aging

Yoga is one of the most underrated tools to improve digestion, stimulate your gut, lower cortisol (a sneaky skin ager), and reduce inflammation.

The Gut-Skin Axis: What You Feel in Your Belly Shows Up on Your Face

Recent research from the Journal of Clinical Medicine (2022) confirms that the gut-skin axis is a legit biological pathway. When your microbiome is off, it can lead to leaky gut, systemic inflammation, and increased skin issues like acne, rosacea, and eczema.

Yoga benefits the gut-skin connection by:

  • Massaging internal organs
  • Stimulating the vagus nerve (which lowers stress + improves digestion)
  • Reducing systemic inflammation
  • Enhancing lymphatic and blood flow to the skin
  • Supporting microbiome balance

Basically, it’s like a gentle skincare routine for your intestines. 💅🏼🦠

🧘‍♀️ Yoga Poses to Support Digestion and Reduce Inflammation

1. Supine Twist (Supta Matsyendrasana)

Your colon’s favorite stretch.

Lie on your back, hug one knee to your chest, and gently twist to the opposite side. This wringing-out motion stimulates peristalsis (the gut’s “wave” movement) and helps with gas and bloating.

💡 important: This one is great after a heavy meal. Or cheese. Or life.

2. Cat-Cow (Marjaryasana–Bitilasana)

A classic for a reason.

Move gently between arching and rounding your spine. This pose massages abdominal organs, wakes up the digestive system, and helps calm the nervous system.

tip: It’s great for spine mobility and makes you look very zen to bystanders.

3. Wind-Relieving Pose (Pavanamuktasana)

Yes, it’s exactly what it sounds like. You’re welcome.

Lay flat, hug both knees into your chest, and gently rock side to side. This pose encourages gas to move through your intestines and relieves bloating.

4. Seated Forward Fold (Paschimottanasana)

A fold for your flora.

This pose compresses the abdominal area, stimulates digestion, and helps stretch the spine and hamstrings. Focus on gentle breaths—no need to force it.

5. Legs-Up-the-Wall (Viparita Karani)

The lazy girl’s digestive reset.

Simply lie on your back and extend your legs vertically up a wall. This pose supports lymphatic drainage, reduces lower belly inflammation, and helps calm the nervous system. Do this before bed for extra gut-skin healing power.

My Personal Gut-Skin Yoga Glow-Up Story 🌿✨

A few years ago, my skin went from “you look rested!” to “are you okay?” practically overnight. My digestion was off, I was bloated constantly, and stress was eating me alive (nurse life, am I right?).

Instead of overhauling everything, I started doing 15 minutes of yoga every morning—just basic poses, slow breathing, and letting my belly move. Within 3 weeks:

  • My bloating reduced
  • I was pooping like a pro 💩
  • My skin looked clearer and less inflamed
  • I slept better and felt more grounded

No fancy face cream can compete with a de-stressed gut.

Gut-Friendly Foods to Pair with Your Practice 🥑

Yoga moves things along—but what you eat matters just as much.

Here are my go-to gut-friendly + glow-enhancing foods:

FoodGut BenefitSkin Benefit
Fermented foods (yogurt, sauerkraut, kimchi)Restores healthy gut floraReduces inflammation & breakouts
AvocadosRich in fiber & healthy fatsHydrates and plumps skin
BlueberriesAntioxidants & polyphenolsPrevents oxidative stress (hello glow!)
Leafy greensAlkalizing, high in fiberDetoxes skin & supports healing
Bone brothCollagen-rich & gut-soothingBoosts elasticity & reduces wrinkles

For a post-yoga snack, I love this:
🥣 Warm bone broth + a slice of avocado toast on sourdough + lemon water.
A glow-up you can taste.

Try This: A Quick 15-Minute Gut Flow Sequence 💫

  • 1 min: Deep belly breathing in Child’s Pose
  • 3 min: Flow between Cat-Cow
  • 2 min each side: Supine Twist
  • 2 min: Seated Forward Fold
  • 5 min: Legs-Up-the-Wall

Pop on calming music or silence your mind with nothing but breath. Your gut will say thank you—and so will your skin.

Let’s Get Personal 💬

Have you ever tried yoga for digestion or inflammation? What pose (or poop hack) works best for you?

💬 Leave a comment below—I’d love to hear your gut-skin success story!
You might inspire someone else to try their first yoga flow.

⚠️ Disclaimer (Because I’m a Nurse, Not Your Nurse 😉)
This blog is for general education and entertainment purposes only. Always consult your provider before starting any new health or fitness routine.

🍓 Gut-Glowing Rhubarb & Berry Chia Compote

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Sweet-tart, fiber-rich, and friendly for your microbiome—and your face.

✅ Why It’s Good for Gut & Skin:

  • Rhubarb: High in fiber and natural prebiotics to feed your good gut bacteria.
  • Berries: Loaded with antioxidants and vitamin C for skin elasticity.
  • Chia seeds: Omega-3s + fiber = smoother digestion and smoother skin.
  • Lemon: Supports liver detox and collagen synthesis.

📝 Ingredients:

  • 2 cups chopped rhubarb (fresh or frozen)
  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • ¼ cup water
  • Zest & juice of ½ lemon
  • 2–3 tbsp maple syrup or raw honey (adjust to taste)
  • 1 tsp vanilla extract
  • 2 tbsp chia seeds

👩‍🍳 Directions:

  1. In a small saucepan, combine rhubarb, berries, water, and lemon juice + zest.
  2. Bring to a simmer over medium heat. Cook for 10–15 minutes, stirring occasionally, until rhubarb breaks down.
  3. Stir in vanilla and sweetener. Taste and adjust.
  4. Remove from heat. Stir in chia seeds and let sit for 10 minutes to thicken.
  5. Store in a glass jar in the fridge (lasts up to 5 days).

🥣 How to Enjoy:

  • Swirl into Greek yogurt or kefir
  • Dollop on oatmeal or overnight oats
  • Spoon over chia pudding or cottage cheese
  • Eat by the spoonful like the glowing gut goddess you are 🌟

🚶‍♀️Walking for Wellness: How a Daily Stroll Improves Digestion and Skin Glow

Posted in Skin care-gut connection1 Comment

Discover how a simple daily walk can boost digestion, reduce bloating, and give your skin that natural glow. Backed by gut health science—and a nurse who loves poop talk.

Why Your Gut (and Skin!) Love a Walk After Dinner

Okay, real talk: as a nurse in my 40s who’s spent decades working with wounds, guts, and skin—sometimes all at once—I live for the small habits that deliver big results. One of the simplest? Walking.

No, not power walking in neon leggings (unless that’s your vibe). I’m talking about a relaxed, 20-30 minute daily stroll. Just you, your gut microbiome, and the sidewalk.

Walking is like a gentle massage for your intestines. It gets your digestion going, supports regularity (we love a good poop 🧻), and yes—it can even make your skin glow.

Let’s break it down, gut to glow ✨.

The Gut-Skin Axis: A Quick Refresher

You’ve heard me say it before, and I’ll say it again: what happens in your gut doesn’t stay in your gut.

Your digestive system is directly connected to your skin through what’s called the gut-skin axis. Imbalances in your microbiome (that community of bacteria in your belly) can show up on your skin as:

  • Acne
  • Eczema
  • Rosacea
  • Dullness or dryness
  • Premature aging (hello, wrinkles 👋)

A 2023 study published in Frontiers in Microbiology found that people with healthier, more diverse gut microbiomes also had better skin hydration and elasticity. That means a happier belly = plumper, glowier skin.

The Magic of Movement: How Walking Affects Your Gut

1. Improves Digestion and Reduces Bloating

Ever notice how you feel lighter and less gassy after a walk? That’s because walking:

  • Stimulates peristalsis (aka the wave-like motion that moves food through your intestines)
  • Helps reduce constipation
  • Encourages gas to move along instead of building up

A study in Gastroenterology and Hepatology (2021) found that a 15-minute walk after meals improved digestion and reduced post-meal bloating in individuals with IBS.

2. Lowers Inflammation—The Root of All Skin Drama

Chronic inflammation in the gut can lead to systemic inflammation. Guess where that shows up first? Yep—your face.

Low-impact cardio like walking:

  • Lowers stress hormones like cortisol
  • Boosts circulation
  • Reduces inflammatory cytokines (those troublemakers that trigger skin flare-ups)

Regular walkers tend to have clearer skin, fewer breakouts, and less puffiness. Glow up from the sidewalk up!

3. Boosts Microbiome Diversity

Movement improves blood flow to your GI tract and helps your gut bacteria thrive. Research in the International Journal of Sports Medicine showed that people who exercised regularly had more microbial diversity, especially in anti-inflammatory strains.

That’s important, because diverse gut flora = a better barrier = stronger, healthier skin.

My Story: A Walk, a Smoothie, and a Surprise Glow

A few years ago, I was dealing with stress, random breakouts, and a serious case of “blah skin.” I started doing one small thing every day: a walk after dinner.

I didn’t change my whole life—I just committed to moving after meals and paired it with a gut-friendly diet (think: fermented foods, fiber, and a killer smoothie—see below 👇). Within 3 weeks:

  • My skin tone looked brighter
  • My bloating disappeared
  • And my mood? Totally lifted

It felt like I’d pressed the reset button—from the inside out.

Gut-Friendly Foods That Pair Well with Walking

Want even more results from your strolls? Feed your microbiome with these skin-supporting goodies:

🥬 Leafy Greens (Spinach, Kale):

Rich in fiber to keep things moving and loaded with skin-friendly antioxidants.

🥕 Fermented Foods (Kimchi, Sauerkraut, Greek Yogurt):

Restore gut flora and reduce inflammation.

🍓 Berries:

High in vitamin C and polyphenols—your skin’s best friends.

💧 Water with Lemon:

Keeps digestion smooth and skin hydrated.

Pair these with your walk and you’ve got a glow-getting combo.

BONUS RECIPE: My “Glow & Go” Cinnamon Vanilla Gut-Skin Smoothie 🌱

Ingredients:

  • 1 cup unsweetened oat milk
  • 1 tsp matcha
  • ½ frozen banana
  • 1 scoop collagen peptides
  • 1 tsp ground flaxseed
  • ¼ tsp cinnamon
  • ½ tsp vanilla extract
  • Ice cubes

Blend and enjoy post-walk. Your skin will say thank you with every sip. (So will your colon. 💚)

Final Thoughts: It’s Simple, Not Silly

We don’t need fancy face creams or restrictive diets to get glowing skin. Sometimes, it’s the basics that work best.

Walking:
✅ Aids digestion
✅ Clears your mind
✅ Improves gut health
✅ Makes you look and feel better

And the best part? It’s free.

Let’s Chat! 👟✨

Have you noticed a difference in your skin or digestion when you walk regularly? Do you have any gut-friendly habits that changed your skin for the better?

Drop a comment below—I’d love to hear your story. 👇
(And you might inspire someone else to take that first step!)

⚠️ Disclaimer (Because I’m a Nurse, Not Your Nurse 😉)
This blog is for general education and entertainment purposes only. Always consult your healthcare provider for personalized medical advice.