Your skin is a living chronicle of your life—every grin, every frown, every second spent basking in the sun. It’s far more than a protective barrier; it’s a vibrant, dynamic system that connects you with the world. From the moment you are born, your skin begins to cultivate its own ecosystem—a diverse community of microorganisms such as bacteria, fungi, and viruses, known as the skin microbiome. This unseen yet crucial layer of the skin is your first defense against the environment. However, in the pursuit of flawless skin, many of us may unintentionally disrupt this delicate balance.
Sibora Peca, a member of Sequential Bio, the global leader in clinical microbiome research and in-vivo testing, shares expert advice on avoiding everyday habits that can disrupt your skin’s microbiome and potentially lead to skin issues such as acne or eczema.
-
Using Harsh Cleansers daily
Cleansers are fundamental to skincare, but those packed with active ingredients like salicylic acid, benzoyl peroxide, and glycolic acid might be doing more harm than good if used excessively. These active ingredients have both positive and negative effects on the skin. While these ingredients are effective against acne and for exfoliation, they can also strip away the beneficial bacteria from your skin.
The Science Behind Cleansers: Harsh cleansers often contain surfactants that remove oil and dirt but can also disrupt the skin’s lipid barrier, crucial for moisture retention and protection against harmful microbes. Research indicates that the lipid layer supports a healthy microbiome by providing a hospitable environment for beneficial bacteria to thrive (Sanford & Gallo, 2013). Compromising this barrier can lead to reduced microbial diversity, a critical indicator of skin health (Kong & Segre, 2017).
The Consequences: Reduced microbial diversity increases susceptibility to conditions such as infections, eczema, and acne. Studies show that individuals with eczema often exhibit lower microbial diversity on their skin, exacerbated using harsh cleansers that further disrupt this balance (Schommer & Gallo, 2013). Sibora emphasizes the importance of using gentle, pH-balanced cleansers, as maintaining a skin pH of around 5.5 is vital; a disrupted pH can promote harmful bacteria like Staphylococcus aureus (Dąbrowski et al., 2016).
-
Over-Exfoliating
Exfoliation is often promoted as a crucial step for achieving smooth, glowing skin, but overdoing it can have the opposite effect.
Understanding Exfoliation: Exfoliation involves the removal of dead skin cells from the surface of your skin. While this process can help to reveal fresher, more radiant skin, it can also strip away the protective layer of oils and microbes that make up your skin’s microbiome (Tang & Yang, 2018). This layer is essential for maintaining the skin’s barrier function, which helps to lock in moisture and keep out harmful pathogens.
The Risks of Over-Exfoliation: Excessive exfoliation can reduce microbial diversity and compromise the skin’s natural acid mantle, a fine film on the surface of the skin that acts as a barrier to pathogenic bacteria, viruses, and other potential contaminants. A disrupted acid mantle can make it easier for harmful bacteria to colonize the skin, leading to increased inflammation and exacerbating conditions such as acne, rosacea, and dermatitis (Kong & Segre, 2017). Sibora advises, “Moderation is key. Over-exfoliation can strip away the good bacteria along with dead skin cells, weakening your skin’s natural defenses.”
The Right Approach: To avoid over-exfoliation, it’s crucial to tailor your exfoliation routine to your skin type. For those with sensitive or dry skin, exfoliating once a week with a gentle, enzyme-based exfoliant might be sufficient. Individuals with oily or acne-prone skin may benefit from exfoliating two to three times a week, but it’s essential to monitor your skin’s response and adjust accordingly.
-
Following Social Media Trends Without Doing the Research
Social media can be a double-edged sword for skincare advice. While it’s tempting to try out the latest viral product, many of these trends can be damaging to your skin microbiome.
The Influence of social media: Platforms like Instagram and TikTok have popularized numerous skincare trends and products, often advertised by influencers with little to no scientific background. While some of these trends may offer benefits, many others can introduce harmful ingredients into your skincare routine without you realizing it.
Harmful Ingredients to Watch Out For: Ingredients such as Sodium Lauryl Sulfate (SLS), phthalates, methylisothiazolinone, synthetic fragrances are often found in trendy products and can disrupt your skin’s microbial balance (Preservatives in Cosmetics, 2018). SLS, for example, is a common surfactant used in many cleansers and shampoos, but it has been shown to strip away the skin’s natural oils, leading to dryness and irritation. Methylisothiazolinone, a preservative found in many skincare products, has been linked to allergic reactions and skin irritation (Nagpal et al., 2019).
The Science: A 2019 study highlighted that SLS can significantly reduce skin microbial diversity, promoting the growth of pathogenic bacteria (Kong & Segre, 2017). This reduction in diversity can compromise the skin’s ability to fend off infections and maintain its barrier function. Sibora suggests, “Instead of following the latest trend, choose products based on your specific skin type and concerns. Always check ingredient lists using reliable resources before making a purchase.”
-
Not Changing Your Bedding Enough
Your pillowcase might be home to more than just your dreams. If not changed regularly, it can become a breeding ground for bacteria that contribute to acne.
The Role of Bedding in Skin Health: Your bedding, particularly your pillowcase, can accumulate oils, sweat, dead skin cells, and environmental pollutants over time. These substances can create an environment conducive to the growth of pathogenic bacteria.
The Science: A study published in the Journal of the American Academy of Dermatology revealed that dirty pillowcases can harbor bacteria like Cutibacterium acnes, which is linked to acne development (Dąbrowski et al., 2016). This bacteria thrives in environments with an excess of oil and dead skin cells, which can be transferred from your face to your pillowcase every night.
Practical Tips: To minimize bacterial exposure, it’s recommended to wash your pillowcase at least once a week. For those with acne-prone skin, Sibora suggests, “If you’re prone to acne, try changing your pillowcase every 3-4 days to minimize bacterial exposure.” Additionally, consider using pillowcases made from natural, breathable fabrics like cotton or silk, which can help to reduce friction and irritation on the skin.
-
Neglecting a Healthy and Balanced Lifestyle
The health of your skin is closely tied to your overall lifestyle, particularly your diet and stress levels.
The Gut-Skin Axis: The gut-skin axis is a concept that links intestinal and skin microbiomes, suggesting that what you eat can significantly impact your skin’s health . The gut microbiome plays a crucial role in regulating inflammation throughout the body, including the skin ((Nagpal et al., 2019). A diet high in processed foods, sugar, and unhealthy fats can promote inflammation and disrupt the balance of the gut microbiome, which in turn can affect the skin.
The Science: A 2018 review found that diets rich in fruits, vegetables, and omega-3 fatty acids—such as the Mediterranean diet—have been shown to positively influence the gut microbiome . This, in turn, can benefit the skin microbiome by reducing inflammation and promoting a healthy balance of beneficial bacteria (Nagpal et al., 2019). Regular exercise, adequate sleep, and stress management also play vital roles in maintaining a healthy skin microbiome by supporting the body’s natural defenses and reducing inflammation.
Practical Advice: Sibora concludes, “By adopting a healthier lifestyle, you’re not just enhancing your well-being but also fostering a balanced skin microbiome.” To support your skin’s health, focus on consuming a balanced diet rich in whole foods, staying hydrated, and managing stress through practices like mindfulness or yoga. Regular physical activity and sufficient sleep are also key factors in maintaining a healthy skin microbiome.
References
- Dąbrowski, K., Pietrzak, A., & Wozniak, M. (2016). The role of the skin microbiome in health and disease. Dermatology Review/Przegląd Dermatologiczny, 103(2), 91-100.
- Sanford, J. A., & Gallo, R. L. (2013). Functions of the skin microbiota in health and disease. Seminars in Immunology, 25(5), 370-377.
- Kong, H. H., & Segre, J. A. (2017). Skin microbiome: looking back to move forward. Journal of Investigative Dermatology, 137(5), 965-973.
- Preservatives in cosmetics – ScienceDirect. (2018). Retrieved from ScienceDirect.
- Nagpal, R., Shively, C. A., Register, T. C., Craft, S., & Yadav, H. (2019). Gut microbiome-Mediterranean diet interactions in improving host health. F1000Research, 8, 699. doi:10.12688/f1000research.18992.1.
