About "Bihada-kin" / About "Chokatsu"
Healthy and beautiful skin can only be achieved by combining internal and external care. The presence of "bacteria" is important for both internal and external care.
The number of bacteria living in the human body far exceeds the approximately 36 to 37 trillion cells that make up the body. Therefore, it is no exaggeration to say that humans live supported by the work of countless bacteria from birth until death.
The parts of the body where many bacteria live daily include the nose, mouth, gastrointestinal tract, skin, urinary organs, and reproductive organs. Among these, the intestines are said to have the most bacteria, followed by the skin. The bacteria living in the intestines are collectively called the intestinal microbiota (gut flora), and those on the skin are called the skin microbiota (skin flora). Various types of bacteria form groups like a flower garden, and whether the power balance of these bacterial groups is in order or disturbed greatly affects overall health and beauty.
This time, we will focus on and explain "Chokatsu," which aims to regulate the intestinal microbiota and is particularly important for internal care, and "Bihada-kin care," which has recently gained attention for external care.
The intestines are home to three main groups of bacteria: good bacteria, bad bacteria, and opportunistic bacteria. Opportunistic bacteria side with whichever group is more dominant, good or bad. This means that the more good bacteria there are, the more opportunistic bacteria will side with them, leading to a healthier gut environment.
Conversely, if bad bacteria increase, opportunistic bacteria will side with them, and the gut environment will deteriorate.
When this happens, toxins circulate throughout the body via the bloodstream, which has a significant impact on skin health. Skin problems such as acne and blemishes become more likely, and the stratum corneum's turnover slows down, leading to dryness and roughness. In other words, it is no exaggeration to say that the gut environment and skin environment are closely related.
Furthermore, did you know that the gut is called the "second brain"? The gut environment is deeply related to mental stability, and serotonin, a neurotransmitter also known as the "happiness hormone," is produced in both the brain and the gut. However, only about 5% of it is actually produced in the brain.
The rest is said to be synthesized when substances produced in the gut are transported to the brain.
Therefore, if the gut environment deteriorates, the likelihood of mental instability, such as feeling down or becoming easily irritable, increases.
In other words, to maintain the health of the entire body, including the mind, daily "Chokatsu" (gut activity) to promote good bacteria in the gut through diet, exercise, and sleep is very important.
Typical examples of foods that increase good bacteria are, as you know, fermented foods (*1) that provide a lot of lactic acid bacteria, such as nukazuke, kimchi, and natto.
Fermented foods also include yogurt and cheese, but if dairy products don't suit you, using soy milk yogurt or similar is a good option.
Unprocessed, naturally brewed seasonings such as soy sauce, mirin, and vinegar are also highly nutritious and recommended for promoting good bacteria.
It's also important to consume enough dietary fiber (*2), which serves as food for good bacteria.
There are both soluble and insoluble dietary fibers, so try to consume both in a balanced way.
At the same time, be careful not to over-consume food additives such as preservatives and artificial colors, trans fats (*3), and refined white sugar, as these can easily increase bad bacteria.
For women who love sweets, white sugar can be difficult to avoid, but considering brown sugar or honey, which contain vitamins and minerals, or sweeteners made from low-sugar monk fruit, can be a good alternative.
If you frequently experience gas or burping, abdominal bloating, diarrhea, or constipation, suddenly increasing your intake of fermented foods or dietary fiber can lead to SIBO (Small Intestinal Bacterial Overgrowth), so please consult a clinic.
*3
Found in processed fats such as margarine, shortening, and fat spreads, and vegetable oils such as palm oil, as well as in baked goods made with them, such as bread, cakes, and donuts, and in fried foods.
In addition to adjusting your diet, it's also important to regularly exercise moderately and get enough sleep to improve blood circulation and smooth intestinal peristalsis.
For exercise, try to continue within a reasonable range, such as walking one train station even on days you can make the effort, actively using stairs, or doing a 3-minute exercise before bed.
The function of the intestines and the autonomic nervous system are closely related. Along with light exercise, incorporating stress care that involves pleasant scents into your daily life can also lead to improved sleep quality and easier recovery from fatigue.
While it's difficult to completely eliminate stress, enjoying selecting scents according to the situation, such as boosting concentration from morning to noon, or promoting relaxation from evening to night, and taking frequent moments to relax and manage stress effectively is also a part of "Chokatsu."
Intestinal Health Advisor
Yuma Tamaki
She realized the importance of internal care. Currently, while working as a makeup expert at OSAJI, she strives to support customers' skin concerns from various angles, not only through daily skincare but also by inquiring about their diet and sleep habits.
that you should know
Just like the bacteria living in the intestines, the skin microbiota living on the skin also consists of three groups: good bacteria (bihada-kin), bad bacteria, and opportunistic bacteria. Good bacteria (bihada-kin) feed on sebum and sweat to produce glycerin, which moisturizes the skin, and short-chain fatty acids, which keep the skin's pH mildly acidic, preventing the proliferation of bad bacteria and other germs. Acne bacteria actually help keep the skin moisturized. Just like with gut flora, when bad bacteria proliferate and the bacterial balance is disrupted, acne bacteria become pathogenic and cause acne, and other skin problems are more likely to occur. In other words, the more good bacteria (bihada-kin) there are, the higher the skin's moisture level, and the more likely it is to maintain smooth, trouble-free skin with a dewy, transparent appearance.
to start today
Cleansing and facial washing are primarily for removing dirt, but they have the disadvantage of temporarily reducing the skin's resident bacteria.
When rinsing with water warmer than body temperature is added, the burden on the skin increases significantly.
Washing the skin daily with strong cleansing ingredients + hot water causes the moisture (intercellular lipids) that fills the stratum corneum to leak out, leading to a rapid decrease in barrier function.
For daily skincare, choose gentle products that effectively remove dirt, and try to rinse with lukewarm water below body temperature.
Sebum and sweat are food for good bacteria (bihada-kin). From spring to summer, sweat and sebum are secreted with everyday movements, but aren't there many people who find it difficult to sweat because their workplace air conditioning is too strong, or who have cold sensitivity and don't sweat much in autumn and winter?
We recommend incorporating opportunities to sweat gently into your routine, such as light exercise that you can continue at your own pace, or for those who dislike exercise, saunas or bedrock baths.
If you feel signs of trouble due to a disrupted skin bacterial balance and weakened barrier function, we recommend switching to low-irritation cosmetics for sensitive skin or a simple skincare routine.
Even if you usually have normal skin, if your skin condition fluctuates due to increased sebum secretion caused by hormonal changes before menstruation, it's a good idea to review your current cosmetics from the perspective of "bihada-kin."
Humidity is crucial for bacteria to thrive. Basic moisturizing care consists of hydrating the stratum corneum with moisture and sealing it with oil to prevent evaporation. Apply toner generously until it fully absorbs into the skin, then lock it in with a moisturizer like an emulsion or cream. These simple two steps are essential, but when your skin condition is consistently poor, such as dryness, roughness, or proneness to breakouts, incorporating a serum that balances the skin's resident bacteria is an option. When the bacterial balance is dominated by good bacteria (bihada-kin), it's almost synonymous with the skin being able to produce its own moisture. To cultivate strong and beautiful skin that is less affected by environmental changes, including seasonal transitions, and fluctuations in physical condition like menstrual biorhythms. Using cosmetics that support the function of bihada-kin is one of the standards of modern skincare.
Regulating the bacterial balance of the gut flora through "Chokatsu" is said to help boost overall immunity, while regulating the bacterial balance of the skin flora through "Bihada-kin care" helps enhance the barrier function to prevent external irritants from easily entering. If you aim for vibrant beauty with a healthy body and skin, please start incorporating care that benefits your gut and skin bacteria today.
