When it comes to the world of gastrointestinal diseases, you may hear a lot of acronyms, such as IBD and IBS. Inflammatory bowel disease (IBD) is a broad term that refers to chronic swelling (inflammation) of the intestines.

Inflammatory bowel disease is often confused with the noninflammatory condition irritable bowel syndrome (IBS).

Although the two disorders share similar names and some of the same symptoms, they have key differences. Read on to learn what distinguishes IBD and IBS.

IBD and IBS are distinctly different conditions. Still, a person who has been diagnosed with one may display symptoms of the other. It’s also important to know that you can have both conditions at the same time. Both are considered chronic (ongoing) conditions.

Although both conditions can occur in anyone at any age, they seem to run in families.

What is IBD?

Inflammatory bowel disease (IBD) is a term for a group of disorders characterized by prolonged inflammation in various parts of the digestive tract. The most common form of IBD is ulcerative colitis.

The two main conditions that are classified as IBD are:

• Ulcerative colitis (UC). A lifelong condition that’s characterized by recurring episodes of inflammation in the mucosal layer of the colon. It commonly involves the rectum and may extend to other parts of the colon.
• Crohn’s disease (CD). CD can affect any part of your gastrointestinal (GI) tract, from your mouth to your anus. Symptoms of Crohn’s disease may also include diarrhea, abdominal cramps, and fever.

Another form of IBD, indeterminate colitis, is diagnosed when tests cannot at first distinguish which form of IBD it is. Most cases of indeterminate colitis eventually evolve to a diagnosis of either CD or UC.

For both of these conditions, no cure is currently available, but they can be managed with medication.

What is IBS?

Irritable bowel syndrome (IBS) is a chronic functional disorder of the gastrointestinal tract, characterized by chronic abdominal pain and altered bowel habits. People with IBS show no clinical signs of a disease and often have normal test results.

IBS has physical symptoms, but the causes aren‘t currently well understood. Researchers are currently looking into some potential causes, such as:

• food intolerances (such as fructose, lactose, sucrose, or gluten)
• a reaction from a previous infection
• bacterial overgrowth
• stress

Depending on the main symptoms, people with IBS receive a diagnosis of one of three classifications:

• IBS with constipation (IBS-C)
• IBS with diarrhea (IBS-D)
• IBS-mixed (IBS-M)

Sometimes, IBS symptoms are called mucous colitis or spastic colitis, but those names are technically incorrect. Colitis is an inflammation of the colon, and IBS does not cause inflammation.

Abdominal pain is a common symptom of both IBS and IBD. With IBD, you may experience pain in other parts of your body, too.

IBS pain

Abdominal pain is the most common symptom reported by people with IBS. Research shows 3 out of 4 people with IBS report either continuous or frequent abdominal pain.

The pain is most often felt in the lower abdomen, though it can occur anywhere in the belly. The type and severity of pain can vary, even within a single day. Types and locations of IBS pain often include:

• Upper abdomen pain may get worse after eating and is often accompanied by bloating.
• Middle abdomen pain centers in the belly area and is often felt as cramping.
• Lower abdomen pain usually decreases after a bowel movement.

People with IBS also report different types of pain, including:

• cramping
• sharp, or stabbing
• aching
• throbbing

Pain associated with IBS includes both visceral pain, meaning it originates in bodily organs, and functional pain, which does not have a known bodily source and is not accounted for by any test.

Because its symptoms involve functional pain, IBS is sometimes categorized as a centralized sensitivity syndrome (CSS). These are groups of conditions that involve a heightened experience of pain, as in fibromyalgia and chronic fatigue syndrome.

IBD pain

Abdominal pain is also a common symptom of IBD.

The Crohn’s & Colitis Foundation estimates that 50 to 70 percent of people with IBD report gastrointestinal (GI) pain when their IBD symptoms first began and, later, whenever the disease is active.

People also report pain associated with IBD in other parts of the body, such as:

• painful joints
• skin sensitivity
• eye discomfort
• oral sores
• pain around the rectum

IBS is extremely common. In fact, the International Foundation for Functional Gastrointestinal Disorders estimates that it affects up to 15 percent of the population worldwide.

The Centers for Disease Control and Prevention (CDC) reported that in 2015, 3 million adults in the United States, or 1.3 percent of the U.S. adult population, were diagnosed with IBD. This represented an increase of about 50 percent over the previous 6 years.

Diagnoses of IBS and IBD are very different. IBD is diagnosed through a variety of tests, whereas IBS is diagnosed largely by exclusion, or ruling out other diseases and conditions.

IBS

Doctors do not order tests to diagnose IBS, although they may use test results to rule out other conditions. Instead, an IBS diagnosis is usually made on the basis of:

• medical history
• family history
• physical exam
• symptom report
• ruling out other conditions

The Rome IV criteria form is the basis for diagnosing IBS.

These criteria say a diagnosis can be made only after a person has had symptoms at least 1 day per week over the last 3 months and having symptoms that began at least 6 months ago.

Since IBS symptoms primarily involve your bowel movements, a diagnosis takes this into account as well. The Rome IV criteria for an IBS diagnosis specify that two of the following conditions must be met:

• Your symptoms are related to defecation.
• The frequency of your stool has changed.
• The appearance of your stool has changed.

Often, an IBS diagnosis is made only after many other diseases and conditions are ruled out. Since testing for other conditions can be a lengthy process, your IBS diagnosis may sometimes take weeks or even months.

IBD

Diagnosis of IBD, unlike IBS, will require medical tests. Any of these tests may be used to diagnose IBD, as well as rule out other medical conditions:

• stool studies
• blood tests
• biopsy
• X-ray
• MRI scan
• CT Scan
• barium contrast study

Your doctor may also refer you for endoscopic evaluations, such as an esophagogastroscopy or colonoscopy, to evaluate the severity and extent of inflammation. These involve inserting a small tube with a camera into either the esophagus or the rectum.

During these exams, your doctor will likely collect tissue to biopsy to help differentiate between different types of IBD.

The exact causes of IBS and IBD are still the subject of clinical study. Genetics and family history are thought to play a part in both.

IBS

The cause of IBS is not known for certain, but the following conditions are thought to increase your risk:

• bacterial infections in the intestines or colon
• food intolerances and sensitivities
• genetics, with a family history of IBS
• mood disorders, such as depression and anxiety

IBD

The exact cause of IBD is not known. It’s thought that the main trigger is an immune system that does not operate as it should. Researchers now think that IBD arises through a combination of:

• genetics
• environmental factors, like stress
• the gut microbiota, or the microorganisms that live in the body

Normally, the immune system limits the effects of harmful bacteria, viruses, and environmental toxins. In a person with IBD, the immune system falters, and inflammation develops in the GI tract.

Researchers also think genetics play a part in causing IBD. People with a family history of either ulcerative colitis or Crohn’s disease are at greater risk of developing these diseases.

Stress is known to make all GI disorders feel worse. There is a lot of truth when we describe a reaction as “gut-wrenching.“ In fact, stress can have a lot of very real effects on the body.

IBS

Since the inflammation of IBD is absent in people with IBS, it’s difficult for researchers to understand the precise causes of IBS. But they do know that IBS is almost always exacerbated by stress.

Stress reduction techniques may help decrease your IBS symptoms. Consider trying:

• meditation
• regular exercise
• talk therapy
• yoga

IBD

Research shows that stress may affect both the onset of IBD and the course of the disease. In particular, it may aggravate the disease and contribute to the occurrence of flare-ups.

Stress may also intensify the mood disorders that sometimes arise in people living with the disease. Emotional disorders, such as depression and anxiety, are common among people with IBD, and stress can intensify their effects.

Both IBS and IBD can lead to complications, especially if left untreated. These conditions affect not only the digestive system but your mental health as well.

IBS complications

If left untreated, IBS can lead to a lower quality of life. You may miss days of work and feel reluctant to engage in activities for fear that pain or embarrassing side effects might arise at an inconvenient time.

IBS can involve other complications, such as:

• chronic diarrhea, which is sometimes a symptom of IBS, and can lead to hemorrhoids
• frequent bowel movements or cramps that can disrupt daily activities
• mood disorders such as depression and anxiety

IBD complications

Symptoms of IBD may escalate to conditions that require medical attention. Ulcerative colitis and Crohn’s disease, the two main forms of IBD, have different potential complications. These complications can occur quickly. If they do, you will need to seek immediate medical help.

For ulcerative colitis, complications might include

• a perforated bowel, in which the chronic inflammation creates a hole in your bowel
• rapid enlargement of your colon, which is called a toxic megacolon
• severe diarrhea
• rectal bleeding and pain

Complications of Crohn’s disease can include:

• abscesses
• strictures, or intestinal blockages
• perforated bowel
• fistulas, abnormal connections that develop between tissues or body parts and need to be managed for potential infection
• malabsorption of food, leading to malnutrition

Complications of IBD can also develop outside the GI tract. For example, disorders may develop in other parts of the body, such as the skin, kidneys, or joints.

Treatments for IBS and IBD vary based on severity. While IBS often responds well to lifestyle changes and avoiding triggers, IBD treatment is typically more complex.

IBS

IBS may be treated with certain medications such as intestinal antispasmodics like hyoscyamine (Levsin) or dicyclomine (Bentyl).

Dietary and lifestyle changes that seem to help the most include:

• avoiding fried and fatty foods and caffeinated beverages
• relaxation practices, such as meditation and yoga
• psychotherapy to help reduce your overall stress
• a heating pad to help ease cramping and pain
• acupuncture
• herbal remedies, such as chamomile tea
• probiotics

IBD

IBD treatment depends on the form diagnosed. The primary goal is treating and preventing inflammation that, over time, can damage the intestines. Common treatment options for IBD can include:

• corticosteroids
• 5-ASA drugs (aminosalicylates)
• immunomodulators
• biologics
• surgery
• dietary changes that avoid trigger foods

Treatment for IBD can be complex, so your gastroenterologist can help you create the right treatment plan for your needs.

The first line of treatment for IBD is usually medication. Natural remedies should only supplement your existing treatment plan with your doctor’s permission and supervision, and they may not be effective.

However, psychotherapy is said to be especially helpful, as the anxiety that IBD can trigger can make symptoms worse. Learning to calm mood disturbances can make your IBD symptoms calmer, too.

IBD and IBS may seem to share similar symptoms, but they are two different conditions with very different treatment requirements.

With IBD, the goal is to reduce inflammation that causes symptoms. IBS, on the other hand, may not be treatable with medications because there’s not an identifiable bodily cause.

Research is ongoing in an effort to develop more effective treatments. There are ways to manage your symptoms so you can have a good quality of life.

A gastroenterologist can help determine your specific condition and offer the best treatment plan and resources to help you manage your symptoms.

Arthritis refers to a range of conditions that involve pain and inflammation in the joints.

Is it a degenerative condition, which means the symptoms tend to worsen over time, or is it an autoimmune type of arthritis with associated extra-articular symptoms, characterized by inflammatory flares and a chronic clinical course?

These two types of arthritis include osteoarthritis (OA) and rheumatoid arthritis (RA).

OA mainly results when wear and tear of cartilage causes bones to rub together, leading to friction, damage, and inflammation.

RA is a systemic condition that triggers symptoms throughout the body. It’s an autoimmune disease and happens when the immune system mistakenly attacks healthy joint tissue.

Doctors can prescribe medication to relieve the pain of arthritis, but they often recommend natural approaches, too.

Remember to talk to your doctor before trying any remedy for arthritis, whether it involves medication or not.

Your weight can have a big impact on arthritis symptoms. Extra weight puts more pressure on your joints, especially your knees, hips, and feet.

Guidelines from the American College of Rheumatology and Arthritis Foundation (ACR/AF) strongly recommend losing weight if you have OA and overweight or obesity.

Your doctor can help you set a target weight and design a program to help you reach that target.

Reducing the stress on your joints by losing weight can help:

• improve your mobility
• decrease pain
• prevent future damage to your joints

If you have arthritis, exercise can help you:

• manage your weight
• keep your joints flexible
• strengthen muscles around your joints, which offers more support

Current guidelines strongly recommend starting an appropriate exercise program. Exercising with a trainer or another person may be especially beneficial, as it increases motivation.

Good options include low-impact exercises, such as:

• walking
• cycling
• tai chi
• water activities
• swimming

Heat and cold treatments can help relieve arthritis pain and inflammation.

• Heat treatments can include taking a long, warm shower or bath in the morning to help ease stiffness and using an electric blanket or moist heating pad to reduce discomfort overnight.
• Cold treatments can help relieve joint pain, swelling, and inflammation. Wrap a gel ice pack or a bag of frozen vegetables in a towel and apply it to painful joints for quick relief. Never apply ice directly to the skin.
• Capsaicin, which comes from chili peppers, is a component of some topical ointments and creams that you can buy over the counter. These products provide warmth that can soothe joint pain.

Acupuncture is an ancient Chinese medical treatment that involves inserting thin needles into specific points on your body. Practitioners say it works by rerouting energies and restoring balance in your body.

Acupuncture may reduce arthritis pain, and the ACR/AF conditionally recommend it. While there’s not enough evidence to confirm its benefits, the risk of harm is considered low.

Be sure to find a licensed and certified acupuncturist to carry out this treatment.

Meditation and relaxation techniques may help reduce the pain of arthritis by lowering stress and enabling you to cope with it better. Reducing stress may also help lower inflammation and pain.

The ACR/AF recommend tai chi and yoga. These combine meditation, relaxation, and breathing techniques with low-impact exercise.

According to the National Institutes of Health (NIH), studies have found that practicing mindfulness meditation is helpful for some people with RA.

Anxiety, stress, and depression are all common complications of conditions that involve chronic pain, such as arthritis.

Learn more about depression and arthritis.

A diet that’s rich in fresh fruits, vegetables, and whole foods can help boost your immune system and your overall health. There’s some evidence that dietary choices can affect people with both RA and OA.

A plant-based diet provides antioxidants, which can help reduce inflammation by eliminating free radicals from the body.

On the other hand, a diet rich in red meat, processed foods, saturated fat, and added sugar and salt may aggravate inflammation, which is a characteristic of arthritis.

These foods can also contribute to other health conditions, including obesity, high cholesterol, high blood pressure, heart disease, and other complications, so they’re likely not beneficial for people with arthritis.

Current OA guidelines do not recommend taking vitamin D or fish oil supplements as a treatment, but consuming foods containing these nutrients as part of a balanced diet may contribute to overall well-being.

What should you eat to stay healthy with arthritis?

Which foods should you avoid?

Massage can provide an overall sense of well-being. It may also help manage joint pain and discomfort.

The ACR/AF do not currently recommend massage as a treatment, as they say there’s not enough evidence to confirm that it works.

They add, however, that massage is unlikely to pose a risk and may provide indirect benefits, such as reducing stress.

Ask your doctor to recommend a massage therapist who has experience in treating people with arthritis. Alternatively, you could ask a physical therapist to teach you self-massage.

Many herbal supplements may reduce joint pain, although scientific research hasn’t confirmed that any specific herb or supplement can treat arthritis.

Some of these herbs include:

• boswellia
• bromelain
• devil’s claw
• ginkgo
• stinging nettle
• thunder god vine

The Food and Drug Administration (FDA) doesn’t monitor herbs and supplements for quality, purity, or safety, so you cannot be sure exactly what a product contains. Be sure to buy from a reputable source.

Always talk to your doctor before trying a new supplement, as some can cause side effects and dangerous drug interactions.

Everyone has anxiety from time to time, but chronic anxiety can interfere with your quality of life. While perhaps most recognized for behavioral changes, anxiety can also have serious consequences on your physical health.

Read on to learn more about the major effects anxiety has on your body.

Anxiety is a normal part of life. For example, you may have felt anxiety before addressing a group or in a job interview.

In the short term, anxiety increases your breathing and heart rate, concentrating blood flow to your brain, where you need it. This very physical response is preparing you to face an intense situation.

If it gets too intense, however, you might start to feel lightheaded and nauseous. An excessive or persistent state of anxiety can have a devastating effect on your physical and mental health.

Anxiety disorders can happen at any stage of life, but they usually begin by middle age. Women are more likely to have an anxiety disorder than men, says the National Institute of Mental Health (NIMH).

Stressful life experiences may increase your risk for an anxiety disorder, too. Symptoms may begin immediately or years later. Having a serious medical condition or a substance use disorder can also lead to an anxiety disorder.

There are several types of anxiety disorders. They include:

Generalized anxiety disorder (GAD)

GAD is marked by excessive anxiety for no logical reason. The Anxiety and Depression Association of America (ADAA) estimates GAD affects about 6.8 million American adults a year.

GAD is diagnosed when extreme worry about a variety of things lasts six months or longer. If you have a mild case, you’re probably able to complete your normal day-to-day activities. More severe cases may have a profound impact on your life.

Social anxiety disorder

This disorder involves a paralyzing fear of social situations and of being judged or humiliated by others. This severe social phobia can leave one feeling ashamed and alone.

About 15 million American adults live with social anxiety disorder, notes the ADAA. The typical age at onset is around 13. More than one-third of people with social anxiety disorder wait a decade or more before pursuing help.

Post-traumatic stress disorder (PTSD)

PTSD develops after witnessing or experiencing something traumatic. Symptoms can begin immediately or be delayed for years. Common causes include war, natural disasters, or a physical attack. PTSD episodes may be triggered without warning.

Obsessive-compulsive disorder (OCD)

People with OCD may feel overwhelmed with the desire to perform particular rituals (compulsions) over and over again, or experience intrusive and unwanted thoughts that can be distressing (obsessions).

Common compulsions include habitual hand-washing, counting, or checking something. Common obsessions include concerns about cleanliness, aggressive impulses, and need for symmetry.

Phobias

These include fear of tight spaces (claustrophobia), fear of heights (acrophobia), and many others. You may have a powerful urge to avoid the feared object or situation.

Panic disorder

This causes panic attacks, spontaneous feelings of anxiety, terror, or impending doom. Physical symptoms include heart palpitations, chest pain, and shortness of breath.

These attacks may occur at any time. You can also have another type of anxiety disorder along with panic disorder.

Long-term anxiety and panic attacks can cause your brain to release stress hormones on a regular basis. This can increase the frequency of symptoms such as headaches, dizziness, and depression.

When you feel anxious and stressed, your brain floods your nervous system with hormones and chemicals designed to help you respond to a threat. Adrenaline and cortisol are two examples.

While helpful for the occasional high-stress event, long-term exposure to stress hormones can be more harmful to your physical health in the long run. For example, long-term exposure to cortisol can contribute to weight gain.

Anxiety disorders can cause rapid heart rate, palpitations, and chest pain. You may also be at an increased risk of high blood pressure and heart disease. If you already have heart disease, anxiety disorders may raise the risk of coronary events.

Anxiety also affects your excretory and digestive systems. You may have stomachaches, nausea, diarrhea, and other digestive issues. Loss of appetite can also occur.

There may be a connection between anxiety disorders and the development of irritable bowel syndrome (IBS) after a bowel infection. IBS can cause vomiting, diarrhea, or constipation.

Anxiety can trigger your flight-or-fight stress response and release a flood of chemicals and hormones, like adrenaline, into your system.

In the short term, this increases your pulse and breathing rate, so your brain can get more oxygen. This prepares you to respond appropriately to an intense situation. Your immune system may even get a brief boost. With occasional stress, your body returns to normal functioning when the stress passes.

But if you repeatedly feel anxious and stressed or it lasts a long time, your body never gets the signal to return to normal functioning. This can weaken your immune system, leaving you more vulnerable to viral infections and frequent illnesses. Also, your regular vaccines may not work as well if you have anxiety.

Anxiety causes rapid, shallow breathing. If you have chronic obstructive pulmonary disease (COPD), you may be at an increased risk of hospitalization from anxiety-related complications. Anxiety can also make asthma symptoms worse.

Anxiety disorder can cause other symptoms, including:

• headaches
• muscle tension
• insomnia
• depression
• social isolation

If you have PTSD, you may experience flashbacks, reliving a traumatic experience over and over. You might get angry or startle easily, and perhaps become emotionally withdrawn. Other symptoms include nightmares, insomnia, and sadness.

• Green tea has long been cited for potential health benefits.
• Now a new study looks at green tea extract and finds it may help reduce blood sugar levels.
• It may also lower gut inflammation, according to the research.

Green tea is known for its long list of potential health benefits, like improved brain function and protection against cancer.

Now new research on people with a handful of heart disease risk factors is showing that ingesting green tea extract for four weeks can also reduce blood sugar levels and lower gut inflammation. Researchers say this is one of the first studies to assess whether health risks linked to metabolic syndrome may be lessened by green tea.

“Green tea is known to be a rich source of antioxidants, substances that help fight inflammation in the body. Now we are learning more about how green tea can have a positive impact on the gut,” said Dr. Anjali Mone, a gastroenterologist at Lenox Hill Hospital. “In a new study researchers sought to investigate the effects of green tea on gut health. Intestinal permeability or “leaky gut” allows bacteria and other toxins to enter the bloodstream leading to inflammation.”

This study published in Current Developments in Nutrition included 40 participants, 21 with metabolic syndrome and 19 healthy adults. They were given green tea extract for 28 days followed by a placebo for 28 days, with one month off of supplements in between treatments.

Researchers found that fasting blood glucose levels for participants were lower for those taking the green tea extract compared to the placebo. Green tea treatment in the study was also shown to decrease gut inflammations signaled by a decrease in stool inflammatory proteins.

Senior study co-author Richard Bruno, PhD, a professor of human nutrition at The Ohio State University, said the findings showed benefits after one month.

“What this tells us is that within one month we’re able to lower blood glucose in both people with metabolic syndrome and healthy people, and the lowering of blood glucose appears to be related to decreasing leaky gut and decreasing gut inflammation — regardless of health status,” he said in a statement.

“This could be a simple yet powerful intervention for people with metabolic syndrome or those at risk for it. It could be a therapy to start while we continue to promote healthy lifestyle changes,” said Olivia Vaughn, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center.

Metabolic syndrome stems from several conditions that occur together, which increase your risk of heart disease, stroke, and type 2 diabetes. The conditions include increased blood pressure, high blood pressure, excess fat around the waist, and abnormal cholesterol or triglyceride levels. Up to one in three U.S. adults have metabolic syndrome.

One of the main risk factors for metabolic syndrome is that it is triggered by “leaky gut.”

High blood sugar can do damage to the gut barrier, thus triggering leaky gut, which, in turn, can contribute to metabolic syndrome. Traditionally if a patient is at risk for metabolic syndrome, they are recommended lifestyle modifications including diet changes and weight loss, which can be challenging for various reasons.

“These study results are promising and may offer a new tool to help manage patients at risk with metabolic syndrome,” said Mone. “The antioxidants in green tea may help fight cellular damage and inflammation for better gut and overall health.”

According to the National Center for Complementary and Integrative Health, green tea has been used for medicinal purposes in China and Japan for millennia. It is safe to consume up to eight cups of green tea per day when consumed as a beverage, and up to six cups per day for pregnant women.

Drinking too much green tea or ingesting too much green tea extract can have some adverse side effects.

An eight-ounce cup of green tea has 28 milligrams of caffeine. This number is far less when compared to coffee, which has 96 milligrams of caffeine in an eight-ounce serving. But if you are ingesting green tea extract you may be able to ingest a high level of caffeine.

“We do know that green tea or its compounds as a drink versus those in solid-dose form like the [gummies] or pills act differently in the body, and therefore have a different toxicity threshold,” said Vaughn. “There have been cases of liver injury with large doses, but at a low rate. I would recommend a person with liver disease discuss their use of green tea/green tea extract with their physician.”

Intestinal permeability, or leaky gut, is not technically a recognized medical diagnosis and as such, there is limited clinical data about the condition. Treatments for other medical conditions like celiac disease, inflammatory bowel disease, irritable bowel syndrome, ulcerative colitis, etc., have helped to shed light on how to treat leaky gut and metabolic syndrome.

For example, a gluten-free diet may relieve symptoms, as well as anti-inflammatory drugs, immune system suppressors, antibiotics, and supplements like iron, calcium, and vitamin D. Staying away from certain foods like processed foods, high-fat foods, high-sugar foods, gluten, dairy, and alcohol is also helpful.

Consuming foods that contain both probiotics and probiotics can be very helpful in promoting healthy bacteria in the gut, as well.

“I stress the importance of a diet low in added sugars since this can contribute to an imbalance in the gut microbiome and increase chronic inflammation,” said Vaughn. “I recommend a diet that is rich in dietary fiber from vegetables, fruits, beans, nuts and seeds, and whole grains since certain fibers can promote the growth and diversity of good microorganisms in our gut. Minimizing added sugars and consuming adequate dietary fiber are also very beneficial for blood sugar control.”

When you think of organs, your heart, lungs, and kidneys may be first to come to mind.

But you might be overlooking your body’s largest and most visible organ: the skin.

Far from simply looking pretty, the skin plays a crucial role in protecting your body from harmful organisms and regulating body temperature.

It’s much more than something you see in the mirror every day. Good skin health can lead to better overall health.

Read on to peel back the layers of what your skin can really do and how you can best care for this superhero organ.

The skin accounts for about 15 percent of your body weight, says Barry Goodman, MD, a New York-based private dermatologist affiliated with Cornell Medical Center.

It also serves multiple purposes.

“It’s part of a team of organs that work together,” Goodman says.

“You can’t view the skin as simply something that wraps or covers up the body,” says Kemunto Mokaya (“Dr. Kemmy”), MD, a board certified dermatologist and author of “Live and Look Younger.” “It’s an important and essential organ system that’s complex and has many roles.”

The skin is a superhero organ for its ability to:

• provide immunity
• cover and protect internal body parts and functions
• release sweat
• synthesize vitamin D
• make melanin
• allow us to differentiate between textures, temperatures, and more via touch

Protects us from invaders

The top layer of the skin, or the epidermis, is the front line — literally — when it comes to defending our bodies against harmful external forces, like viruses.

“Intact skin can prevent pathogens from gaining a foothold,” says Goodman. “A disrupted skin barrier allows bacteria and viruses to penetrate deeper into the skin and cause infection.”

But even if pathogens penetrate the skin, this superhero organ will keep on fighting.

According to a 2020 review, skin cells team up and organize immune signals to help the body protect against and attack pathogens.

The sebaceous glands also secrete oil that adds another layer of protection against foreign substances. As a bonus, it keeps the skin soft.

Sheaths the muscles, bones, internal organs and nervous system

The skin’s protective properties don’t end with immunity.

Goodman says that the third layer of skin, the hypodermis or subcutis, is composed of fat that serves as a natural shock absorber.

If the body experiences trauma, such as a fall or car crash, this fat is essentially a thick cushion that stifles the blow and keeps our internal body safe.

Releases sweat

Sweat isn’t simply a sign of a workout well done.

“Sweat helps to cool the skin and prevent the body from overheating,” Mokaya says.

Sweating occurs through two types of glands. Eccrine glands cover most of the body and open onto the skin’s surface. Apocrine glands open into the hair follicle and can be found on the scalp, armpits, and groin.

Whether the body can “sweat out toxins” is a topic of debate.

A 2016 study suggested heavy metal levels were lower in individuals who regularly exercised.

A 2011 study indicated sweat was a potential way to remove Bisphenol A (BPA), a chemical frequently found in plastics.

Still, a 2019 review called for more well-controlled studies to clarify whether sweat plays a meaningful role in eliminating toxins in the body.

Synthesizes vitamin D

When the skin is exposed to the sun, it produces vitamin D, says Mokaya. Vitamin D serves multiple purposes in the body.

A 2015 review indicated it might help with:

• bone health
• protection against skin cancers
• immune function
• psoriasis management
• reduced risk and decreased severity of atopic dermatitis

Contains melanin

Goodman notes that the epidermis contains melanin, a pigment that determines an individual’s skin color. The more melanin you have, the darker your skin tone will be.

Melanin does a lot more than determine your skin’s color. Goodman says it also protects against UV rays from the sun. These rays are responsible for:

• sunburn
• skin cancer
• premature aging
• reduced collagen production
• reduced skin elasticity

Affects touch

What would life be if you couldn’t pet your dog, cuddle a loved one, or feel the warmth of a fuzzy blanket? Thanks to the skin, we can feel the pain and pleasure of touch.

“The skin allows you to feel and recognize pain [and] pressure,” Mokaya says. “It deciphers textures and also detects temperatures such as heat and cold.”

The skin does this through tiny but powerful touch receptors, including:

• thermoreceptors that help determine temperature.
• nociceptors that let you know when something is painful, like a wound.
• mechanoreceptors to identify pressure, such as a firm handshake.

Skin care products are a dime a dozen. Looking at a list of the latest so-called “must-have” products can be overwhelming.

But experts say there are simple ways to care for your skin. It may come as a surprise that you might want to look outside the beauty aisle.

Care from the inside out

Some dermatologists say there’s truth to the adage, “You are what you eat,” at least when it comes to skin care.

Mokaya recommends foods rich in:

• antioxidants, including dark, leafy greens, spinach, kale, and berries to counteract free radicals and environmental damage
• monounsaturated and polyunsaturated fats, like salmon, walnuts, and chia seeds to strengthen the skin’s lipid barrier
• probiotics, like yogurt, and prebiotics, found in high fiber items like fruit and vegetables to enhance the skin’s barrier

Mokaya suggested limiting highly processed and sugary foods when possible.

Research suggests a link between high-sugar diets and acne, and a 2021 study indicated that eating processed food is associated with atopic dermatitis.

What your skin really needs to be healthy

There are more than enough skin care products to choose from. Mokaya suggests paring down your routine to only a few basic products.

She says everyone should invest in:

• a good cleanser that suits your skin type and needs
• a moisturizer that suits your skin type and needs
• a broad-spectrum sunscreen

Unexpected self-care activities that support the skin

Self-care is an essential part of skin care — and that doesn’t mean simply a day at the spa.

Experts share a few at-home activities that can give your superhero organ a boost, including:

• Exercise: Mokaya and the American Academy of Dermatology (AAD) say exercise increases blood flow to all organs, including the skin. The AAD recommends using a cleanser containing salicylic acid or benzoyl peroxide post-sweat session to clear pores and prevent breakouts.
• Sleep: Mokaya says the skin regenerates during sleep. Adults 18 to 60 years old should aim for at least 7 hours of sleep a night, according to the Centers for Disease Control and Prevention (CDC).
• Go outside: Goodman notes the air inside is often drier, particularly when the heat is on during the cooler months. Going outside can reduce this issue and relieve stress, which can trigger acne according to a 2017 study.

Your skin works overtime to support your body and maintain your overall health. Try these tips to keep your skin in tip-top shape.

Declutter your vanity cabinet

If you haven’t sorted through your skin products in a while, now might be a good time.

Goodman suggests checking expiration dates since expired products have likely lost their effectiveness and may irritate the skin.

Mokaya recommends taking a “less is more” approach. If it’s not broken, don’t fix it, no matter what new trend you see on social media.

“When it comes to skin care, less can be more,” she says. “Having a consistent regimen of a few products that work well together and are layered correctly often yields better results than trying new products all the time and mixing many new things.”

Get warmer in the shower

A long, steaming-hot shower may feel luxurious, but Goodman says your skin isn’t a fan.

“Hot water may feel good in the moment, but it removes natural moisturizing factors from your skin,” Goodman says.

Goodman suggests opting for lukewarm water instead. He recommends keeping water about the same temperature as your body — between 95 and 99°F (35 and 37.2°C) and not more than 105°F (40.5°C).

“If your skin is very red coming out of the shower, the water temperature is probably too high,” he says.

Find the right sunscreen

There are tons of sunscreens available. Goodman says it’s essential to find a broad-spectrum option that protects against UVA and UVB rays.

Here are the AAD‘s suggestions:

• Use a waterproof sunscreen and SPF 30 or above. An SPF 30 sunscreen will block 97 percent of the sun’s rays.
• Apply about 1 oz. (one-shot glassful) of sunscreen to the body for adults.
• Wait 15 minutes after application to go outside.
• Reapply every 2 hours or after swimming or sweating.

Dress for safe sun success

You’ll never be able to block 100 percent of the sun’s rays, even with sunscreen. Goodman says you can add extra layers of protection with your outfit.

He recommends:

• a hat
• sunglasses
• UPF 50+ clothing

Learn your skin type

Mokaya recommends catering your product selection to your skin type.

The commonly recognized skin types include:

• oily (greasy)
• dry (flaky)
• sensitive (irritates easily)
• combination (flaky and greasy)

Different ingredients best suit specific skin types.

For example:

• Benzoyl peroxide can be beneficial for oily or acne-prone skin.
• Fragrance-free products are ideal for sensitive skin to avoid irritation.
• Oil or cream-based products can be helpful for dry skin.

A dermatologist can help you identify your skin type and select products.

Consider a vitamin D supplement

Your body naturally gets vitamin D from sunlight.

Still, Daniel Glass, a UK-based dermatologist with The Dermatology Clinic London, says taking a supplement can help if you’re deficient.

You can have your levels checked during a simple blood test.

A 2015 review indicated that vitamin D supplementation should be a first-line treatment for achieving proper levels in the body if there’s a deficiency but called for more research into its effects on the skin.

Reduce smoking

Smoking cigarettes can impact skin health, too.

A 2019 study suggested smokers’ skin was less elastic and had more obvious creases than the skin of nonsmokers. Research from 2021 links smoking and some skin cancers.

It may also be associated with skin conditions such as:

• psoriasis
• hidradenitis suppurativa
• chronic dermatoses
• alopecia
• lupus erythematosus
• polymorphous light eruption

The CDC has resources to help people quit smoking, including quitlines and apps.

De-stress

Mokaya says stress can trigger inflammation in the body, which can affect the skin in various ways, including:

• premature aging
• acne
• eczema flare-ups

Her favorite de-stressing activities include:

• yoga
• mediation and focused breathing
• exercise
• scenic walks with a partner or friend
• listening to music

If you have difficulty controlling stress, consider reaching out to a therapist.

The skin is a superhero organ, protecting you from disease and fighting pathogens. It also provides a barrier and cushioning for bones, muscles, joints and internal organs.

You can give back to your skin with a diet rich in healthy fats and antioxidants, exercise, and lots of stress relief. They all play a role in keeping this wonder organ happy and healthy.

Beth Ann Mayer is a New York-based freelance writer and content strategist who specializes in health and parenting writing. Her work has been published in Parents, Shape, and Inside Lacrosse. She is a co-founder of digital content agency Lemonseed Creative and is a graduate of Syracuse University. You can connect with her on LinkedIn.