Skin & Stress
The word ‘stress’ is habitually used as an umbrella term for heightened emotion. However, physiological stress - when the autonomic nervous system enters fight or flight mode - can have a profound effect on the skin.
To recap the differences in physiological stress modes; the parasympathetic nervous system regulates the body’s resting & digesting. This is the preferred mode for optimal nutrient absorption. Conversely, the sympathetic nervous system activates the body’s fight or flight responses which prepare the body for imminent action. The fight or flight mode can be lifesaving when activated in acute, short bursts. However when the body and mind tip into long-term sympathetic nervous system activation the body may start to feel the detrimental impacts of chronic stress.
Ultimately, stress is hormonal. The principle stress hormone is Cortisol, which is necessary in appropriate quantities since, amongst other things, it is responsible for waking you up in the morning. However, if the body is consistently generating Cortisol over a long period of time the detrimental impacts of chronic stress may start to take their toll. For example, have you ever lay awake at night unable to get to sleep due to over-thinking or worrying? This may indicate excess presence of Cortisol, (at the incorrect time; Cortisol should be ebbing away in the evenings in order to allow the ‘Dracula hormone’ Melatonin to take over in order to facilitate sleep). In this, and many other ways, chronic stress can be considered ‘toxic’, and as the body’s largest detoxification organ the skin often bears the brunt of chronic stress. (Note that the brain-skin axis is highly active therefore when the brain perceives stress the skin often reacts / flares.)
Simplistically, stress can increase systemic inflammation and delay wound healing. Even at this basic level neither of these physiological scenarios are helpful for skin conditions which are more-often-than-not inflammatory and manifest as skin wounds. Since Cortisol is a potently proinflammatory hormone with the ability to influence immune cell behaviour, stress not only heightens the risk of infections due to exacerbated inflammation responses in-and-on the skin, but it may also increase the risk & effects of the autoimmune skin conditions Vitiligo and/or Urticaria (Hives) since an immune response by its very nature signals to your body that it is fighting an infection - whether or not it actually is, (this is at the crux of all Autoimmune conditions).
Furthermore, if you suffer from acne sometimes the skin’s oil glands may hyper react during period of stress, thus producing more oil than normal and potentially exacerbating bacterial proliferations; thus flaring the symptoms of acne.
Excessive stress hormones may also increase the rate at which Collagen and Elastin, (components responsible for giving skin its plumpness and elasticity) are degraded, thus decreasing the rate at which skin is able to rejuvenate. In other words, excessive and/or long-term stress may increase the rate at which skin may age and wrinkle.
I write this article knowing that stress is probably the most noticeable trigger for my personal Eczema flares. When I get angry, upset or worried (aka ‘stressed’) the first involuntary reaction I notice is that I start scratching. Having paid close attention to the impact of stress on my skin health, useful-and-effective foods I include in my daily diet to help gently quell stress hormonal imbalance and nurture my skin health include;
Fruits; avocado, banana, berries and oranges – these are loaded with inflammation-fighting antioxidants (Vitamins A, C, E), fibre (for supporting gut health and the gut-skin axis), and B-Complex Vitamins (useful for rebalancing mood and energy).
Magnesium-rich foods; dark green leafy vegetables, dark (80% cacao content) chocolate, seeds, nuts (only eat the latter if you are NOT ALLERGIC to nuts).
Essential fats; avocado and oily fish e.g. salmon, mackerel, sardines, herring are rich in Vitamins D and E which are useful for supporting the immune system and the skin structure, therefore downregulating the impacts of stress hormones.
REMEMBER: if you are taking any medications always consult a Registered Nutritional Therapist as well as your Doctor before making significant dietary or lifestyle changes. This blog post is written for educational purposes only and in reference to ‘food’. It is NOT advocating taking dietary supplements. It is very important to please always consult a Registered Nutritional Therapist or your Doctor before introducing any dietary supplements into your health regime as these qualified professionals will be able to offer personalised recommendations.
If you are struggling with skin and/or nutrient (im)balance issues and you want to discover the inspiring & sustainable diet & lifestyle programmes offered by Nutritional Therapy, get in touch via the Contact Me page on this website, or directly on info@eatdrinkthinknutrition.co.uk for more information about 1:2:1 Consultations with Eat Drink Think Nutrition®.
