The stress skin connection
It’s safe to say that given the ‘unprecedented’ times we find ourselves in and the ongoing uncertainty surrounding the continuing pandemic that stress levels are at an all-time high. The physiological effects of stress on the body are varied but let’s explore the connection between stress and the skin to better understand how stress can lead to breakouts or cause flare ups of pre-existing skin conditions.
We’ve become increasingly more aware of the brain-gut connection and the way in which the gut can impact upon our mental health. Similarly, the brain and skin share a connection of their own. The skin has an immediate way of reflecting our emotions such as flushing red with embarrassment or getting goosebumps when fear or instinct kick in. This is due to the brain-skin axis; an interconnected, bio-directional pathway. A highway where messages pass between the brain and skin mediated by the hypothalamic-pituitary-adrenal axis (HPA) which produces hormones in response to stress, such as cortisol and catecholamines. But it’s not just a one-way street, the skin can also send messages via the axis in response to environmental stressors such as pain and temperature; triggering the HPA to produce inflammation and engage the immune system. Research into the intricate relationship of the brain and skin has confirmed that the skin is an immediate stress perceiver as well as a target of stress response and a key player in our immune function. It is after all our largest organ and the barrier that protects us from the outside world.
With a better understanding of the connection let’s explore how the stress hormones negatively impact on the skin’s appearance and function. Acutely cortisol works to lower inflammation and has protective properties. Chronically however, ongoing high levels of stress hormones (like we may experience in a pandemic for example) trigger the detrimental inflammatory effects. Cortisol triggers pro-inflammatory mast cells in the brain-skin axis which directly contribute to increased inflammation, sebum production, itching, irritation, hiving and dermatitis. Research also suggest that stress disturbs the epidermal layer of the skin leading to conditions like eczema and psoriasis. Where one has existing conditions, stress via pro-inflammatory pathways can trigger an exacerbation and flaring up of symptoms. Stress hormones also significantly impact our gut by disrupting the microbiome and in turn dysregulate the gut-brain axis. That in conjunction with the psychological impact of managing a skin condition further perpetuates the cycle which can become difficult to manage, especially if being stressed means you fall out of your good habits.
So how can you lessen the effects of the inevitable stress we are all experiencing presently.
- Don’t neglect your skin care routine. Make it a priority even if you’re working from home, feeling tired or unmotivated.
- Regular exercise is important for stress management your lymphatic system and detoxification, all of which assist in skin health and appearance.
- Eating a healthy, whole food diet. It’s easy to fall off the wagon when you’re stressed but consistently poor dietary choices only further inflame the body and leave you feeling worse physically and mentally.
- Drink plenty of water and non-caffeinated herbal teas.
- Employ stress management strategies such as meditation, yoga, journaling, time in nature or deep breathing techniques. If that’s not your style take a warm bath, facetime a friend, listen to your favourite music, dance, sing, play with your pets. Just find something that brings you joy you can do daily.
If you are struggling with stressed out skin our therapists can adjust your tailored at home routine to specifically target inflammation and protect the barrier. Additionally herbal, nutritional and lifestyle support for stress management is also available through our in-house naturopath.