Skin & Hormones & Stress

An aspect of skincare involves the relationship between the mind, emotions, and skin. Technically called “psychodermatology” this aspect of cutaneous health is being recognized more and more as a fundamental cause of dermatological diseases. Stress is the unifying component in the devolvement of all degenerative diseases, including skin health. Stress can take a toll on the skin in a variety of ways, including acne breakouts, psoriasis, acne, rosacea, and visible signs of aging (like wrinkles and breakdown of collagen), and impaired wound healing.

The cortisol hormone is responsible for elevating our “fight-or-flight” response. In short bouts, this acute stress response is physiologically needed to help us stay alert, motivated, and focused. The problems happen when you have ongoing, chronic stress. Even if stress may only exist as thoughts and feelings, it can manifest itself with real physical effects of activation of the skin's immune response such as itching and rashes (eczema), inflammation (psoriasis), oiliness (acne), and changes in pigmentation (melasma).

A constant release of pro-inflammatory cytokines can cause skin damage and immune dysfunction, increased production of reactive oxygen species (ROS), glycation, and can contribute to telomere shortening, which causes accelerated DNA damage, all of which promote aging in the skin.

What are the most efficient biochemical and lifestyle changes to help manage intrinsic stress effects on the skin?

Diet

Cortisol is produced by your adrenal glands, so support the adrenal glands with proper nutrients. Vitamin B6, pantothenic acid, and vitamin C, often become depleted when the demands on adrenal gland cortisol production are continuous.

Chill

Find your calm to reduce stress. Being in nature, building quality relationships, yoga, and deep breathing are just a few evidence-based activities that can help eliminate stress.

Sleep

There’s a reason it’s called beauty sleep. During sleep, our skin repairs the damages accrued during the day. Improve your sleep hygiene so you get 7-8 quality hours.

Exercise

Movement gets your lymphatic system flowing and your blood moving, and sweat moves waste out of your body. Exercise helps with stress reduction and endorphins help decrease cortisol and other acne-provoking hormones that occur naturally when you are under stress. When it comes to exercise, more may not necessarily be better. Studies show that endurance athletes have been shown to be exposed to more long-term cortisol exposure.

endurance athletes have been shown to be exposed to more long-term cortisol exposure.

Hormones to balance for skin health

Androgens- include testosterone and DHEA. The adrenals and the ovaries are responsible for the synthesis of androgens. Androgens are essential for women’s health, but high levels of androgens can contribute to acne — specifically cystic acne around the chin and jawline.

Estrogen- estrogen dominance can contribute to adult acne. You can support normal estrogen levels by eating a diet that supports proper detoxification with fiber, cruciferous vegetables like broccoli and brussels sprouts, ground flaxseed. Stress management is another key factor for balancing estrogen levels.

Insulin- blood sugar spikes and crashes can trigger acne and rosacea. Focus on eating well-balanced, whole-food meals that include a mixture of high fiber carbohydrates, protein, and healthy fats at each meal to keep blood sugar stable throughout the day. Women with PCOS need to be extra mindful of keeping both insulin and androgens lowered.

Stay tuned for more research in the area of the “brain-skin connection” which overlaps fields of psychology, endocrinology, skin neurobiology, skin inflammation, immunology, and pharmacology.

Chen, Y., et al. “Brain-skin connection: stress, inflammation and skin aging.” Inflammation & Allergy-Drug Targets 13, no. 3 (2014): 177-190.

Exp Dermatol. 2014 Nov;23(11):807-8. doi: 10.1111/exd.12519.

Skin and glucocorticoids: effects of local skin glucocorticoid impairment on skin homeostasis.

Nikolakis G1, Zouboulis CC.