3 signs high cortisol levels are affecting your skin
BLOG BY DANIELLE HORGAN
The tips you need to manage your cortisol levels
There’s no doubt about it that modern life is stressful, from work deadlines to emotional stresses and now a global health pandemic to contend with. Our coping mechanism is often to keep going, we’re so connected to our external environment and now even more so thanks to the wonder of technology. Being so contactable now through our digital devices we feel pressure to respond instantly on receipt of a message, what’s more, we feel obliged to showcase our “perfect lives'' through the lens of social media waiting for the dopamine hit that the like of a post or a positive story reaction gives us.
So what's this doing to our stress levels?
Small amounts of stress can be beneficial for us - it releases adrenaline which kick-starts us into action - but in these modern times, many of us are the victim of prolonged stress. Dating back to caveman times, our prehistoric ancestors relied on an instinct called the “flight or fight response” triggered when seeing danger such as a saber-tooth tiger, the hypothalamus sends a message to the adrenal gland at a glance of danger.
This heightens the senses giving the body extra strength and stamina – the heart pumps faster to send more blood to arms and legs, the eyes dilate for better vision and non-essential functions are temporarily turned off, such as digestion and the immune system. Although our environment has significantly evolved our stress response has not. As a result, common modern-day factors switch on our flight or fight response; trouble with a coworker, an argument with our spouse, traffic jams to name a few.
So what happens when our stress response is triggered?
When we are stressed the body releases a steroid hormone called Cortisol, made in the adrenal glands this is the body's main stress hormone and helps to regulate motivation and sleep. Most of the cells in our bodies have Cortisol receptors that use cortisol for a variety of functions, when it's out of whack it can affect everything from sleep to mental health, digestion, weight, skin and even fertility (1).
If we experience prolonged stress, our bodies release high levels of cortisol which means we’re in the flight or fight response, in other words, we’re constantly living in survival mode. Long-term exposure to cortisol and other stress hormones can wreak havoc on almost all of your body’s processes, including our largest organ, our skin. So what are the telltale signs of stress on our skin?
Here are a few to look out for:
Skin inflammation
Studies have shown that when your brain is in stress mode it can make it difficult for the skin to stay balanced. (2) When the mind perceives stress, it can slow down digestion in the gut and when your digestion is slowed, it can affect the bacteria in your gut. A recent study found that high levels of stress can affect gut bacteria with unhealthy strains of bacteria (3), and if the natural balance of gut microbes is disrupted, this leads to something called dysbiosis, this, in turn, causes the lining of your intestines to become‘leaky,’ or more permeable, which triggers inflammation. As a result of the internal inflammation, the skin may break out in acne or experience flare-ups of skin conditions - such as hives, psoriasis, eczema, dermatitis and rosacea.
Oily complexion
Our skin contains sebaceous glands that produce oil to keep our skin hydrated. When our bodies succumb to stress the release of cortisol revs up the sebaceous glands causing it to overproduce oil which leads to the clogging of pores where bacteria can thrive; consequently causing inflammation and acne breakouts.
Dark puffy eyes and lacklustre complexion
The stress hormone cortisol is produced by the hypothalamic-pituitary-adrenal (HPA) axis, which also helps coordinate our sleep cycles. When the HPA axis is disrupted through poor nutrition, chronic stress, or illness, this can result in insomnia and other sleep disturbances.(4) During our sleep is when our skin has a chance to repair and restore when we lack sleep we feel tired and unrefreshed and have to tackle the day sleep deprived which in turn raises cortisol levels even higher.
Cortisol breaks down collagen, making skin sag and wrinkles more prominent. What’s more, lack of sleep can lower blood pressure, making skin look dull and cause poor circulation, this can manifest in the form of puffy eyes. For sleep disorders such as insomnia and sleep apnea, CBD oil may act as a more reliable remedy to aid better quality sleep.
Dark puffy eyes and lacklustre complexion
The stress hormone cortisol is produced by the hypothalamic-pituitary-adrenal (HPA) axis, which also helps coordinate our sleep cycles. When the HPA axis is disrupted through poor nutrition, chronic stress, or illness, this can result in insomnia and other sleep disturbances.(4) During our sleep is when our skin has a chance to repair and restore when we lack sleep we feel tired and unrefreshed and have to tackle the day sleep deprived which in turn raises cortisol levels even higher.
Cortisol breaks down collagen, making skin sag and wrinkles more prominent. What’s more, lack of sleep can lower blood pressure, making skin look dull and cause poor circulation, this can manifest in the form of puffy eyes. For sleep disorders such as insomnia and sleep apnea, CBD oil may act as a more reliable remedy to aid better quality sleep.
So how can we take better care of ourselves & alleviate stress?
It’s all about managing and reducing our stress levels. There are many things we can do to minimise our cortisol levels and in turn, reduce and manage the skin problems that come along with it. Here are a few suggestions to help you on your way.
#1 Make time for yourself
It may seem simple but put some time aside for pure relaxation. Run a bath, read a book or create a relaxing skincare ritual that indulges your skin. Even better, treat yourself to a facial!
#2 Moderate exercise
Aim for at least 3 times a week, even if it's just a gentle yoga practice or walk in nature. Exercise reduces levels of cortisol in the body and stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators. Moderate exercise also helps bring down cortisol levels at night helping us to get a better night's sleep.
#3 Meditate
Meditation and breathing techniques are highly effective at relieving stress and just 10 minutes a day can make a big difference to general wellbeing.
#4 Sleep
Sleep is imperative in the management of stress as sleep deprivation increases cortisol levels, we must make sure we are getting a good 7 to 9 hours of sleep a night. Try to get into bed before 11 pm and sleep before midnight, eat your last meal early in the evening and try to reduce screen time before bed to avoid too much stimulation.
#5 Supplements
Certain supplements have been found to help many reduce cortisol levels. Here are a few to try alongside a healthy, nourishing diet (5) (6) (7):
Ashwagandha
Zinc
Magnesium
Stress does not manifest the same in every person, but unfortunately, these days experiencing stress is unavoidable. It all comes down to how we manage our stress levels and while we can’t control the myriad ways stress rears its head, we can control the way that we choose to react to it. Awareness is key because that’s when we can take control, intervene and change our mind to make better choices. Managing stress is a multi-faceted effort and involves lifestyle choices that support a strong self-care routine such as ample sleep, exercise, meditation, an effective skincare routine and a nourishing diet.
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