stress
Stressed Out? It's Showing
Posted by Leslie Baumann, M.D.
on Tue, Sep 18, 2007, 9:24 am PDT
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In recent years, the medical community has grown increasingly aware of the effect stress has on health - from the toll it can take on your heart, for example, to its role in weight gain. Well guess what: Stress can do a number on your skin, too!
When you feel stress, your body's level of cortisol (a.k.a. stress hormone) goes up, which can raise your blood sugar. Higher blood sugar levels are, in turn, associated with increased skin aging, as sugar molecules attack your skin's collagen and elastin.
Acne can also result from high blood sugar levels. Your levels of epinephrine (a.k.a. adrenaline) also rise when you're in stressful situations. That particular hormone is associated with decreased blood flow to the skin, which can make your complexion appear dull and give you dark circles under the eyes.
Moreover, studies have shown that together, these hormonal changes impair your skin barrier - that is, the layer of fatty acids that protect you from outside irritants and help your skin hold onto moisture.
As a result, you may experience dry skin, redness, and inflammation, or increased susceptibility to rashes and allergic reactions.
Of course, it's probably not feasible to quit your job or cut back on your family responsibilities, but there are things that you can do to minimize the toll that day-to-day stress takes on your complexion:
- Get enough shut-eye: You need at least seven hours of sleep a night to regulate cortisol levels. (Also, try to avoid substituting caffeine and other stimulants for sleep.)
- Eat right: A balanced diet, low in sugar, will help regulate the increased sugar levels stress can cause. And remember, sugar isn't found only in candy - refined carbohydrates and potatoes, for example, are quickly converted to sugar after you eat them.
- Reduce inflammation: If your skin becomes red or inflamed, look for soothing ingredients like chamomile, feverfew, sulfur, and salicylic acid. Omega-3 fatty acids, available in supplements and through your diet, can also help bolster your skin barrier and prevent irritation.
- Make time for yourself: Exercise, meditation, and deep breathing have all been shown to reduce stress. The scent of lavender can also slow brain waves and calm the mind - time to draw yourself a bubble bath or invest in some fragrant hand lotion!