{"id":1718,"date":"2015-12-09T23:27:35","date_gmt":"2015-12-09T23:27:35","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=1718"},"modified":"2021-02-19T20:30:32","modified_gmt":"2021-02-19T20:30:32","slug":"4-ways-stress-affects-beauty-skin-health","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/4-ways-stress-affects-beauty-skin-health\/","title":{"rendered":"4 Ways Stress Affects Beauty, Skin, and Health"},"content":{"rendered":"A Harvard poll found that 75% of Americans report experiencing high to moderate levels of stress. Of those, 25% are experiencing high levels of stress (reported as an eight on a 10-point scale.) Yikes.\r\n\r\nIt’s an alarming statistic, especially when considering the toll stress takes on your health, well-being, and appearance. That’s why we wanted to share these four ways stress can affect your skin and beauty. We also offer up a list of recommendations for reducing and combating stressful situations.\r\n

How Your Body Responds to Stress<\/h2>\r\nTo understand the way stress affects beauty, skin, and health, it makes sense to begin with your body’s physiological response. Here\u2019s a quick rundown on what happens in your brain and body when stress begins.\r\n\r\n\"Infographic\r\n\r\nYour amygdala (your brain’s emotional response center) signals to the hypothalamus (your brain\u2019s command center\u2014or if you’ve seen Pixar’s Inside Out<\/em>, “the Headquarters”). The HQ then communicate through your nervous system to determine whether to fight or take flight.\r\n\r\nDuring this process, the hypothalamus signals the adrenal glands, which respond by launching catecholamines (a group of chemicals including adrenaline) into the bloodstream. Adrenaline leads to a faster heartbeat, increased blood pressure, rapid breathing. Furthermore, extra oxygen is directed to the brain to increase alertness. Adrenaline also triggers the release of glucose and stored fats to supply extra energy across the body.\r\n\r\nIt all occurs in the blink of an eye as your initial, visceral response to a stressor. As your surge of adrenaline dies down, your hormonal response is activated and cortisol<\/a> is released. Chronic low-level stress elevates cortisol levels in the body, and can lead to a plethora of negative health effects.\r\n\r\nGrowing research is looking not only at the effects of stress on your health, but also on your skin, body, and appearance. One recent study<\/a> even found that \u201cmen and women became significantly more attractive to potential partners if they had lower tension levels than their rivals.\u201d In essence, stress levels seemed to correlate to levels of attraction.\r\n

4 ways stress affects beauty, skin, and health<\/h2>\r\nTo more deeply understand the link between stress and appearance, we\u2019re looking at 4 key skin and beauty concerns that stress can exacerbate. Plus: solutions to prevent stress from taking its toll.\r\n

1. Acne and Breakouts<\/h3>\r\nA HUM study of 1,000 consumers on\u00a0habits linked to acne<\/a> found that consistent stress was one of the leading factors for those struggling with acne. There are a few different ways in which it can occur. Research has looked<\/a> into the role of stress on inflammation<\/a>, finding that \u201cexperimental data support the idea that the nervous system and stress affect inflammatory skin conditions in humans.\u201d These researchers looked at how stress can cause the skin\u2019s nerve endings to release a greater amount of chemicals that inflame the skin.\r\n\r\nAs described above, the stress hormone, cortisol, can play a role in skin inflammation. When cortisol releases into your bloodstream, oil production increases. When your oil glands produce sebum and mix with dead skin cells, your pores get blocked and bacteria has room to thrive. The foundation for breakouts results.\r\n

2. Dry Skin and Redness<\/h3>\r\nSimilar to the many ways stress can induce and exacerbate breakouts, dry skin, redness, and irritation can also become problems. One study <\/a>found that \u201cacute psychosocial stress [such as a job interview] and sleep<\/a> deprivation stress disrupts skin barrier function homeostasis in women.\u201d Thus, your skin becomes more sensitive and susceptible to natural irritants and damage.\r\n\r\nIn addition, stress causes blood vessels to dilate as more oxygen travels through the body in order to maintain alertness. Skin can become dehydrated and redness, dryness, and inflammation can ensue.\r\n

3. Weight\u00a0Change<\/h3>\r\nA Harvard report<\/a> on understanding the stress response describes how elevated cortisol levels can have unintended physiological changes on the body. For instance, cortisol increases appetite as well as the storage of unused nutrients as fat so that the body restores energy necessary during the stress response. At the same time, however, a hormone released during stress (called CRH) turns off the appetite. It means stress can also cause weight loss<\/a> for others.\r\n\r\nAn indirect route to weight gain is seen in the common response to stress of reaching for salty, sugary, and processed foods. While it can sometimes be attributed to a disruption of hormones that increase appetite, it can also have another source. Various studies have looked at willpower<\/a> and found that it works similarly to a muscle: it can become tired, overworked and depleted. Stress takes a physical and mental toll. When your faculties are already stressed or preoccupied, it’s more likely that you’ll lack the energy to make healthy choices. It’s not a reach to find that when debating between fast food or cooking on your own, stress induces the faster, easier choice.\r\n

4. Digestive Issues<\/span><\/h3>\r\nWhen stress triggers the fight-or-flight response, digestion<\/a> slows or stops so that the body can focus all energy on the task at hand. Indigestion, inflammation in the gut, heartburn, and IBS can all occur.\r\n\r\nIn addition, a team at Ohio State University<\/a> found that stress can actually change the composition, diversity, and number of intestinal bacteria along with greater numbers of potentially harmful bacteria.\u00a0We\u2019ve looked previously at how a lack of diverse, balanced\u00a0gut bacteria<\/a> can negatively impact your immunity and skin health. It can also exacerbate breakouts and even influence anxiety and depression.\r\n\r\nAccording to Jessica Nelson, RD, CPT, and HUM ambassador, the first step toward finding solutions to stress that work for you is understanding what situations cause your body to react. Awareness allows you to know when it’s important to apply these coping mechanisms. Here are a few of the top solutions Jessica advises her clients to consider for reducing stress and limiting its negative consequences on health and appearance.\r\n

Stress-Relieving Solutions<\/h2>\r\n

Adaptogens<\/h3>\r\nWhen it comes to how\u00a0your diet can reduce stress, the first place to start is with adaptogens<\/a>. Adaptogens<\/a> are plants that have evidence-based efficacy to increase tolerance to mental exhaustion. They also enhance attention and mental endurance in stressful situations, due to their ability to regulate homeostasis and help balance physiological processes.\r\n\r\nRhodiola rosea is an adaptogenic herb that can be found in HUM’s Big Chill<\/a>. It’s known for its ability to help the body cope with stress. For instance, a paper published on Pub Med<\/a> found “strong scientific evidence is available for rhodiola rosea SHR-5 extract, which improved attention, cognitive function and mental performance in fatigue and chronic fatigue syndrome.”\r\n\r\nIn addition, the same article concluded that herbs schisandra chinensis and eleutherococcus senticosus similarly helped patients deal with mild fatigue and weakness. These two extracts, along with an herbal blend of adaptogens known to support the adrenal system, are in HUM’s Uber Energy<\/a>.\r\n

Cortisol-reducing foods<\/h3>\r\n\"Foods\r\n\r\nIn addition to these herbs, certain foods can help reduce cortisol levels, thereby cutting down on negative signs of stress.\r\n

Low-glycemic carbohydrates<\/h4>\r\nLow-glycemic carbohydrates such as brown rice, beans, oatmeal, and most fruits can help prevent the cortisol spike that follows intense physical activity and consumption of sugary foods.\r\n

Healthy fats<\/h4>\r\nHealthy fats<\/a> boast omega-3 such as fish, flaxseed oil, avocado, nuts and seeds can also help decrease cortisol levels while providing anti-inflammatory benefits.\r\n

Green tea<\/h4>\r\nGreen tea contains the essential nutrient L-theanine, an amino acid found to reduce psychological and physiological stress responses. A double-blind experimental trial<\/a> showed that this compound reduced heart-rate response to an acute stress task.\r\n

Work out<\/h3>\r\nPhysical activity helps reduce stress. Exercise is effective at reducing fatigue, improving alertness, and boosting your mood. While exercise is physiologically a stress-reducer, it can become an even greater tool when you don’t consider it a chore. If you’ve fallen into a workout rut, consider mixing it up. Try a new fitness class or find a workout buddy to train with. You can also change your setting by taking it out of the gym and into nature.\r\n\r\nHere are some of my personal favorites:\r\n