Chronic Stress Can Age You

If you’re stressed out, your skin will show it. Not only does chronic stress exacerbate skin conditions such as acne, eczema, and psoriasis, but it also significantly speeds up aging.

The science behind it

When an individual is stressed, the body releases the hormones cortisol and adrenaline and when they are elevated over long periods, they cause important and detrimental changes in the skin.  Chronic stress weakens the skin's barrier function. It decreases skin lipids, such as fatty acids, ceramides and cholesterol which form a protective layer on the skin that reduces transepidermal water loss and helps to protect the skin from environmental stressors and external irritants. A compromised skin barrier can result in increased water loss, dryness, and heightened sensitivity.

High levels of cortisol trigger excess sebum production and lead to breakouts and clogged pores. Stress can also make the skin more sensitive, irritated, and reactive. It can trigger or exacerbate existing skin conditions and lead to further redness, itching, and inflammation.

Stress can also affect blood circulation, leading to reduced oxygen and nutrient supply to the skin. This can result in a lackluster complexion, dullness, and uneven skin tone.

Stress and collagen

Chronic stress can accelerate the aging process of the skin because high levels of cortisol can increase the breakdown of collagen and elastin, both of which are responsible for maintaining the skin's elasticity and firmness. 

So how exactly does stress impact collagen production?

Normally, cortisol levels naturally rise in the morning and are highest between 7-8am. After this time, cortisol levels start to taper off and reach their daily lows in the evening, as we get ready to sleep. However, for those who experience chronic, low-level stress, whether from money worries, carer duties, relationship problems, or work issues, cortisol levels stay elevated throughout the day.

Ongoing, low-grade stress has a major impact on sleep, diet, skin, and overall resilience. Elevated cortisol leads to inflammation, which damages collagen and causes the release of enzymes (MMPs, cathepsins, peptidases) that cause collagen to rapidly break down. The disrupted sleep and chronic sleep deprivation associated with chronic stress also causes the body to produce less collagen.

The brain-skin axis matters

The brain-skin axis is a two-way communication pathway between the brain and the skin. It’s a complex system made up of the nervous system which is responsible for sending signals between the brain and the skin, the endocrine system which produces hormones that can affect the skin's appearance and function, and the immune system (which includes the skin’s microbiome) that protects the skin from infection and disease. It is the interconnection of all three of these systems that play an important role in many skin conditions and in general skin health.

The skin actively participates in the stress response through peripheral nerve endings and local skin cells. In addition to signaling for the accelerated breakdown of collagen, cortisol also participates in oxidation, inflammation, and glycation. Understanding the biological connection between the brain and the skin is a key step to understanding how stress can affect skin conditions and the aging process.

How to cope with stress

 

Understanding how to manage stress is so important if we want to age well. There is no one way to manage stress, everyone must develop strategies that work for them. Some tips include:

• Exercise lowers levels of stress hormones, it produces endorphins and can help take the mind off the causes of stress. Research shows that exercise can increase mental resilience, which can lower perceived stress and improve the way stress is handled. 
• Good lifestyle habits such as eating a healthy diet and getting enough sleep will help manage stress better throughout the day. 
• Taking time to talk. Loneliness can exacerbate stress, so talking to a friend, family member or a mental health professional can be helpful.
• Meditation. Studies show that regular meditation helps to improve the stress response and reduce cortisol levels. 
• Herbal remedies such as adaptogen, nervines, and relaxing herbs can help manage stress.