Skinfulness Impact Area #3
Rest & Recovery
Stress and skin health
Most of us are no strangers to stress - a well-known physiological response that the body and mind experiences during uncomfortable or difficult situations. The correlation between stress and skin health has been evidenced in various studies and skin concerns like acne have been known to be exacerbated due to stressful conditions.
Moreover, we know that acne in itself can cause significant psychological distress. This can cause a negative spiral where stressful situations can lead to worsening of the condition, which then causes even more stress.
By being aware of the connection between the mind and skin health, we can create impactful strategies around sleep, rest, and recovery - simple solutions to mitigate the impact of stress and promote healthy, clear skin.
The effects of chronic stress on skin health
When we experience stress, caused by either environmental changes or internal pressures, our body’s production of hormones is affected. This includes cortisol, a hormone that triggers a cascade of physiological changes. While cortisol is essential for managing short-term stress, prolonged elevation of cortisol levels has a well-documented connection to impaired skin health and acne severity.
Increased sebum production
Cortisol can stimulate the sebaceous glands to produce more sebum on the skin's surface, which can clog pores and exacerbate acne.
Impaired skin barrier function
Cortisol can weaken the skin's protective barrier, making skin more prone to irritation, damage and dehydration.
Reduced skin resilience
Cortisol can also suppress the skin's immune system, slow down healing, and contribute to overall inflammation, reducing the skin's ability to repair itself and fight infections.
The importance of sleep
It is common knowledge that insufficient sleep (less than 7-8 hours), or poor quality of sleep, negatively impacts skin health. Research links both sleep deprivation and poor sleep to acne.
- Lack of sleep hinders the body's ability to repair and regenerate skin cells, directly affecting skin health.
- Poor sleep can lead to increased cortisol production, which can worsen existing skin concerns.
Prioritising rest and recovery
We all know that life can be incredibly demanding, and finding time for rest and recovery may feel like an added challenge. However, even small, consistent efforts can make a significant difference in managing stress and enhancing skin health. Prioritising rest isn't about adding more to our plate, but rather, finding ways to better balance our existing routine
High quality sleep
As already mentioned, high quality sleep allows our body to repair and regenerate skin cells. Establish a consistent sleep routine, optimise your sleep environment, and manage daytime stress to improve sleep quality.
Mindfulness and meditation
Relaxation techniques, like Mindfulness-Based Stress Reduction (MBSR), have shown promise in reducing acne severity. Meditation activates the body's relaxation response, lowering cortisol and reducing inflammation, which can strengthen skin barrier function and reduce sebum production.
Yoga and breathing exercises
Yoga, including breathing exercises (pranayama), helps manage stress, a known trigger for acne. By reducing stress-induced cortisol, yoga can complement your existing skincare routine and help reduce acne.
Self-compassion techniques
Practicing self-compassion can mitigate the negative emotional impact of acne, reducing stress and boosting self-esteem. Techniques include challenging negative self-talk, practicing loving-kindness meditation, engaging in self-soothing activities, acknowledging your feelings, and celebrating your progress.
Other stress-relieving activities
De-stressing is unique to each individual. While some find calm in slow, quiet activities, high-energy individuals may prefer a more active relaxation method, like singing, painting or sports. Experimenting with different solutions will help find your individual path to daily stress-relief.
Western diet and the rise of acne
While a balanced diet provides the building blocks for healthy skin, conversely, an unhealthy diet can also have the opposite effect. The increase in popularity of the typical Western diet, rich in processed foods, refined sugars, and unhealthy fats, has been linked to a rise in acne and overall skin health issues globally. Research indicates that the rise in adult acne can be largely attributed to the increase in consumption of these dietary groups:
- Regular exercise, from mindful movement like yoga, to vigorous activities like running and dance, helps to increase blood flow and circulation.
- This increased circulation delivers oxygen and vital nutrients to our skin cells, promoting their health and function.
- Improved circulation also helps remove toxins, contributing to a clearer complexion.
A common concern is that high-intensity exercise, that leads to increased sweating, can worsen acne. However, this is largely a misconception. Sweat on its own is mostly water and salts, which does not cause acne. However, sweat can create a moist environment that can trap dirt and bacteria, potentially leading to clogged pores and breakouts. The key to preventing sweat-related acne is proper hygiene. Following simple guidelines can help tackle this issue.
Choose breathable, loose-fitting workout clothes to minimise sweat trapping.
Use a clean towel during workouts to wipe away sweat. Dirty towels can harbour bacteria and cause skin irritation.
When exercising at the gym, wipe down any shared equipment before and after use, to prevent the spread of bacteria.
During indoor workouts, ensure adequate air circulation to prevent sweat from lingering and fostering bacteria.
Keep your hair off your face during exercise. Hair can trap sweat and oil, contributing to breakouts. Hair products are also likely to mix with sweat and lead to clogged pores.
After exercise, promptly cleanse your skin with a gentle cleanser, to remove sweat, dirt, and any potential irritants.
It is important to remember that while sweat itself doesn't cause acne, neglecting post-workout hygiene can contribute to clogged pores and breakouts.Following a proper hygiene ritual will lead you to enjoy the skin-enhancing benefits of exercise.
The path of kindness
When it comes to good skin health, it is important to remember that kindness is an integral part of the journey.
Rest and recovery are essential aspects of your skin health journey. But despite being well aware of the dos and the don’ts, sometimes it is simply not possible to be consistent with the plan. The trick is to find what works best for you and your lifestyle. And even if you do falter, do not be too harsh on yourself, and focus on getting back on track as and when you can.
This journey is yours alone. And you call the shots here. Be kind.
Summary
Rest and recovery are key to holistic skin health, reducing stress through high-quality sleep, stress-relieving activities, and exercise. By actively managing stress, practicing self-compassion and stress-relieving activities, and prioritizing sleep alongside exercise, we help our skin to thrive. We understand that finding time for this can feel daunting at times, especially with our busy schedules. But often it is the small things, done consistently, that make a big difference. Let's try structuring our days to incorporate brief moments of mindfulness, a quick walk, or even a few minutes of deep breathing. When it comes to skin health, every little bit counts.
References
- Schrom, K. P., Ahsanuddin, S., Baechtold, M., Tripathi, R., Ramser, A., & Baron, E. (2019): Clocks Sleep, 1(4), 510-516.
- Adkins, K., Overton, P. G., Moses, J., & Thompson, A. (2023): JMIR Dermatol, 6, e45368.
- Chen, J. G., & Fleischer, A. B. (1998): The Journal of Investigative Dermatology, 111(4), 584-586.
- Rafidi, B., Kondapi, K., Beestrum, M., Basra, S., & Lio, P. (2022): American Journal of Clinical Dermatology, 23(6), 755-773.
- Cameron, M., Gagnon, A., Al-Kazaz, M., Ding, J., Jafarnejad, P., & Griffiths, A. (2016): Journal of Cancer Epidemiology, 2016, 3797960.
- Passeron, T., Zouboulis, C. C., Tan, J., Andersen, M. L., Katta, R., Lyu, X., Aguilar, L., Kerob, D., Morita, A., Krutmann, J., & Peters, E. M. J. (2021): Review. Journal of the European Academy of Dermatology and Venereology, 35(10), 1963-1975.
- Altunisik, N., Cansel, N., Turkmen, D., Ucuz, I., & Cumurcu, H. B. (2020): Personality - Emotional impact that can be alleviated by mindfulness etc. Journal of Cosmetic Dermatology, 19(10), 2727-2731.
- Wojcik, S. P., Helfer, A. M., & De Luca, A. (2022): Journal of the American Academy of Dermatology, 87(4), 765-773.
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