Beat stress to get your glow
Mental health and conditions such as acne and rosacea are deeply linked, so taking care of your mind could help give you radiant skin
The skin is our biggest organ, and probably the most pampered, too. Research suggests that the average Briton lavishes about £400 a year on skincare products in the hope of looking more radiant. But did you know that your mental health can also have a profound impact on your complexion? A new buzzword – psychodermatology – is sharpening our focus on the two-way relationship between stress and skin conditions such as acne and rosacea.
Dr Dev Patel, founder of the Perfect Skin Solutions clinic and Cellderma skincare, explains that heightened levels of stress cause our levels of the hormone cortisol to spike, triggering a cascade of bodily reactions.
“Stress causes our nerve endings to release chemical messengers, called cytokines,” he says. “This leads to inflammation, which causes angrier skin, and flare-ups of conditions like acne or psoriasis. Any negative emotions can exacerbate skin problems.”
Just ask This Is Us actress Mandy Moore, who suffers with eczema, a condition affecting 3% of adults. The red, itchy patches made her want to “scratch her face off”.
“Stress is a trigger,” reveals
Mandy, 40, who now prioritises sleep and self-care to tackle the problem. “I give myself grace,” she says. “I know that in changing seasons my eczema is going to flare and I’m not going to stress out about it.”
Just as stress can exacerbate issues like acne or psoriasis, skin problems can also affect our emotional wellbeing. “Even mild acne can impact on self-esteem,” says Dr Patel. “It can become a vicious circle, which is why it’s so vital we address the mental health aspect of skincare. People spend hundreds of pounds on products, but it’s essential we invest in mental wellbeing too.” Here’s how…
SLOW YOUR BREATH
It’s deceptively simple, but a five-minute breathing exercise is one of the most effective ways to bust stress. By slowing your breath, you slow your heart rate and your brain activity too, which has a calming effect on your mind and body. “I often ask my patients to consider adding a breathing exercise into their daily routine,” says Dr Patel. Try Box Breathing, a technique used by US Navy Seals. Simply breathe in for four, hold for four, breathe out for four, then hold for four.
PRIORITISE SLEEP
Sleep helps our ability to manage stress, and it’s also when our skin repairs and recharges. “One 2015 study showed that poor sleepers had significantly greater transepidermal water loss, which leads to poorer skin health,” says Dr Patel. To improve your shut-eye, switch off devices at least an hour before bedtime, and keep your bedroom as dark as possible overnight. Struggling with racing thoughts? The Headspace app offers soothing meditations, designed to calm your mind and prepare you for sleep.
NOURISH YOUR GUT
Research suggests your gut microbiome influences skin health and mental health, so tuck into gut-friendly foods. “A balanced diet improves gut health and reduces the inflammation in your body,” says Dr Patel. Eat as many different fruits and vegetables as possible, along with plenty of fibre and fermented foods, like kimchi. Mandy Moore found dietary changes helped her eczema. “I try to get a lot of omega-3,” she said. “I love salmon – anything that’s going to help with my skin barrier.”
LOOK AT YOUR LIFESTYLE
The next time you’re tempted to pour a glass of wine, think again. Alcohol impacts our mental health and our skin health. “It’s a toxin, and a depressant,” says Dr Patel. “Alcohol is also a common trigger for rosacea, plus drinking also dehydrates you. That means your skin won’t repair as well as it should overnight.” Cigarettes are a no-no too. “Smoking deprives the skin of oxygen and nutrients,” says Dr Patel. “It’s also known to impact on psoriasis and to delay wound healing.”
SEEK SUPPORT
If you’re still struggling with your skin, chat to your GP. “See what options are available to you, especially if the issue is causing you to suffer mentally too,” says Dr Patel. “The British Skin Foundation website [britishskinfoundation.org.uk] also has links to advice and support.” Private clinics offer a number of treatments too, such as laser resurfacing to reduce scarring. “Acne and rosacea are commonly managed with tailored chemical peels or light therapy,” adds Dr Patel.
Dr Dev Patel is the founder of Perfect Skin Solutions (perfectskinsolutions.co.uk) and Cellderma skincare (cellderma.com)