Can Stress Change Your Appearance?
Stress damages your skin. However, the relationship between how your skin looks and the level of stress in your life is not simple.
“You can think about stress and skin in many ways. Various kinds of stress can damage your skin over time. These include metabolic stress and lifestyle-induced stress,” says Alyx Cali Rosen Aigen, M.D., a dermatologist with the University of Miami Health System.
At the same time, she says that skin problems can heighten a person’s stress levels. She has had patients whose skin conditions caused significant distress. Addressing these issues and enhancing their appearance helped to reduce their stress levels.
Stress can express itself in many ways as a natural reaction of your body. Some responses are emotional; others are physical or behavioral.
Your skin goes through phases as you age.
The quality of your skin depends mainly on your age. We all marvel at the velvety smoothness of the skin of little children. During the teen years, pigmentation increases and acne often crops up.
As people age, their skin grows thinner, and its appearance can change due to many factors. Changes to underlying bone structures and hormonal changes often bring fine lines, wrinkles and dark spots. Exposure to sunlight and wind also damages the skin, causing dryness, creasing, and discoloration.
Stress can work at the sub-cellular level.
Such signs of the aging process can result from oxidative stress, an imbalance of free radicals and antioxidants.
“Skin cells can be damaged by reactive oxygen species that build up as a result of exposure to certain environmental factors, such as UV rays in sunlight or pollution, as well as inflammation in the body among other mechanisms,” says Dr. Rosen Aigen.
“These reactive oxygen species can damage your DNA so it can’t easily repair itself; this leads to premature aging of the skin and the breakdown of collagen and elastin,” she says.
Collagen is the main component of skin, making up 70 to 80% of the volume of skin.
It provides skin with structure, strength, and softness.
Reactive oxygen species can damage the cell’s DNA and RNA and sometimes cause cell death. They can build up in skin as the result of sunlight, or other forms of radiation, pollution, or smoking.
To keep your skin as healthy and youthful as possible, limit exposure to things promoting reactive oxygen species.
Don’t ignore TMJ pain.
People often talk about “TMJ” as a health problem, but “TMJ” actually stands for temporomandibular joints (TMJ). They connect your lower jaw to your skull and let you open your mouth and chew.
TMJ disorders affect five to 10% of the US population, reports the National Institute of Dental and Craniofacial Research. They involve jaw clenching and grinding of the teeth. These kinds of muscular patterns or habits can seriously impact a person’s appearance, says Dr. Rosen Aigen.
“Clenching and other jaw problems can lead to arthritis in the jaw. Arthritis can cause bone atrophy and loss, which can then lead to increased sagging. If your jaw is weak, it can also affect your facial structure,” she says.
Your chin may recede somewhat and appear to slope backward from below your mouth, which can age the face.
If you have pain in your jaw, problems chewing, or hear your jaws making noises, see a dentist. If they are caught early, TMJ disorders can often be largely relieved by the use of night guards worn over your teeth to prevent grinding and reduce clenching.
“Seeking out professional dental care is imperative in these situations,” says Dr. Rosen Aigen. If they are prescribed for you, use them every night.
Devote some time regularly to relaxation, which will help release tension in the muscles of your face.
Your face contains dozens of muscles on each side, and your neck contains about 20. A quick search online will turn up a variety of exercises you can do to relieve tension in your face. If you persistently tense the muscles in your face as a result of high levels of stress, you may want to seek professional treatment for anxiety.
To reduce your overall stress level:
- Build soothing activities into your routine.
- Take warm baths or showers to help you sleep.
- Learn to meditate and/or to use breathing exercises.
- Try yoga, qi gong, or tai chi.
Most people find walking outside in nature, observing the seasons and birds or other animals relaxing. This is an approach that Dr. Rosen Aigen uses herself. “For me, physical activity is a great way to unwind and provide a moment to reflect on some of the aspects of my life as a physician and now mom of three,” she says.
Anxiety and stress can lead to disfiguring behaviors.
People who regularly feel highly stressed and anxious may engage in habits that directly damage their skin. “Acne excoriee, often commonly associated with stress and anxiety, is a condition
that occurs when the skin is repeatedly picked, scratched, or rubbed. This can occur if they have no active acne or enlarged pores and can lead to disfiguring scarring at times,” says Dr. Rosen Aigen. She recalls one patient, a teenage girl, who had picked vigorously at her skin, leaving it heavily marred by red marks.
“Often such patients will come in with acne excoriee wanting their scars treated. But it is important also to address the underlying psychological stressors in order to truly improve their condition and prevent further scarring,” she says.
Trichotillomania, a condition that causes a strong urge to pull out one’s hair, including eyebrows, can also be triggered by stress. In many of these situations, a multidisciplinary approach is needed. Dr. Rosen Aigen collaborates with her colleague, Katlein Paola De Franca, M.D., Ph.D., who specializes in psychodermatology and integrative dermatology.
Pollutants stress the skin and the body overall.
Skin can absorb damaging pollutants directly from the air. The skin can also suffer effects when you breathe in pollutants or consume them in your food, and then the blood carries them to your skin. Those are “systemic” routes since they affect the whole body, as a system.
Reduce your exposure to indoor air pollution.
The Environmental Protection Agency states that most Americans spend 90% of their time indoors.
The list of “everyday” pollutants is long. It includes herbicides, pesticides, cigarette smoke, glue, paints, caulks, and detergents. Other indoor pollutants include fumes from paints, solvents, and industrial products made from plywood or pressed boards.
Even new clothing often contains chemicals known to have the potential to harm skin and other organs. Although the European Union has banned the use of thirty chemicals in clothing, in the US, there are no rules about the use of chemicals in clothing for adults. The takeaway? Wash all new clothing, towels and sheets before you use them.
Educate yourself, to pick safer products. Then air out new carpet or furniture for as long as possible, ideally outdoors.
Smoking damages the skin in many ways.
Smoking leads to premature wrinkles; it boosts melanin in the skin causing dark spots and can turn your fingers yellow.
“Smoking has numerous harmful impacts on our health and skin. Making every effort to quit is imperative and know that most people who quit don’t do it the first time they try,” says Dr. Rosen Aigen.
Make your house a no-smoking zone. If other people smoke tobacco, smoke marijuana or vape, limit them to doing so outside, far from doors and windows.
Reduce your exposure to outdoor air pollution.
In the US and Europe, government regulations have reduced air pollution in the last 10 years. But with climate change fueling more and bigger wildfires, outdoor air pollution still threatens your skin and overall health.
Monitor air pollution in your area. Weather reports and some apps are reliable sources of information on outdoor air pollution.
“During periods of higher pollution, skip outdoor workouts and exercise indoors instead. And try to avoid exercising near areas with heavy traffic,” Dr. Rosen Aigen says
Know the score about creams and lotions.
“When it comes to the skin, a lot of people think that a cream can magically make things better. They may try six or seven different topicals [products applied externally] before or rather than seeing a board-certified dermatologist. Meanwhile, all these different creams may irritate the skin and make matters worse,” Dr. Rosen Aigen says.
There’s no avoiding stress, only managing it.
To look and feel your best, find some stress management techniques that work for you and make them part of your daily routine.
“Everyone experiences stress in their lives. We all face pressures, and there are no simple solutions or quick fixes for those stressors. However, lifestyle choices play a significant role,” says Dr. Rosen Aigen. Making good choices about getting plenty of sleep and exercise and eating a healthy diet can reduce your stress and improve your skin a lot.
In addition to exercising to manage the stress of her own busy life, Dr. Rosen Aigen spends time with family and friends to unwind. “Building a support system of people who genuinely listen and offer support is one of the best ways to manage stress,” she says.
Prioritize spending time with people you like and love. With them, you’re sure to frown less and smile more, and that will help you feel good on the inside and look better on the outside too.
Milly Dawson is a contributor for UHealth’s news service.
Tags: Alyx Rosen Aigen, healthy skin, manage stress, skin aging, smoother skin
