There is a strong link between stress and the body’s adaptation to hormone production due to stress. Stress triggers a cascade of hormonal changes in the body, primarily through the activation of the hypothalamic-pituitary-adrenal (HPA) axis, which leads to the release of stress hormones like cortisol, adrenaline, and noradrenaline. These hormones are crucial for the “fight-or-flight” response.
Prolonged stress creates a vicious cycle for the body to stimulate a fight or flight response which in time leads to physical problems.
How Stress Impacts Hormonal Fluctuations
Cortisol – Can interfere with the production of hormones, such as insulin, thyroid hormones, female hormones and androgen levels (male hormones like testosterone). Cortisol can increase androgens, which can overstimulate sebaceous glands in the skin, leading to increased oil production and clogged pores, which can cause acne. Chronic stress can also interfere with the menstrual cycle, contribute to weight gain, or cause fatigue due to its impact on various hormone systems.
Elevated cortisol can increase sebum production (skin oils) by stimulating the sebaceous glands in the skin. This excessive oil can clog pores, leading to acne. Cortisol also promotes inflammation, which can worsen existing acne lesions by causing redness and swelling.
Disruption of Hormonal Cycle – Stress can disrupt normal hormonal rhythms, including menstrual cycles. This is because progesterone and cortisol are reliant on each other. If cortisol is constantly elevated, it can steal from progesterone. Progesterone itself is an antianxiety hormone and is known to assist with clear skin.
Androgens – Androgens are hormones that contain male-like characteristics, similar to testosterone. Stress can trigger the release of androgens, which are male hormones that are present in both males and females. Androgens are found in the adrenal glands, reproductive organs, and brain.
Elevated androgen levels due to stress can exacerbate acne development, especially in women, by contributing to oily skin and clogged pores, both of which are key factors in acne formation.
Understanding Hormonal Acne Triggers
Hormonal acne refers to a type of acne that is primarily triggered by fluctuations in hormone levels. While it can occur at any age, it is most common during puberty, menstruation, pregnancy, and perimenopause.
Hormonal acne usually appears along the lower face, particularly around the jawline, chin, and neck. It may also appear on the upper back and chest. It typically presents as deep, cystic pimples or painful, large bumps rather than the smaller, surface-level whiteheads or blackheads seen in other types of acne. Breakouts are often cyclical, coinciding with certain times of the month. These breakouts coincide with hormones like progesterone, estrogen, testosterone and cortisol.
Stress plays a significant role in exacerbating hormonal acne. Inflammatory molecules released during stress can aggravate existing acne and make the skin more sensitive to hormonal changes. Due to its direct impact on hormone levels and the skin’s inflammatory response. This can trigger the release of androgens and testosterone as well as impacting estrogen and progesterone secretion.
The Role of Cortisol in Acne Development
Cortisol is relevant and important for the body’s response to stress. It regulates metabolism and suppresses inflammation. The bio synthesis of cortisol is a steroid hormone synthesised from cholesterol. The process of cortisol and hormone production starts with cholesterol. Cholesterol gets converted to pregnenolone, then to progesterone, and lastly to cortisol.
Cortisol acts on a variety of tissues in the body, even though it is considered an anti-inflammatory hormone, prolonged stress can paradoxically cause systemic inflammation. This drives oil production and inflammation, creating acne. While androgens can exacerbate sebum overproduction, both of which contribute to the development and persistence of acne.
The Impact of Stress on Oil Production
Stress has a profound effect on the body, and one of its most significant impacts is on the skin, particularly oil (sebum) production. This process is a key factor in the development of acne, especially in individuals who are already prone to breakouts. This excess sebum is intended to protect and lubricate the skin, but in the case of acne-prone individuals, it can create problems. Under stress, the sebum produced tends to be thicker and stickier, which can make it harder for the skin to naturally shed dead skin cells. This sticky oil clogs the pores, providing a breeding ground for acne-causing bacteria like Propionibacterium acnes.
When excess oil mixes with dead skin cells, it can block the hair follicles and pores. This creates an environment where bacteria thrive, causing inflammation and the formation of pimples, whiteheads, blackheads, and even cystic acne. The pores that are blocked by this excess oil can result in inflamed lesions that are characteristic of acne, often accompanied by redness, swelling, and pain.
Lifestyle Factors That Contribute to Stress-Induced Acne
Stress-Induced Sleep Disruption:
When a person is stressed, they may have trouble falling asleep or staying asleep, leading to insufficient rest. Poor sleep affects hormone regulation, which can exacerbate oil production. The lack of sleep also affects skin regeneration, making it harder for the skin to properly shed dead cells. As a result, stress-induced oil production, combined with the skin’s inability to exfoliate naturally, contributes to clogged pores and acne breakouts.
Chronic Stress and Skin Sensitivity:
Individuals who experience chronic stress, whether from work, personal life, or financial pressures, may have ongoing elevated cortisol levels. This constant state of stress can make their sebaceous glands overactive, leading to continuous or cyclical acne flare-ups. Over time, this can result in more persistent, deeper acne lesions that take longer to heal.
Stress and Dietary Changes:
People who are stressed may gravitate toward comfort foods like sugary snacks, fast food, or caffeine. These foods can increase the production of oil in the skin and also cause insulin spikes, which in turn can promote inflammation and worsen acne. When combined with stress-induced hormonal fluctuations, this cycle can escalate the severity and frequency of acne outbreaks.
Chronic Stress and Skin Sensitivity:
Individuals who experience chronic stress, whether from work, personal life, or financial pressures, may have ongoing elevated cortisol levels. This constant state of stress can make their sebaceous glands overactive, leading to continuous or cyclical acne flare-ups. Over time, this can result in more persistent, deeper acne lesions that take longer.
Dietary Considerations for Managing Hormonal Acne
To promote balanced hormones and lower the risk of acne, it is important to adopt a diet rich in anti-inflammatory and hormone-balancing foods. Low-glycemic options like whole grains, vegetables, and fruits work to stabilise insulin levels and prevent excess sebum production. Omega-3 sources such as fatty fish, flaxseeds, and walnuts decrease inflammation and support hormone balance. Lastly, zinc-rich foods, like pumpkin seeds and lentils, help manage oil production and improve skin health. Incorporate probiotic-rich foods like yogurt and kefir to support gut health, which influences hormones.
Foods that can exacerbate acne include high glycemic index foods like refined carbohydrates. This includes white bread, pasta and sugary snacks which spike insulin. This can lead to an increase in sebum production and inflammation, both of which contribute to acne.
Dairy products like milk and cheese also increase sebum production. Dairy has the effect of raising IGF-1 (insulin growth factor). This is the catalyst for the production of sebum, which in turn affects pimples.
Stress Reduction Techniques and Their Benefits
To manage hormones and reduce acne, incorporating stress-reduction techniques like mindfulness, exercise, and sleep hygiene can be highly beneficial. Mindfulness practices, including meditation and deep breathing, help lower cortisol levels.
Regular exercise not only reduces stress but also improves hormone balance by regulating insulin and androgens. It also supports healthy inflammation levels, promoting clearer skin.
Keeping a regular sleep schedule, avoiding screens before bed, and creating a relaxing bedtime routine helps control the production of cortisol. Proper sleep also aids in skin repair and reduces inflammation. Together, these habits help reduce stress, balance hormones, and improve skin health by calming inflammation and managing the triggers of acne flare-ups.
Skincare Routines for Hormonal Acne Sufferers
It is important to create a skincare routine that is simple and effective. Using a gentle cleanser, in the morning and night, as well as an exfoliant once per week will help to reduce inflammation and redness on the face.
Key ingredients to look out for that is beneficial in helping the skin include:
– Calendula
– Gotu Kola
– Aloe Vera
– Liquorice
– Vitamin C/E
– Glycolic acid
– Salicylic acid
– Squalene
– Nicotinamide
Natural brands to look out for:
Weleda
The Ordinary
LAMAV
Juniper
When to Seek Professional Help
If you’re constantly having recurrent acne fare ups, and you have tried many diets, skincare products and supplements. Then it is vital to consult a professional to get to the bottom of what is driving your acne.
Here at the Happy and Healthy Wellbeing Centre, we have helped more than 2000 women fix their hormonal acne, gut health issues, and more.
Our services include:
– 30 minute express appointments for acne and gut health
– 60 minute initial appointments for more than one condition
We provide face-to-face sessions as well as online Zoom consultations. We see clients from all over the world and have successfully helped thousands achieve the clear glowing skin they’ve dreamed of, and we can help you too.
All our acne treatment plans are personalised because there is no such thing as a one-size-fits-all solution. Contact us today to book an appointment or click here to book online.
