This article first appeared in the Summer 2019 issue of NewBeauty. Click here to subscribe.
The world we live in seems rife with unavoidable stressors.
Urgent “read me now” messages come flying through our
smartphones on the hour. News outlets reporting on the latest tragedy run
on a constant loop, the car-pool lane is always backed up, work deadlines seem never-ending, the train never runs on time, and the laundry doesn’t fold itself—and that’s
just the morning routine. Stress is inevitable. Whether it’s daily stressors chipping
away at us or a big, life-changing experience that rocks us to our core, stress isn’t just
giving us agita and making us irritable. This natural physical and mental reaction
can wreak havoc on our faces and bodies, aging us faster than a lifetime of smoking
and bad eating habits. Here, we tap the experts to help us minimize the damage, and
as Frankie says, RELAX.
You May Also Like: 11 Beauty Products That Help Relieve Stress
What’s Happening to My Body?
According to Heidi Hanna, PhD, executive
director of the American Institute of Stress,
although we may feel like we’re juggling more
than our parents or grandparents did, that’s
not exactly the case. “Most people today are
more physically and financially secure than in
generations past,” she says, “but we have
become bombarded with overstimulating
noise, to the point that our nervous systems
have become much more sensitive. At the
same time, technological advancements have
put greater demands on our time and energy.
Because we aren’t prioritizing our personal
recharge and stress-mastery techniques, the
consequences are greater than ever.”
When we get super stressed, our body takes
a major hit. It responds by releasing hormones
that increase breathing and heart rates, and
our muscles get tighter and ready to respond
to the perceived danger. “Stress hormones are
designed to help you survive a life-threatening
situation,” says New York dermatologist Doris Day, MD. “Your blood pressure and energy
levels go up and your body turns off functions
that are not essential to your survival, like
digestion and reproduction. Because your
body is on high alert, you think more clearly,
and learning and memory are enhanced.
That’s very useful if you’re dealing with a true
life-threatening situation, but in today’s world,
we often react to minor situations with that
same level of stress response.” It’s times when
stress piles on that our physiological response
doesn’t turn off and stress levels stay elevated
much longer than necessary. During these
bouts, physical symptoms begin to manifest
from the inside out.
For women, dealing with stress can lead to
even more stress. “The primary reactions of
the male brain pattern are ‘fight or flight,” says
Dr. Hanna, “while the female brain pattern is
more hardwired to ‘tend and befriend.’ The
combination of stress hormones with elevated
estrogen and oxytocin can cause us to react by
wanting to take care of others or nurture
meaningful relationships.” Dr. Hanna says
that when we put self-care on the back burner
and hear well-meant advice like “hit the gym”
or “fix the problem,” it can stress us even more.
Here’s How Things Get Ugly
Aside from the onset of “resting bitch face,” stress can also turn us into a veritable wildebeest. Here’s how chronic stress can do a number on our good looks.
Skin
“Constant worry can trigger the
same stress response as a major
threat—the release of adrenalin
and other stress hormones—
which over time can negatively
impact our skin,” says Dr. Day.
“Studies show that long-term
stress suppresses the immune
system in all organs, including
our skin, making us more
susceptible to infections and
even disrupting menstrual cycles,
which can lead to hormonal
breakouts.” Miami dermatologist
Dr. Janice Lima-Maribona says
cortisol, the primary stress
hormone, is the main culprit.
“Normally, cortisol levels oscillate
by our internal circadian clock,
with peak levels in the morning
and low points happening
around midnight. When we’re
stressed, our cortisol levels are
disrupted, which can cause acne
and exacerbate conditions like
eczema, psoriasis, rosacea and
atopic dermatitis.” Although we
may live in a skin-care obsessed
culture, according to New York
dermatologist Julie Russak, MD,
our body hasn’t caught on yet:
“Our skin, hair and nails are of
the lowest importance to our
survival,” she says. “So, at times
of stress, valuable vitamins and
minerals are prioritized for our
body’s vital metabolic processes
and the production of stress
hormones. Skin is an external
barometer of what is happening
internally, and we often see dull
skin at times of fatigue and
stress.” A dull complexion is the
least of our worries—we can also
expect more lines and wrinkles,
too. “Consistently elevated levels of cortisol is catabolic to the
body, meaning we are breaking
down and failing to repair tissues,
which leads to decreased collagen
and elastin production,” adds
Dr. Russak. “With chronic stress
we also ‘tire out’ our adrenal
glands and deplete their ability
to react properly to stress.”
Hair
Yes, your job can make your hair fall out! Prolonged periods of high
stress can lead to a disturbance
of the hair cycle. Stress can cause
telogen effluvium, a condition
that occurs when a large amount
of hair follicles are pushed into
the resting phase. The affected
hairs may fall out or end up left
behind in a hair brush. Alopecia
areata, which happens when the
body’s immune system attacks
the hair follicles causing hair
loss, can also be brought on by
the body’s reaction to stress. “A
patient of mine was losing hair
after a close family member was
diagnosed with cancer,” says Dr.
Lima-Maribona. “It was not either
of these two issues, but I learned
she was picking at her scalp. The
urge to pull hair out of the scalp
is called trichotillomania, and
for that, I recommended she also
seek psychiatric help.”
Nails
Cortisol has been shown to cause
a loss of biotin in the body,
and the combination of adrenal
fatigue (which reduces how our
body absorbs essential nutrients)
and high stress can weaken nails.
Healthy nails require vitamins
and minerals like protein, biotin,
silica, magnesium, zinc, and iron.
“Stress makes it harder for our
bodies to absorb the nutrients
they need, so nail ridging, pitting,
and shredding are all side effects,”
says Dr. Lima-Maribona. “People
coping with stress tend to abuse
their nails with repetitive rubbing
or biting, which also causes more
damage to the nail bed.”
Teeth
One way our body deals with
stress can start in our mouths.
“Stress can cause us to clench
and grind our teeth, resulting in
joint and muscle pain called
temporomandibular disorders,
or TMD,” says New York cosmetic
dentist Irene Grafman, DDS.
“This results in headaches, neck
and back aches, and worn-down,
unattractive-looking teeth. Over
time, chronic TMD can also
create more than just aesthetic
issues. As teeth are ground down,
it can result in the tongue or
oral tissue collapsing and closing
off the body’s airway, leading
to problems like sleep apnea.”
Body
“We are more likely to overeat at
times of stress, reaching for foods
high in carbohydrates and sugars
that release dopamine, a neurotransmitter that makes us feel
good. And even just one night of
less than five hours of sleep can lead to the consumption of an extra 300 calories,” says holistic
nutritionist Jennifer Hanway.
“Studies have shown that women
with high cortisol levels tend to
store more visceral fat, the ‘deep’
fat stored further underneath the
skin and around the organs
linked to metabolic diseases and
increased inflammation, than
those with lower levels.”
Relaxing Remedies
Essential oil blends can do
much more than just scent
a room. EO co-founder Susan
Griffin Black gives the 411
on how to harness these
aromatic compounds to
relieve tension and stress.
How do essential oils
help battle stress?
Essential oils connect directly
with the part of our brain
responsible for emotions.
By breathing in relaxing
scents, we can jumpstart a
calmer mood. They can also
help us take a pause and be
more present in the moment.
How can they help with
physical symptoms?
Lavender, frankincense and
rose are wonderful balancing
oils that can help skin look
bright and refreshed. Oils like
geranium, lavender and tea
tree can help excessively
oily skin look more balanced.
Hair loss can be a result of an
overly tight scalp. Mixing a
few calming oils into a base
oil and massaging them into
the scalp a few times a week
can help ease tension. I
recommend a mix of lavender,
cedarwood, rosemary and
clary sage in jojoba oil for a
stimulating scalp massage.
What are the best
methods of delivery?
I want to steer people away
from ingesting essential oils.
They are far too concentrated
for our bodies to absorb
internally. For example, a
single drop of lemon essential
oil has the essence of more
than six whole lemons. That’s
a lot to take in all at once!
There are two delivery
methods that work best:
diffusing and applying
topically. Put a few drops in
a diffuser and breathe in the
scent around you. To apply
topically, always remember
to dilute them first by mixing
into a base oil or lotion.
Coping Mechanisms
Whether it’s meditation or microneedling, turning off the stress faucet and undoing the damage that’s been done are steps one and two if getting our bodies back on track.
According to Haemin Sunim, Buddhist teacher and
author of the mindfulness guide The Things You Can
See Only When You Slow Down: How to Be Calm and
Mindful in a Fast-Paced World, taking time to unwind
shouldn’t stress us out more. “The most important thing
is to start with the intention to care for yourself,” he says.
“Once you have made that intention, assign a specific
amount of time each day to taking care of yourself. If you
only have a few seconds, take a deep breath and smile. If
you only have 10 minutes, walk around and stretch. With
half an hour, you can take time to do things you like, listen
to your favorite songs, have a conversation with a loved
one, or just give yourself time to relax.”
Dr. Hanna says changing your mindset is key. “Work
from the bottom up to rebalance your brain and nervous
system. Calm your body, shift to a positive emotion like
gratitude, and then focus on a simple, practical adjustment
that will have maximum benefit, like the ‘Breathe, Feel and
Focus’ or ‘BFF’ technique.” If chronic stress is too hard
to handle alone, she recommends incorporating electrotherapy. “It uses a gentle electrical current to stimulate
specific groups of nerve cells in the brain. This nudges
the nervous system into a calmer state.”
Working alongside Dr. Russak, nutritionist Jennifer
Hanway helps patients get to the source of the problem.
“We highly recommend comprehensive biomarker and
blood testing, so we can see at a cellular level how stress is
impacting the body. This allows us to give personalized
recommendations, resulting in a quicker improvements,”
says Hanway. “We understand the skin-gut connection,”
adds Dr. Russak, “and we know food sensitivities can be
the culprits of conditions such as eczema, skin allergies
and chronic inflammation. Our wellness analysis reveals
important information about what is going on in the body.
This analysis also supports healthy gene expression to
protect precious proteins, including collagen and elastin.”
Sunim says, if all else fails, just lean into it: “When you
find yourself feeling stressed, rather than increasing it by
adding more unnecessary internal dialog, learn to simply
acknowledge it. Stress is inevitable, but also essential.”
Treat Yourself
Although stress may be inevitable, a visit to the doctor can
help correct and restore the damage it has caused. For
skin, “we encourage procedures that increase our patients’
own ability to regenerate skin and hair,” says Dr. Russak.
“For example, we pair collagen induction such as radiofrequency microneedling with platelet-rich plasma (PRP)
and PRP injections into the scalp for hair loss.”
Dr. Lima-Maribona incorporates lasers, light therapies,
facials and peels in the office, and may recommend
medications like, “benzoyl peroxide, tretinoin, tazarotene,
clindamycin, Soolantra and topical dapsone as needed for
rosacea and acne.” She also advises taking ashwagandha to
normalize hormone levels. “This natural herb decreases
cortisol levels, which in turn decreases stress,” she says. “For
weakened nails, I advise taking a multi-vitamin with biotin,
and a nail hardener that contains keratin-like properties.”
Unwind the Grind
To release tight jaw clenching, many doctors are injecting
Botox Cosmetic off-label into the masseters. To correct
teeth misalignment and adjust tooth height to help reverse
the effects of TMD, Dr. Grafman says skip the crowns and
veneers. “In some instances, they require removal of healthy
tooth structure. I prefer to realign and rebuild grounddown teeth conservatively with bonding. I can reestablish
a proper bite, create a beautiful smile, and improve joint,
muscle and sleep patterns without drilling teeth.”
Fight the Fat
To shrink the belly bulge, Dr. Russak and Hanway often
start by asking patients to do less, not more. “Switching out
cortisol-raising cardio workouts for metabolism-boosting
strength training can lower stress and boost metabolism.
Work out smarter, not harder,” says Hanway. “Gut health is
of utmost importance, as poor gut health causes chronic
inflammation and malabsorption. Even if we are eating the
healthiest of diets, we need to ensure we are absorbing all
the nutrients for optimum health and beauty. We always
joke with our patients and say, ‘It’s not what we eat, but
what we absorb.’ And by balancing blood sugar through
low carb, fiber-packed diets, we increase insulin sensitivity,
which can lower cortisol levels.” For stubborn pockets of
fat that just won’t go away, Dr. Russak recommends several
sessions of CoolSculpting. “It can help patients get a
slimmer abdomen and reduce up to 25 percent of fat in
the treated area. It’s my go-to fat reducer and perfect for
women with busy lifestyles who don’t need the extra
stress of undergoing surgical intervention.”
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