Skin SOS

How to understand and manage the stressors that are affecting your skin

Our skin is the largest organ in our body and acts as a barrier against environmental hazards. However, our skin can become affected by various stressors, ranging from stress and lack of sleep to pollution and changes in temperature. Here we take a look at some of the most common skin stressors and how to manage them effectively.

STRESS
How does it affect the skin?
"Stress can have an adverse reaction on the skin, due to hormonal changes that disrupt the skin's natural balance," says Kathryn Danzey, founder of Rejuvenated (rejuvenated.com). "Not only does an increase in cortisol increase oil sebum, triggering breakouts, but stress can also lead to increased inflammation, which causes flare-ups, and extra sensitivity. Research also illustrates how chronic stress accelerates ageing, leading to more pronounced fine lines and wrinkles."

How to manage it:
"Regular exercise releases endorphins, which can help to improve mood and reduce stress," says Kathryn Danzey. "It also increases blood flow to the skin, nourishing skin cells from within. Get at least eight hours sleep a night, thus enabling skin cells to repair and regenerate in synergy with your circadian rhythm. Adjust your skincare accordingly. If you're stressed, stop using more active products, and incorporate a gentle cleanser, in addition to a hydrating serum or moisturiser to support the skin's natural moisture factor. Antioxidant-rich serums such as vitamin C will help to fight free radical damage caused by stress and will protect your skin for the day ahead. When we are stressed, our brain produces less serotonin and dopamine. Scientists believe that increasing levels of folic acid within your diet can increase the production of these happy hormones. Try broccoli, brussels sprouts, cabbage, kale, greens and spinach."

SUN EXPOSURE
How does it affect the skin?
"The sun is essential for life," says Marie Reynolds, a holistic wellness and skin expert (www.mariereynoldslondon.com). "Vitamin D garnered by the sun is essential for our whole-body systems via the skin. However, overexposure to the sun accelerates ageing, causing damage to the skin in the form of burning and pigmentation. A tan is the body's response to damage and burning of the skin can also lead to skin cancer. Ultraviolet rays also break down collagen and lead to irreversible harm if overexposed in the sun."

How to manage it:
"I believe that you should get at least 20 to 30 minutes of sun for essential vitamin D," says Marie Reynolds. "Keep covered with a hat and stay in the shade. And of course use an SPF that is free from photosensitive ingredients, as many hold ingredients that can cause pigmentation and skin sensitivity. Also… hydrate!"

POOR DIET
How does it affect the skin?
"A poor diet can have a significant impact on our skin," says Kathryn Danzey. "A diet rich in refined carbohydrates and dairy can trigger insulin spikes, increasing oil production and clogging pores. A lack of vitamins such as vitamin C or E can reduce skin's vitality, leading to a dull appearance. A low intake of antioxidants can also take its toll thanks to free radicals which can lead to premature ageing. Last, but not least, highly processed foods can cause inflammation in the body, which can trigger sensitive skin concerns such as eczema or rosacea."

How to manage it:
"Healthy fats such as omega-3 play an essential role in hydrating the skin from within," says Kathryn. "Fatty fish, walnuts and chia seeds are excellent sources of fatty acids. Antioxidant-rich foods such as blueberries, spinach and kale can help to reduce oxidative stress, promoting more youthful skin. Foods rich in vitamin C and amino acids support collagen production, which is essential for maintaining skin elasticity and improving the appearance of fine lines. Fermented foods such as natural yogurt and kefir support gut health, which in turn positively supports the skin, reducing inflammation and breakouts."

POLLUTION
How does it affect the skin?
"Our skin is porous, so as much as we have our natural barriers to aid toxicity, with the bombarded toxic elements upon us in high pollution, we absorb the heavy metals via our skin and hair," says Marie Reynolds. "This can cause a dulling of the skin, eczema and inflammation."

How to manage it:
"Make sure the skin's lipid barrier is not stripped with harsh ingredients," says Marie Reynolds. "Use products that can help to absorb heavy metals, like chlorella, and also make sure you support your skin's lipid barrier by avoiding harsh peels and retinols."

LACK OF SLEEP
How does it affect the skin?
"Sleep (and a lack of!) can play an essential role in skin health," says Kathryn Danzey. "Whilst we slumber, skin cells work to repair, restore and regenerate. Insufficient sleep affects this process, leading to a dull and tired looking complexion, in addition to puffy eyes and dark circles. Too little sleep can also increase the production of cortisol which breaks down collagen, leading to fine lines and wrinkles."

How to manage it:
"Stick to a daily sleep routine to avoid disrupting your body clock," says Kathryn, "and create a sleep sanctuary by making your bedroom a calm place, free of clutter. Try to avoid looking at your phone or TV for an hour before heading to bed. To reduce puffiness and dark circles, try incorporating an eye cream containing caffeine, hyaluronic acid, or peptides into your skincare routine, to improve circulation and plump the skin. Choose skincare products that will work in synergy with your circadian rhythm i.e. retinol. Retinol will help to support collagen production and cell turnover."

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