How Inner Stress and Cortisol Impact Outer Wellness
The viral phenomenon of “cortisol face” is circling the internet right now. While there are mixed opinions on whether [culturally] we should be focusing on external versus internal effects of stress, we can likely agree that chronic stress is a problem. And yes, it can cause observable damage both inside and outside your body.
Internally, stress triggers the release of cortisol, a hormone essential for managing the body’s fight-or-flight response. Stress by itself is not usually enough to affect the face with excessive cortisol. Noticeable changes to the roundness of face shape are generally a result of either cortisol medication or a medical condition. Behaviors that people turn to when stressed –drinking alcohol or eating salty snacks can lead to puffiness of the face. However, extended cortisol spikes can lead to systemic imbalances in inflammation, hormones, and oxidative stress [1]—all of which manifest externally in your skin, hair, and nails [2,3,4].
This article explores how stress shows up on the outside and how a holistic approach to managing stress can support both internal wellness and external beauty.
The External Signs of Stress
Skin: Puffiness, Blemishes, Wrinkles, and Sensitivity
Skin cells express receptors for psychological stress hormones, showing they are a direct target when stress is present in the body. Occasional stress increases cortisol production, which can trigger an inflammatory response and overstimulate oil glands, leading to breakouts [2,5].
Cortisol also affects collagen and elastin by accelerating the breakdown of these proteins, proteins responsible for keeping skin firm and supple [5]. The effect is similar to a sped-up version of the aging process, resulting in premature wrinkles and sagging [5]. Stress-induced inflammation can also exacerbate existing skin issues and rashes [2].
Hair: Shedding and Dullness
Stress can prematurely push hair follicles into the “shedding” phase of their cycle, leading to noticeable thinning [6]. Cortisol also disrupts the delivery of nutrients to the hair follicles, leading to brittle, lackluster hair [3,6].
Nails: Brittle and Peeling
Stress reduces the body’s ability to absorb nutrients effectively, which can lead to weak, brittle nails prone to breaking and peeling [7]. Prolonged periods of stress may even cause ridges or white spots to appear on nails [7].
How to Manage Stress for Internal and External Health
It’s hard to fix an external manifestation without getting to the root cause. Targeting “cortisol face” with creams and beauty products will not change the cortisol levels in your circulation.
Managing occasional stress with early recognition and lifestyle adjustments that involve reaching for healthier options move one towards feeling more peaceful, more in control, and more satisfied. If you can work towards those goals, you will know your cortisol levels are balancing out. Achieving more balance internally will likely have a positive effect on your physical appearance.
Supporting the body’s response to stress with good nutrition, lifestyle changes, and targeted supplementation can help reduce the negative effects of cortisol spikes. Metabolic Maintenance offers multiple formulas that support better sleep, and a calmer, focused demeanor when you are awake, to better manage your stress.
Metabolic Maintenance® Products for Stress Management and Beauty
1. Magnesium Glycinate:
Magnesium glycinate is an essential mineral for regulating the body’s stress response, and typically lacking in the Western diet [8]. It supports relaxation, promotes restful sleep, and reduces the physical symptoms of stress, such as muscle tension or exhaustion [8]. Pair it with chamomile tea and a guided relaxation meditation at bedtime to let go of your day and prepare for healing rest.
2. L-Theanine:
A natural amino acid derived from green tea, L-theanine promotes relaxation without drowsiness [9]. By encouraging the production of calming neurotransmitters like GABA, it helps regulate stress and balance cortisol levels, which in turn support normal inflammatory balance, supporting clearer, healthier skin [9]. L-theanine can be taken at any time of day to promote relaxed and steady focus, or at night to promote more restorative sleep [10].
3. Ashwagandha Plus:
Ashwagandha is an herbal adaptogen that supports healthy cortisol balance and steadily promotes resilience to stress over time. Our ashwagandha supplement contains Shoden® brand Ashwagandha, one of the most concentrated extracts on the market (35% withanolides) for maximum ashwagandha support in a lower dose. It also contains L-theanine and magnesium glycinate for a trio of cortisol-targeting, calming support nutrients in one supplement.
4. MetaMIND™ Nootropic:
Formulated with Nutricog®, acetyl-L-carnitine, and green tea extract, MetaMIND™ supports cognitive function and reduces mental fatigue. By supporting a balanced mood and mental clarity, it can help you feel powerful and productive through a busy or challenging day.
5. Mega Omega™ – Omega-3 Fish Oil:
Omega-3 fatty acids are well-known for their inflammation-balancing properties. They nourish both brain health including emotional well-being, and external vibrancy, including better skin elasticity, fewer blemishes, and stronger hair and nails.
Lifestyle Tips to Reduce Stress and Promote External Wellness
- Practice Mindful Relaxation: Meditation, yoga, or even a few deep breaths can lower cortisol levels and reduce inflammation.
- Eat for Beauty: Include antioxidant-rich foods like berries, leafy greens, and nuts, which support skin repair and hair health.
- Hydrate: Proper hydration is crucial for maintaining supple skin and strong nails.
- Get Quality Sleep: Aim for 7–9 hours of restful sleep to allow your body to repair and rejuvenate.
- Exercise Regularly: Physical activity helps lower cortisol levels while improving circulation to deliver nutrients to your skin, hair, and nails.
A Holistic Approach to Beauty
Stress doesn’t just live in your mind; it makes itself known through your body. By addressing the root cause of stress and supporting your body with proper nutrition and supplementation, you can reclaim balance and restore both your inner calm and outer glow. Metabolic Maintenance® offers a range of high-quality, physician-formulated supplements designed to help you manage stress and maintain optimal health, inside and out.
For more information on stress management and our science-backed products, visit Metabolic Maintenance®.
By prioritizing your health with the right tools and lifestyle habits, you can counteract the effects of stress and support radiant skin, stronger hair, and healthier nails—because beauty starts from within.
References
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8434839/
- https://www.sciencedirect.com/science/article/abs/pii/S0149291820301715
- https://www.sciencedirect.com/science/article/abs/pii/S0091302222000310
- https://www.sciencedirect.com/science/article/abs/pii/S0306453020303267
- https://www.mdpi.com/1422-0067/22/9/4788
- https://link.springer.com/article/10.1186/s12929-022-00863-6
- https://link.springer.com/referenceworkentry/10.1007/978-3-319-68729-2_15
- https://www.mdpi.com/2072-6643/12/12/3672
- https://apcz.umk.pl/QS/article/view/50537
- https://www.tandfonline.com/doi/full/10.1080/13880209.2018.1557698#abstract