When we’re tired, nervous, caffeine addicted and sleep-deprived, it’s no wonder we don’t look our best.
But if our anxiety and overstimulation are chronic and our levels of cortisol (the stress hormone) remain elevated, this can have visible effects: dull skin, thin eyebrows, bags under the eyes, cellulite and weight gain around the abdomen. Does anyone know?
Nutritionist Kristen Stravridis experienced the effects of “cortisol face” herself when she was “ridiculously stressed.” Her complexion became “inflamed, swollen, bumpy.” This struck a chord: her Instagram post on the topic went viral, garnering 6.4 million views.
So why does this happen? Cortisol has many important functions, such as regulating stress response and helping to control the sleep-wake cycle. But if stress is ongoing, cortisol levels can remain constantly high, which can negatively affect health and appearance.
Nutritionist Kristen Stravridis experienced the effects of the “cortisol face” herself when she was “ridiculously stressed”
For example, Kristen says, “Stress and elevated cortisol levels can affect digestion and nutrient absorption. You’ll notice your skin looking duller, with bags under your eyes, fine lines, and premature wrinkles.”
She adds: “Cortisol also releases more glucose into the bloodstream” (to give you instant energy in a fight-or-flight situation) “and consistently elevated levels can lead to long-term weight gain.” Hello, cortisol belly and cellulite!
But there’s more. Elevated cortisol levels can upset the balance of other hormones involved in hair growth, such as estrogen and testosterone, leading to hair loss. “Elevated stress levels are also associated with collagen breakdown,” says Kristen.
“I tell my clients that if they want to have youthful, glowing skin until they’re 85, they need to reduce stress.” No more convincing, Kristen. Tell us how!
Eat regular meals
Many women do intermittent fasting every day, and while it has many benefits (for example, it allows for the regeneration of beneficial bacteria), if you are already very stressed, it is not recommended because fasting puts stress on the body and increases cortisol levels. So don’t skip breakfast and make sure your first meal of the day contains quality protein, healthy fats, and carbohydrates. This will help keep your blood sugar levels stable.
Adjust your caffeine intake
Have your first cup of coffee after breakfast, especially if you are sensitive to its effects.
We get a natural spike in cortisol in the morning, otherwise we’d have a hard time getting out of bed.
But that means that drinking coffee first thing in the morning, on an empty stomach, can raise cortisol levels even further.
You don’t have to cut out caffeine completely, but watch your intake more closely or switch to decaf!
Drink your first cup of coffee after breakfast, especially if you are sensitive to the effects of this stimulant. Caffeine is also a diuretic, and dehydration (which is already possible because we lose fluid through sweat and breathing during the night) can contribute to feeling a little more stressed.
Rest to digest
If you are constantly stressed, frenetic and prone to wolfing down your meals without chewing properly, your body will not absorb nutrients well.
Don’t eat lunch at your desk, meaning while you’re working, or snack on the couch while browsing your phone, or while traveling (that includes eating in the car!).
Allow yourself ten or fifteen minutes to sit, relax and focus on your meal.
This allows you to go from “fight or flight mode,” during which our digestive system is not fully functioning, to rest and digest mode. This allows the digestive enzymes time to properly activate and do their job. You can even do some slow breathing before eating to help get into a calm state.
Take supplements seriously
In a recent study, people with severe stress were given magnesium and vitamin B6 supplements. The participants had low magnesium levels because the prolonged release of stress-associated hormones depletes this mineral from the body, and low magnesium levels cause more stress-related hormones to be released, so it’s a vicious cycle. The researchers found that these two supplements taken together had a more significant effect on reducing stress and cortisol levels than when magnesium was taken alone. Remember to time your meals to help your digestive system function optimally so that your body efficiently absorbs the nutrients from these supplements.
Prioritize your sleep
Many women don’t get enough sleep. Studies have shown that insomnia and lack of sleep cause the body to secrete higher levels of cortisol the next day, possibly to increase alertness. I always recommend going to bed earlier and waking up earlier, so going to bed at 10pm and waking up at 6am is better than staying up until midnight and staying in bed until 8am. This pattern is more in tune with the body’s natural sleep-wake cycle and you’ll feel more rested.
Link your workouts to your cycle
Cortisol fluctuations are partly related to the menstrual cycle. Cycle synchronization basically means timing the type of workout you do based on the time of the month to be in tune with your body’s natural rhythm rather than going against it and increasing stress. So, in the phase before and during your period, when you may have lower energy levels, instead of an extremely hard cardio class or CrossFit session (which will increase stress and cortisol levels), opt for pilates, yoga, and lower-intensity activities like walking. Save the most demanding workouts for the follicular phase and during ovulation, when you have more testosterone and higher energy levels.
@nutricionistakristen
