How to Stress Less – while Supporting Skin, Gut and Mind

When it comes to de-stressing the skin, Oculoplastic Surgeon and founder of MZ Skin, Dr Maryam Zamani, champions skincare as more than just a beauty routine. ‘It’s a form of ‘active meditation’ – whether it’s a long routine or just two minutes, it creates that white space in your head’. However, it’s also a form of self-care, according to Zamani, who advocates the healing power of touch when applying products: not only to stimulate the lymphatic system and remove tension, but also to calm the mind.

Beyond the meditative benefits of skincare, Zamani highlights the direct connection between stress and skin health. ‘Stress doesn’t just affect your mental health — it shows up physically in the largest organ of the body…. the skin’. The impact of stress can manifest differently for everyone: some may see dullness, sensitivity or irritation, whilst others may experience more inflammatory conditions like eczema or psoriasis, Zamani explains. So how can we effectively soothe our skin if it starts to show the impact of our life stressors?

Start with gentle cleansing, Zamani advises, to restore a clean canvas; then, enhance it with the appropriate topical ingredients (be bespoke, and choose ones that work for your skin type and concern – ‘More is not always better’, Zamani insists). Finally, protect the skin with a light SPF. Once you’ve mastered the basics, tools such as a Gua Sha or facial roller can work to reduce inflammation, whereas a red light device can help to elevate skin health and luminosity. (For maximum stress relief, use those moments of calm for a quick meditation).

When it comes to the impact of stress on the body, Consultant Dietitian and Chair for the British Dietetic Association for London, Sophie Medlin, explains the bidirectional link between nutrition and stress. ‘If we are stressed, we are less likely to look after ourselves well, and the nutritional value of our diet is likely to be reduced. Likewise, when the nutritional value of our diet is poorer, our stress is higher.’

This impact also goes beyond our conscious choices. Stress can trigger the body to use up vital nutrients more quickly: like antioxidants (which are integral to fight against the cortisol production and inflammation that comes with stress) as well as other important components such as magnesium, omega-3 fatty acids, and B vitamins (which can lead to a risk of deficiency during times of prolonged stress). The solution? Aim to eat well when stressed, but also manage stress levels to protect your nutritional status.

But what are the nutrients that behold the value? ‘There is no superfood that can “out-supplement” a bad diet’, Medlin explains. However, there are nutrients that we can consume that enable us, and our bodies, to cope with stress more effectively. For example, oily fish can support Vitamin B intake and brain function, while a plant-based diet can support gut health – which plays a huge role in stress levels. ‘Your gut houses about 90 per cent of the serotonin in your body, while your gut bacteria produces GABA (which binds to cortisol receptors and stops you from being able to feel stress)’, explains Medlin. ‘Therefore, if you have plenty of beneficial gut bacteria, and you’re feeding it well, then you will be producing lots of serotonin and GABA – which can help us cope better during times of stress’.

So, how can we implement these techniques – and without feeling overwhelmed? Medlin recommends meal preparation – ‘carry nutritious snacks on busy, stressful days’ (for example, nuts and seeds) to prevent reaching for high-sugar substitutes, which can cause blood sugar spikes that further exacerbate stress. And don’t overlook supplementation. ‘Omega 3, which is naturally found in fish oil or algae oil, ‘is a really important one for brain function’, says Medlin, while magnesium can support in times of stress (our bodies lean heavily on this mineral during stressful periods). ‘However, the type of magnesium is important’, says Medlin. ‘Magnesium glycinate or Magnesium Bisglycinate are both likely to be most effective during times of stress.’

Finally, what about the more holistic practices? Breathwork and performance coach, Rob Rea, explains the powerful role that breathwork protocols can play in influencing our physiology, which is inextricably linked to our psychology. ‘Through deliberate and conscious breath we can regulate the nervous system, which can affect how we see and perceive the world’. Rea believes that we can access the parasympathetic nervous system (the state of “rest and relaxation”), and even reduce cortisol (the “stress hormone”) by elongating the exhalation. In contrast, speeding up your inhalation can instate arousal and heighten awareness. As Rea summarises: ‘Through the breath, we speak to the body’.

In practice, breathwork can be a little challenging, but Rea’s overriding advice is to simply cultivate an awareness of the breath. ‘Awareness is the biggest piece of the jigsaw. Ask yourself: “Am I breathing through my nose, or through my mouth? At what pace am I breathing; does it feel easy or mechanical?”. Once we are attuned to our breath, we can train ourselves to become more conscious and integrate awareness into our routine’.

In moments of stress, Rea advises to take ten breaths, with the eyes closed – and ditch the mobile phone. ‘Our social, emotional and digital environment is so important – it really does have a huge impact on our everyday stress levels’. If in doubt, look for the power of stillness: even small moments of calm can help to bring balance back to our inevitably busy, and often stress-filled, lives.

Seeking more solutions to de-stress body and mind? Catch up on the full ‘Stress Management’ conversation here.