Discuss how cortisol can impact physical appearance and some easy steps to reduce your stress

20250411 | Chat GPT| Category: wellness

The Impact of Cortisol on Physical Appearance

Cortisol is a hormone that your body produces under stress - it can have significant effects on your physical appearance. There are numerous ways cortisol can impact your physical appearance, these can include: weight gain, a puffy face, and poor skin condition.

Cortisol and Weight Gain

Stress and elevated cortisol levels tend to result in weight gain in some people. This is because cortisol can increase your hunger level and drive you to consume high-fat, sugary foods, leading to an increase in body mass (Bose, Oliván & Laferrère, 2009).

Cortisol and Puffiness

Often known as the 'stress hormone,' cortisol can lead to changes in your face, causing you to look more bloated or puffy. This is often due to water retention and increased fat storage in the face (Walker, 2007).

Cortisol and Skin Condition

Cortisol can increase the likelihood of acne and other skin problems. By altering the skin's sebum production and impairing the skin's barrier function, it can lead to skin problems and premature aging (Chen & Lyga, 2014).

Reducing Stress and Cortisol Levels

1. Regular Exercise

Engaging in regular workouts can help decrease cortisol levels. It not only improves your mood, but also helps in managing weight and can result in healthier skin (Hannan, Moffitt, Neumann & Thomas, 2015).

2. Mindful Eating

Paying attention to what and when you eat can make a difference. Consuming a balanced diet can help maintain your weight. Avoiding sugary foods and caffeine can also help regulate cortisol levels (Van Strien, Herman, Verheijden, 2014).

3. Adequate Sleep

Good sleep affects our cortisol levels significantly. Aim for 7-9 hours per night to help to manage cortisol levels and consequently your stress (Leproult, Copinschi, Buxton & Van Cauter, 1997).

4. Mindfulness and Relaxation Techniques

Practicing mindfulness techniques, such as meditation, yoga and deep breathing exercises can help lower cortisol levels. These activities can help reduce stress and induce the feeling of tranquility (Pascoe, Thompson, Jenkins, Ski & Morris, 2017).

References Bose, M., Oliván, B., & Laferrère, B. (2009). Stress and obesity: the role of the hypothalamic–pituitary–adrenal axis in metabolic disease. Current opinion in endocrinology, diabetes, and obesity, 16(5), 340-346. Chen, Y., & Lyga, J. (2014). Brain-skin connection: stress, inflammation and skin aging. Inflammation & Allergy Drug Targets (Formerly Current Drug Targets-Inflammation & Allergy), 13(3), 177-190. Hannan, M. T., Moffitt, T. E., Neumann, D. L., & Thomas, P. R. (2015). The impact of physical activity and fitness on health related quality of life in people with depression: A review. Mental Health and Physical Activity, 9, 11-19. Leproult, R., Copinschi, G., Buxton, O., & Van Cauter, E. (1997). Sleep loss results in an elevation of cortisol levels the next evening. sleep, 20(10), 865-870. Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., Ski, C. F., & Morris, M. E. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of psychiatric research, 95, 156-178. Van Strien, T., Herman, C. P., & Verheijden, M. W. (2014). Eating style, overeating, and overweight in a representative Dutch sample. Does external eating play a role?. Appetite, 80, 163-169. Walker, B. R. (2007). Glucocorticoids and cardiovascular disease. European journal of endocrinology, 157(5), 545-559.

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