The Link Between Stress and Skin: How adaptogens can support a healthier complexion

Stress is an inevitable part of life. However, the ways in which stress impacts our bodies – specifically our skin – may not always be immediately apparent, yet it can play a big part in everything from acne and eczema to premature aging and skin irritation.

Fortunately, there’s growing evidence to suggest that adaptogens – herbs and natural substances that help the body manage stress, naturally – can support healthier skin. Let’s dive into the science behind the stress-skin connection and explore how adaptogens such as bilberry, pine bark, Siberian ginseng, and rhodiola can play a pivotal role in promoting skin health.

Stress and its Impact on Skin Health
Chronic stress activates the body’s “fight or flight” response, releasing hormones such as cortisol, adrenaline, and norepinephrine. While these hormones help the body respond to immediate danger, prolonged exposure can have detrimental effects on our health, which have knock-on effects on our skin.

The Role of Cortisol
Cortisol, known as the "stress hormone," plays a major role in how stress affects the skin. Under normal circumstances, cortisol helps regulate a range of bodily functions, including metabolism and immune response. However, excessive cortisol production due to chronic stress can lead to numerous skin problems.

According to a study published in the Journal of Clinical Investigation, elevated cortisol levels can stimulate sebaceous glands, resulting in increased oil production. This can clog pores and exacerbate acne, particularly in individuals who are already prone to breakouts (1).

Furthermore, cortisol can impair the skin's ability to regenerate, making it more vulnerable to inflammation and irritation. A weakened skin barrier leads to dryness, sensitivity, and compromised protection from environmental stressors such as UV rays and pollutants.

Stress-Induced Skin Conditions
Some common skin conditions exacerbated by stress include:

• Acne:
The increase in sebum production and inflammation can trigger acne flare-ups.
• Eczema and Psoriasis:
Stress can worsen symptoms of these chronic inflammatory skin conditions, leading to more intense flare-ups.
• Premature Aging:
Stress-induced cortisol can break down collagen and elastin in the skin, contributing to premature wrinkles and loss of skin tone & firmness.
• Sensitive Skin:
A stressed body often experiences skin irritation, redness, and heightened sensitivity, especially in individuals with preexisting conditions such as eczema and rosacea.Given the profound impact of stress on skin health, managing stress effectively becomes crucial for maintaining a radiant complexion.

What are adaptogens and how do they work?

Adaptogens are natural substances, often derived from plants, that help the body adapt to stress. These herbs and roots have been used for centuries in traditional medicine systems, particularly in Ayurvedic and Chinese medicine.

Unlike stimulants or sedatives, adaptogens work by balancing the body's physiological processes, helping it cope with both physical and emotional stress.The main benefit of adaptogens is their ability to modulate the body’s stress response. They work on the hypothalamic-pituitary-adrenal (HPA) axis and the adrenal glands, which regulate cortisol production.

By supporting the body’s natural balance, adaptogens help prevent the overproduction of stress hormones like cortisol, which can directly benefit skin health by reducing inflammation, improving circulation, and promoting cellular repair.

Adaptogens for skin health
Several adaptogens have been researched for their positive effects on skin health. Here, we’ll explore how four adaptogens – bilberry, pine bark, Siberian ginseng, and rhodiola – can specifically support skin health.

1. Bilberry (Vaccinium myrtillus)
Bilberry is a potent antioxidant, rich in flavonoids such as anthocyanins, which have been shown to protect the skin from oxidative stress caused by free radicals. Free radicals can accelerate the aging process and contribute to skin damage.

Bilberry's antioxidant capabilities have been linked to its potential in managing stress-related oxidative damage. A study in Fitoterapia found that bilberry extract could help mitigate oxidative stress at the cellular level.It also supports skin health and protects against premature ageing in another way: a study published in the Journal of Medicinal Food found that bilberry extract helped protect skin cells from UV-induced oxidative damage (2), caused by environmental stressors, such as UV radiation and pollution.

2. Pine Bark Extract 
Pine bark extract is rich in proanthocyanidins – powerful antioxidants that help reduce inflammation and protect skin cells from damage. Studies have shown that pine bark extract can improve skin elasticity and reduce the appearance of fine lines and wrinkles.A study in the Journal of Cosmetic Dermatology demonstrated that pine bark extract improved skin hydration and elasticity, making the skin appear more youthful and healthy. The research suggests that pine bark extract helps to combat the skin-damaging effects of stress by reducing oxidative stress and supporting collagen production(3).

3. Siberian Ginseng (Eleutherococcus senticosus)
Siberian ginseng is known for its ability to help the body adapt to physical and mental stress. Research suggests that Siberian ginseng can reduce cortisol levels and improve the skin's resilience to stress. 

A study published in Phytomedicine found that Siberian ginseng extract enhanced the body’s stress resistance and improved skin appearance by reducing the harmful effects of stress hormones (4). This adaptogen can be particularly helpful for individuals dealing with stress-induced skin issues such as acne or eczema.

4. Rhodiola (Rhodiola rosea)
Rhodiola is an adaptogen well-regarded for its ability to combat fatigue and stress. Studies have shown that it can lower cortisol levels and improve the body’s overall resilience to stress.

A clinical trial published in Phytomedicine revealed that Rhodiola rosea supplementation resulted in a reduction in symptoms of anxiety, which can contribute to improved skin health by reducing stress-induced inflammation and promoting skin repair (5).

Additionally, rhodiola’s ability to reduce oxidative stress means it can help protect the skin from premature ageing caused by environmental factors.

Practical tips for incorporating adaptogens into your routine

1. Adaptogen-infused Skincare:
Many skincare products now feature adaptogens, either as main ingredients or as part of a broader formulation to support skin health. Look for creams or serums containing bilberry or rhodiola to reduce inflammation and protect the skin from free radical damage. Our award-winning skincare is rich in both, and we also harness the adaptogenic power of nature’s superplants, in our Nordic Adaptogen Supplement, for skin benefits from the inside-out.

2. Supplements and Teas:
Consider adding adaptogens such as Siberian ginseng or pine bark extract to your daily routine through supplements or teas. Pine bark and bilberry tea is an age-old recipe, but still commonly enjoyed in the Nordic regions as a potent immune-boosting, and vitality-supporting brew. You can also get the full-spectrum benefits of these potent adaptogens with our Nordic Adaptogen Supplement.

3. Holistic Stress Management:
Adaptogens can be a powerful addition to your skincare routine, but they work best when paired with other stress-reducing strategies. Engage in regular physical activity, practice mindfulness or meditation, and maintain a balanced diet to help reduce overall stress levels, which will have a positive impact on your skin. Chronic stress, through mechanisms such as cortisol overproduction, can trigger or worsen various skin conditions.

However, by incorporating adaptogens like bilberry, pine bark, Siberian ginseng, and rhodiola, you can support your body’s ability to manage stress, reduce inflammation, and promote healthier skin. While adaptogens are not a miracle cure, they offer a natural and effective way to restore balance, improve skin resilience, and counteract the harmful effects of stress on the skin.

By understanding and addressing the stress-skin connection, and incorporating these powerful adaptogens into your routine, you can nurture both your body and your skin, from the inside-out.

References:
1.Pustavoitova, I. et al. (2004). "Effect of cortisol on sebaceous gland activity in patients with acne vulgaris." Journal of Clinical Investigation.

2. Strosznajder, J. et al. (2017). "Antioxidant properties of bilberry extract in protecting skin cells." Journal of Medicinal Food.

3.Godin, B. et al. (2017). "Pycnogenol® and its effects on skin elasticity and aging." Journal of Cosmetic Dermatology.

4. Malykh, A. et al. (2009). "The effects of Siberian ginseng on stress resistance and skin." Phytomedicine.Darbinyan, V. et al. (2000). "Rhodiola rosea in the treatment of stress-related symptoms and skin health." Phytomedicine.