The stress hormone cortisol plays an essential role in managing the body’s fight-or-flight response but when cortisol levels are elevated, and we’re chronically stressed, it can have an overall impact on our bodies, and this evolves as we age.
Hormonal health expert Mike Kocsis from Balance My Hormones has revealed how we can expect stress to manifest in our bodies as we age, and how to manage our cortisol levels.
How stress impacts young teens (ages 12-16)
Kocsis advises: “This age bracket is famous for hormonal disruption, as the body navigates puberty and significant hormonal changes, and stress and cortisol can interact with these hormonal fluctuations in many ways.”
Skin
Throughout puberty, hormonal fluctuations are in full swing, often resulting in acne and inflammation. Add cortisol and stress into the mix, and this is a recipe for worsened skin.
Kocsis explains: “Cortisol can make breakouts more severe – and frequent – by stimulating sebaceous glands and boosting oil production which clogs pores.
“It also impairs the barrier function of the skin, making it harder to protect against bacteria, and retain moisture, making irritation more likely.”
Good sleep is vital for brain development and emotional regulation at this age, with teens needing 9 – 10 hours a night, according to the NHS.
Sleep expert Martin Seeley at MattressNextDay says: “High cortisol suppresses melatonin, the sleep hormone, which delays the onset of sleep, and many teens can experience restless sleep, insomnia, and trouble waking up.
“Bad sleep can lead to bad performance at school and increase anxiety, which can worsen the stress-sleep cycle.”
Kocsis warns: “Cortisol alters the gut microbiome which can affect mood as well as the absorption of nutrients, and lead to nausea, bloating, and cramps before stressful events.
“Loss of appetite or emotional eating can become common in times of stress – this can disrupt hunger hormones like leptin and ghrelin, which can contribute to unhealthy eating patterns.”
Cortisol can impact our nutritional balance but also physical development, directly inhibiting the secretion of growth hormone which is essential for muscle development, bone growth and tissue repair.
Kocsis says: “This can delay growth spurts, or even stunt growth.
“Chronic stress can also affect important prefrontal cortex development, which can potentially impact decision-making skills and emotional regulation.”
How stress impacts older teens (17-20)
Later teen years often involve higher education, starting careers and the first flourishes of independence.
Skin
The stress experienced in later teen years can prolong the acne that started in adolescence, and cortisol can continue to impact the skin barrier function, leading to increased loss of water, dehydration, and dullness.
Kocsis adds: “Elevated cortisol levels can break down elastic and collagen – proteins that are essential for youthful, firm skins – which can even lead to early signs of aging.”
Sleep
Between socialising, studying, and even getting used to new jobs, sleeping patterns often take a hit during this period of people’s lives.
However, Seeley warns that poor sleep can reduce emotional resilience and increase cortisol levels further – and is associated with mood disorders, like depression and anxiety, which are common in this age bracket.
He adds: “The circadian rhythm is already in flux during this age range due to the natural shift towards later sleep times, and but cortisol can impact that rhythm further.
“Chronic stress can lead to elevated evening cortisol when it should be low, and a flattened cortisol rhythm instead of the healthy peak-and-decline pattern that aids sleep.”
Digestion
Inflammatory responses activated by stress can cause stomach discomfort, appetite changes, and digestive issues; functional digestive disorders and conditions like irritable bowel syndrome (IBS) often emerge during this age range, exacerbated by stress.
Bodily development
Stress and high cortisol can reduce cognitive flexibility when switching between tasks and impair memory formation which can severely impact learning during this important educational period, Kocsis warns.
“Chronic stress at this age can alter reproductive hormone balance. Cortisol interferes with the hypothalamic-pituitary-gonadal (HPG) axis, which leads to irregular, missed, or abnormally light or heavy periods.
“Elevated cortisol also suppresses the production of testosterone, affecting energy levels, mood, and libido.”
How stress impacts young adults (age 21-30)
In this stage of life, many people are progressing their careers, experiencing increased responsibilities and developing long-term relationships.
Skin
Around this time is when we can expect fine lines to appear, according to Kocsis: “Especially around the eyes, accelerated by the collagen-depleting effects of high cortisol levels – and slow skin cell renewal leads to less resilient skin and a duller complexion.
“Stress can also manifest as redness, uneven skin tone, and trigger adult acne, which often appears on the chin and around the jawline.”
Sleep
While this tends to be a time that partying days are left behind, sleep loss is still common thanks to the stress of career demands. This can lead to daytime fatigue which is often countered with caffeine consumption, creating another cycle that elevates cortisol levels.
Digestion
Kocsis advises: “Acid reflux, IBS, and other digestive disorders commonly emerge during this age range, exacerbated by stress and high cortisol levels.
“High stress alters the signals that are sent between your brain and your gut, which can disrupt digestive mobility – the movement of food through the digestive tract. This can lead to digestive transit being accelerated, causing diarrhoea, or slowed, causing constipation.”
Bodily development
At this age, chronic cortisol elevation can start to cause cardiovascular changes like blood pressure elevations, as well as insulin sensitivity which can impact metabolism and energy levels.
Kocsis adds: ”[Stress] can continue to impact reproductive function, potentially impacting fertility.
“Stress and high cortisol can lead hormonal imbalance, like elevated prolactin, which interferes with ovulation and causes it to be inconsistent, even if menstrual cycles appear to be regular, and reduces sperm count and affects sperm mobility.”
How stress impacts adults age 30+
Financial pressures, career worries, and family responsibilities during this age range can bring complex stressors.
Skin
During this life stage, cortisol continues to break down elastin and collagen, causing loss of elasticity, sagging and more pronounced wrinkles.
Kocsis adds: “Cortisol can accelerate the natural thinning of skin that starts at this age, making it more susceptible to damage. Stress can also trigger, or worsen, pigmentation issues like melasma, particularly after age 35.”
Sleep
Sleep disorders such as sleep apnoea become more common at this age, which can be exacerbated by stress-related weight changes.
Seeley adds: “When untreated, sleep apnoea causes fragmented sleep and micro-awakenings, which activates the body’s stress responses, and further spikes cortisol and adrenaline.”
Digestion
Stress reduces the production of digestive enzymes, and diverts energy away from digestive processes, which can lead to nutritional deficiencies, even with a healthy diet.
“This can lead to incomplete digestion of food, causing symptoms like gas, bloating, and even mood disruption,” warns Kocsis.
Bodily development
Long-term stress can contribute to chronic diseases like type 2 diabetes, hypertension, adrenal fatigue, and autoimmune disorders.
Kocsis advises: “Chronic stress and elevated cortisol levels can affect the musculoskeletal system – from accelerated sarcopenia, which is age-related muscle loss, to reduced calcium absorption which can impair bone health.
“It can also impact the neurological system, causing accelerated volume loss in the prefrontal cortex and hippocampus, and reduce cognitive function.”
How to reduce the impact of stress, no matter your age
While stress affects different age ranges in different ways, Kocsis advises these habits to keep stress in check:
- Keep your sleep routine consistent, with the same sleep and wake times daily
- Limit screen use and bright light exposure before bed
- Practice stress reducing techniques like breathwork, mindfulness, and meditation
- Nutrition and a healthy, balanced diet that supports your hormones
- Move your body but don’t burn it out – exercise lowers cortisol, but too much can raise it, so find the right balance
- Support your skin barrier from the inside as well as out, like staying hydrated and keeping vitamin C levels high, which can counter the oxidative stress of cortisol on the skin
- Build stress literacy to children and teens – teach them how to recognise stress and balance their emotions while they’re young, to lead to healthier adults
#Skin #Sleep #Stress #Impacts #Body #Age
Leave a Reply