The Link Between Your Nervous System, Inflammation & Acne
When most of us think about acne, we tend to focus on factors like diet, hormones, or skincare routines. However, one often overlooked connection is the role of the nervous system in inflammation and acne. Stress and emotional well-being are directly tied to how our body responds to inflammation, and understanding this relationship is key to managing not just acne, but overall health.
The Nervous System and Inflammation
The nervous system plays a vital role in regulating many of our bodily functions, including our response to stress. When you're stressed, whether due to work, relationships, or even just life, your body goes into "fight or flight" mode, activating the sympathetic nervous system. This activation leads to the release of stress hormones like cortisol and adrenaline. While these hormones are essential for short-term survival, prolonged exposure can have significant effects on your skin.
Chronic stress, for example, is linked to an increase in inflammation throughout the body. The stress response can alter the immune system's functioning, triggering the release of pro-inflammatory cytokines (molecules that signal inflammation in the body). This chronic low-grade inflammation can affect various organs, including the skin, where it may lead to conditions such as acne.
Stress and Acne: A Vicious Cycle
When the body is under stress, it often leads to the overproduction of sebum, the oily substance that can clog pores and promote the growth of acne-causing bacteria. This increase in sebum production is closely tied to the action of cortisol, the body's primary stress hormone. In fact, studies have shown that elevated cortisol levels can directly contribute to acne outbreaks, particularly in individuals who are already predisposed to skin issues.
Furthermore, stress can exacerbate existing acne. Emotional stress can worsen the inflammatory response in acne lesions, increasing the size and severity of breakouts. This creates a vicious cycle: as acne flares up, it can cause more emotional stress, leading to more inflammation, and thus more acne.
The Role of the Autonomic Nervous System
Beyond stress hormones, the autonomic nervous system (ANS), which controls involuntary bodily functions such as heart rate, digestion, and respiration, also plays a role in inflammation and acne. The ANS is divided into the sympathetic nervous system (SNS), which is active during stress, and the parasympathetic nervous system (PNS), which helps the body relax and recover. When the SNS is overactive due to chronic stress, it can lead to an imbalance in the body’s inflammatory response.
This imbalance can trigger skin conditions, including acne. The skin’s immune response becomes heightened, and pro-inflammatory cytokines are released, which aggravates acne inflammation. On the other hand, a well-regulated nervous system can help mitigate this response and promote healing! This highlights the importance of managing stress and calming the nervous system.
The connection between the nervous system, inflammation, and acne is undeniable. By understanding how stress and inflammation affect your skin, you can take proactive steps to manage your mental and physical health, ultimately helping to reduce acne flare-ups. Remember, clear skin isn't just about topical treatments, it's about nurturing your body from the inside out.
References:
Wijaya LK, Stumbles PA, Drummond PD. A positive feedback loop between alpha1-adrenoceptors and inflammatory cytokines in keratinocytes. Exp Cell Res. 2020;391(2):112008. doi:10.1016/j.yexcr.2020.112008
Toyoda M, Morohashi M. New aspects in acne inflammation. Dermatology. 2003;206(1):17-23. doi:10.1159/000067818
Maestroni GJ. Sympathetic nervous system influence on the innate immune response. Ann N Y Acad Sci. 2006;1069:195-207. doi:10.1196/annals.1351.017
The Connection Between Gut Health & Acne
When it comes to skincare, most people focus on topical treatments, whether that is creams, serums, and masks, hoping to clear up breakouts. But what if I told you that the root cause of your acne might not be on the surface at all? Instead, it could be a matter of what's happening inside your gut. Yes, your gut health plays a significant role in your skin's health, and the connection between the two is something you need to know about.
What Is Gut Health?
Before we dive into the connection between the gut and acne, let’s first understand what "gut health" really means. Your gut is home to trillions of bacteria, both good and bad, that help in digesting food, absorbing nutrients, and supporting your immune system. When this balance is disrupted—due to poor diet, stress, or environmental factors—your gut can become "unhealthy," leading to a range of issues, including skin problems like acne.
How Gut Health Affects Acne
Inflammation: One of the primary ways gut health impacts acne is through inflammation. A poorly balanced gut microbiome can trigger systemic inflammation, which can show up as acne on the skin. When harmful bacteria or yeast overgrow in your gut, your body may respond by increasing the production of pro-inflammatory molecules. This inflammation can lead to clogged pores and breakouts, especially in people with sensitive skin.
Hormonal Imbalance: Your gut also plays a crucial role in regulating hormones, particularly those related to stress. When your gut is out of balance, it can affect how your body processes and regulates hormones like cortisol, which is released during stress. High levels of cortisol can increase the production of sebum (skin oil), leading to clogged pores and acne. Additionally, an imbalanced gut can affect estrogen and testosterone levels, both of which are known to influence acne development.
Digestive Issues and Toxins: Your gut is responsible for breaking down food and absorbing nutrients, but it also plays a role in detoxification. If your gut isn’t functioning properly, it may have difficulty eliminating toxins. These toxins can build up in the body, manifesting as acne on the skin. Conditions like leaky gut syndrome, where the lining of the intestines becomes permeable, allow toxins and harmful bacteria to enter the bloodstream, contributing to skin flare-ups.
Nutrient Absorption: Healthy gut bacteria are essential for the absorption of nutrients that support skin health, like vitamins A, D, E, and zinc. A damaged gut can interfere with your body’s ability to absorb these nutrients, leading to deficiencies that can manifest as acne. For example, zinc is a mineral that has anti-inflammatory properties and plays a role in skin healing. Without it, your skin may be more prone to breakouts.
Acne is frustrating. While there are many skincare treatments out there, it’s important to remember that the state of your gut plays a key role in how your skin behaves. By nurturing your gut health, you may be able to reduce inflammation, balance your hormones, and clear up acne from the inside out.
Remember, achieving clear skin is not just about what you put on your face, but also what you put in your body. So, take care of your gut, and your skin will follow!
References:
Bowe, W.P., Logan, A.C. Acne vulgaris, probiotics and the gut-brain-skin axis - back to the future?. Gut Pathog 3, 1 (2011). https://doi.org/10.1186/1757-4749-3-1
He X, Zhang Z, Jiang H, et al. Causal association of gut microbes and blood metabolites with acne identified through systematic mendelian randomization. Sci Rep. 2024;14(1):26816. Published 2024 Nov 5. doi:10.1038/s41598-024-78603-z
Huang Y, Huang Y, Xia D, et al. Lactobacillus rhamnosus ameliorates acne vulgaris in SD rats viachanges in gut microbiota and associated tryptophan metabolism. Front Immunol. 2024;14:1293048. Published 2024 Jan 5. doi:10.3389/fimmu.2023.1293048
The Relationship Between Exercise & Fertility
It all begins with an idea.
With other lifestyle factors such as smoking, diet and alcohol consumption being contributors to infertility, the relationship with exercise is not as well defined.
Engaging in regular physical activity can positively influence fertility in women but the type and intensity of exercise for the specific person should be considered and individualized. Studies have shown that participating in moderate-intensity activities for approximately 30 minutes per day has been associated with improving fertility. This relation is most likely due to maintaining a healthy body weight and hormonal balance, which are both essential for ovulation and fertility.
On the other hand, a study compared runners (running around 32km/week) with sedentary women and examined their menstrual cycle with hormonal markers. The study showed that 58% o the runners had menstrual cycle abnormalities, including anovulation and insufficiency luteal phase vs. only 9% of the sedentary women. Instead of tracking the specific kilometres the runners were running, they examined the energy balance. Specifically, cycles that were categorized as anovulatory were associated with a lower energy balance than those with other types of cycles.
An instance where exercise has been shown to be advantageous is in women who are diagnosed with polycystic ovarian syndrome (PCOS). Studies indicate that as little as 30 minutes of vigorous exercise three times per week can significantly enhance conception chances among overweight women with PCOS. This improvement is attributed to better insulin sensitivity and hormonal regulation resulting from consistent exercise.
Another study demonstrated that women who are more physically active, particularly during pregnancy, experience a shorter active labor period. Additionally, women with increased physical activity levels were less likely to require oxytocin or an epidural during labor.
In summary, regular moderate exercise, such as 30 minutes per day, can improve fertility by maintaining a healthy weight and hormonal balance. However, excessive exercise, like long-distance running, may cause menstrual irregularities and anovulation due to energy imbalance. The type and intensity of exercise should be tailored to individual needs for optimal fertility.
References:
Mussawar M, Balsom AA, Totosy de Zepetnek JO, Gordon JL. The effect of physical activity on fertility: a mini-review. F S Rep. 2023 Apr 14;4(2):150-158. doi: 10.1016/j.xfre.2023.04.005. PMID: 37398617; PMCID: PMC10310950.
Watkins VY, O'Donnell CM, Perez M, Zhao P, England S, Carter EB, Kelly JC, Frolova A, Raghuraman N. The impact of physical activity during pregnancy on labor and delivery. Am J Obstet Gynecol. 2021 Oct;225(4):437.e1-437.e8. doi: 10.1016/j.ajog.2021.05.036. Epub 2021 Jun 1. PMID: 34081895; PMCID: PMC10564562.
Savla R, Mullerpatan R, Agarwal B, Kuttan V, Kumar S. Influence of Physical Activity Including Squat Exposure on Trunk Muscle Strength and Labour Outcome in Pregnant Women. Int J Exerc Sci. 2024 Apr 1;17(1):504-516. doi: 10.70252/VGAK1504. PMID: 38665166; PMCID: PMC11042859.
Optimizing Mitochondrial Function for Fertility
It all begins with an idea.
Let's dive into optimizing the mitochondrial function of oocytes.
Oocytes are the immature egg cells found in the ovaries of females. They are crucial for reproduction, as they have the potential to develop into mature eggs that can be fertilized by sperm to create an embryo. Women are born with all of the oocytes we will ever have in our lifetime!
We know that mitochondria is the energy-producing organelles of the cell, including in oocytes. With eggs in high demand for energy during fertilization and early embryo development, mitochondrial function plays a crucial role in the egg quality and fertility. Over time, as women age, the mitochondria become less efficient, contributing to a decline in fertility and egg quality.
Oocyte mitochondria are essential for supporting early embryonic development for two main reasons. First, glycolysis is limited during oocyte maturation and the early stages of preimplantation embryo development, up to the blastocyst stage. Secondly, mitochondrial replication is suppressed, and the mitochondrial DNA count remains unchanged from metaphase II oocytes to the hatched blastocyst stage. As a result, mitochondria from the oocyte are the primary source of ATP during preimplantation embryonic development.
To optimize mitochondrial function in oocytes, focusing on lifestyle changes can make a big difference.
Nutrient-Rich Foods: focusing on antioxidant-rich foods like fruits, vegetables, nuts, and seeds to help combat oxidative stress, along with omega-3 fatty acids from sources like fatty fish, walnuts, and flaxseeds to reduce inflammation and support cellular health.
Low-Glycemic Diet: whole grains, lean proteins, and healthy fats can help stabilize blood sugar levels, reducing oxidative stress and inflammation, which benefits overall fertility.
Regular Exercise: moderate aerobic activities like walking or swimming promoting mitochondrial biogenesis and strength training improving insulin sensitivity. It’s important to avoid overtraining, as excessive exercise can increase oxidative stress.
Managing Stress: high cortisol levels can negatively impact mitochondria. Practices like meditation, mindfulness, or even just carving out time for yourself to relax can help.
Quality Sleep: repair and recharge your body, which is essential for healthy mitochondria.
Adding Spices: turmeric (curcumin), ginger and cinnamon have been shown to reduce inflammation in the body - further protecting your mitochondria.
Avoiding Toxins: steering clear of toxins such as pesticides or endocrine disruptors can provide additional protection for your mitochondria.
Avoiding Alcohol & Smoking: both contribute to oxidative stress and impair mitochondrial function.
References:
Shaum KM, Polotsky AJ. Nutrition and reproduction: is there evidence to support a "Fertility Diet" to improve mitochondrial function? Maturitas. 2013 Apr;74(4):309-12. doi: 10.1016/j.maturitas.2013.01.011. Epub 2013 Feb 1. PMID: 23376023; PMCID: PMC4019337.
Babayev E, Seli E. Oocyte mitochondrial function and reproduction. Curr Opin Obstet Gynecol. 2015 Jun;27(3):175-81. doi: 10.1097/GCO.0000000000000164. PMID: 25719756; PMCID: PMC4590773.
Rodríguez-Varela C, Labarta E. Does Coenzyme Q10 Supplementation Improve Human Oocyte Quality? Int J Mol Sci. 2021 Sep 2;22(17):9541. doi: 10.3390/ijms22179541. PMID: 34502447; PMCID: PMC8431086.
Kobayashi H, Imanaka S. Mitochondrial DNA Damage and Its Repair Mechanisms in Aging Oocytes. Int J Mol Sci. 2024 Dec 6;25(23):13144. doi: 10.3390/ijms252313144. PMID: 39684855; PMCID: PMC11642581.
Mani S, Srivastava V, Shandilya C, Kaushik A, Singh KK. Mitochondria: the epigenetic regulators of ovarian aging and longevity. Front Endocrinol (Lausanne). 2024 Nov 13;15:1424826. doi: 10.3389/fendo.2024.1424826. PMID: 39605943; PMCID: PMC11598335.
The Distinction Between the Mind and Brain: Navigating Mental Health
It all begins with an idea.
I often find myself contemplating a significant question: How much of mental health struggles are due to the "mind" and how much is related to the "brain"?
The brain, of course, is the physical organ housed in our skull. It is composed of neural tissue and is responsible for managing a wide array of vital functions. It controls movement, sensory input, autonomic functions like heart rate and breathing, and much more. We can nourish and take care of the brain through physical means, such as proper nutrition, exercise, sleep, and other health practices. For example, when you engage in regular physical exercise, you improve blood flow to the brain, promote the growth of new neural connections, and support cognitive function, all of which can significantly affect your mental well-being.
On the other hand, the mind is a more abstract concept—it's non-material. The mind encompasses feelings, consciousness, thoughts, perceptions, and emotions. It’s where we process our experiences, create meaning, and navigate the complexities of life. Unlike the brain, we can't directly touch or measure the mind. But it plays an equally significant role in our overall mental health. When we talk about addressing mental health, much of it involves the mind—how we process our emotions, interpret our experiences, and work through past traumas or current challenges.
This brings us to a critical realization: mental health is not just about the brain or just about the mind—it’s about the interplay between the two. Mental health struggles often arise from both physiological and psychological factors, and to address these issues fully, we must consider both.
Focusing on the Brain: Foundations of Physical Health
When we talk about the brain and its role in mental health, the focus often turns to the foundations of brain health. These foundations are the same practices that contribute to overall well-being: exercise, nutrition, hydration, oxygenation, and sleep.
Exercise: Physical activity releases endorphins, the body’s natural mood boosters, and helps reduce the symptoms of depression and anxiety. It also supports brain plasticity, which is the brain’s ability to adapt and form new neural connections. This adaptability is essential in maintaining mental health.
Nutrition: A balanced diet rich in nutrients supports brain function. For instance, omega-3 fatty acids are critical for brain health, and certain vitamins, like B-vitamins, can help reduce the risk of cognitive decline. What we eat can have a direct impact on how we feel emotionally and mentally.
Oxygenation and Hydration: Our brains need a constant supply of oxygen and water to function at their best. Lack of oxygen or dehydration can lead to mental fog, irritability, and cognitive difficulties.
Sleep: Sleep is a vital component of mental health. During sleep, the brain processes and consolidates memories, repairs itself, and regulates emotions. Poor sleep can contribute to issues like depression and anxiety, as well as impair decision-making and emotional regulation.
By ensuring that we maintain a healthy brain, we lay the groundwork for improved mental health. When the brain functions optimally, it’s better equipped to handle the demands that come from mental health challenges.
Addressing the Mind: The Emotional and Psychological Aspects
While the brain’s health is essential, the mind - the emotional and psychological side of mental health—cannot be neglected. The mind is where we experience and process our emotions, and addressing mental health also requires an active focus on how we manage our feelings and thoughts.
Processing Emotions: A big part of mental well-being is learning how to process emotions properly. Instead of suppressing or ignoring feelings, it's important to let them flow through us. When emotions get stuck or repressed, they can manifest as anxiety, depression, or even physical symptoms. Learning to experience emotions without judgment and letting them move through us is a vital skill for emotional health.
Reflecting on Past Experiences: Often, struggles with mental health are linked to unresolved emotions or trauma from the past. Whether it’s childhood experiences or past relationships, these unresolved issues can shape how we view ourselves and the world. Reflecting on these events and working through them—sometimes with the help of a therapist or counselor—can lead to healing and greater emotional resilience.
Mindfulness and Self-Reflection: Taking the time to reflect on our thoughts, behaviors, and reactions can lead to greater self-awareness. Mindfulness practices, such as meditation, can help us become more in tune with our emotions, reduce stress, and foster a sense of peace and calm. When we are more connected to our minds, we can better understand our emotional needs and how to address them.
Addressing Trauma: For many people, mental health struggles are rooted in past trauma. Whether it’s a singular event or ongoing stress, trauma can have a lasting impact on how we perceive ourselves and the world. Addressing trauma—whether through therapy, support groups, or self-help methods—is often a crucial step in improving mental health.