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Skin Problems Flaring Up Again? Watch Your Emotions!

Skin Problems Flaring Up Again? Watch Your Emotions!

Have you ever noticed when you’re feeling stressed out, depressed, or nervous that your skin tends to break out? Maybe it’s acne, rosacea, psoriasis, or hives? Well, your observation has scientific backing. Skin health and mental health are linked and a new branch of science, psychodermatology, researches this connection.

What is Psychodermatology?

According to Professor Karen Mallin, PsyD of the University of Miami, psychodermatology is the study of emotions and their effect on skin. It combines the fields of psychology, psychiatry, dermatology, and immunology, which focus on invisible diseases, visible diseases, and immune system health. The idea behind this combination is that skin responds to both internal and external stimuli by producing flare-ups. Studying the relationship among the nervous system, skin, and immune system (also known as the neuro-immuno-cutaneous system) could lead to integrative treatment plans for people with skin disorders. These new treatment plans might include therapy, medication, and counseling.

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    http://www.psychiatrictimes.com/psychotic-affective-disorders/psychodermatology-when-mind-and-skin-interact

    Some Common Skin Conditions

    Acne

    Stress leads to an increased production of cortisol, the stress hormone. Cortisol, in turn, increases the production of oil on the skin. Oily skin makes it far more likely for you to develop pimples and even acne.

    Psoriasis

    Psychological stress tends to worsen the presence of psoriasis, a skin disease that causes scaling, pain, redness, and inflammation. In one study, researchers found that patients with outbreaks of psoriasis were more likely to have experienced a stressful event prior to the beginning of a psoriasis episode.

    General Dermatosis

    General dermatosis may include a variety of skin conditions including: rashes, hives, nail dystrophies, or eczema. A study published in 2001 found that itchiness related to dermatosis increased with emotional distress. It also found that people with these conditions were more likely to have experienced psychiatric disturbances.

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    Categories of Psycho-Dermatological Skin Disorders

    There are 3 generally accepted categories of psycho-dermatological skin disorders:

    • Psychophysiological – In these diseases, stress makes the conditions worse.
    • Psychiatric Disorders with Dermatological Symptoms – These are self-inflicted and may include hair pulling, nail biting, or cheek/tongue biting.
    • Dermatological Disorders with Psychiatric Symptoms – These are emotional problems, like anti-social behavior or embarrassment, caused by an existing skin problem.

    How to Reduce Stress to Avoid Skin Problems

    How can you avoid embarrassing, irritating, and sometimes painful skin flare ups? By reducing your stress. Here are a few ways to do that:

    Exercise

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      Exercise reduces the production of stress hormones, like cortisol and adrenaline. But that’s not all. It also increases the production of endorphins, the hormones that put us in a good mood and reduce pain. These two factors will help you relax and reduce your overall stress. One of the best forms of exercise is swimming because it doesn’t feel like exercise! You can have fun in the water while getting healthier. Swimming is also a low impact sport, so it isn’t hard on your joints.

      Meditation

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        Meditation is another great way to relax and reduce overall stress levels. This technique is pretty simple. Find a quiet room and sit with good posture. Close your eyes and repeat a motivational phrase. Maybe something like, “I am happy” or “I feel peaceful”. Try to breathe rhythmically and avoid any other thoughts. Researchers believe that meditation changes the brain’s neural activity, helping you manage stress better.

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        Apps to Stay Positive

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          Reflecting on the positive things in your life can help you stay positive. A great way to do this is by using an app on your phone that can help you keep track of positive experiences. One great option is Happify, which helps you set personal goals. It offers different activities that bring positive words and memories to your attention. Another great app is The Gratitude Journal, which encourages you to write down five positive things that happen to you daily. This is a great way to stay positive about the present and the future.

          You may not be able to completely eliminate stress by practicing these techniques, but you will be able to reduce it. By doing that, you can reduce the occurrence of stress-induced skin disorders.

          Featured photo credit: MasimaTinasheMadonda via pixabay.com

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          Last Updated on May 22, 2019

          10 Simple Morning Exercises That Will Make You Feel Great All Day

          10 Simple Morning Exercises That Will Make You Feel Great All Day

          There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

          One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

          In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

          Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

          1. Cat Camel Stretch

          Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

          Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

          Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

          Here’s a video to guide you through:

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          2. Go for a Walk or a Run

          This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

          Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

          The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

          Also, you are helping your heart to stay healthy and keeping your blood pressure low.

          Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

          3. Jumping Jacks

          Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

          Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

          4. Abductor Side Lifts

          Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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          Do about 10 to 15 raises for each side like this:

          5. Balancing Table Pose

          This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

          Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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            6. Leg Squats

            Not just legs are involved but also hips and knees.

            Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

            The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

            7. Push Ups

            You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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            An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

            Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

            This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

            8. Bicycle Crunches

            There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

            Watch the video to see how this is done correctly:

            9. Lunges

            Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

            Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

            This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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            10. Bicep Curls

            You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

            Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

            Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

            Here’re some important notes before you start doing this exercise:

            Try to do one or two sets of about ten repetitions for each arm and then switch arms.

            These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

            You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

            Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

            More Articles About Exercises for Beginners

            Featured photo credit: Unsplash via unsplash.com

            Reference

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