When it comes to acne, most people focus on topical treatments, skincare routines, or dietary changes. While these factors certainly contribute to skin health, a crucial yet often overlooked element is the nervous system and cortisol.
Your skin, the body’s largest organ, reflects what’s happening internally—especially during times of stress. Chronic stress activates the sympathetic nervous system, triggering the “fight or flight” response. In this state, the body prioritises immediate survival over everyday functions, including skin health. One of the key consequences of prolonged stress is the overproduction of cortisol, the body’s primary stress hormone. Without strategies to regulate cortisol, this ongoing imbalance can contribute to persistent skin issues like acne.
How Cortisol Affects the Skin
Excess cortisol can negatively impact the skin in several ways:
Increased Sebum Production. Elevated cortisol levels stimulate the sebaceous glands, leading to excess oil production and/or poor oil quality. This can clog pores, creating the perfect environment for acne-causing bacteria to thrive.
Inflammation. Chronic stress contributes to systemic inflammation, worsening acne by increasing redness, swelling, and discomfort.
Weakened Immune Function. Stress compromises the immune system, making it harder for the body to fight off infections, including acne-causing bacteria.
By only treating acne externally—using creams, scrubs, or medications—we may be overlooking a deeper root cause. Acne is not just a skin issue; it reflects imbalances within the body, including how we manage stress. When the body shifts into a parasympathetic (“rest and digest”) state, healing is optimised. This is why nervous system regulation is a vital piece of the puzzle for achieving clear, healthy skin.
Naturopathic Approaches to Support the Nervous System
Mindfulness, Meditation & Relaxation
Activating the parasympathetic nervous system through mindfulness practices—such as meditation, deep breathing, and yoga—can help reduce cortisol levels and promote relaxation. Therapeutic bodywork, including massage and acupuncture, also helps reduce stress hormones, allowing the body to enter a state of healing.
Prioritising Quality Sleep to Regulate Cortisol
Sleep is essential for skin repair and nervous system balance. Poor sleep can worsen acne by disrupting hormone regulation and immune function. Aim for 8–9 hours of quality sleep each night, and practise good sleep hygiene—such as turning off screens an hour before bed and creating a calm, dark sleeping environment.
Herbal Support
Certain adaptogenic herbs help regulate the nervous system and support adrenal function, which plays a key role in helping the body regulate cortisol. Common adaptogens for stress relief include:
- Ashwagandha
- Holy Basil (Tulsi)
- Lemon Balm
- Rhodiola
Since herbs can interact with medications and certain health conditions, it’s important to consult a naturopath before incorporating them into your routine.
Nutritional Support to Reduce Cortisol Levels
Key nutrients that help regulate the nervous system and promote skin healing include:
- Magnesium – Helps calm the stress response and supports relaxation. Found in leafy greens, nuts, seeds, and avocados.
- B Vitamins – Essential for stress management and skin health. Vitamin B5, in particular, may help reduce acne severity.
- Omega-3 Fatty Acids – Known for their anti-inflammatory properties, omega-3s (found in fish, flaxseeds, and walnuts) can help minimise acne flare-ups.
Need Support for Your Skin?
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