Nervous System regulation + PD: what you need to know!
Hello, my loves!
Today, I’m excited to dive deep into a topic on PD that’s incredibly close to my heart. Because not only was stress and nervous system dysregulation my top trigger AND root cause (learn more about the difference between trigger and root cause here!), addressing it changed my life for the better, forever. And for that, I am incredibly grateful.
before i got pd…
Before I got PD, I truly thought I was doing everything right. I ate lots of whole foods and exercised. BUT I was also drinking strong black coffee on an empty stomach, then going for a 10 km run, and then finally eating breakfast at 12 pm or later. I was also going through a painful breakup…I had anxiety, horrible neck and back pain, many restless sleeps and even acne, yet I couldn’t quite pin point why I was feeling so awful.
Fast forward just a few months later in the fall of 2018, I had my first PD flare.
It wasn’t until I addressed my nervous system, and all the other systems that were affected that ultimately lead to my PD (such as the health of my gut and overall digestion, hormones, detoxification etc) that I was able to find my way back to clear, healthy skin—and feeling SO good!
NOTE if you’re not into reading the sciencey stuff surrounding PD and our nervous system right now, and just want the “How To”, simply scroll to near the bottom of this page to grab the list!
Understanding Nervous System Dysregulation
First, let’s talk about the nervous system. Our nervous system is like the body’s command centre, managing everything from our heartbeat to our stress response. It’s divided into two main parts: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).
Sympathetic Nervous System (SNS): This is often called the "fight or flight" system. It kicks in when we’re faced with danger or stress, preparing our body to either confront the threat or run away. Think of it as your inner superhero ready to save the day.
Parasympathetic Nervous System (PNS): This is the "rest and digest" system. It helps us relax, digest food, and heal. When the PNS is active, our body can recover and regenerate.
When these systems are in balance, we feel calm, centred, and able to handle life’s ups and downs. However, when our nervous system becomes dysregulated, often due to chronic stress or trauma, it can lead to a host of problems, including skin issues like PD.
(And sometimes we’ve become so used to our reactions to stress, we don’t even recognize it!)
Stress and Its Impact on the Skin
Stress is a natural part of life, but chronic stress can wreak havoc on our bodies. When we’re stressed, our body releases cortisol, a hormone that’s great for short-term “fight or flight” responses but problematic when levels remain high over time. Here’s how elevated cortisol can affect your skin:
Inflammation: Chronic stress increases inflammation throughout the body. PD is essentially an inflammatory skin condition, so it makes sense that increased inflammation from stress can exacerbate or even trigger flare-ups.
Immune System Suppression and Dysregulation: High levels of cortisol can suppress and dysregulate the immune system, making it harder for your body to fight off bacteria and other pathogens that can contribute to immune system dysfunction and ultimately PD.
Barrier Function: Stress can impair the skin’s barrier function, making it more susceptible to irritants and allergens. This means your skin is less able to protect itself, leading to increased sensitivity and more frequent flare-ups.
The science of how stress and nervous system dysregulation affects the immune system
Remember, PD is an immune related skin condition
1. Neurotransmitters:
Neurotransmitters such as serotonin, dopamine, and glutamate can influence immune cells, affecting their reproduction and function.
2.. Microglia Activation:
Microglia are the resident immune cells of the central nervous system (CNS). Chronic stress and nervous system dysregulation can lead to prolonged microglial activation, resulting in the release of pro-inflammatory cytokines that can affect both CNS and peripheral immune function.
5. Gut-Brain-Immune Axis:
The gut microbiota interacts with both the nervous and immune systems. Dysregulation in the nervous system can alter gut motility and permeability, affecting the microbiome of the gut. This can lead to immune dysregulation as the gut-associated lymphoid tissue (GALT) is a major component of the immune system.
The Gut-Skin Connection
Our gut health is closely linked to our skin health. When we’re stressed, our digestive system can become compromised, leading to issues like leaky gut syndrome. This is when the lining of the gut becomes more permeable, allowing toxins and bacteria to enter the bloodstream. These foreign substances can trigger an immune response, leading to inflammation and skin issues like PD.
Balancing Your Nervous System to Heal PD
Understanding the role of the nervous system and stress in PD is empowering because it means we can take steps to manage these factors and support our skin’s healing process. Okay, I bet you’re ready to get some actionable information! Here are some manageable strategies to help balance your nervous system and reduce stress:
Mindfulness and Meditation: Practices like mindfulness and meditation can help calm the nervous system and reduce stress. Even just a few minutes a day can make a big difference. There are so many apps online these days (both free and paid for!) that have guided meditations and beautiful nervous system supportive sounds like Binaural Beats.
Breathwork: A personal favourite of mine! Deep, slow breathing activates the PNS, helping to bring your body back into balance. Try incorporating breathwork exercises into your daily routine. My method for healing PD includes very specific breathwork techniques that I teach within the program, which supports nervous system regulation to bring the immune system back into balance! Think of it as giving your nervous system a big, relaxing hug.
Regular Exercise: Physical activity helps reduce stress and supports overall health. Find an exercise you enjoy, whether it’s yoga, walking, or dancing, and make it a regular part of your routine—one major piece of advice when it comes to exercise and PD, though: high intensity workouts can often worsen PD because it’s far too stimulating to the fight or flight response. Keep it mostly lower impact when healing PD! Bonus points if it makes you laugh – laughter is the BEST for stress relief!
Healthy Sleep Habits: Quality sleep is essential for stress management to help clear skin. Create a calming bedtime routine and aim for 8-10 hours of sleep each night. No more scrolling through social media until 2 AM – your skin will thank you!
Balanced Diet: A diet rich in whole foods, including plenty of fruits, vegetables, quality proteins and healthy fats, can support gut health, reduce inflammation and even support the stress response (making us less anxious and reactive!). Did you know that stress and nervous system dysregulation can contribute to food sensitivities and allergies that trigger PD?? The PD Protocol and In Bloom 1 on 1 Program both guide you through the exact short term diet that has now helped 600+ women heal their PD, with recipes, meal ideas and so much more.
Watch The Caffeine: Coffee lovers, don’t hate me for this… but if you feel nervous system dysregulation is a big contributor for you, you gotta ditch the caffeine. For many, a quality organic swiss water decaf will be a great option if you just love the taste of coffee. And please, always with or after breakfast!! (It’s so acidic and hard on the gut without food)
Professional Support: Sometimes, we need a little extra help. Investing in the right support can often times be the biggest needle mover in the healing process. Not only do you finally get the answers you were looking for, you’re also no longer doing this alone. I’ve had many women tell me that their skin started to calm down after our first call, or after finishing just the first module of The PD Protocol, just from the relief of knowing they finally had answers AND someone to support them.
Nervous system dysregulation and increased stress are significant triggers for perioral dermatitis, but the good news is that there are many ways to manage and mitigate these factors. By understanding the connection between stress, the nervous system, and PD, you can take proactive steps to support your body’s natural healing processes!
Are you wanting to learn even more about how you can heal your perioral dermatitis with a holistic, natural, whole body approach (and achieve long term results, not just manage symptoms)? I have a free Masterclass for you! If you’re ready to check it out you can click here.
Remember, you’re not alone on this journey. We’re all in this together, supporting each other every step of the way. If you have any questions or need further support, feel free to reach out. Together, we can achieve radiant, healthy skin and a balanced, joyful life.
Sending you lots of love,
Zoe
