Why Stress Can Make Acne Worse – Even If You Eat Healthy

You eat consciously.
You pay attention to your diet.
And yet your skin keeps getting worse — especially during stressful phases?

Then the cause of your acne may not be on your plate.
It may lie in a factor that is often underestimated: stress.

Not the obvious, short-term stress.
But the kind that runs quietly in the background.

Stress Is More Than “Too Much Going On”

When we think about stress, we often imagine deadlines, responsibilities, or emotional strain.
But stress is first and foremost a physical response.

Your nervous system constantly decides whether your body is in safety mode or survival mode.
And that difference has a direct impact on your skin.

What Stress Actually Does in the Body

Under stress, the body releases more cortisol.
In the short term, this is helpful.
Over time, however, it can become problematic.

Chronic stress may lead to:

• increased inflammation

• a weakened gut barrier

• imbalances in the gut microbiome

• hormonal disruption

• increased sebum production

The skin often reacts where the system is already overloaded.

Why Acne Often Flares During Stressful Times

Many people notice that their acne worsens:

• before exams or deadlines

• during emotionally challenging periods

• with lack of sleep

• during long phases of inner tension

This is not a coincidence.
Stress promotes inflammation — and acne is an inflammatory skin condition.

Stress, Gut, and Skin – A Delicate Triangle

Stress affects more than hormones.
It also has a strong impact on the gut — which is closely connected to the skin.

Under stress:

• digestion may slow down or become disrupted

• nutrient absorption can decrease

• histamine breakdown may be impaired

• the gut barrier can become more permeable