Stress isn’t just an unpleasant emotion: it’s the cause of a complex set of physiological changes in the body that can result in everything from dull, lifeless skin to acne flares, premature wrinkling, dandruff and an increased risk of heart disease.

The effects of stress on the skin begin with adrenaline. When confronted with a stressful situation, the body produces this “fight or flight” hormone. Adrenaline prepares the body for action in emergency situations, boosting the supply of oxygen and energy-giving glucose to the brain and muscles. At the same time, however, adrenaline re-directs blood flow away from the skin, thereby decreasing the skin’s supply of oxygen.

When this happens repeatedly, such as through the chronic stress induced by ongoing tension at home or at work, the skin doesn’t receive the nourishment it needs. This can result in dull skin tone, loss of elasticity and overactive sebaceous (oil) glands, leading to acne breakouts. Over prolonged periods, stressed skin often shows signs of early wrinkling and discoloration when internal regenerative processes break down. Stress also slows the skin’s rate of cellular turnover, so it takes longer for fresh, new skin cells to reach the skin’s surface.

Aside from eliminating the source of stress, easy ways to mitigate its effects include reducing caffeine intake, increasing consumption of antioxidants and supplementing skin care regimens.

Like stress, caffeine elevates adrenaline levels by altering the chemistry of the brain. It does this by inhibiting the action of adenosine.

Stress can also weaken the immune system and inhibit the important work of antioxidants, which slow the creation of damaging free radicals in the body. Free radicals are highly reactive molecules responsible for everything from killing harmful bacteria to increasing the risk of cancer, arthritis, Alzheimer’s disease, diabetes and skin problems.

In 1956, Dr. Denham Harman proposed the free radical theory of aging, suggesting that the aging process begins at the deepest cellular level and is caused largely by free radicals. These damaged cells attack healthy cells, causing age spots, wrinkles, thinning skin, lack of firmness and dullness. This occurs as the free radicals attack collagen, a protein that gives the skin its suppleness as well as its ability to repair itself.

Antioxidants slow or prevent the creation of free radicals in the body. They include some vitamins (such as vitamins C and E), some minerals (such as selenium), and flavonoids, which are found in fruits, red wine, and some teas. Antioxidant supplements can also be purchased.

A rising number of nutrition experts, however, recommend dietary modifications instead of supplements to increase antioxidant intake. This is because the U.S. Food and Drug Administration (FDA) does not regulate dietary supplements in the same way it regulates medication, so a dietary supplement can be sold with limited or no research on its effects.

The U.S. Department of Agriculture (USDA) recently analyzed antioxidant levels in more than 100 different foods. It found that cranberries, blueberries, and blackberries contain the highest amounts of antioxidant among fruits; beans, artichokes, and russet potatoes lead among the vegetables while pecans, walnuts, and hazelnuts have the most antioxidants in the nut category. Other good sources of antioxidants include pomegranates, prunes, raspberries, strawberries, apples, cherries and plums.