What is Cortisol Face? Tips for Decreasing Puffiness

Cortisol is a hormone that plays an important role in the body. As of late, it’s gotten a bad rep in the beauty community due to a phenomenon known as “cortisol face”. This phenomenon is often characterized by puffy, swollen skin, and people primarily have issues with fluid retention around the eyes, cheeks, and jawline. But what exactly is cortisol’s role in the body? What does it do to us when unregulated? And how can one reduce “cortisol face”? Learn more in this blog. 

Understanding Cortisol and Its Role in Your Body

Cortisol is a hormone produced by the adrenal glands in response to stress. Often referred to as the “stress hormone,” cortisol plays a critical role in regulating various body functions. This includes but is not limited to regulating blood sugar levels, metabolism, and immune function.

However, when cortisol levels remain elevated for long periods, it can have detrimental effects on the body and mind. Chronic stress leads to a continuous release of cortisol. This, in terms of effects on our bodies, increases fluid retention, inflammation, and the breakdown of collagen—an essential protein that keeps the skin firm and smooth. The result can also mean a bloated, puffy face— or “cortisol face”.

Signs and Symptoms of Cortisol Face

Cortisol face symptoms include:

• Swollen or puffy cheeks: Excess fluid retention gives the face a rounder or fuller appearance.
• Dark circles under the eyes: Chronic stress and cortisol can lead to poor sleep, so you’d see dark circles under the eyes easier.
• Dull or sagging skin: The breakdown of collagen caused by prolonged, unregulated cortisol can lead to more visible fine lines and wrinkles.
• Redness or blotchiness: Stress-induced inflammation may cause the skin to appear flushed or irritated.

While these symptoms are typically temporary, they can impact your self-esteem. The good news is that there are ways to reduce the look of cortisol face. 

Tips for Decreasing Puffiness from Cortisol Face

• Manage Your Stress
  The most effective way to combat cortisol face is by managing your stress levels. By finding ways to reduce stress, you can help keep your cortisol levels in check. Things like mindfulness meditation, somatic exercises, deep breathing exercises, and yoga are proven to lower stress and can make a significant difference in grounding yourself. Even just taking short breaks throughout your day to take a walk outside can have a positive impact.
• Get Enough Sleep
  Sleep is a crucial factor in reducing cortisol levels. It can be difficult to get good shut-eye if you’re already dealing with the effects of too much cortisol in your system. The best way to get a solid night’s sleep is to establish a strict nighttime routine that actually relaxes you. Get at least 30 minutes of exercise and natural sunlight during the daytime. Make sure you have a peaceful, cool sleep environment. Turn off your electronics an hour or two before bed and get a normal alarm clock if you need one.  Aim for 7-9 hours of quality sleep each night. 
• Stay Hydrated
  Dehydration can exacerbate the puffiness caused by cortisol. When your body is dehydrated, it holds onto more water in an attempt to stay hydrated. This leads to fluid retention and swelling. Drinking plenty of water throughout the day helps flush out excess salt and reduces bloating. Aim for at least eight cups of water a day, and incorporate hydrating foods like cucumbers, watermelon, and oranges into your diet.
• Use Cold Compresses
  Applying a cold compress to your face can help reduce inflammation and shrink swollen areas. You can use a chilled gel mask or cold spoons, or even wrap ice in a cloth and gently apply it to your face for a few minutes. The cold temperature helps constrict blood vessels to give your face a refreshed look.
• Incorporate Anti-Inflammatory Foods
  Certain foods can help reduce inflammation and lower cortisol levels. Omega-3 fatty acids found in fish like salmon, walnuts, and flaxseeds, along with antioxidants in berries, leafy greens, and green tea, are known for their anti-inflammatory properties. Incorporating these into your diet can support healthy skin and help combat the effects of cortisol face.
• Limit Salt Intake
  Too much salt in your diet worsens facial puffiness. Try to minimize processed foods, takeout, and salty snacks. Consume fresh, whole foods when possible, and use herbs and spices to flavor your meals instead of salt.
• Facial Massage
  Lymphatic massage can stimulate circulation in the face and help release trapped fluid. Use your fingertips or a Gua Sha to apply gentle pressure in upward motions. Focus on areas that tend to swell, like the under-eye area and jawline.

Conclusion

Cortisol face is a common issue among those with elevated cortisol levels. While it can be difficult to deal with the symptoms of high cortisol, there are several effective strategies to manage it. By reducing stress, improving sleep quality, staying hydrated, and adopting a skin-friendly diet, you can minimize the effects of cortisol and maintain a more refreshed, youthful appearance. Remember, the key to reducing puffiness and achieving glowing skin is a combination of healthy habits, skincare routines, and stress management.