I’ve been facing facial swelling in all its forms for as long as I remember. From waking up with a puffy face in the morning to the affliction-caused swelling, I’ve endured it all and tried countless treatments to get rid of it. And if you’re nodding along—perhaps you’re googling “cortisol face” now—there’s a reason for hope ahead of you. After much trial and error, I have found that a daily facial massage, steering clear of the foods that I’m allergic to, and managing recurring sinus infections have helped immensely with the problem. You might be requiring another type of treatment more suited to you, though. And you’re about to find out the answer shortly, too. We’ve taken on the challenge of exploring all of the available options and consulting the experts for that purpose. However, for all that, the facial puffiness tends to still catch me off guard from time to time. As I’m writing this, my face is swollen enough yet again. Is it owing to the irregularities of my menstrual cycle, or did I stop taking some of the medications in preparation for an allergy patch test? I cannot say. But at least now I possess the knowledge of how to get the puffiness in my face under control, and I’m about to share it with you. So, here’s everything you need to know regarding how to reduce the puffy face and prevent it from happening according to the experts. 11 Keyićk Points, what is facial swelling? In plain words, facial swelling is a state in which your face becomes puffier or rounder than it normally is. And if you’d like to take a more technical approach to the issue, Zion Ko Lamm, MD, a board-certified internal medicine physician, describes it as “an accumulation of excess fluid in the interstitial spaces of facial tissues, and part of a complicated cycle involving inflammation, fluid retention, and compromised lymphatic drainage.”
To put this into perspective, think of facial bloating as stagnant fluid made up of waste. This is not pleasant to even imagine, but it is accurate. It is comparable to a plumbing issue in the case of a leak. However, can this be classified as “cortisol face”? Well, technically, yes and no. “Cortisol face” is a term used to describe a picture taken of a person’s face once their face has been pumped up with an excess of the hormone cortisol from an endocrinologic factor or external factors, such as medications that can pump the face up to become fat and round. Cosmetic dermatologist and founder of the 5th Avenue Dermatology Surgery and Laser Center, Paul Jarrod Frank, MD, told us that “When inflammation in our insides shows up on the outside, a frequent target is your face.” A face is transformed into one with a “cortisol face” by extreme sleep deprivation, a suitable level of bad food, drinking, and some hormonal factors, due to the fact that the external cortisol levels are consistent with internal ones. Additionally, having a “moon face” is a medical condition. When a face becomes puffier, rounder, or fuller, they may have a “cortisol face”. According to Dr. Caroline Messer, an endocrinologist, MD, says that “Too much cortisol or excess cortisol is what creates the “moon facies”. Luckily, stress does not lead to weight gain. This is simply because stress does not boost your cortisol intermediary so much, and create an additional “moon face”. However, it is always possible to overeat when one is under stress. Since a “moon face” is fat deposits of the skull.
What Causes Facial Swelling and Puffiness, Then?
The causes of facial swelling and puffiness are individual. “There are several factors beyond cortisol that can make us feel swollen and puffy: alcohol, a high-sodium diet, lack of sleep, or overall stress,” Dr. Frank says. “It’s not just one thing; cortisol isn’t solely to blame when our faces feel round and puffy.” Allergies, infections, inflammatory conditions, and hormonal changes, including cortisol, can also cause this condition, according to dermatologist Stacey Tull, MD, MPH. However, most experts blame lifestyle.
“While some causes are beyond our control—including systemic diseases like lupus, seasonal allergies, hormonal fluctuations, infections and medications like steroids—others are more within our influence,” Dr. Ko Lamm, a dermatologist at Schweiger Dermatology Group in New York City, says. “For many of us, the main offenders are dietary and lifestyle choices and how we manage stress.” Celebrity facialist and founder of 001 Skincare Ada Ooi disagrees: “Allergies or a sinus infection can be the root cause, but for most people, puffiness is more likely to be caused by late nights, alcohol, or salty foods, which cause excess fluid to build up.” Hormonal changes or imbalances are also a cause, and they can also lead to fluctuations in thyroid function. Over time, this can have varying levels of disruption on our metabolism and sugar compound accumulation, ultimately causing facial swelling.
Why Do I Have a Puffy Face in the Morning?
So, why does your face seem the puffiest in the morning? “It’s a natural process for fluid to shift into our faces overnight, and because we sleep with our head at the same level as our heart, gravity does not help by moving this pooled fluid anywhere,” Dr. Tull says.
“If we have consumed triggers before bed, puffiness can be worse,” says Ooi. “It can be aggravated if we consume excess sodium or alcohol, as the body needs to produce more fluids to metabolize and filter them. Our bodies will then retain as much water as possible for this process, causing our faces to appear puffy.” On nights when you can’t identify a trigger, think about what you ate for dinner. “When I wake up with facial puffiness, it’s often after an indulgent meal or a social event,” says Dr. Ko Lamm. “Even when I don’t drink and go to bed early after eating out or ordering takeout, my face can look swollen in the morning because the majority of restaurant food is high in sodium. Staying up late can also cause systemic inflammation that causes facial puffiness.”
How to Prevent Facial Swelling?
- Healthy Habits
“You can reduce cortisol face through lifestyle changes,” says Dr. Frank. “Eat well, meditate, and do things that you do to reduce your stress. It will help manage the amount of cortisol you’re producing internally.”
- Treat Your Allergies
Getting tested for allergies, especially food allergies, is essential—they are a common cause of facial swelling. “Managing allergies can help reduce facial puffiness,” says celebrity facialist Fatma Shaheen, founder of Skin Design London. “Seek advice from a medical professional on how to manage allergies.” Finding out about my gluten and dairy intolerances was a revelation. Both types of foods caused my face to—and stomach—to swell, and I had no idea.
- Avoid Trigger Foods
First, once you know what your triggers are – do your best to avoid them, especially the salty foods.
“To minimize the chance of a puffy face, avoid salty foods and excessive alcohol,” says Dr. Tull. Ooi name-checks salty snacks like potato chips, cheese, processed foods, olives, and pickles as common suspects, but you don’t need to cut them out completely. Start by cutting down your sodium intake, especially before bed. It’ll be tough, but it’s worth it.
Overall, fill up on unprocessed, low-sodium foods. “Eat a well-balanced diet with lots of fruits and vegetables, and avoid excessive processed foods, which can be high in sodium,” says Shaheen. Dr. Ko Lamm agrees, saying, “Try to follow an anti-inflammatory diet that includes nutrient-dense options like berries, leafy greens, nuts and spices.”
- Keep yourself Hydrated
“It may sound counterintuitive, but staying properly hydrated is one of the best preventative steps,” Dr. Ko Lamm says. Shaheen agrees: “Drinking enough water throughout the day and keeping your body and skin well hydrated will make puffiness less likely. Dehydration can cause baggy, hollow cheeks to appear.”
That’s why it’s best to simply avoid fluids that make you pee a lot, like alcohol, fizzy drinks and caffeine (but a little is fine!). “Both alcohol and caffeine can dehydrate your body and contribute to overall puffiness. Limit your consumption of both,” Shaheen advises. Of course, emetophobia and acid reflux can make drinking water difficult, in which case you could try chewing gum, using mouthwash, or sucking a mint – all of which stimulate saliva production. Another recommendation I’ve seen is infusing it with a mild natural flavor, like a slice of cucumber. Reusable straws also help if you find you drink more slowly. Avoid heavy sweating. A simple way to do this is to simply be a little physically active.
- Exercise
“One of the best ways to depuff and destress your face and make you look and feel your best is exercise,” says Dr Frank. Thus, you might want to consider adding some [light] physical activity to your day-to-day routine. I can say that my morning walks have made a tremendous difference in the swelling of my face. Ooi explains, that “doing enough exercise throughout the day will get your circulation going and encourage better drainage of toxins.” Shaheen supports this idea, “engaging in regular physical activity might promote blood circulation and mitigate water retention.”
- Get Enough Sleep
Sleep is key as you can see; your overall health is determined by sleep. “Adequate sleep, typically seven to nine hours each night, is essential for holistic well-being,” says Dr. Ko Lamm. “It allows the body to heal, regain balance, reduce stress, and promote overall health.” Additionally, try to prioritize a regular sleep schedule. Besides, there is a correlation between sleep deprivation and eyes puffiness. “Poor-quality sleep impacts blood circulation, causing blood vessels to dilate, creating puffiness on the face,” adds Shaheen.
- Elevate Your Head When You Sleep
As you can see, sleep is the undergraduate it is related to facial puffiness. “The night is the prime time for facial” sleep “swelling,” says Shaheen. “Sleeping with your head raised can help prevent fluid accumulation in the facial tissues.” However, it would be best if you used another pillow, and, a better alternative is to invest in a wedge pillow.
How to Reduce Facial Swelling?
- Facial Massage and Lymphatic Drainage
If your face is already swollen, you must try face massage it is a great remedy. “Do a facial massage, and for puffiness, use lymphatic drainage techniques,” says Shaheen. “Stroke gently over the face,” following its natural lines, “from the center outward, then move to the chin and neck”. This is important because it helps “the fluid to come off the face” other authors, however, have different opinions on how you do it; Ooi, for example, strongly recommends using a gua sha tool, but others say they need to use their hands.
- Apply a Cold Compress
“Applying a cold compress first thing in the morning is a great remedy for treating facial puffiness,” according to Dr. Tull. Dr. Ko Lamm agrees, informing, “for a quick morning fix, try chilling a spoon in the fridge or store in the freezer or purchase special tea bags that contain caffeine. Both options support vasoconstriction and sufficiently decrease swelling.” You can also use an ice roller or an ice face mask for applying these remedies smoothly.
- Apply Caffeine
“If you are properly hydrated, caffeine is beneficial internally and externally. Caffeine constricts blood vessels, so it is pretty beneficial to adhere to it,” says Tull. She adds, “100% Pure makes a facial mask that includes two caffeine sources-coffee and green tea to reduce swelling.”
- Take an Antihistamine
Shaheen says “if we have something like allergies, sinus congestion, or respiratory problems, the nasal congestion blocks the standard fluid flow and causes puffiness in the face.” If your swelling results from allergies, Dr. Tull recommends using an antihistamine prescription from your doctor.
- Go for a Walk
“Activity is a great way to improve circulation and help move fluid from the face,” says Tull, and Shaheen agrees adding, “Regular physical activity is great for circulation-it helps to retain less water.”
- Depuffing Skincare
Finally, Dr. Zion x Murad Retinol Eye Mask or Clarins V-Facial Depuffing Mask are some skincare products used specifically for facial puffiness. Shaheen says “the combination of Hydrating Serum and Face Tight can decrease puffiness, moisturize, and tighten the skin-excellent calming and inflammatory products.”
- When to Consult a Doctor
“Sudden or painful swelling should be seen immediately by a healthcare provider,” Dr. Tull says and adds, “Angioedema, an extreme allergic response, typically has fast-onset, super swollen face. Painful swelling could be a significant infection.”
