Say Goodbye to Facial Swelling: Tips to Tame Your Puffy Face

If you can relate—maybe you’ve found yourself searching for solutions to “cortisol face”—you’ve come to the right place. I’m pleased to reassure you that there is hope on the horizon. After much trial and error, we discovered that a combination of daily facial massages, avoiding food allergies, and effectively managing sinus infections will significantly reduced the appearance of a puffy face. However, the best solution for you might differ based on your individual needs.

Facial swelling can still rear its head unexpectedly from time to time, but fortunately, there are strategies to quickly depuff your face during those moments. Here’s everything you need to know about reducing puffiness and preventing it from happening in the first place.

What is facial swelling?

Facial swelling, in simple terms, is when your face appears puffier or rounder than normal. To get more technical, it refers to the accumulation of excess fluid in the interstitial spaces of facial tissues, involving a complex cycle of inflammation, fluid retention, and compromised lymphatic drainage.

To visualize a puffy face, think of it like facial bloating—essentially, stagnant fluid that is largely made up of waste. In a way, it’s akin to your body experiencing a plumbing problem.

Is that the same thing as “cortisol face”?

Kind of. In conditions where cortisol levels are significantly elevated—whether due to an endocrine disease or external sources like medication—you might experience a condition referred to as “cortisol face” or moon face, where your face appears rounder. Essentially, it’s when internal inflammation manifests externally, particularly on your face. When you skimp on sleep or don’t eat right, what do you get? A puffy face.

However, true cortisol face or moon face is a medical condition. Chronic elevation of cortisol can lead to puffiness and potentially alter the shape of your face.

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“Cortisol face” describes the gradual rounding and fullness of the face due to excess cortisol. This hormone leads to water and salt retention, as well as fat deposits in the facial area. The term “moon facies” is used because the face can swell to the extent that the ears may become obscured, resembling a nearly perfect circle. As for whether stress is the culprit? While stress itself doesn’t cause cortisol levels to rise to the point of manifesting as cortisol face, stress eating can contribute to weight gain in the face that mimics this appearance.

What causes facial swelling and puffiness, then?

The causes of facial swelling and puffiness can vary widely among individuals. Aside from cortisol, there are several factors that can lead to a puffy appearance: a diet high in sodium, insufficient sleep, or general stress. It’s not merely one thing, and cortisol isn’t the sole offender when our faces feel inflated.

Other contributors include mild to severe allergies, infections, inflammatory conditions, and hormonal changes (including cortisol levels). However, many experts attribute lifestyle choices as the primary cause.

Allergies or sinus infections can indeed be behind the puffiness, but for most people, late nights and salty foods tend to trigger the accumulation of excess fluid. Hormonal fluctuations can also affect thyroid function, disrupting the body’s metabolism and leading to water retention.

Why do I have a puffy face in the morning?

Why does your face often look puffiest upon waking? Overnight fluid retention is a natural process; when you sleep in a horizontal position, fluid can accumulate, leading to mild facial swelling. It’s recommended to elevate your head while sleeping for this reason.

Puffiness is exacerbated by triggers consumed before bedtime. Excess sodium or alcohol intake can cause the body to retain fluid, resulting in a puffy appearance. Also, consider what you had for dinner—high sodium content in restaurant meals can contribute to waking up with a swollen face. Additionally, late-night habits can provoke systemic inflammation.

How to prevent facial swelling

Healthy habits

You can combat cortisol face through lifestyle adjustments. Focus on eating well, meditating, and engaging in activities that lower stress to help manage your internal cortisol levels.

Treat your allergies

Getting tested for allergies, particularly food-related ones, is essential since they are a common cause of facial swelling. Managing your allergies can help prevent puffiness. Once you identify your triggers, do your best to avoid them—especially salty foods. Aim to steer clear of sodium-rich items like potato chips, cheese, processed foods, olives, and pickles. While there’s no need to eliminate them entirely, try reducing sodium intake before bed; it’s worth it.

Opt for unprocessed, low-sodium foods. Maintain a balanced diet filled with fruits and vegetables while steering clear of excessive processed foods high in sodium. Embrace an anti-inflammatory diet rich in nutritious options such as berries, leafy greens, nuts, and spices.

Stay hydrated

It might seem counterintuitive, but staying properly hydrated is perhaps the most effective preventive measure against facial swelling. Ensure you drink enough water to keep both your body and skin well-hydrated. Dehydration can lead to puffiness.

It’s also wise to avoid dehydrating drinks, such as carbonated beverages and excessive caffeine (though moderate caffeine intake is fine). Caffeine can contribute to dehydration and puffiness, so be mindful of your consumption.

Exercise

Regular physical activity is one of the best ways to reduce puffiness and alleviate stress. Incorporate light exercise into your routine to promote healthy blood flow and toxin drainage.

Getting enough exercise helps improve circulation and decrease water retention.

Get enough sleep…

Sleep is vital for your overall health, and consequently, for preventing facial swelling. Aim for seven to nine hours of quality sleep each night, as sufficient rest is critical for your body to heal, regain balance, reduce stress, and enhance your well-being. Also, try to maintain a consistent sleep schedule.

Sleep deprivation can lead to facial puffiness, as inadequate or poor-quality sleep affects blood circulation, causing blood vessels to dilate and resulting in swelling.

…and elevate your head while doing it

As mentioned earlier, nighttime is a prime opportunity for facial puffiness. Sleeping with your head elevated can prevent fluid from accumulating in your facial tissues. Consider using an extra pillow or investing in a wedge pillow.

How to treat facial swelling

Face massage and lymphatic drainage

To address puffiness after it occurs, consider giving yourself a facial massage. The lymphatic drainage technique can help reduce swelling.

Image via Renee Rouleau

Gently sweep your fingers from the center of your face, following the natural contours outward, then down to your chin and neck. This movement can assist in moving excess fluid away from your face. You can employ various methods for this, such as using a gua sha tool or simply your hands. Gua sha not only promotes the lymphatic system but also stimulates blood circulation, increases oxygen levels in the skin, and helps remove toxins.

Investing in depuffing skincare products can also be beneficial.

When to see a doctor

If you experience sudden onset or painful swelling, seek immediate medical attention. Angioedema is a life-threatening allergic reaction characterized by severe facial swelling. Painful swelling may indicate a serious infection.