Forget Genetics, Your Facial Puffiness Could Be “Cortisol Face”

We all know that stress can affect our mental and physical health and plunge us into a perpetual state of inflammation that can manifest as a wide range of symptoms, from mood swings and depression to heart disease and chronic pain. However, it’s often overlooked that stress can also negatively impact our appearance, from causing our skin to lose its strength and elasticity to making our faces bloated.

But how exactly does a hormone that regulates our metabolism contribute to aesthetic issues? In this article, we will break down the meaning of "cortisol face," the trend of people sharing their before-and-after pictures to show how drastically stress (and the lack of it) affected their facial appearance, and discuss potential solutions for this phenomenon so you can say goodbye to your puffy face while also improving your overall health and well-being.

What Is “Cortisol Face”?

As it turns out, “cortisol face” is not just a TikTok hashtag for the newest health or beauty trend taking over the video-sharing app. It’s a very real condition, albeit an unofficial one, that seems to affect many individuals, but particularly women, and refers to the physical changes that occur to a person's face as a result of long-term exposure to stress and high levels of cortisol in the body.

Now, while some have compared “cortisol face” to Cushing syndrome, these two are not really the same, although “cortisol face” is one of the symptoms of Cushing's. Cushing syndrome is a much more serious condition characterized by prolonged exposure to high levels of cortisol and symptoms such as weight gain and "cortisol" or "moon face," but also skin changes, muscle weakness, bone loss, high blood pressure, etc. “Cortisol face,” on the other hand, is more like a milder version of Cushing syndrome, or rather a visible manifestation of chronic stress that can impact the appearance of your face in various ways.

Cortisol and Its Impact on the Body

Although cortisol, also known as the stress hormone, is problematic in many ways, it plays a vital role in our bodies by regulating our metabolism, blood pressure, immune response, and many other important functions, such as keeping us safe in a potentially life-threatening environment. For example, when our brain perceives a threat, it immediately sends signals to the hypothalamus, a tiny region at the base of the brain, which then triggers the pituitary gland to release hormones, including cortisol, into the bloodstream.

The release of cortisol helps prepare the body for responding to said threat. This includes increasing blood sugar to provide immediate energy to muscles in case fighting or fleeing is required, enhancing brain function in case a quick decision or reaction is necessary, and shutting down less important functions such as digestion to conserve energy or even elimination, which is why many people experience constipation while in a prolonged state of stress or during traveling when stress levels are naturally higher.

Besides these physical but not visible changes, prolonged exposure to increased cortisol can lead to many obvious changes, such as weight gain, as, remember, the body is preparing for a possible life-or-death situation by storing more fat in case food becomes scarce, but also fluid retention, which can be responsible for visible swelling and puffiness.

Hair loss is another common side effect of elevated cortisol levels and can stem from inflammation caused by prolonged stress but also the diminished supply of vital nutrients and oxygen to the scalp, as cortisol constricts blood vessels to shunt more of these resources to the vital organs in case of an emergency.

Cortisol can also contribute to various skin issues, including exacerbating inflammatory skin conditions such as acne and decreasing the production of collagen, which results in a dull complexion and premature signs of aging.

So, while cortisol is essential for many bodily functions, including being one of the hormones that help us get up in the morning, prolonged and excess exposure can lead to a range of negative physical manifestations.

Common Signs of “Cortisol Face”

“Cortisol face” is characterized by roundness and puffiness in the facial area, particularly in the cheeks, chin, and neck. This happens because, as we already mentioned, cortisol reduces the activity of everything it deems less important during a potentially life-threatening situation, including digestion and elimination to help the body store more fat, nutrients, and water in preparation for a possible lack of nutrition and hydration.

This change, paired with a lack of increased physical activity to use up the available energy, can lead to visible weight gain, particularly in the cheek and chin area, which may explain why many people who experience “cortisol face” notice a more prominent double chin or chubbier cheeks.

Moreover, extended exposure to high cortisol levels can diminish the body's collagen production capacity. This happens because, under the influence of cortisol, the body breaks down protein faster to release amino acids for energy and essential purposes. Therefore, when some of these proteins, which are essential building blocks for collagen synthesis, are limited or used for other purposes, collagen production slows down, causing the skin to lose its strength and elasticity. Pair this with increased fat or water retention, particularly in the facial area, and you get an even more prominent puffy appearance due to the thinning and sagging skin.

With several sneaky ways cortisol affects the internal processes responsible for maintaining our skin, it's no surprise that many people experiencing prolonged periods of stress notice a difference in their face shape, which can range from subtle changes to a more significant transformation over time.

Effective Tips To Combat Cortisol Face and Reduce Puffiness

Combating "cortisol face" is not as complicated a process; however, since it doesn't involve medications, implementing multiple lifestyle changes and skincare strategies to reduce puffiness and normalize the effect of the elevated hormone in the body are definitely required for a successful outcome.

Here are some practical tips:

Stress Management

Keeping your stress levels as low as possible might seem challenging in modern times, but it can actually be as easy as making any minor change with a few simple lifestyle tweaks.

The best way to keep stress at bay is to develop a daily self-care routine that includes some form of relaxation or meditation. This could be anything from doing yoga, practicing breathing exercises, walking, reading, or even listening to calming music. The goal is to give yourself the time and space you need to decompress and let go of any tension or negative thoughts contributing to elevated cortisol levels.

The second best way to reduce stress levels is to commit to regular, low-impact exercise that would help you move your body, reduce accumulated inflammation, and boost the production of endorphins, which are natural mood-boosting chemicals that can reduce cortisol levels and promote a sense of well-being.

The third best way to reduce stress is to improve your sleep quality, which you can start by simply improving your sleep schedule. Being in bed at the same time every night and getting enough sleep can prepare you for going through a long day with a significantly reduced stress response and help you lower the vicious cycle of producing more cortisol to survive the day at the cost of your mental and physical health as well as your appearance.

Nutrition and Hydration

Managing stress through diet is less about what you eat and more about what you don't, as certain foods or additives, such as sugar, caffeine, and processed foods, can elevate cortisol levels and perpetuate inflammation, causing visible changes in the skin and body.

If these foods make up a large part of your diet, it might be time to consider swapping them for more nutritious options, such as fresh fruits and vegetables, healthy fats, whole grains, and lean protein, as these are packed with antioxidants among other nutrients, which are efficient in balancing hormones, reducing some of that oxidative stress caused by high cortisol, and promoting clearer, more youthful-looking skin.

Moreover, consider keeping your salt consumption at a minimum, as, although this mineral gives our food flavor, it can contribute to water retention and exacerbate puffiness in the face.

Finally, staying hydrated is also essential for managing cortisol levels, as drinking enough water can flush out the cellular waste left from the body's stress response, which can further perpetuate inflammation and oxidative damage.

Skincare and Home Remedies

Although topical skincare products can't really lower the stress hormone, certain external treatments can help reduce puffiness and refine the skin's appearance. For example, applying cold compresses in the morning can instantly reduce swelling and puffiness in the face, especially around the eyes and cheeks. Similarly, incorporating habits such as facial massages or using facial tools like gua sha or jade rollers can help stimulate lymphatic drainage and improve circulation, helping to de-puff and sculpt the face.

Furthermore, sleeping with your head slightly elevated can prevent fluid from accumulating in your face overnight and causing puffiness, especially in the morning, which is something many people who aren't necessarily experiencing “cortisol face” still deal with.

Lastly, adding ingredients with anti-inflammatory properties to your skincare routine can also help combat the effects of high cortisol from the outside. Look for products containing green tea extract, caffeine, zinc, or hyaluronic acid, as these can help soothe the skin, relieve inflammation, and diminish puffiness.

Closing Thoughts

Elevated cortisol levels can not only wreak havoc on our physical and mental health but can also change the way we look, usually bringing an unwanted change that can further take a toll on our mental health and grow into a vicious cycle of stress and self-esteem issues.

However, while cortisol-induced puffiness may seem like an issue that is out of our control, implementing small lifestyle changes and developing a consistent skincare routine can help reduce its effects in the short term while promoting healthier and more radiant skin in the long term.

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