Tired of Facial Swelling? Here’s How I Finally Beat My Puffy Face for Good
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I’ve dealt with facial swelling for as long as I can remember and in various forms. From waking up with a puffy face in the morning to allergy-induced inflammation, there’s no kind of facial swelling I haven’t dealt with—or treatment I haven’t tried to relieve it.
If you can relate—perhaps you’re Googling “cortisol face”—you’re in the right place. I’m also happy to assure you there is light at the end of the swollen tunnel. After years of trial and error, I learned that a combination of daily face massage, avoiding food allergies, and learning to manage my sinus infections has helped keep a bloated face at bay. However, the best treatment for you may be different. As you’ll soon learn, it can vary based on your own personal needs. That’s why we asked experts to break down all the options.
And, of course, my own facial swelling still makes an unexpected comeback every now and then. I’m pretty puffy as I write this, in fact. Is it my period or because I stopped some medications for an allergy patch test? Who knows? Fortunately, I’ve learned how to depuff my face—and fast—during moments like these.
So here’s everything you need to know about how to get rid of a puffy face, plus how to prevent it from happening in the first place, according to experts.
Facial swelling and puffy face FAQs
What is facial swelling?
To put it simply, it’s when your face looks puffy or rounder than usual. But if you want to get more technical with it, board-certified internal medicine physician Zion Ko Lamm, MD, defines it as “an accumulation of excess fluid in the interstitial spaces of facial tissues, and part of a complex cycle involving inflammation, fluid retention, and compromised lymphatic drainage.”
To better grasp the concept of a puffy face, “consider it as akin to facial bloating, where stagnant fluid predominantly consists of waste,” she says. Basically, think of it as the body’s sewage leak due to a plumbing issue. Fancy! (And gross?)
Is that the same thing as “cortisol face”?
Kind of. “If we have endocrinologic disease states where there are dramatically increased amounts of cortisol levels, either in our body or outside sources like medicine, we can get a condition called ‘cortisol face’ or ‘moon face’ where our face becomes round,” cosmetic dermatologist Paul Jarrod Frank, MD, tells Glamour. Essentially, it’s when your internal inflammation starts showing on the outside—and therefore, on your face. “When we don’t sleep, don’t eat right or drink alcohol, what do we have? We have puffy faces,” he says.
However, actual cortisol face or moon face is a medical condition, according to Dr. Frank. “If there are chronic increased levels of cortisol, it can create puffiness and potentially change the shape of the face.”
Does stress give you “cortisol face”?
“‘Cortisol face’ is a description of the face as it gradually becomes rounder and fuller due to excess cortisol,” explains Caroline Messer, MD, an endocrinologist at Fifth Avenue Endocrinology and founder of Well by Messer. “Excess cortisol leads to salt and water retention as well as fat deposits in the face. It is also referred to as ‘moon facies’ because the face appears so puffy that the ears are unable to be visualized, and the face becomes a near-perfect circle.”
And as for whether stress can cause it? “Stress does not cause high enough cortisol levels to manifest as cortisol face,” she clarifies. “Stress eating may lead to weight gain in the face that mimics cortisol face, however, as the roundness can be exacerbated by fat deposits on the site of the skull.”
What causes facial swelling and puffiness, then?
What causes facial swelling and puffiness depends on each individual. “There are several things other than cortisol that can make us feel swollen and puffy: alcohol, a high sodium diet, not sleeping, or general stress as a whole,” says Dr. Frank. “It’s not one particular thing, and certainly cortisol isn’t the only thing to blame when our faces feel round and puffy.”
Others include mild or severe allergies, infections, inflammatory conditions, and hormonal changes (including cortisol), according to Stacey Tull, MD, MPH, board-certified dermatologist and founder of St. Charles County Dermatologic Surgery. Still, many experts point to lifestyle as the main cause.
“While some causes are beyond our control, such as systemic diseases like lupus, seasonal allergies, hormonal fluctuations, infections, and medications like steroids, others are more within our sphere of influence,” says Dr. Ko Lamm. “For many of us, the primary culprits are dietary and lifestyle choices and the ways we manage stress.”
Ada Ooi, celebrity facialist and founder of 001 Skincare, agrees. “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 trigger the buildup of excess fluid,” she says. “Hormonal changes or imbalance can cause fluctuation in thyroid functions, which then create different levels of disruption in our basal (basic) metabolism for life-sustaining functions, collecting sugar compounds including hyaluronic acid, which attracts water, causing the skin to swell.”
Why do I have a puffy face in the morning?
So why does your face tend to look its puffiest when you first wake up? “Overnight retention of fluid is a naturally occurring process, and because we sleep lying down with our head at the same level as our heart, it is normal for that fluid to cause mild facial swelling,” says Dr. Tull, who recommends sleeping with your head elevated for that reason.
Puffiness is more common if you consume triggers before bed, says Ooi. “It can be further elaborated if we consume excess sodium or alcohol, which require the body to produce a lot of fluids to metabolize and filter. Our bodies will also grab hold of as many water molecules as possible for the process, causing the face to look puffy,” she explains.
If you can’t pinpoint a trigger, consider what you ate for dinner. “When I wake up with facial puffiness, it’s often following an enjoyable meal or a night of socializing,” says Dr. Ko Lamm. “Even on evenings when I dine out or order takeout without consuming alcohol, I tend to wake up with a puffy face due to the high sodium content found in most restaurant dishes. Moreover, staying up late can contribute to systemic inflammation.”
How to prevent facial swelling
Healthy habits.
“You can get rid of cortisol face through lifestyle,” says Dr. Frank. “Eat well, meditate, and do things that decrease stress. This is going to manage your internal cortisol levels.”
Treat your allergies.
Be sure to get tested for allergies, especially of the food variety—they’re a common cause of facial swelling. “If you have allergies, managing them can prevent facial puffiness,” says Fatma Shaheen, celebrity facialist, skin-care and clinical expert, and founder of Skin Design London. “Consult with a health-care professional for allergy management.”
Doing so was a game-changer for me. It turns out, both gluten and dairy tend to make my face—and stomach—puff up, and I had no idea.
Limit triggering foods.
Once you know your triggers, try your hardest to avoid them—and anything salty. “To minimize the chance of having a puffy face, avoid salty foods and excessive intake of alcohol,” says Dr. Tull. Ooi specifically points to salty foods like potato chips, cheese, processed foods, olives, and pickles as common food triggers, though there’s no need to remove them from your diet entirely. To start, try eating less sodium-packed foods before bed. It’s sad, but trust me when I say it’s worth it.
Over all, it’s best to opt for unprocessed, low-sodium foods. “Consume a balanced diet with plenty of fruits and vegetables, and avoid excessive consumption of processed foods, which can be high in sodium,” says Shaheen, and Dr. Ko Lamm agrees. “Embrace an anti-inflammatory eating plan filled with nutritious options such as berries, leafy greens, nuts, and spices,” she says.
Stay hydrated.
“It may appear counterintuitive, but ensuring proper hydration is perhaps the most effective preventive measure,” says Dr. Ko Lamm. Shaheen agrees: “Drink an adequate amount of water to keep your body and skin well-hydrated. Dehydration can lead to puffiness.”
That’s also why it’s best to avoid dehydrating drinks, such as alcohol, carbonated beverages, and excess caffeine (but some is okay!). “Both alcohol and caffeine can dehydrate your body and contribute to puffiness. Limit your intake of these beverages,” Shaheen says.
Exercise.
“Exercise is one of the best ways to depuff and destress ourselves, and keep us looking and feeling our best,” according to Dr. Frank, so consider adding some light exercise into your routine. I know that my leisurely morning walks have made a major difference in my facial swelling.
“Ensure you’re getting enough exercise during the day to promote healthy blood flow and drainage of toxins,” says Ooi. Shaheen agrees, saying, “Engaging in regular physical activity can help improve circulation and reduce water retention.”
Get enough sleep…
At the end of the day, sleep is one of the most important things you can do for your health and, therefore, for facial swelling. “The cornerstone of holistic well-being is ensuring you get enough sleep, typically in the range of seven to nine hours each night,” says Dr. Ko Lamm. “Adequate sleep serves as the linchpin for the body to heal, regain balance, reduce stress, and foster an overall sense of well-being.” Also, try to go bed and wake up at the same time everyday.
Sleep deprivation is also known to contribute to facial puffiness, adds Shaheen: “Inadequate or poor-quality sleep can affect blood circulation, causing blood vessels to dilate and leading to puffiness in the face.”
…and elevate your head while doing it.
As noted above, nighttime is a prime time for your face to puff up. “Sleeping with your head slightly elevated can prevent fluid from accumulating in your facial tissues,” says Shaheen. Try snoozing on an extra pillow, or invest in a wedge.
How to treat facial swelling
Face massage and lymphatic drainage
As for how to get rid of a puffy face once it’s already happened? Try giving yourself a face massage. “To reduce puffiness, use a technique known as lymphatic drainage,” says Shaheen.
“Gently sweep your fingers from the center of your face, following the natural contours outward, then continue down to your chin and neck. This can help move excess fluids away from your face.”
You can go about this several ways. Ooi recommends using a gua sha, for example, while others prefer to use their hands. “Gua sha is a great method to help prevent and treat facial puffiness, as it works to not only promote the lymphatic system but also stimulates Chinese meridian points to stimulate blood circulation, enhance skin’s oxygen levels, and regulate our internal balance, whilst removing toxins and stagnation,” says Ooi, pointing to the 001 Skincare MicroSculptor No. 3 as her favorite for the job.
Face Massage: Gua sha how to
No matter your preferred face-massage technique, it’s important to lubricate your face properly beforehand, says Shaheen. “C Antioxidant Glow hydrates and can help reduce friction and provide slip during the massage, or you can use Designer Balm if you prefer a thicker texture,” she says. She also advises starting your massage at the center of your face. “Start at the center, usually the nose or chin, and move outward,” she says. “Use your fingertips to apply gentle pressure and make small upward and outward circular motions.”
You can perform a facial massage for about five minutes a day, Shaheen continues. “Consistency is key for seeing results over time.” (And I am proof of that!)
001 Skincare MicroSculptor No.3
$149.00, 001 Skincare
Skin Design London C Antioxidant Glow
$150.00, Saks Fifth Avenue
Use a cold compress.
“Cold compresses first thing in the morning are a great way to combat puffy face,” says Dr. Tull. Dr. Ko Lamm echoes this, saying, “For a quick morning remedy, you can employ a temporary solution. Keep a cold spoon in the freezer or opt for caffeine-infused tea bags. Both methods promote vasoconstriction and reduce swelling effectively.” You can also use an ice roller or ice face mask for seamless application and wear.
Skin Gym Cryo Chill Ice Beaded Face Mask
$16.00, Ulta
The Skinny Confidential Hot Mess Ice Roller
$69.00, Nordstrom
Apply caffeine.
So long as you’re staying well-hydrated otherwise, caffeine works both on the inside and the outside of the skin. “Caffeine constricts blood vessels, so drinking coffee or using a face cream with caffeine can help to reverse puffiness,” says Dr. Tull. “The brand 100% Pure offers a facial mask infused with two types of caffeine to combat puffiness: coffee and green tea extract.”
100% Pure Caffeine Mask
$7.00, Amazon
Take an antihistamine.
“Allergies, sinus congestion, or respiratory issues can lead to nasal congestion. This congestion can obstruct the normal flow of fluids, causing puffiness in the face,” says Shaheen. If your swelling is due to allergies, Dr. Tull advises taking an antihistamine, as advised by your medical provider.
Go for a walk.
“Exercise is a great way to get your circulation going and redistribute fluid away from the face,” says Dr. Tull, and Shaheen agrees. “Engaging in regular physical activity can help improve circulation and reduce water retention,” she says.
Use depuffing skin care.
Finally, there are countless skin-care products specifically formulated to help depuff the face, such as Dr. Zion x Murad Retinol Eye Mask and Clarins V-Facial Depuffing Mask. “Hydrating Serum and Face Tight are a powerful combination designed to reduce puffiness, hydrate, and tighten the skin, as they’re packed with soothing and inflammation-reducing actives,” says Shaheen.
If you have puffy eyes in particular, Ooi suggests 001’s Poly-Peptides Focus Contour HA Eye Serum, as it plumps and combats puffiness and dark circles while hydrating, smoothing, and brightening.
Clarins V-Facial Instant Depuffing Face Mask
$68.00, Nordstrom
111Skin Sub-Zero De-Puffing Energy Facial Mask
$110.00, Violet Grey
When to see a doctor
“Anyone with sudden onset or painful swelling should seek immediate medical attention,” says Dr. Tull. “Angioedema is a life-threatening allergic reaction that presents as sudden severe facial swelling. Painful swelling is a sign that you could have a serious infection.”
Danielle Sinay is the associate beauty editor at Glamour. Follow her on Instagram @daniellesinay.
Originally Appeared on Glamour
