Experiencing elevated cortisol levels from stress can lead to facial puffiness, swelling, and changes in your skin. There are several health conditions and lifestyle factors that can contribute to cortisol face, plus tips to reduce the effects.
Every hormone we have works to provide a specific function in our body, from energy to stress levels. Cortisol is one of these hormones, playing a key role in how our body responds to stress, and too much of it can trigger various health issues—including changes in your facial appearance. This change, known as “cortisol face,” is characterized as a puffy, rounded face. In this article, we’ll explore what cortisol is, how it affects the body, and the proactive steps to manage cortisol face.
What is Cortisol and How Does It Work?
Cortisol is a hormone produced by the adrenal glands that impacts multiple bodily functions, including blood pressure, metabolism, and immune response. The pituitary gland, located in the brain, regulates how much cortisol the adrenal glands release. Its primary purpose is to help the body manage stress, but it also plays a role in maintaining overall health.
Blood Sugar
Cortisol regulates blood sugar levels by breaking down fats and limiting the uptake of glucose in muscles and fat tissues, helping to maintain energy during stressful situations.
Stress Response
Cortisol, known as the “stress hormone,” is released when the body experiences stress. It prepares the body for “fight-or-flight” mode by increasing energy levels, narrowing the blood vessels, and slowing down digestion.
Inflammation
Cortisol helps prevent inflammation by suppressing substances that trigger inflammatory responses, which is why corticosteroids are often prescribed for inflammatory conditions. However, levels that are too high or too low can also promote cortisol.
Metabolism
In summary, cortisol helps your body stay energized by managing how and when it uses glucose, fat, and protein for fuel. However, too much cortisol over time can lead to issues like weight gain or insulin resistance.
Blood Pressure
Cortisol helps maintain blood pressure by regulating how blood vessels respond to hormones and keeping blood flowing properly. However, like with metabolism, too much cortisol can have negative effects, causing long-term high blood pressure.
Sleep and Energy Levels
Cortisol levels are highest in the morning (to wake you up) and lowest at night (to help you wind down). This circadian rhythm can help regulate sleep, mood, and energy.
Symptoms of High Cortisol Levels
When cortisol levels remain elevated, the body can experience several negative symptoms, including:
- Weight gain, especially in the midsection (“cortisol belly”)
- Acne
- Thinning skin
- Muscle weakness
- Slow healing
- Severe fatigue and irritability
What is Cortisol Face (AKA “Moon Face”)?
Cortisol face, or “moon face,” refers to facial puffiness or bloating caused by prolonged high cortisol levels. Fat or fluid accumulation gives the face a rounded appearance.
Common Causes of Cortisol Face
- Autoimmune diseases (e.g., lupus, Addison’s disease)
- Blood disorders (e.g., anemia)
- Certain cancers (e.g., lymphoma, blood cancer)
- Inflammatory diseases (e.g., asthma, arthritis)
- Long-term corticosteroid use (which can impair adrenal function and increase cortisol levels)
- Cushing’s syndrome (a condition where the body produces excessive cortisol, leading to weight gain, swelling, and facial rounding)
6 Factors That Impact Your Cortisol
While these more serious health conditions can often cause high cortisol levels, they can also be influenced by everyday factors.
- Diet
High-sugar foods and saturated fats can raise cortisol levels. In contrast, a balanced diet of fruits, vegetables, and whole grains can support healthy cortisol levels. Reducing caffeine, especially in the evening, can also help regulate cortisol and improve sleep.
- Sleep
Poor sleep increases cortisol levels, putting additional stress on the body. A consistent sleep routine promotes recovery and keeps cortisol levels in check.
- Stress
Emotional and physical stress can elevate cortisol levels. Long-term stress can harm the body, so managing stress is critical for overall well-being.
- Exercise
Regular exercise can help reduce and maintain healthy cortisol levels and promote better sleep and mental health. However, over-exercising can put a lot of stress on the body, so moderation is key.
- Medications
Medications like hydrocortisone, prednisone, and birth control pills can alter cortisol levels. If you’re concerned about raised cortisol levels due to a medication, discuss the issue with your healthcare provider.
- Environment
Living in dry environments can increase cortisol production. Similarly, extreme temperatures affect cortisol levels, with comfortable environments promoting lower cortisol production.
How to Manage and Treat Cortisol Face
If you are experiencing cortisol face (and any other symptoms it may carry), there are ways to lower your levels and decrease the bloating in your face:
- Reduce Salt Intake: Too much salt can cause water retention, contributing to facial bloating. Limit your sodium intake to 2300 milligrams per day or less, per the FDA.
- Increase Water Intake: Staying hydrated helps flush out any excess sodium you may be carrying and can help reduce swelling.
- Get Good Quality Sleep: A solid night’s sleep gives the body time to recover and regulates cortisol levels. Work towards getting at least seven or eight hours of sleep each night.
- Reduce Stress: Activities like yoga, meditation, or reading before bed can help you wind down and manage stress levels.
- Eat a Healthy, Balanced Diet: Whole foods support overall health and regulate hormone levels. It also provides many nutrients that can fight off toxins that may influence high cortisone levels.
- Take HUMs Über Energy: Über Energy helps boost energy throughout the day through adrenal support. It also helps support high levels of stress when it does occur, naturally lowering cortisol levels.
- Try Lymphatic Massage: A lymphatic drainage massage can reduce fluid buildup and promote better circulation. These massages are easy to do at home and on yourself.
- Practice Deep Breathing: Deep breathing exercises help reduce stress and lower cortisol.
The Takeaway
Cortisol is essential for stress management and overall health, but when levels remain elevated, it can lead to issues like cortisol face. Its causes stem from underlying health problems or prolonged corticosteroid use to lifestyle factors such as diet, sleep, and stress. Managing cortisol face involves taking long-term steps to heal your body from the inside out. However, with a few lifestyle adjustments, you can help control cortisol levels and reduce the appearance of cortisol face.
