How to get rid of cortisol face?
Cortisol face, or moon face, is facial puffiness caused by elevated cortisol levels from chronic stress, medications, or medical conditions. Reduce it through stress management, better sleep, anti-inflammatory diet, regular exercise, and monitoring your cortisol levels with proper testing.
What Is Cortisol Face?
Cortisol face, also known as moon face or moon facies, refers to the rounded, puffy appearance of the face that can occur when cortisol levels remain elevated for extended periods. This condition causes fat redistribution to the face, particularly in the cheeks and around the jawline, creating a characteristic moon-like appearance. While the term has gained popularity on social media, it represents a real physiological response to excess cortisol in the body.
The facial changes associated with cortisol face go beyond typical morning puffiness or temporary water retention. The condition involves actual changes in fat distribution and can be accompanied by other symptoms like facial redness, acne, and skin thinning. Understanding whether you're experiencing true cortisol face versus normal facial fluctuations requires examining both your symptoms and underlying cortisol patterns.
Common Causes of Elevated Cortisol
Several factors can lead to chronically elevated cortisol levels and the development of cortisol face. Understanding these causes is crucial for determining the most effective treatment approach.
Chronic Stress and Lifestyle Factors
The most common cause of elevated cortisol in otherwise healthy individuals is chronic stress. When you're constantly under pressure, your adrenal glands continuously pump out cortisol, your body's primary stress hormone. This can result from work stress, relationship problems, financial worries, or even overexercising. Poor sleep quality, irregular sleep schedules, and excessive caffeine consumption can further disrupt your cortisol rhythm.
Medical Conditions and Medications
Cushing's syndrome, a rare condition where the body produces too much cortisol, is the most severe cause of moon face. This can result from pituitary or adrenal tumors. More commonly, long-term use of corticosteroid medications like prednisone can cause similar facial changes. Other conditions that may contribute include polycystic ovary syndrome (PCOS), depression, and certain eating disorders.
Dietary and Environmental Triggers
High-sugar diets, excessive alcohol consumption, and processed foods can contribute to inflammation and cortisol dysregulation. Environmental factors like exposure to endocrine disruptors in plastics and personal care products may also play a role in hormonal imbalances that affect cortisol levels.
How to Identify Cortisol Face
Distinguishing cortisol face from normal facial changes requires paying attention to specific characteristics and accompanying symptoms. True cortisol face typically develops gradually and persists even with lifestyle changes.
- Rounded, moon-like facial appearance with fuller cheeks
- Facial redness or flushing, particularly across the cheeks
- Increased fat deposits around the jaw and neck area
- Thinning skin that bruises easily
- Acne or skin breakouts, especially along the jawline
- Purple stretch marks on the face or body
- Facial hair growth in women
If you're experiencing these symptoms along with other signs of high cortisol like weight gain around the midsection, muscle weakness, mood changes, or irregular periods, it's important to get your cortisol levels tested. Understanding your cortisol patterns throughout the day can help identify whether you have chronically elevated levels or disrupted cortisol rhythm.
Natural Ways to Reduce Cortisol Face
Addressing cortisol face requires a comprehensive approach that targets the root cause of elevated cortisol levels. Here are evidence-based strategies to help normalize your cortisol and reduce facial puffiness.
Stress Management Techniques
Since chronic stress is the primary driver of elevated cortisol in most people, implementing effective stress management techniques is crucial. Research shows that mindfulness meditation can reduce cortisol levels by up to 23%. Other effective practices include:
- Daily meditation or deep breathing exercises (even 10 minutes helps)
- Yoga, particularly restorative or yin yoga styles
- Progressive muscle relaxation before bed
- Journaling to process emotions and reduce mental stress
- Setting boundaries at work and in personal relationships
- Regular nature walks or forest bathing
Optimize Your Sleep
Poor sleep quality and insufficient sleep duration are major contributors to cortisol dysregulation. Your cortisol levels should naturally drop at night to allow for restful sleep, then rise in the early morning to help you wake up. Disrupted sleep patterns can throw off this rhythm entirely.
- Aim for 7-9 hours of quality sleep nightly
- Maintain consistent sleep and wake times, even on weekends
- Create a dark, cool sleeping environment (65-68°F)
- Avoid screens for at least 1 hour before bed
- Consider magnesium glycinate supplementation (consult your doctor first)
- Use blackout curtains to support melatonin production
Anti-Inflammatory Diet Changes
Your diet plays a significant role in cortisol regulation and facial inflammation. An anti-inflammatory diet can help reduce both cortisol levels and the facial puffiness associated with inflammation.
- Increase omega-3 fatty acids from wild-caught fish, walnuts, and flaxseeds
- Load up on colorful vegetables and fruits rich in antioxidants
- Choose complex carbohydrates over refined sugars and processed foods
- Include probiotic-rich foods like yogurt, kefir, and fermented vegetables
- Limit alcohol consumption to no more than 1 drink per day
- Reduce caffeine intake, especially after 2 PM
- Stay hydrated with at least 8 glasses of water daily
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Exercise and Movement Strategies
While exercise is beneficial for overall health and stress management, the type and intensity matter when dealing with elevated cortisol. High-intensity exercise can actually increase cortisol levels, especially if you're already stressed.
Focus on moderate, cortisol-lowering activities like walking, swimming, gentle cycling, or tai chi. Strength training with moderate weights can help improve insulin sensitivity and metabolic health without overly stressing your system. Aim for 30-45 minutes of movement most days, but avoid exercising within 3 hours of bedtime as it can interfere with sleep.
Supplements and Natural Remedies
Several supplements have shown promise in helping regulate cortisol levels and reduce associated symptoms. However, always consult with a healthcare provider before starting any new supplement regimen.
- Ashwagandha: Studies show it can reduce cortisol by up to 30%
- Rhodiola: An adaptogen that helps the body manage stress
- L-theanine: Promotes relaxation without drowsiness
- Phosphatidylserine: May help blunt cortisol response to stress
- Vitamin C: High doses may help regulate cortisol production
- B-complex vitamins: Support adrenal function and stress response
For facial puffiness specifically, natural diuretics like dandelion tea, green tea, and cucumber water can help reduce water retention. Facial massage with jade rollers or gua sha tools can also improve lymphatic drainage and reduce puffiness.
When to Seek Medical Help
While lifestyle changes can significantly improve cortisol levels and reduce facial puffiness for many people, certain situations require medical evaluation. Seek professional help if you experience:
- Rapid, unexplained weight gain, especially around the midsection
- Purple stretch marks on the abdomen, thighs, or arms
- Severe muscle weakness or fatigue
- High blood pressure that's difficult to control
- Unexplained bruising or slow wound healing
- Significant mood changes, including depression or anxiety
- Irregular menstrual periods or loss of libido
Your doctor may recommend comprehensive hormone testing, including a 24-hour urine cortisol test, dexamethasone suppression test, or multiple saliva samples throughout the day to assess your cortisol rhythm. If Cushing's syndrome is suspected, additional imaging tests may be necessary.
Monitoring Your Progress
Reducing cortisol face is a gradual process that requires patience and consistency. Most people begin to see improvements within 4-8 weeks of implementing lifestyle changes, though complete resolution may take several months.
Track your progress by taking weekly photos in consistent lighting, monitoring your energy levels and mood, and keeping a journal of your stress levels and sleep quality. Regular testing of your cortisol levels can provide objective data on whether your interventions are working. Consider testing your cortisol rhythm every 3-6 months to ensure you're moving in the right direction.
Remember that cortisol face is often a sign that your body is under too much stress. By addressing the root causes and implementing sustainable lifestyle changes, you can not only improve your facial appearance but also enhance your overall health and well-being. If you have existing blood test results that include cortisol or other stress-related markers, you can get a comprehensive analysis and personalized recommendations through SiPhox Health's free upload service.
Taking Control of Your Cortisol Levels
Cortisol face can be frustrating and impact self-confidence, but it's important to remember that it's your body's way of signaling that something needs attention. Whether it's chronic stress, poor sleep, or an underlying medical condition, addressing the root cause will not only improve your appearance but also protect your long-term health.
Start with one or two stress-reduction techniques and gradually build a comprehensive approach that works for your lifestyle. Be patient with yourself as your body rebalances its hormones. With consistent effort and the right support, you can reduce cortisol face and feel more like yourself again.
References
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- Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262.[PubMed][DOI]
- Hirotsu, C., Tufik, S., & Andersen, M. L. (2015). Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Science, 8(3), 143-152.[PubMed][DOI]
- Nieman, L. K., Biller, B. M., Findling, J. W., Newell-Price, J., Savage, M. O., Stewart, P. M., & Montori, V. M. (2008). The diagnosis of Cushing's syndrome: an Endocrine Society Clinical Practice Guideline. The Journal of Clinical Endocrinology & Metabolism, 93(5), 1526-1540.[PubMed][DOI]
- Epel, E., Lapidus, R., McEwen, B., & Brownell, K. (2001). Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology, 26(1), 37-49.[PubMed][DOI]
- Hellhammer, J., Vogt, D., Franz, N., Freitas, U., & Rutenberg, D. (2014). A soy-based phosphatidylserine/phosphatidic acid complex (PAS) normalizes the stress reactivity of hypothalamus-pituitary-adrenal-axis in chronically stressed male subjects: a randomized, placebo-controlled study. Lipids in Health and Disease, 13, 121.[PubMed][DOI]
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