Cortisol Face: Viral Trend Or Scientific Truth? Here’s What You Need To Know

WHAT CAUSES HIGH CORTISOL?

“Cortisol is a hormone produced by the adrenal glands in response to stress and is a natural part of the body’s daily cycle,” Benson tells xoNecole. “It plays an important role in regulating energy, blood sugar levels, metabolism, and the body's response to stress.” However, other factors can play a role in excessively high cortisol levels.

“Adrenal dysfunction, chronic stress, long-term sleep deprivation, or insufficient recovery from intense physical activity,” Benson says, can impact our cortisol levels, and in some extreme cases, such as with adrenal dysfunction, “high cortisol may lead to Cushing syndrome, typically caused by prolonged exposure to high cortisol, often due to tumors or corticosteroid use.”

SIGNS AND SYMPTOMS OF HIGH CORTISOL LEVELS

Elevated cortisol levels can present in many ways, including “unintentional weight gain (particularly around the abdomen and face), insomnia, muscle weakness, excessive hair growth, and high blood pressure,” Benson explains. Still, she notes that such symptoms can be related to various other conditions, not just elevated cortisol levels.

Understanding the difference between acute and chronic stress is key to recognizing their effects on cortisol production. Acute stress triggers a short-term cortisol spike for immediate fight-or-flight responses, allowing the body to recover quickly. In contrast, chronic stress causes sustained cortisol elevation, impairing recovery and reducing the body's ability to effectively manage stress over time.

With the term “cortisol face” circulating, you may have found yourself wondering if recent puffiness or facial bloating could be related to stress. However, while gaining awareness from social media influencers can be informative, it’s important to recognize that such information can sometimes lead to insecurities and concerns that may not accurately reflect your individual health situation.

“The trend of 'cortisol face' often oversimplifies this complex issue, and many claims online about cortisol are made to sell supplements or programs, often without a solid evidence base,” she explains.

In more serious cases, the puffy, swelling appearance could also be associated with Cushing's syndrome, a condition of severely elevated cortisol due to factors like tumors or prolonged corticosteroid use. In medical terms, it’s referred to as “moon face,” Benson says, however, “Short-term or moderately elevated cortisol levels from stress, poor sleep, illness, or medication may also cause less severe puffiness or changes in facial fat distribution.”

HOW TO REDUCE CORTISOL LEVELS

While thefocus on reducing cortisol levels should be on nutrient-dense foods rather than relying on supplements, Benson says some supplements may support healthy cortisol regulation.

“Magnesium plays a role in nervous system regulation, and deficiency can exacerbate general stress-related symptoms. Omega-3 fatty acids may also help reduce inflammation and cortisol levels,” she explains. Green tea and ashwagandha have also been known to support relaxation, reduce stress, and help lower stress-related cortisol levels, though more evidence is needed for definitive conclusions.

Additionally, sleep plays a crucial role in cortisol regulation. “Poor or insufficient sleep disrupts the body’s natural circadian rhythm,” she says. “Often leading to elevated cortisol levels at night, when cortisol should be lower. Sleep deprivation can cause increased cortisol production, contributing to impaired immune function, insulin resistance, facial puffiness, and other cortisol-related symptoms.”

To reduce cortisol levels, consider incorporating natural remedies and practical stress management techniques such as improving your sleep routine, maintaining a nutrient-dense diet, and engaging in regular physical activity.

“Aim for 7-9 hours of quality sleep each night, which can naturally lower cortisol levels. In addition to physical activity, practices like meditation and deep breathing exercises can reduce chronic stress,” she said. “A nutrient-dense diet, including foods rich in magnesium and omega-3s, can support the body in regulating cortisol.”

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