Health with Vanessa, Your Trusted Source for Expert Insights on Nutrition and Wellness.
DISCUSSIONS ON ‘CORTISOL FACE’ ARE TRENDING ON SOCIAL MEDIA.
I receive daily queries asking if high cortisol is a legitimate medical issue and whether it contributes to a round, puffy, “moon face.” The answer isn’t so straightforward. I’m seeing more and more individuals with autoimmune issues, chronic fatigue and Hashimoto’s disease, all of which can be linked to low cortisol levels. This is just as concerning as high cortisol. We need cortisol, it’s essential for life. It gets us out of bed in the morning, keeps us motivated and protects us from danger.
Before we dive into discussing “cortisol face,” it’s important to understand what happens to your cortisol levels throughout the day. A typical daily cortisol curve shows that cortisol is naturally higher in the morning, as it should be and then gradually declines throughout the day, reaching its lowest point in the evening. This allows your body to produce melatonin and calm the nervous system for optimal sleep.
What is a ‘cortisol face’?
It’s a multifaceted issue and is the result of a combination of swelling, water retention and fat deposits. The cause may vary and understanding the underlying issue is key to effective treatment. Also known as ‘moon face’, it could be caused by:
- Cushing’s Syndrome or thyroid disease when your body produces too much cortisol. It can also show up as a “buffalo hump” on the back of the neck, “supraclavicular fat pads” on the collarbone area and a large abdomen, amongst other things.
- Certain medications can cause swelling, especially steroid medications.
- Binge eating and high alcohol consumption.
- Under-eating and over-exercising will cause you to retain water, affect your thyroid and cause inflammation – puffiness.
The last 3 causes are stresses in their own right. - Whole Body Stress.
- High stress can present its symptoms throughout the body.
- Most commonly inflammation and water retention which, can be felt and visible on the face. It can also show in other ways, potentially more damaging. These include:
Unexplained weight gain
Changes to your skin appearance and health
Muscle weakness
Mood instability associated with anxiety, depression, and overall sadness
High blood sugar
Fatigue
Trouble sleeping
Headaches
Upset stomach
Hormonal imbalances
Modern life often bombards us with stressors, leaving little room for recovery or relief. Factors such as fasting, poor sleep hygiene, frequent caffeine consumption, excessive screen time and demanding jobs, strain our physical and mental health.
Additionally, inactivity or a lack of daily movement, limited fulfilling activities outside work and weakened social and familial connections, further compound the issue Unhealthy coping mechanisms, including frequent alcohol consumption, trauma, substance abuse, binge eating and under-eating, alongside perfectionism, create a breeding ground for stress related conditions like ‘cortisol face’, where the chronic effects of stress become visibly apparent.
Tips for Stress Management
I recommend managing your stress through the following steps. First, get tested to understand your unique biomarkers. Cortisol levels can be measured by a doctor using blood, urine, or saliva samples. Once you have that information, focus on these areas:
- Incorporate meditation, nature walks, or grounding practices, find ways to relax, decompress, and regulate your central nervous system.
- Prioritise 8 hours of sleep every night, this is nonnegotiable.
- Start your day with protein to stabilise your energy levels.
- Eliminate alcohol from your routine.
- Eat nourishing meals three times a day, cutting out sugar and avoiding constant snacking.
- Explore trauma and body stress release techniques.
- Stay active but avoid overly intense workouts. Opt for more walks, incorporate resistance training, and scale back on extreme exercise routines.
If you struggle with high cortisol levels, it’s essential to approach each moment with a calm mindset, free from the constant drive to complete tasks, overthinking, or feelings of panic. The key to balancing cortisol is developing the ability to find calm, self-regulate both body and mind and create a sense of safety within yourself.