You must have seen innumerable posts on how “Cortisol face is real” and how people have depuffed their faces by making alterations to their lifestyle. Scrolling through social media, it is remotely inevitable for us to skip reels or posts that we find relatable, especially when unique jargons and buzzwords are involved. One such recent wave of buzzwords around health and beauty has brought to us a conveniently framed jargon–’Cortisol Face’.
It refers to the change in physical appearance resulting from chronic stress which raises cortisol levels in the body. The term is often used to describe changes in physical appearance, such as puffiness, wrinkles or a tired and stressed look, linked to high cortisol levels. The catch here is that the very term does not actually refer to a medically relevant diagnosis, and is instead an amalgamation of several symptoms spanning across multiple stress-related disorders. To shed light on this, we at OnlyMyHealth got in touch with an expert– Namrata Upadhyay, Co-Founder and Clinical Psychologist, Synapses Neuropsychiatry Cli, New Delhi.
Also Read: Moon Face Explained: Causes, Symptoms, And Treatment For A Fuller Face
What Is Cortisol And Why Is It Important?
According to Upadhyay, Cortisol, known as the “stress hormone,” is released by the adrenal glands during stress to help the body respond effectively. It increases blood sugar, supports energy availability, and suppresses non-essential functions like digestion. While beneficial short-term, chronic high cortisol levels from prolonged stress can lead to health problems, highlighting the need for stress management.
Signs You May Have High Cortisol
Signs that you may have high cortisol levels include:
- Chronic health issues: You may be at an increased risk for conditions like high blood pressure, heart disease, type 2 diabetes, osteoporosis, and other long-term health problems.
- Weight gain: You might experience unexplained weight gain, particularly around the abdomen, as cortisol can increase appetite and promote fat storage.
- Sleep disturbances: Difficulty falling asleep or staying asleep, along with poor sleep quality, can be a sign of disrupted sleep hormones caused by high cortisol levels.
- Brain fog: You may notice trouble concentrating, a lack of mental clarity, or difficulty focusing, which can result from high cortisol levels.
- Weakened immune function: If you find yourself getting sick more often or struggling to recover from infections, high cortisol could be impairing your immune system.
- Chronic fatigue: Ongoing feelings of exhaustion or a lack of energy, even after rest, may indicate elevated cortisol levels.
Corroborating the same, Upadhyay elaborates on the mind-body connection. This is what she shared with us based on her experience with patients having elevated cortisol levels, “Psychological signs that stress may be impacting a person physically often include chronic worry, anxiety, irritability, and difficulty concentrating. These mental strain indicators can signal that stress has reached a level where it’s affecting the body, often through elevated cortisol. For instance, a person experiencing high stress might notice persistent fatigue, skin issues like acne or rashes, headaches, or digestive problems. This is part of the mind-body connection, where the brain and body communicate through the nervous and endocrine systems.”
If ‘Cortisol Face’ Is Not Real, What Is?
The idea of ‘cortisol face’ as a standalone medical diagnosis isn't recognised. With that being said, a puffed or rounded face can be a legitimate symptom of cortisol overproduction, especially in cases of Cushing’s syndrome, hypothyroidism or when someone is taking long-term steroid medications.
Cushing’s Syndrome
Based on a review on PubMed Central, Cushing’s syndrome is rare, with an incidence of 2 to 8 cases per million people annually. In rare cases, very high cortisol levels can lead to Cushing syndrome, a serious condition that may cause symptoms like rapid weight gain, thinning skin, and muscle weakness.
Hyperthyroidism
Hypothyroidism occurs when the thyroid gland produces insufficient thyroid hormone, leading to an underactive thyroid.
How Can We Regulate Our Cortisol Levels?
Sleep
Commenting on the same, Upadhyay states, “Sleep, stress, and cortisol are closely connected in a cycle that can impact overall health. During restful sleep, cortisol levels naturally decrease, allowing the body to recover and regulate stress hormones. However, poor sleep habits disrupt this cycle, keeping cortisol levels elevated, which can lead to heightened stress. In turn, high cortisol makes it harder to fall asleep and stay asleep, perpetuating the cycle.” Adding to the aforementioned, she says that chronic poor sleep not only raises stress levels but also affects mood, focus, and immune function, creating additional stress on the body and mind. This cycle underscores how crucial quality sleep is for managing stress and maintaining balanced cortisol levels, supporting both physical and mental well-being.
To improve your sleep quality, it’s helpful to establish a few key habits. Start by creating a consistent bedtime routine, such as taking a warm shower or reading a book, to signal to your body that it's time to wind down. Going to bed and waking up at the same time every day can also regulate your internal clock, making it easier to fall asleep and wake up naturally.
Exercise Regularly
Regular exercise is an effective way to reduce the risk of chronic disease, manage stress, and improve overall health, which in turn can help lower cortisol levels. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), aiming for low- to moderate-intensity exercise per week can provide these benefits. Activities such as walking, cycling, swimming, and yoga not only promote relaxation but also help regulate stress hormones, supporting both physical and mental well-being.
Regulate Stressful Thoughts
Regulating stressful thoughts can help manage stress and reduce cortisol levels. Mindfulness practices, such as meditation, are effective tools for identifying and addressing negative or anxious thoughts. By becoming aware of these thoughts, you can respond more calmly and deliberately, rather than reacting impulsively. Studies have shown that mindfulness techniques can reduce anxiety, stress, and even lower cortisol levels, improving overall mental and physical well-being.
Give Yourself A Well-Deserved Break
The bottom line on ‘cortisol face’ is that stress takes a toll on both your skin and your health. High cortisol levels can cause breakouts, dullness, and fine lines. The good news? You can manage cortisol by practising stress-reducing habits like exercise, mindfulness, and better sleep. By making small changes to your routine, you’ll lower stress, improve your skin, and feel better overall. Managing stress isn't just about looking good—it's about feeling great too!