Discussions on ‘cortisol face’ are trending on social media.
I get queries daily if this is an actual medical issue and if their high cortisol is contributing to a round, moon, puffy face.
It isn’t so simple.
I am seeing more and more people with auto-immune issues, chronic fatigue and Hashimotos with LOW cortisol.
This is just as alarming as having high cortisol.
We need cortisol, we wouldn’t be alive if it weren’t for this stress hormone. It gets us out of bed in the morning, keeps us motivated and safe from danger.
It is important to understand what happens daily to your cortisol before we go into discussing ‘cortisol face’.
Your standard daily cortisol curve shows that your cortisol is naturally higher in the morning, as it should be, and then steadily declines throughout the day and into the evening when it is low so that your body can produce melatonin and calm the nervous system to sleep optimally.
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 can could be caused by:
- Cushing’s Syndrome or thyroid disease when your body produces too much cortisol. It can also show up as with 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, yes, 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 issues like the following, are taking its toll with little relief and little time for recovery.
- Fasting
- Poor sleep hygiene
- Frequent caffeine consumption
- Too much screen time
- Stressful jobs
- Inactivity/no daily movement routine
- Lack of fulfilling activities outside of work
- Lack of social and familial connections
- Frequent alcohol consumption
- Trauma
- Substance abuse
- Binge eating
- Under eating
- Perfection syndrome
Tips for Stress Management
These are my recommendations on how to manage your stress.
First of all, get tested to know your unique biomarkers. Cortisol levels can be tested by a doctor through blood, urine, or saliva samples.
Then look at:
- Meditation/natures walks, any type of grounding – find ways to relax, decompress and regulate your central nervous system
- Sleep for 8 hours, it’s non-negotiable.
- Eat protein first thing in the morning
- Remove alcohol
- Nourish three times a day. Ditch sugar and the constant eating
- Look at trauma release and body stress release
- Get moving but not overly intense. Look at more walks, more resistance training and back off the insane workout
- Consider these supplements:
- Rhodiola & Ashwagandha – powerful adaptogens for stress regulation
- B complex – essential to manage stress
- Milk thistle – for liver support)
- Magnesium – for sleep and stress management. The most calming incredible mineral
If you are someone with high cortisol you need to tackle each moment with a calmer mind that isn’t addicted to completing tasks, over thinking and panic. The skill to balancing cortisol levels is to learn to find calm and self-regulate body and mind and make your body feel safe.
Much love
Xx
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