3 Simple Steps To Reduce Facial Puffiness, According To A Dermatologist

Ever woken up, looked in the mirror, and noticed an unexpectedly puffy face? You’re definitely not alone. While rarely a sign of a serious medical issue, facial puffiness is a common concern that can obscure the definition of your features, making your cheeks swell, your jawline vanish, and your eyes look smaller.

The surprising culprit behind this temporary change often lies in a hormone we all have: cortisol, widely known as the stress hormone.

A Hyderabad-based dermatologist, Dr Pooja Reddy, highlighted this connection, noting that the reason for this facial swelling is often water retention caused by elevated cortisol levels, rather than weight gain.

Causes of facial puffiness

In an Instagram video, Dr Reddy explained the mechanism:

Sodium trigger: Cortisol levels are frequently triggered or sustained by consuming an increased amount of salt (sodium). This essential mineral is often hidden in our daily diets, particularly in packaged food products like chips, pickles, instant noodles, ready-to-eat meals, and even multigrain biscuits.

Water retention: High sodium intake prompts the body to retain water to maintain a balanced salt concentration. This retained water first becomes noticeable as swelling, particularly around the delicate tissues of the cheeks and eyes.

Stress increase: Dr Reddy further added that this puffiness is significantly worsened by overwhelming stress and poor sleep. When you're stressed, your body releases more cortisol, creating a vicious cycle that makes facial swelling more pronounced and persistent.

The good news? This common issue can often be offset quickly and naturally. Dr Reddy claims that noticeable results can be achieved in just 10 days, without needing expensive facial exercises or professional beauty treatments.

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A post shared by Dr. Pooja Reddy (@dr.poojareddy)

3 Simple Steps to Naturally Reduce Facial Puffiness

Dr Reddy provides a straightforward, 3-step routine focused on lifestyle adjustments that target the root causes of high cortisol and water retention.

Step 1

Completely avoid all packaged, processed foods for 10 days. By strictly switching to only home-cooked meals, you can drastically reduce your sodium consumption, potentially by as much as 70%. This immediate reduction in salt intake helps the body release the excess retained water, which is the primary contributor to facial swelling.

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Step 2

Get at least seven to eight hours of quality sleep daily. Dr Reddy specifically suggests aiming to be in bed by 10:30 PM every night.

Sleep is paramount for decreasing stress and allowing the body's systems to reset. Going to bed earlier helps normalise the body's natural circadian rhythm. Dr Reddy claims that adhering to this sleep schedule will cause your cortisol levels to start normalising, and you should observe the puffiness beginning to disappear from as early as Day 3.

Step 3

Commit to walking for 30 to 40 minutes daily. Regular, long walks are a simple yet highly effective way to naturally reduce cortisol. Dr Reddy emphasises that physical movement helps to flush out trapped water and inflammation from the body, and this positive effect often shows up quickly on your face.

Track Your Transformation

To verify the powerful results of this simple routine, Dr Reddy strongly suggests clicking a picture of your face before beginning the 10-day period. This visual comparison at the end of the duration can serve as compelling proof of the difference these lifestyle changes can make.

Image courtesy: Freepik

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