What to know about the “cortisol face” trend

As they say, nothing is certain except death and taxes…and waking up with a puffy face. Maybe you’ve tried eating less salt, cut out grains, or you’ve purchased an “emotional support” water bottle. Maybe you’ve jumped on the ice train (or you dunk your face in ice water every morning). You’ve tried everything – yet, nothing changes. When you feel like you’ve exhausted all other options, you know it: stress may be the culprit. The internet calls it cortisol face, pointing out the connection between cortisol and skin health.

As much as we love the hydrating benefits of face masks, this quick (and indeed relaxing) fix doesn’t do much to relieve stress in the long run. Don’t get me wrong, I’m wearing a mask as I write this. But if the buildup of stress is wreaking havoc on your skin and body, it might be time to dig deeper into the connection between cortisol and skin.

Featured image is from Michelle Nash’s interview with Odette Annable.

Cortisol and skin: A surprising connection

Cortisol is the stress hormone. As with all hormones, an imbalance can wreak havoc on your body. Poor gut health can lead to estrogen imbalance, and vitamin B deficiencies can affect testosterone. While everyone’s timeline will be different, research shows that with a holistic approach to health, you can balance your hormones in just a few months. This is why getting your cortisol levels back to manageable levels is so important for your skin and all aspects of your health.

To learn more about the cortisol face and the connection between cortisol and skin, I consulted with Danuta Mieloch. Mieloch is a celebrity esthetician (Naomi Campbell and Rosie Huntington-Whiteley are among her clients), owner of Rescue Spa and founder of Danucera skin care products. She knows the power of combining conscious topical treatments with good health habits, seeing a direct connection between skin-supporting and stress-relieving daily care and healthy, resilient skin. Read on for Mieloch’s expert advice.

Danuta Miloch

Danuta Mieloch is an award-winning esthetician, entrepreneur and founder known for her masterful skincare techniques and compassionate approach, helping thousands of clients care for their complexions for 30 years.

What is cortisol face?

Social media is awash with dramatic transformations, and before-and-after scrolls showing what cortisol’s face looks like. “Recognizing these signs allows us to provide targeted, effective treatments,” Miloch said. But if you’ve been experiencing elevated cortisol for a while—perhaps without even noticing it or realizing that stress is your baseline—the visible effects may not be as obvious. According to Mieloch, elevated cortisol can manifest as:

• puffiness. Wake up bloated after eating salty food at night? Increased fluid and sodium retention are also symptoms of elevated cortisol.
• Increased redness. As your body tries to adjust to high cortisol, blood rushes to the skin, and the increased blood flow causes redness. Redness is also a response to irritation caused by a compromised skin barrier.
• acne. Cortisol causes increased sebum production, and excess oil can clog pores.
• Healing is slowed. Increased pressure can impair the repair process, resulting in slower healing.
• inflammation. Cortisol causes worsening of inflammation and increased inflammation.
• Premature aging. As collagen and elastin break down, you may develop premature signs of aging, such as fine lines and sun spots.

Cortisol and skin myths

Like anything that claims to dramatically change your life, there are a lot of misconceptions about cortisol and skin. Now more than ever, people are trying to find solutions to their cortisol problems.

Myth 1: Cortisol only causes acne

“Cortisol affects more than just acne,” says Miloch. Everyone’s skin responds differently to stress, but elevated cortisol can cause symptoms ranging from dryness to redness and sensitivity.

Stress can also damage your skin barrier. In fact, a compromised skin barrier is the first sign of excessive skin stress. It can also exacerbate other skin problems, increasing inflammation and skin sensitivity.

Myth #2: Cortisol has immediate effects on skin

Despite what you may hear online about “dysregulation,” occasional, short-term spikes in cortisol don’t do much good too much damage. Stress is a fact of life – it occurs every day, it is a normal response to stimuli, and small amounts of stress can help us cope. However, if cortisol levels remain elevated for an extended period of time (some sources indicate six months or more), chronic stress may play a role.

According to Miloch, it’s long-term stress — “not short-term stress” — that causes skin changes. If you experience chronic stress, the stressor may not even appear immediately, but your cortisol will still be elevated and the effects will show up on your skin.

Myth 3: Only psychological stress affects the skin

“Physical stress also increases cortisol, which affects the skin,” says Miloch. This is a type of stress that occurs when our bodies are exposed to factors that cause physical tension, thus triggering a stress response. Physical stressors can range from environmental toxins to poor diet to lack of sleep and even our exercise.

Stress-Relieving Practices to Add to Your Daily Life

Just as lifestyle factors can cause stress, they can also help relieve it. Countless healthy habits can help you reduce the effects of cortisol on your skin.

Prioritize low-impact exercise.

Regular exercise doesn’t have to be intimidating. Whether you’re dancing in your living room or working out at the gym, incorporating movement into your daily routine can help you relieve stress. However, it is important to note type The exercise you are doing and your recovery process. As everyone has shared, exercise puts physical stress on the body. Studies have found that HIIT workouts can significantly increase cortisol levels immediately after exercise, and that cortisol levels can remain elevated after exercise.

If the goal is to reduce the effects of cortisol on the skin, low-impact exercise can be a powerful tool. Everything from walking to yoga to slow, strength-focused exercises are all great options.

Engage in mindfulness.

A few moments of mindfulness can do wonders for your cortisol levels—and your skin. By taking some time to focus on deep breathing, you can get your body out of fight-or-flight mode and tune out the noise in your head. Miloch recommends mindfulness techniques such as nasal breathing or general breathing techniques. Practices like yoga and tai chi help combine movement and mindfulness for a full-body reset. Tip: You can also practice mindfulness throughout the day. This guide to living more mindfully is a great place to start.

Consume caffeine in moderation.

Caffeine is a stimulant that increases heart rate and cortisol levels. (If you’re on your third cup of cold brew as you read this, do a quick body scan and notice if you’re feeling anxious rather than energized.) Try replacing one of these caffeinated beverages with a hydrating drink. Try making sexy water before your morning coffee—this hydration trend makes drinking water fun and more effective.

Although often overlooked, the importance of making time for the people in your life cannot be overstated. Seeking support during stressful times is one of the best things you can do for your long-term health. Sometimes, a good heart-to-heart conversation can be the best medicine.

What supplements can reduce cortisol?

To help you make lifestyle changes, Mieloch recommends the following supplements:

• Ashwagandha. This is probably one of the most effective stress-relieving supplements out there. It changes the way your body metabolizes cortisol and is a mainstay of Ayurvedic medicine.
• Rhodiola rosea. This adaptogenic herb helps promote balance and sustainable energy.
• Omega-3 fatty acids. Not only are these good for your heart, but they’re also great for your skin and stress levels. They can help reduce inflammation in the body and even support plump, hydrated skin. You can get them from fish oil supplements, or if you’re plant-based, from algae supplements.
• magnesium. Most women are deficient in magnesium. Find the type that works for you and you can reduce cortisol, increase energy, get better sleep, and experience many other benefits.
• Stress Relieving Tea. Different tea blends have been used for centuries to solve a variety of problems. You can choose from chamomile, jasmine, green tea, and other calming blends.

The Best Skin Care Routine for a Cortisol Face

While addressing cortisol issues starts with your lifestyle, there are steps you can take to mitigate the effects of cortisol on your skin. If your skin is stressed and your skin barrier is compromised, Mieloch recommends sticking to the basics. “Get regular facials and follow good skin care habits,” she says.

She says a cortisol facial skin care routine should include:

• Anti-inflammatory, cleansing and beautifying. “Fragrance-free skin care products can help prevent inflammation. In general, avoid overactive products and using too many products.
• Moisturizer. Stressed skin is dehydrated skin. The right moisturizer can soothe and calm skin while rebuilding its moisture barrier.
• Sunscreen. Sunscreen can prevent further damage to the skin and further premature aging. It also protects against environmental stress and UV damage.

Mieloch also recommends at-home facial massage to support blood flow and lymphatic drainage in the face. A thorough facial massage can help prevent cortisol issues by using your favorite multi-purpose mask and a massage tool like an ice roller or gua sha stone.