What is cortisol face (and is it real or just a TikTok trend)?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
On social media, people are obsessed with cortisol face, or moon face. Explore the symptoms, the science behind it, and get tips to lower cortisol naturally.
Nope, you’re not imagining it. Your reflection in the bathroom mirror might really be looking a bit rounder or puffier than usual, especially if you’ve been feeling overwhelmed or like you’re moving a mile a minute. Whether you’re dealing with a hectic schedule, sleepless nights, or just trying to juggle all of your responsibilities at once, stress has a funny way of showing up in the most unexpected ways — like on your face.
If you’re spending a lot of time on TikTok these days (who isn’t?), you might have come across the term “cortisol face.” Essentially, many people have come to believe that high levels of stress have caused their faces to look fuller.
The truth is, a combination of factors could be at play, and stress alone might not be fully to blame. Let’s break it down to understand what’s really going on with your face and what you can do about it.
What is cortisol face (or moon face)?
Cortisol face, sometimes called “moon face,” is the term to describe a rounder-than-usual face that’s been associated with high cortisol levels. But, contrary to popular belief, it’s not necessarily just due to stress.
True moon face is more commonly seen in medical conditions that cause high cortisol like Cushing’s syndrome, where the body produces or is exposed to unusually high cortisol levels. For most people, minor changes in cortisol from day-to-day stress aren’t likely to cause facial changes.
Is cortisol face real? The science behind the TikTok phenomenon
“Cortisol face” has taken off on social media. People are posting pictures and videos that show before-and-after changes in their face when they’re going through high-stress times. But is cortisol face real? Is there science to back up this idea?
First of all, it helps to know a bit about cortisol itself. Cortisol is a hormone that’s part of our body’s stress response. When we feel stressed, cortisol levels rise, increasing our energy and alertness. Interestingly, it’s also what gets us out of bed in the morning. But if stress sticks around too long, the constant elevation of cortisol can start to impact our bodies in ways that aren’t so helpful — from interfering with sleep to changing our metabolism. This can sometimes lead to physical changes, though the effects tend to be more noticeable in certain medical conditions than in everyday stress.
Cushing’s syndrome occurs when the body produces extremely high levels of cortisol for long periods, and a symptom is an especially round and puffy face. However, Cushing’s syndrome is rare and usually occurs due to hormonal imbalances, tumors, or long-term use of corticosteroids, rather than from everyday stress alone. It has other symptoms, too, like fatigue, high blood pressure, and skin changes.
For most of us, the usual ups and downs of cortisol due to stress won’t cause such noticeable changes in the way our face looks. Still, it’s possible that everyday stress could play a small role. Cortisol affects how the body processes fat and where it’s stored, and higher levels can sometimes lead to water retention or bloating — which might cause temporary puffiness in the face. These changes are typically mild, and they'll likely go away when life gets back to normal and stress levels go down.
So if you experience a puffy face during a particularly tough week, you may want to consider other factors too, like dehydration, a diet high in salt content, and lack of sleep. They’re likely a bigger cause than the stress itself.
Other possible causes of moon face
There are many possible reasons for facial fullness or puffiness, and while cortisol can play a role, it’s usually not the only factor. If facial swelling or puffiness continues or feels uncomfortable, talk to a healthcare professional to rule out any underlying conditions and discuss ways to improve your situation.
Corticosteroid medications: Long-term use of these commonly prescribed to treat inflammation in conditions like asthma or arthritis can increase the risk of developing moon face.
Fluid retention: Puffiness or swelling in the face can happen with water retention, often due to high sodium diets, hormonal changes, or lack of sleep.
Weight gain: Simply putting on weight may cause a fullness in the face that looks a bit like a moon-shaped face.
Hormonal fluctuations: Life stages like pregnancy or menopause can cause hormonal shifts that lead to temporary facial puffiness.
Allergies and sinus issues: Seasonal allergies or sinus issues can cause your face to swell, particularly around the eyes, cheeks, and nose, which happens because of inflamed or congested sinuses.
How to prevent cortisol face: 6 tips to lower cortisol naturally
Cortisol face may not be linked with everyday stress levels, but it’s always helpful to keep your cortisol levels balanced. If stress persists or the changes in your appearance don't improve, talk to a doctor for guidance.
1. Practice relaxation techniques
Unwind with relaxation techniques like deep breathing exercises, meditation, and yoga. They’re all proven to help the body and mind relax, so your cortisol levels can come down. (Here are 12 more ideas to help you relax.)
How to practice: Start with a few minutes a day of simply focusing on your breath, or try one of our guided meditations. Even short moments of quiet can tell your body it’s safe to let go of stress and produce less cortisol, which over time can improve how you feel.
💙 Learn how to Breathe Into Relaxation with help from Jay Shetty in this short meditation.
2. Get enough sleep
During sleep, your body repairs itself, balances hormones, and processes stress. Consistent, quality sleep can also improve your mood, energy levels, and how you look and feel.
How to practice: Aim for 7–9 hours of sleep per night to give your body a chance to reset and keep cortisol levels in a healthy range. If you have trouble falling asleep, try creating a calming nighttime routine, like turning off screens an hour before bed, dimming the lights, or listening to soothing music.
💙 Wind down before with some gentle movement, like Mel Mah’s Nightly Relaxation Routine.
3. Exercise regularly, but don’t overdo it
Regular, moderate movement can be a great way to relieve stress, boost natural feel-good chemicals, and help lower your cortisol levels.
How to practice: Try moderate aerobic activities like brisk walking, biking, or swimming that are gentle on the body and can help lower cortisol without causing it to spike — as intense workouts sometimes do. If you’re a fan of more vigorous exercise, remember that going over the top with it can actually raise cortisol, especially if you’re already under stress.
💙 Try making your next run an exercise in mindfulness with this Mindful Running Music playlist.
4. Eat a balanced diet rich in whole foods
Eating nutrient-rich foods, like fruits, vegetables, whole grains, lean proteins, and healthy fats, can help keep cortisol steady.
How to practice: Avoid excessive sugar, caffeine, and processed foods, which can increase cortisol or cause blood sugar fluctuations that leave you feeling more stressed. Bring in foods rich in magnesium like leafy greens and nuts, and foods high in antioxidants such as berries, which are known for helping to balance cortisol.
This doesn’t mean you have to overhaul your diet all at once. Make small changes first. Replace your usual sugary snack with a handful of nuts or berries to support your body’s natural ability to manage stress.
5. Limit your caffeine intake
Caffeine can be great for a morning pick-me-up, partly because it also stimulates cortisol production. Drinking too much caffeine—especially later in the day—can make you feel jittery, disrupt your sleep, and add to your overall stress levels. Finding your caffeine sweet spot can help keep cortisol in check and prevent that wired, stressed-out feeling.
How to practice: Switch to decaf, herbal teas, or caffeine-free alternatives. If you love coffee but notice it makes you feel anxious, limit yourself to one cup in the morning and avoid it after midday.
6. Stay hydrated
When you’re not well-hydrated, your body has to work harder to keep everything balanced, which can lead to increased cortisol levels. Make sure you’re drinking enough water throughout the day, especially if you’re active or live in a warm climate, to help keep cortisol from creeping up.
How to practice: Carry a water bottle with you, and sip from it regularly to stay on top of hydration. You can also increase your intake with water-rich foods like cucumbers, melons, and oranges.
Cortisol face FAQs
What are the symptoms of high cortisol levels?
High cortisol can show up in several ways, and they may be different for each person. If you’re noticing multiple signs, or if they’re lasting for more than a few weeks, talk to a healthcare provider for advice on managing stress. Common symptoms may include:
Exhaustion
Weight gain, particularly around the abdomen and upper back, even if you haven’t changed your diet or exercise routine
A rounder, puffier face, sometimes referred to as “moon face”
Irritability, anxiety, or feelings of overwhelm
Increased blood sugar
Digestive issues like stomach pain
What foods help lower cortisol levels naturally?
Certain foods can support your body’s natural stress response and help keep cortisol levels in check, so when you eat, eat mindfully (here are 10 tips to help). Foods rich in magnesium, like leafy green vegetables (spinach and kale), nuts (almonds and cashews), and seeds (pumpkin and sunflower), are especially helpful for promoting relaxation and supporting brain function. Vitamin C, found in oranges, bell peppers, strawberries, and broccoli, is also important, as it may also help to lower cortisol while supporting immune health.
Antioxidant-rich foods, such as blueberries, dark chocolate, and green tea, help counteract oxidative stress, which can contribute to elevated cortisol levels. Foods containing omega-3 fatty acids, found in fish like salmon and sardines, as well as walnuts and flaxseeds, are also great for supporting brain health and regulating cortisol.
Lastly, staying hydrated by drinking enough water each day can prevent unnecessary stress on your body, and keep your cortisol level in check. By incorporating a variety of these foods into your daily diet, you’re giving your body natural tools to handle stress more effectively.
How long does it take to see improvements in cortisol face symptoms after reducing stress?
It might take some time to see improvements in your cortisol face symptoms after you cut down on stress. It all depends on your overall health, the length of time your cortisol levels have been high, and how quickly you’re able to reduce stress.
For many people, some improvements can be seen within a few weeks of consistent changes, like eating a balanced diet, and managing stress with relaxation techniques. Simple lifestyle adjustments, such as improving sleep quality and drinking more water, can have a noticeable effect on reducing facial puffiness within a week or two.
If you’ve been under more significant or long-term stress, the changes may take a bit longer, especially if high cortisol has impacted your weight distribution or caused more persistent swelling. If facial puffiness or other symptoms linger for several weeks despite your best efforts, consult a healthcare provider to help you identify any additional factors or underlying conditions, and to seek a solution.
Can cortisol face affect people of any age, or is it more common in certain age groups?
Cortisol face can affect people at any age, but certain factors may make it more likely in adults — especially if you’re consistently dealing with high stress or taking medications that increase cortisol levels, like corticosteroids. Young adults and older adults may be more vulnerable due to lifestyle demands or natural changes in hormone levels that happen as we develop or age.
Children and teens typically have more resilient hormonal systems that can quickly adapt to temporary stress, making cortisol-related puffiness less common. However, big hormonal changes—like puberty, pregnancy, or menopause—can cause cortisol levels to fluctuate, making some people in these stages more prone to stress-related symptoms such as puffiness or weight gain. If you’re noticing stress-related facial swelling or other symptoms at any age, take steps to manage stress as this may help you restore balance.
Does caffeine impact cortisol levels and contribute to cortisol face?
Caffeine can impact cortisol levels, especially if you consume it in high amounts or rely on it throughout the day to stay alert.
When you drink coffee—or any caffeinated beverage—your cortisol levels typically go up as part of your body’s response to increased stimulation. This cortisol spike can be useful in the morning to help you feel awake, but over time (or with too many espressos), these repeated spikes can keep cortisol levels elevated, which can potentially contribute to stress and cortisol-related symptoms.
If you’re concerned about cortisol or feeling jittery after caffeine, cut back on your coffee intake. You can also try to drink caffeine earlier in the day and avoid it in the afternoon or evening to help you manage stress better and sleep more soundly.
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