'Cortisol face': Medical and fitness experts dissect the new social media trend

Another day another social media trend This time the trend has less to do with viral dances and more with a phenomenon that creators believe has seemingly innocuous symptoms Wersquore referring to the lsquocortisol facersquo or the lsquomoon facersquo typified by swelling or puffiness on the faceldquoIn this phenomenon your cheeks appear fuller rounder or puffier than usual Over time your face may take on a more swollen or bloated lookrdquo explains Dr Salaah Qureshi MD at Qure ClinicA content creator talks about cortisol face in an Instagram reel Pic CourtesyInstagramIntegrative lifestyle expert Luke Coutinho adds ldquoHigh cortisol levels can lead to fluid retention causing facial puffiness While not everyone with elevated cortisol will develop these changes itrsquos common among those experiencing chronic stress prolonged anxiety or conditions like Cushingrsquos syndromerdquoNo cause for alarmThe hormonersquos bad reputation comes down to a growing concern about the adverse effects of stress among people Since the body releases the hormone when it experiences stress it is easy to make the oversimplified correlation of cortisol being bad for you Dr Pranav A Ghody endocrinologist at Wockhardt Hospital in Mumbai Central warns against casting the blame on the hormone He explains ldquoSome social media influencers have termed all facial puffiness as lsquocortisol facersquo Cortisol is a steroid hormone produced by adrenal glands small triangular glands situated above each kidney It does much more than just respond to stress mdash our body requires it for vital functions such as maintaining blood pressure blood sugar and regulating a response to inflammation among others A temporary rise in cortisol levels does not cause facial changesrdquo Dr Ghody further clarifies that such changes only occur when the body produces excessive cortisols over a period of several months or years However this is much rarer than social media would have you believeDr Pranav Ghody Luke Coutinho and Dr Salaah QureshiCoutinho points out that the hormone also essays crucial roles in the bodyrsquos daytoday functions ldquoHave you ever noticed how your energy levels dip in the afternoon but you still manage to push through This is where the hormone comes in It also regulates how we process the nutrients we consume And letrsquos not forget cortisol also plays a key role in forming memories and helps to prioritise emotional memoriesrdquo he saysSudden and unexplained exhaustion can be a red flagToo much too oftenHigh cortisol levels can be caused by chronic stress poor sleep or lifestyle factors ldquoThis can produce adverse effects such as a craving for sugary or fatty foods In fact cortisol is helpful in a shortterm crisis but leads to fat gain inflammation and metabolic issues when it becomes chronic It can dampen your immune response and mess up your sleeping patternsrdquo Coutinho sharesExperts suggest including foods rich in omega3 fatty acids and antioxidants in your diet to regulate cortisol levelsElevated cortisol levels also lead to anxiety depression and memory problems With the brain constantly in lsquostress modersquo it can be difficult to relax This can have a cascading effect on several other functions Notable among these are slowed digestion reduced production of thyroxine and a fall in testosterone levels and fertilityPractising yoga and breathing exercises like pranayama can be beneficialldquoSuch extreme symptoms are most common in individuals with prolonged exposure to external steroids in the form of steroid tablets inhalers injections in their joints andor steroid creams for a few months or years or sometimes due to a rare tumour in the pituitary gland or adrenal gland Cushingrsquos Syndrome Stress affects everyone differently and shortterm stress usually doesnrsquot cause lasting changes to your appearance Managing overall health is more important than worrying about lsquocortisol facersquordquo observes Dr GhodyPace your lifeCoutinho suggests a few lifestyle lsquopillarsrsquo to restore balance and support overall wellbeing Nutrition Providing your body with nutrientdense whole foods that support cellular function and reduce inflammation is important Foods rich in omega3 fatty acids fight inflammation while antioxidantrich fruits and vegetables support detoxification processes Include magnesiumrich foods to help regulate cortisol levels and destress the body Exercise Regular and moderate exercise is one of the most effective ways to manage stress and lower cortisol levels Physical activity promotes the release of endorphins mdash natural mood lifters mdash and helps burn off excess cortisol Good quality sleep Ensure sufficient and good quality sleep each night to keep the hormone in balance Stick to a consistent bedtime schedule Emotional wellness Incorporate practices that enhance emotional wellness such as mindfulness meditationjournaling and spending time in nature Breath work Deep diaphragmatic breathing shifts the body from a stressed state to a calm healing mode by activating the parasympathetic nervous system Practices like yoga and pranayama can be effective tools in stress managementSpot the signsDr Ghody lays down a basic checklist to determine if and when you should seek out help about elevated cortisol levels Unexplained and sudden weight gain Sudden onset of or worsening facial hair in women or acne Fatigue Muscle weakness Mood swings or irritability New redpurple stretch marks Easy bruising Irregular periods in women Impotence