Never get puffy again.
I’ve dealt with facial swelling for as long as I can remember and in various forms. From waking up with a puffy face in the morning to allergy-induced inflammation, there’s no kind of facial swelling I haven’t dealt with—or treatment I haven’t tried to relieve it.
If you can relate, you’re in the right place, and I can assure you there is light at the end of the big-face tunnel. After years of trial and error, I learned that a combination of daily face massage, avoiding food allergies, and learning to manage my sinus infections pretty much keeps my bloated face at bay. Of course, it still makes an unexpected comeback every now and then. I’ pretty puffy as I write this, in fact. Is it my period or because I stopped my allergy meds for an allergy patch test? Who knows?
Fortunately I’ve learned exactly how to depuff my face—and fast. Here’s everything you need to know about how to get rid of a puffy face, plus how prevent it from happening in the first place, according to experts.
“Facial swelling, often referred to as a puffy face, is a condition in which the face becomes swollen or inflamed due to various factors,” Fatma Shaheen, celebrity facialist, skin care and clinical expert, and founder of Skin Design London, tells Glamour. “This swelling can affect different parts of the face, including the cheeks, eyes, lips, and jawline.”
It’s also not as simple as one’s face getting puffy. “Facial swelling is an accumulation of excess fluid in the interstitial spaces of facial tissues, and part of a complex cycle involving inflammation, fluid retention, and compromised lymphatic drainage,” explains board-certified internal medicine physician Zion Ko Lamm, MD. ”To better grasp the concept of a puffy face, consider it as akin to facial bloating, where stagnant fluid predominantly consists of waste. Think of it as the body’s sewage leak due to a plumbing issue.” Fancy!
What causes facial swelling and puffiness depends on each individual. “There are many causes of facial swelling that range from harmless to more severe, and can happen quickly or slowly over time,” says Stacey Tull, MD, MPH, board-certified dermatologist and founder of St. Charles County Dermatologic Surgery in the St. Louis area. This includes mild or severe allergies, infections, inflammatory conditions, and hormonal changes, though many experts point to lifestyle as a primary culprit.“While some causes are beyond our control, such as systemic diseases like lupus, seasonal allergies, hormonal fluctuations, infections, and medications like steroids, others are more within our sphere of influence,” says Dr. Ko Lamm. “For many of us, the primary culprits are dietary and lifestyle choices and the ways we manage stress.”
Ada Ooi, celebrity facialist and founder of 001 Skincare, agrees. “Allergies or a sinus infection can be the root cause, but for most people, puffiness is more likely to be caused by late nights, alcohol, or salty foods, which trigger the buildup of excess fluid,” she says. “Hormonal changes or imbalance can cause fluctuation in thyroid functions, which then create different levels of disruption in our basal (basic) metabolism for life-sustaining functions, collecting sugar compounds including hyaluronic acid, which attracts water, causing the skin to swell.”
As for why your face tends to look its puffiest when you first wake up? “Overnight retention of fluid is a naturally occurring process, and because we sleep lying down with our head at the same level as our heart, it is normal for that fluid to cause mild facial swelling,” says Dr. Tull, who recommends sleeping with your head elevated for that reason.
Puffiness is more common if you consume triggers before bed, says Ooi. “It can be further elaborated if we consume excess sodium or alcohol, which requires the body to produce a lot of fluids to metabolize and filter. Our bodies will also grab hold of as many water molecules as possible for the process, causing the face to look puffy,” she explains.
If you can’t pinpoint a trigger, consider what you ate for dinner. “When I wake up with facial puffiness, it’s often following an enjoyable meal or a night of socializing,” says Dr. Ko Lamm. “Even on evenings when I dine out or order takeout without consuming alcohol, I tend to wake up with a puffy face due to the high sodium content found in most restaurant dishes. Moreover, staying up late can contribute to systemic inflammation.”
Be sure to get tested for allergies, especially of the food variety—they’re a common cause of facial swelling. (Gluten tends to make my face puff up, for example.) “If you have allergies, managing them can prevent facial puffiness,” says Shaheen. “Consult with a health care professional for allergy management.”
Once you know your triggers, try your hardest to avoid them—and anything salty. “To minimize the chance of having a puffy face, avoid salty foods and avoid excessive intake of alcohol,” says Dr. Tull. Ooi specifically points to salty foods like potato chips, cheese, processed foods, olives, and pickles as common food triggers, though there’s no need to remove them from your diet entirely. To start, try eating less sodium-packed foods before bed.
Over all, it’s best to opt for unprocessed, low-sodium foods. “Consume a balanced diet with plenty of fruits and vegetables, and avoid excessive consumption of processed foods, which can be high in sodium,” says Shaheen, and Dr. Ko Lamm agrees. “Embrace an anti-inflammatory eating plan filled with nutritious options such as berries, leafy greens, nuts, and spices,” she says.
“It may appear counterintuitive, but ensuring proper hydration is perhaps the most effective preventive measure,” says Dr. Ko Lamm. Shaheen agrees: “Drink an adequate amount of water to keep your body and skin well-hydrated. Dehydration can lead to puffiness.”
That's also why it’s best to avoid dehydrating drinks, such as alcohol, carbonated drinks, and excess caffeine. “Both alcohol and caffeine can dehydrate your body and contribute to puffiness. Limit your intake of these beverages,” Shaheen recommends.
Consider adding some light exercise into your routine. “Ensure you’re getting enough exercise during the day to promote healthy blood flow and drainage of toxins,” says Ooi. Shaheen agrees, saying, “Engaging in regular physical activity can help improve circulation and reduce water retention."
At the end of the day, sleep is one of the most important things you can do for your health and, therefore, for facial swelling. “The cornerstone of holistic well-being is ensuring you get enough sleep, typically in the range of seven to nine hours each night,” says Dr. Ko Lamm. “Adequate sleep serves as the linchpin for the body to heal, regain balance, reduce stress, and foster an overall sense of well-being.”
Sleep deprivation is also known to contribute to facial puffiness, adds Shaheen: “Inadequate or poor-quality sleep can affect blood circulation, causing blood vessels to dilate and leading to puffiness in the face.”
As noted above, nighttime is a prime time for your face to puff up. “Sleeping with your head slightly elevated can prevent fluid from accumulating in your facial tissues,” says Shaheen. Try snoozing on an extra pillow, or invest in a wedge.
As for how to get rid of a puffy face once it’s already happened? Try giving yourself a face massage. “To reduce puffiness, use a technique known as lymphatic drainage. Gently sweep your fingers from the center of your face, following the natural contours outward, then continue down to your chin and neck. This can help move excess fluids away from your face,” says Shaheen.You can go about this several ways. Ooi recommends using a gua sha, for example, while others prefer to use their hands. “Gua sha is a great method to help prevent and treat facial puffiness, as it works to not only promote the lymphatic system but also stimulates Chinese meridian points to stimulate blood circulation, enhance skin’s oxygen levels, and regulate our internal balance, whilst removing toxins and stagnation,” says Ooi, pointing to the 001 Skincare MicroSculptor No. 3 as her favorite for the job.
No matter your preferred face massage technique, however, it’s important to lubricate your face properly beforehand, stresses Shaheen. “C Antioxidant Glow hydrates and can help reduce friction and provide slip during the massage, or you can use Designer Balm if you prefer a thicker texture,” she explains, and advises starting your massage at the center of your face. “Start at the center, usually the nose or chin, and move outward,” she says. “Use your fingertips to apply gentle pressure and make small upward and outward circular motions.”You can perform a facial massage for about five minutes a day, Shaheen continues. “Consistency is key for seeing results over time.” (And I am proof of that!)Use a cold compress.“Cold compresses first thing in the morning are a great way to combat puffy face,” says Dr. Tull, and Dr. Ko Lamm agrees. “For a quick morning remedy, you can employ a temporary solution,” says Dr. Ko Lamm. “Keep a cold spoon in the freezer or opt for caffeine-infused tea bags. Both methods promote vasoconstriction and reduce swelling effectively.” You can also use an ice roller or ice face mask for seamless application and wear.Apply caffeine.So long as you’re staying well hydrated otherwise, caffeine works both on the inside and the outside of the skin. “Caffeine constricts blood vessels, so drinking coffee or using a face cream with caffeine can help to reverse puffiness,” says Dr. Tull. “The brand 100% Pure offers a facial mask infused with two types of caffeine to combat puffiness: coffee and green tea extract.”Take an antihistamine.“Allergies, sinus congestion, or respiratory issues can lead to nasal congestion. This congestion can obstruct the normal flow of fluids, causing puffiness in the face,” says Shaheen. If your swelling is due to allergies, Dr. Tull advises taking an antihistamine, as advised by your medical provider.Go for a walk.“Exercise is a great way to get your circulation going and redistribute fluid away from the face,” says Dr. Tull, and Shaheen agrees. “Engaging in regular physical activity can help improve circulation and reduce water retention,” she says.Use depuffing skin care.Finally, there are countless skin care products specifically formulated to help depuff the face, such as Dr. Zion x Murad Retinol Eye Mask and Clarins V-Facial Depuffing Mask. “Hydrating Serum and Face Tight are a powerful combination designed to reduce puffiness, hydrate, and tighten the skin, as they’re packed with soothing and inflammation reducing actives,” says Shaheen.If you have puffy eyes in particular, Ooi suggests 001’s Poly-Peptides Focus Contour HA Eye Serum, as it plumps and combats puffiness and dark circles while hydrating, smoothing, and brightening.When to see a doctor“Anyone with sudden onset or painful swelling should seek immediate medical attention,” says Dr. Tull. “Angioedema is a life threatening allergic reaction that presents as sudden severe facial swelling. Painful swelling is a sign that you could have a serious infection.”
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