How To Get Rid of a Puffy Face

You can get rid of a bloated or puffy face by eating a balanced, low-sodium diet, exercising, and getting adequate sleep. Limiting your alcohol intake and staying hydrated help reduce puffiness, too.

The water in your body flows through your bloodstream and in lymph, or fluid that carries immune cells. Swelling occurs if fluid builds up in a specific area, such as your face, hands, legs, and more.

Read on to learn about five simple diet and lifestyle changes that may help reduce the appearance of a puffy face.

1. Drink Less Alcohol

Moderate-to-high alcohol intake may cause a puffy face. Alcohol causes your blood vessels to widen. As a result, the blood vessels beneath the surface of your face may appear larger than normal, causing puffiness.

A study published in 2019 examined the physical effects of heavy drinking, defined as more than eight alcoholic drinks per week, in women. The researchers found that women who drank heavily were likelier to have puffiness under their eyes than others.

Instead of reaching for a glass of red wine with dinner, swap it out for some water. Alcohol dehydrates you, which may cause your body to retain water, Cynthia Sass, RDN, Health's contributing nutrition editor, told Health.

2. Exercise

Swelling may occur if your body retains too much sodium and water. Sodium is an electrolyte, which balances how much water is in your body.

One way to get rid of excess sodium is by sweating. Your body loses large amounts of sodium by sweating, especially while exercising. Staying physically active can lead to weight loss, and any weight changes will appear over time, including on your face.

The Centers for Disease Control and Prevention (CDC) advises moderately exercising for 150 minutes per week. You might split that up into 30 minutes per day, five days per week.

3. Eat a Balanced, Healthy Diet

One of the most common culprits of a puffy face is high salt intake. Too much salt causes your body to retain excess fluids, resulting in facial swelling. For example, processed foods often contain a lot of salt. Those foods may cause inflammation, too, worsening a puffy face.

Limit Inflammatory Foods

Avoid foods that may cause inflammation, such as processed foods, red meat, refined carbs, and sugary drinks. Inflammation may cause swelling, resulting in a puffy face.

Instead, try upping your intake of inflammation-fighting foods like:

• Beans
• Carrots
• Fresh fruits
• Leafy green vegetables (e.g., broccoli, kale, and spinach)
• Peppers
• Pumpkins
• Whole grains

Those foods are rich in antioxidants, fiber, and vitamins that reduce the risk of heart disease.

Reduce Salt Intake

Your body uses sodium to aid muscle and nerve functions and control blood pressure. You get sodium from the salt in your food. Too much salt may cause your body to hold in extra fluid, making your face look bloated.

Experts advise limiting your salt intake to 2,300 milligrams, or about one teaspoon, per day. Check labels for how much sodium is in your food.

Foods with excess sodium usually list salt at the top of the ingredients list and may include:

• Bottled salad dressing
• Canned foods (e.g., anchovies, olives, pickles, and sauerkraut)
• Cheeses
• Processed foods (e.g., bacon, ham, hot dogs, and sausage)
• Snack foods (e.g., chips and crackers)
• Soy and Worcestershire sauces
• Tomato juice

You do not have to cut out those foods entirely. Instead, eat an overall balanced, healthy diet and indulge in moderation. Prioritize fresh fruits and vegetables, which are low in sodium. Cook with seasonings like garlic, herbs, lemon, and pepper.

4 . Get More Sleep

A lack of sleep may have several negative impacts, including causing an inflamed or puffier-than-normal face. A study published in 2022 found that two nights of restricted sleep negatively affected the facial appearance of women who usually got adequate sleep.

Some evidence suggests that sleep deprivation causes inflammation, resulting in swelling. Inflammation is more common in people with chronic sleep deprivation, Chris Winter, MD, a sleep specialist and author of "The Sleep Solution," told Health.

One late night every once in a while probably will not hurt you. Aim for seven to eight hours of sleep each night to keep your body in a natural rhythm.

5. Stay Hydrated

Drinking more water also helps flush out any excess sodium your body is hanging on to from previous salty meals.

Your brain sends signals that increase thirst if your sodium levels are high. As a result, you drink water, which increases urine output. Your body expels excess sodium through urine.

Your age, body weight, and environment impact your water needs. Generally, women need nine cups of fluid daily, while men need 13 cups. You'll need to drink more water to replenish fluids lost through exercising, if it's hot, or when you are sick.

Try boosting the flavor of water if you do not like its lack of taste. For example, add a squeeze of lemon juice or drink flavored sparkling water.

A Quick Review

Diet and other lifestyle habits may cause a puffy face, but you can make changes to help de-bloat. A low-sodium diet, adequate sleep, and exercise help reduce the appearance of a puffy face. Limiting your alcohol intake and staying hydrated may work, too.

Consult a healthcare provider if you have sudden, severely painful facial swelling that does not go away or worsens. Facial swelling is sometimes a sign of an infection or health condition. A healthcare provider can prescribe treatments that address the underlying cause.