Do you go to bed early to get enough sleep, don’t drink alcohol at night and still find yourself with a swollen and wrinkled face in the morning? Most of the time it is due to fluid retention and can be solved. Facial swelling can be due to several reasons.

10 causes of a swollen face when you wake up

These ten reasons may be behind the swelling of the face when you wake up. In many cases, making a simple change in lifestyle can solve the problem.

1. Too much salt at dinner

If you’ve added too much salt to your dinner, it may be a reason for waking up with a swollen face. Salt retains water in the tissues, causing it to accumulate between cells. Just eight grams of salt can retain up to a liter of water in the body.

To reduce salt consumption, you can add it to dishes at the table, rather than during cooking. To add flavor you can use spices, garlic or «low sodium salt.»

In this video you have 3 healthier alternatives to salt.

2. You drank too much

In fact, water retention can be the result of drinking too much water. Drinking a lot is healthy, but It should be spread throughout the day.

If you drink large amounts at night, the distribution and elimination of the liquid becomes difficult stay lying down for hours, especially if you sleep on your stomach.

You can drink diuretic infusions throughout the day, such as nettle, to keep your fluid balance balanced.

3. Sensitivity to flavor enhancers

People who are sensitive to flavor-enhancing additives, such as glutamate or yeast extract, can often suffer from problems with a puffy face. It is logical, then Enhancers contain sodium in their composition.

Flavor enhancers They are used in ultra-processed products, not very recommended. Remember that the best diet is based on whole, natural foods prepared by yourself.

4. Hormonal fluctuations

For many women, before and during menstruation, fluid retention in the face, breasts, feet, and calves increases. This is because The level of progesterone in the blood decreases and the level of estrogen increases.

It is important to drink throughout the day and reduce salt consumption.

Asparagus, natural pineapple and diuretic infusions have a draining effect. Exercise and sports also help.

5. Too little exercise

Did you spend the whole day sitting? This could also be a cause of fluid retention, since Lack of exercise causes fluid to accumulate in the body and be more difficult to eliminate.

Go for a walk or exercise. Sweating is a good solution to get rid of water retention, among other things.

If you sit at your desk during the day, make sure you get up every hour.

6. Swelling due to allergies

Animal hair, pollen, dust, mites, histamine or lactose intolerance… there are many factors that can trigger an allergy.

The swelling of the face, especially eyelids and eye bags, It could be a symptom of an allergy. Itchy eyes and runny nose without feeling like you have a cold are almost sure signs of an allergy.

Clarify with your doctor if you have allergies. Until then, Try a cold washcloth.

Besides, change bedding regularly and wash your hair before going to bed, to minimize contact with allergens in bed.

7. A pillow that is too soft

When your body is in a horizontal sleeping position, The lymphatic system has more difficulty eliminating fluids. As a consequence, they accumulate on the face.

Lie down with your head a little higher than your feet so the liquid can circulate better. A pillow that is not too soft also helps.

8. You ate too many carbohydrates

Eat too many carbohydrates can also cause water retention and a swollen face. The liver stores up to 150 g of carbohydrates while the muscle cells store them as glycogen. They can add up to 600 g.

Each gram of glycogen can retain 2.7 to 3 grams of water in the body. If you eat a lot of carbs and salt at night, there is a good chance that you will have a swollen face in the morning.

9. Low potassium diet

The mineral Potassium is responsible, among other things, for regulating water balance in the body.

Eating too much sodium and not enough potassium can lead to water retention and a puffy face. Therefore, make sure you consume 2,000 to 2,500 mg of potassium per day. Vegetables in general are rich in potassium, but foods such as:

• dried fruit
• Bananas
• Raspberries
• Kiwi
• Coles
• Pepper
• Tomatoes
• Pumpkin

10. Lactose intolerance

Swelling in your face could also indicate lactose intoleranceor simply excessive consumption of dairy products.

The enzyme responsible for processing lactose is produced in less quantity as we age. The result is blemishes and pimples on the chin, dark circles and puffy eyelids.

Try avoiding dairy products for a while or at least reduce your consumption. If your skin has improved after a few weeks and looks less puffy, you may want to look into alternatives to dairy.

Quick tips against a swollen face

1. Drink water: After you wake up, drink enough fluids to eliminate water retention from your body and tissues. It is best to drink a glass of water, which also helps stimulate metabolism and digestion.
2. Cold: Place two teaspoons in the freezer for 10 minutes, then place them with the convex side under your eyes to reduce puffiness.
3. Tea bags: If you have regular problems with water retention in the morning, you can boil two tea bags (green or black tea) in the evening and store them in the refrigerator overnight. Place cold tea bags over your eyes for a few minutes, which will relieve facial puffiness.
4. Ice water: If you have little time in the morning, this trick will help you: fill the sink with very cold water (you can add ice) and submerge your face for a few seconds.
5. Cucumber slices: Cucumber slices provide freshness and moisture. Place them over your eyes for 10 to 15 minutes to relieve puffiness and dark circles.
6. Caffeine: A facial mask with caffeine has a tightening effect on the skin and promotes blood circulation.
7. Massage: A massage with a silicone bristle brush promotes blood circulation, which loosens lymphatic congestion and eliminates fluid accumulations.
8. Jade roller: A jade roller kept in the refrigerator can work wonders. A facial massage with the roller stimulates blood circulation and has a refreshing effect.
9. Face yoga: Anti-aging exercises for the face improve circulation and reduce puffiness.
10. Quark-type fresh cheese wrap: Quark is a popular home remedy for swollen face. Generously apply the quark to a clean cloth, fold it and place it on your face. The quark wrap is refreshing and decongestant.