A high-sodium diet affects not only blood pressure but also impacts skin health through various mechanisms, primarily through fluid retention . This occurs as the body attempts to maintain sodium balance by retaining more water. One study by the Author Manuscript found that excessive salt consumption in diets can lead to skin puffiness , particularly causing facial bloating and water retention.
Why does salt consumption cause puffiness?
When you consume too much salt, your body retains more water to balance out the sodium levels, which can lead to puffiness, especially around the eyes, face, and sometimes the hands or feet. The connection between salt intake and skin puffiness manifests in multiple ways. Current global statistics show adults consume an average of 4,310 mg of sodium daily, which is more than double the World Health Organization's recommended limit of 2,000 mg, equivalent to about one teaspoon of salt.
Excessive salt consumption can lead to dehydration, causing the body to retain water and resulting in visible bloating. High sodium intake can trigger inflammation in the body, contributing to fluid buildup, particularly in sensitive areas like under the eyes.

Other causes of skin puffiness
Various other factors besides salt intake can cause skin puffiness. These include allergies, hormonal fluid retention, dehydration, kidney or heart conditions, sleep deprivation, and inflammatory conditions like eczema. Additional causes encompass sinus congestion, corticosteroid use, thyroid disorders like hypothyroidism, alcohol consumption, poor circulation, injuries, aging, and certain medications, including antidepressants and birth control pills.

How to treat skin puffiness?
Several strategies can help reduce salt-induced skin puffiness. These include increasing water intake to flush out excess sodium, maintaining a balanced diet rich in fresh fruits and vegetables, avoiding processed foods, and consuming natural diuretics like cucumber, watermelon, and asparagus.
Once you reduce your salty diet, drink water, eat a balanced diet, and eat less processed foods that may contain sodium salts, you should see improvement in approximately 2-4 weeks.

Diet tips to reduce skin puffiness
Diet plays a crucial role in overall skin health. Antioxidants found in citrus fruits, berries, and leafy greens, such as vitamins C and E and beta-carotene, support collagen production and provide protection against UV damage.
Omega-3 fatty acids from sources like fatty fish and chia seeds help maintain skin moisture and reduce inflammation. Zinc-rich foods such as pumpkin seeds and nuts aid in healing and collagen production.
Vitamin A, found in carrots and spinach, promotes cell turnover and helps prevent wrinkles. Proper hydration through water-rich foods like cucumbers maintains skin plumpness, while probiotics in yogurt and kefir contribute to gut health and skin clarity. Medical consultation is recommended for persistent or worsening skin puffiness to ensure proper evaluation and treatment.