How to Beat Holiday Puffiness: Russian Experts Share New Guidelines
Facial puffiness after the holidays is a common issue, often caused by overindulgence in whole foods and drink. The body signals it needs to restore balance, according to new guidelines from Russian health experts. These recommendations, released on January 13, 2026, explain how to reduce swelling effectively.
The Department of Plastic and Reconstructive Surgery at Pirogov Russian National Research Medical University highlighted that morning puffiness is not fat or cellulite. Instead, it results from fluid retention, often triggered by excess salt in the diet. Salt attracts water, causing it to linger in tissues.
To combat this, experts advise cutting out salt, pickled foods, canned goods, fast food, and processed meals for 5-7 days. Alcohol, coffee, and sugary carbonated drinks should also be avoided during this period. These substances worsen swelling by expanding blood vessels and disrupting lymphatic flow. Rehydration plays a key role in recovery. Drinking 1.5-2 litres of still water daily helps flush out excess fluids. Foods with natural diuretic effects—such as cucumbers, zucchini, watermelon, celery, parsley, and cranberries—can speed up the process. Potassium-rich foods like bananas, avocados, buckwheat, spinach, and dried apricots further support balance. Sleep quality matters too. A full 7-8 hours nightly reduces puffiness, while elevating the head with an extra pillow prevents fluid buildup. Facial massage and contrast washing (alternating warm and cool water) also stimulate lymphatic drainage.
The guidelines stress that facial puffiness is temporary and manageable with the right steps. By adjusting diet, hydration, and sleep habits, swelling can be reduced within days. The recommendations aim to help people recover quickly after festive excesses.
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