“Top 7 Foods and Herbal Teas to Reduce Morning Eye Swelling”

caulocare
Jun 18
7 min read

By Dr. Phumlarp Caulo | Caulo Care, Forest Hill, New York| June 18, 2025

Title: Morning Eye Puffiness: Unveiling the Causes from Western and Chinese Medicine Perspectives

Introduction

Waking up to puffy, swollen eyelids can be both uncomfortable and concerning. While occasional mild swelling is common after a restless night or excessive salt intake, persistent or severe morning eye puffiness may signal underlying imbalances. In this formal blog post, we will explore the primary mechanisms behind periorbital edema from the standpoint of modern Western medicine and Traditional Chinese Medicine (TCM). Understanding these perspectives can help you adopt targeted lifestyle modifications and therapeutic approaches for healthier, brighter eyes upon awakening.

1. Western Medicine Perspective

In Western (biomedical) terms, morning eye puffiness—also called periorbital edema—arises from fluid accumulation and inflammation in the delicate tissues around the eyes. Key contributing factors include:

Fluid Retention
- Salt and Water Balance: High dietary sodium or inadequate hydration shifts fluid into interstitial spaces, notably around the eyes where tissue is loose and vascular permeability is high.
- Hormonal Fluctuations: Cortisol and aldosterone levels vary diurnally; early-morning peaks in these hormones can promote transient fluid retention in the periorbital area.
Venous and Lymphatic Drainage Impairment
- Sleeping Position: Sleeping face down or on one side can impede venous return and lymphatic drainage, leading to unilateral or bilateral puffiness upon waking.
- Underlying Conditions: Congestive heart failure, kidney dysfunction, or thyroid eye disease may impair fluid clearance, exacerbating morning swelling.
Allergic and Inflammatory Reactions
- Allergic Conjunctivitis: Nighttime exposure to allergens (e.g., dust mites, pet dander) can trigger histamine release and vascular leakage in the eyelids.
- Dermatitis and Skin Sensitivity: Topical irritants in creams or makeup applied before bed may induce localized inflammation.
Age-Related Changes
- Skin Elasticity Loss: With aging, periorbital connective tissues weaken and subcutaneous fat pads may herniate, making fluid accumulation more noticeable.
- Muscle Tone Decline: Orbicularis oculi muscle tone decreases, reducing the eye’s capacity to “pump” fluid out of the eyelid tissues during sleep.

2. Traditional Chinese Medicine Perspective

In TCM, morning eye puffiness is viewed as a manifestation of underlying Qi and fluid imbalances. The eyes are said to be governed by the Liver and Kidney channels, with the following pathogenic factors:

Dampness Accumulation (湿, shī)
- Spleen Qi Deficiency: When the Spleen’s transformational and transportive functions weaken, fluids are not properly processed, leading to damp accumulation around the eyes.
- Dietary Factors: Excessive consumption of cold, raw foods or dairy disrupts the Spleen’s Yang, generating internal dampness that settles in the periorbital region.
Qi Stagnation and Blood Stasis (气滞血瘀, qì zhì xuè yū)
- Emotional Stress: Liver Qi constraint from anger or frustration can impede the normal flow of fluids, causing localized swelling.
- Poor Circulation: Blood stasis prevents efficient removal of interstitial fluids, contributing to a heavy, puffy sensation.
Kidney Yang Deficiency (肾阳虚, shèn yáng xū)
- Cold Accumulation: Insufficient Kidney Yang fails to provide the warming impetus for fluid metabolism, resulting in cold–damp retention particularly noticeable in the morning.
- Chronic Fatigue: Long-term fatigue and overwork weaken Kidney Qi, diminishing the body’s ability to balance fluids overnight.
Wind Invasion (风, fēng)
- Exterior Pathogens: Sudden exposure to drafts or cold winds before sleep can invade the superficial channels, disrupting fluid channels around the eyes.

Western Medicine Approach

A. Prevention

Optimize Sleep Position: Sleep on your back with your head slightly elevated (using an extra pillow or adjustable bed) to promote venous and lymphatic drainage.
Limit Evening Sodium and Alcohol: Reduce high-salt foods, processed snacks, and alcoholic beverages at least 4–6 hours before bedtime to minimize overnight fluid retention.
Maintain Adequate Hydration: Drink consistent amounts of water throughout the day (≈1.5–2 L for most adults) so your body is less prone to hoard fluids at night.
Address Allergens: Wash bedding weekly in hot water, use hypoallergenic pillow covers, and keep your bedroom free of dust and pet dander.

B. Initial Treatment

Cold Compress: Apply a cool, damp cloth or chilled gel mask over closed eyes for 5–10 minutes immediately after waking to constrict vessels and reduce swelling.
Gentle Lymphatic Massage: Using your ring finger, lightly stroke from the inner corner of each eye outward along the orbital bone to encourage fluid clearance.
Topical Decongestant Drops (If Indicated): Short-term use of ophthalmic antihistamine/decongestant drops can relieve puffiness linked to allergic conjunctivitis, only under physician guidance.

C. Dietary Recommendations

Potassium-Rich Foods: Bananas, spinach, and sweet potatoes help balance sodium levels and support fluid homeostasis.
Anti-Inflammatory Nutrients: Incorporate berries (e.g., blueberries), fatty fish (e.g., salmon), and walnuts to reduce vascular inflammation.
Limit Refined Carbohydrates: White bread, pastries, and sugary beverages can promote insulin spikes that exacerbate fluid retention.
Herbal Teas with Mild Diuretic Effect: Dandelion or green tea (low-caffeine) may support gentle fluid elimination; avoid excess caffeine close to bedtime.

2. Traditional Chinese Medicine Approach

A. Prevention

Strengthen Spleen Yang: Eat warm, cooked foods (e.g., congee, steamed vegetables) and avoid raw or cold items in the evening to support fluid transformation.
Maintain Regular Sleep Rhythm: Rise before sunrise and retire before 10 pm to harmonize Kidney and Liver channels, preventing damp and stagnation.
Avoid Excessive Damp-Generating Foods: Minimize dairy, fried foods, and sweet desserts, which burden the Spleen and foster internal dampness.

B. Initial Treatment

Acupressure Points:
- BL2 (Zanzhu): Inner eyebrow depressions—apply gentle pressure for 1 minute on each side.
- ST1 (Chengqi): Directly below the pupil, press lightly to open fluid pathways.
Gentle Gua Sha around Orbits: Use a smooth-edged tool (jade or buffalo horn) with light strokes from inner to outer canthus to move dampness.
Moxibustion on Kidney 3 (Taixi): Warmth applied below the medial malleolus supports Kidney Yang and promotes fluid metabolism.

C. Dietary Recommendations

Warm, Qi-Nourishing Soups: Chicken or barley congee with ginger and scallions to invigorate Spleen Yang.
Damp-Resolving Ingredients: Red beans (adzuki), coix seed (yi yi ren), and pumpkin help leach excess fluids.
Avoid “Cold” Foods at Breakfast: Skip iced drinks, raw salads, or yogurt; opt instead for steamed millet or oat porridge.
Herbal Decoction: A simple brew of astragalus (huang qi) and poria (fu ling) can support Spleen function and drain dampness—consult a TCM practitioner for dosing.

Waking up to puffy eyes can dim your confidence and signal underlying fluid imbalance or inflammation. Incorporating targeted foods and herbal brews into your diet can promote fluid homeostasis, support lymphatic drainage, and calm inflammation, both from a Western biomedical standpoint and through the lens of Traditional Chinese Medicine (TCM). Here are seven top recommendations to include in your daily routine.

1. Cucumber

How It Works (West): Over 95% water content, exceeding 95%, helps dilute excess sodium and provides cooling relief to inflamed tissues.
How It Works (TCM): Nature: Cold, Sweet. Clears “Heat” and drains “Damp” from the eyes and superficial channels.
Usage Tip: Slice chilled cucumber and rest over closed eyelids for 5–10 minutes, then enjoy cucumber-infused water throughout the morning.

2. Banana

How It Works (West): High in potassium (≈422 mg/medium banana), which counterbalances sodium-driven fluid retention.
How It Works (TCM): Nature: Neutral, Sweet. Tonifies Spleen Qi and promotes water metabolism.
Usage Tip: Blend into a smoothie with spinach for an electrolyte-rich breakfast.

3. Spinach

How It Works (West): Rich in magnesium and antioxidants (lutein, zeaxanthin) that support blood vessel integrity and reduce capillary leakage.
How It Works (TCM): Nature: Slightly Cool, Sweet. Clears Heat and nourishes Liver Blood, improving circulation around the eyes.
Usage Tip: Lightly sauté with garlic or add raw to a midday salad (if not prone to digestive cold) to maximize nutrient preservation.

4. Sweet Potato

How It Works (West): Provides vitamin A precursors and complex carbohydrates that stabilize blood sugar, minimizing insulin-driven fluid shifts.
How It Works (TCM): Nature: Warm, Sweet. Strengthens Spleen Yang and resolves Dampness in the periorbital region.
Usage Tip: Roast with a drizzle of olive oil and cinnamon for a gut-friendly side dish.

5. Dandelion Tea

How It Works (West): Contains mild diuretic compounds (taraxacin) that promote urinary fluid elimination without excessive potassium loss.
How It Works (TCM): Nature: Neutral to Cool, Bitter. Clears Damp-Heat and unblocks water pathways.
Usage Tip: Steep 1 tsp dried dandelion root in hot water for 5–7 minutes; drink in the late morning.

6. Green Tea (Low-Caffeine)

How It Works (West): Epigallocatechin gallate (EGCG) and antioxidants reduce vascular inflammation and capillary permeability.
How It Works (TCM): Nature: Slightly Cold, Bitter. Clears Heat and supports Spleen function when consumed warm.
Usage Tip: Brew for 2 minutes to limit tannin bitterness; avoid drinking immediately before bedtime.

7. Astragalus–Poria Decoction

How It Works (West): Astragalus polysaccharides support immune modulation; poria (fu ling) acts as a gentle diuretic and anti-inflammatory.
How It Works (TCM): Formula Nature: Warm, Sweet. Tonifies Qi, strengthens Spleen, drains Dampness, and harmonizes fluid balance.
Usage Tip: Simmer 6 g astragalus slices and 10 g poria in 3 cups water until reduced by half; sip in the early afternoon.

Conclusion: Routinely incorporating these seven foods and herbal teas, you address both the biomedical mechanisms (fluid retention, inflammation, lymphatic stasis) and the TCM imbalances (Spleen Qi deficiency, Dampness, Heat) that underlie morning eye puffiness. Consistency is key: pair dietary adjustments with proper hydration, sleep posture, and gentle facial massage to wake up each day with clearer, refreshed eyes.

Dr. Phumlarp Caulo LAc,MsAc,OM,DAHM,Pre-RN

Integrative Medicine Practitioner, bridging Eastern and Western Wisdom.

“Rooted in ancient wisdom, guided by modern science

On this page, we look back at history so you can move forward with health.

I believe in Mother of the Earth, the timeless healer of body and soul.”

This information is only educational and should not be construed as medical advice.

Everything must be balanced, and the suggestions may not apply to you.

A specialist doctor should be consulted for any medical advice or diagnosis.

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Dr. Phumlarp Caulo LA,c, MAc. OM, DAHM