Cortisol: The stress hormone and its role in the body

Cortisol, also known as the stress hormone, is much better than its reputation. The vital glucocorticoid is produced in the adrenal cortex and plays a central role in many physiological processes. It regulates sleep and fat metabolism , enhances resilience and fitness, and drives athletes to peak performance. In short: It ensures positive stress to remain focused and efficient.

What does cortisol do in the body?

The production of the hormone follows a daily rhythm; typically, cortisol levels are highest in the morning. The level decreases throughout the day, reaching its lowest point at night. This natural fluctuation is crucial for regulating sleep- and wake phase.

Cortisol mobilizes with other hormones such as adrenaline and norepinephrine energy reserves by raising blood sugar levels and increasing blood pressure to prepare the body for a possible "flight" or "fight". This emergency system ensures that we do not become exhausted too quickly and can better allocate our strength. It makes us more efficient in the short term.

The hormone also helps regulate metabolism. It promotes glucose production in the liver and ensures that the body has enough energy to function. At the same time, it influences the intake and storage of fats, proteins, and carbohydrates.

Cortisol also contributes to the maintenance of blood pressure by enhancing the effects of other hormones like adrenaline and constricting the vessels. This is especially important in stressful situations as it helps ensure the circulation of vital organs. At the same time, the stress hormone also fulfills a protective function: it has a positive effect on the immune system and inhibits inflammatory processes.

Cortisol only becomes a problem when it is produced in excess over the long term: If the body releases too much of the stress hormone over a longer period of time, the good mood and positive effect of cortisol turns 180 degrees: From good stress to bad stress, with significant health problems.

© Elisaveta Dushechkina

A persistently elevated cortisol level can cause depression.

Too much cortisol in the blood: Chronic stress makes you sick

A long-term elevated cortisol level, as can occur with constant stress, is harmful to health. Possible negative effects include:

• Weight gain: Increased fat storage, especially in the abdominal area (cortisol belly)• Weakening of the immune system• High blood pressure• Increased blood sugar and blood fat levels.• Water retention in the tissue (edema)• Osteoporosis• Sleep disturbances• Psychological effects such as depression, anxiety, and memory disorders

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How can you lower cortisol levels?

1. Exercise

Moderate physical activities are the best way to reduce stress hormones and activate endorphins. A walk in nature calms the body and mind - just 20 minutes effectively lowers cortisol levels.

2. Good sleep!

The more stressed you are, the worse you sleep. If you have trouble winding down in the evening, you should move more during the day. Rituals help with falling asleep to become more easily tired – for example, eating only a light meal two hours before going to bed and always going to bed at the same time. Turn off your phone and computer at least an hour before falling asleep.

3. Avoid coffee and alcohol!

Both drinks drive up blood pressure and, consequently, cortisol levels.

4. Healthy eating!

A diet rich in omega-3 fatty acids and low in sugar can help prevent high cortisol releases. Integrate foods such as fatty fish (herring, salmon, mackerel), nuts, and leafy greens into the diet plan. Whole grains and fiber-rich fruits and vegetables also help lower cortisol levels.