Cortisol: The silent conductor of your body that you may have never taken seriously

Cortisol is a natural hormone that your body produces itself and is made in small organs above your kidneys called the adrenal glands. Since there has been much talk about it lately and its “miraculous” effect on weight loss, it’s only right that we get to know it a bit better. Simply put, you could say it works as an internal manager—to make sure we have enough energy, that our body doesn’t become inflamed unnecessarily, that we even get out of bed in the morning, and that we can survive the (most) difficult moments.

Interestingly, the amount of cortisol in the body changes continuously throughout the day. The highest levels are usually between 7 and 9 a.m., as the body prepares for the new day. By evening, these levels decrease, allowing us to rest and sleep. This daily rhythm is called the circadian rhythm, and if it is disrupted, it can bring all sorts of problems—from fatigue to insomnia and even more serious illnesses.

Why is it called the stress hormone?

When you find yourself in a stressful situation, your body triggers an alarm. In an instant, your cortisol (and several other substances) rises to help the body survive. The body receives extra energy, the heart starts beating faster, and the muscles are readier for movement.

Interestingly, in the past, during our ancestors’ times, this worked as an excellent defense mechanism. If they encountered a bear, cortisol would enable them to either run away or fight successfully for their lives. Today, there are no more bears (or we encounter them very rarely), but there are other types of stress that have a similar effect (loans, bosses, children, etc.). And this is where the problem arises…

If cortisol stays elevated for a longer period—which often happens during chronic stress—it starts to do harm. Wounds heal more slowly, we sleep worse, we eat more (especially sweet and fatty foods), we gain weight mostly around the abdomen, and the immune system begins to weaken. According to WHO data from 2023, as many as 75% of people in the Western world live with chronic stress, which also affects their hormonal balance.

But what if cortisol is too low?

Interestingly, many people fear high cortisol, but not enough is said about what it means if you have too little. A lack of this hormone can cause severe fatigue, unusual weight loss, low blood pressure, and even depression. Many people wander from doctor to doctor for years without receiving the right diagnosis.

One possible, though rare, problem is the so-called Addison’s disease. This is a condition where the adrenal glands do not produce enough cortisol. Such people need hormone replacement therapy, otherwise, their lives can be at risk.

How do you find out if you have a problem?

If you suspect you have an issue with cortisol, it can be checked with a simple blood test, usually done in the morning between 7 and 9 a.m. Why at that time? Because the values are highest then, which allows for better comparison with the reference values. But beware: just going to the doctor or having your blood drawn can itself trigger stress in some people, and that on its own will increase cortisol!

That’s why it’s very important to take into account multiple factors when interpreting the results: were you under stress during the test, did you eat before the test, how much did you sleep, are you taking any medication, and so on. All these things can affect the result.

A study published in Endocrine Reviews in 2021 showed that 12% of the population occasionally experiences elevated morning cortisol due to external factors—not because of disease.

How to naturally regulate cortisol?

Both folk medicine and modern science offer several ways for you to influence your cortisol levels:

• Sleep: At least 7–9 hours of quality sleep per night. Lack of sleep has been proven to increase cortisol—after just one sleepless night, this hormone can rise by as much as 50%!
  
  
• Exercise: Moderate physical activity, such as walking, swimming, or yoga, lowers cortisol. But too much intense exercise (for example, long runs every day) can actually increase it, especially if you already live under stress.
  
  
• Food: Interestingly, certain foods influence cortisol. For example, dark chocolate, bananas, licorice root tea, and fermented foods (like sauerkraut or kefir) help regulate stress hormones. It’s also recommended to consume omega-3 fatty acids, which are found in flax seeds, nuts, and fish.
  
  
• Breathing exercises and meditation: Increasing research (e.g., a study at Harvard Medical School, 2018) shows that just 10 minutes of deep breathing per day reduces cortisol by an average of 20% over four weeks.
  
  
• Herbs: Among traditional remedies, so-called adaptogenic herbs have proven extremely beneficial. These are plants that help the body regulate stress. The most well-known are ashwagandha, rhodiola, and holy basil (also known as tulsi). According to studies published in Phytotherapy Research, taking ashwagandha in doses of 300 mg per day twice daily can reduce cortisol by 30% in six weeks.
  
  
• Water: Dehydration is a silent trigger of stress. Drink enough—at least 2 liters a day. The body perceives a lack of water as a crisis, which activates the release of cortisol.

Why should you care about cortisol?

You may be wondering why you should even care about whether you have too little or too much cortisol. The truth is, it’s not just about tiredness, bad mood, or sleepless nights. Long-term cortisol imbalances can lead to more serious illnesses: type 2 diabetes, obesity, high blood pressure, depression, and even cardiovascular disease.

Statistics show that people with long-term elevated cortisol have a 40% higher risk of heart and vascular disease. They also have three times greater likelihood of developing depression.

So what can you do?

If you often feel exhausted, irritable, sleep poorly, or notice changes in your weight (without a clear reason), it’s a good idea not to ignore it. Cortisol isn’t an enemy, but an important player in your body’s orchestra—but if it plays too loudly, it can ruin the whole melody.

Instead of searching for instant solutions, start with the basics. Prioritize regular sleep, healthy eating, exercise, and a few minutes of calm every day. And if you think it’s a more serious issue, don’t hesitate to consult a doctor—preferably one who will listen to you holistically and not just look at numbers on a lab result.

In conclusion: Cortisol is not just a hormone, but a mirror of your lifestyle. If you ensure balance, cortisol will work for you—as a silent helper, not as an enemy. And that’s the very best thing you can do for yourself.

Information on this website is for educational purposes only and is not medical advice.