Cortisol is a natural hormone produced by the body itself and is produced in small organs above your kidneys, called the adrenal glands. As there has been a lot of talk about it lately and its miraculous impact on weight loss, it is important to get to know it better. In simple terms, you could say that it acts as an internal manager, ensuring we have enough energy, that our body doesn't ignite unnecessarily, that we get out of bed in the morning, and that we can survive the toughest moments.

Interestingly, the amount of cortisol in the body changes throughout the day. The highest values are usually between 7 and 9 in the morning, when the body is preparing for a new day. By evening, these values decrease, allowing us to rest and sleep. This daily rhythm is called the circadian rhythm, and if disrupted, it can lead to various 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. Cortisol and a few other substances are quickly increased, helping your body survive. It gives you extra energy, your heart starts beating faster, and your muscles are more prepared for movement.

Interestingly, in the past, in the times of our ancestors, this worked as an excellent defense mechanism. If they encountered a bear, cortisol enabled them to either escape or successfully fight for their lives. Today there are no more bears (or at least we encounter them very rarely), there are other types of stress that have a similar effect (debts, bosses, children ...). And here lies the problem ...

If cortisol remains elevated for an extended period, which often happens in chronic stress, it starts to do harm. Wounds heal more slowly, sleep worsens, we eat more (especially sweet and fatty foods), we gain weight mainly around the abdomen, and the immune system starts weakening. According to the World Health Organization (WHO) data from 2023, 75% of people in the Western world are believed to live with chronic stress, which also affects their hormonal balance.

What if there is too little cortisol?

Interestingly, many fear high cortisol levels, but little is said about what it means if there is too little. A deficiency in this hormone can cause severe fatigue, unusual weight loss, low blood pressure, and even depression. Many wander from doctor to doctor for years without getting the right diagnosis.

One of the possible, but rare, issues is called Addison's disease. It is a condition in which the adrenal glands do not produce enough cortisol. Such people require hormone replacement therapy, otherwise, their lives could be in danger.

How to determine if you have issues?

If you suspect you have cortisol issues, it can be checked with a simple blood test, usually in the morning between 7 and 9 am. Why at that time? Because that's when values are highest, allowing for better comparison with reference values. But be careful: just the fact of going to the doctor or having your blood drawn can trigger stress in some people, causing cortisol levels to rise on their own!

It is crucial to consider various factors when reading the results: whether you were stressed during the test, whether you ate anything before the test, how much you slept, whether you are taking any medications, and so on. All of these can affect the result.

A study published in the journal Endocrine Reviews in 2021 showed that as much as 12% of the population occasionally have elevated morning cortisol levels due to external factors, not because of a disease.

How to naturally regulate cortisol?

In traditional and modern medicine, there are several ways to influence cortisol levels on your own:

• Sleep: Get at least 7-9 hours of quality sleep per night. Lack of sleep has been proven to increase cortisol levels - 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. However, too much intense exercise (e.g., long runs every day) can actually raise it, especially if you are already under stress.
  
  
• Food: It is interesting how certain foods affect cortisol. For example, dark chocolate, bananas, licorice root tea, and fermented products (such as sauerkraut or kefir) help regulate stress hormones. It is also recommended to consume omega-3 fatty acids found in flaxseed, nuts, and fish.
  
  
• Deep breathing exercises and meditation: More and more research, such as a study at Harvard Medical School in 2018, shows that just 10 minutes of deep breathing daily can lower cortisol by an average of 20% in four weeks.
  
  
• Herbs: Among traditional remedies, so-called adaptogenic herbs have proven to be extremely beneficial. These are plants that help the body regulate stress. The most well-known among them are ashwagandha, rhodiola, and holy basil (tulsi). According to research published in the journal Phytotherapy Research, consuming 300 mg of ashwagandha twice a day can lower cortisol by 30% in six weeks.
  
  
• Water: Dehydration is a silent stress trigger. Drink enough – at least 2 liters per day. The body without water perceives a crisis, leading to the release of cortisol.

Why should you be interested in cortisol?

You may be wondering why you should even be concerned about whether you have too much or too little cortisol. The truth is, it's not just about fatigue, 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 diseases.

Statistics show that people with prolonged elevated cortisol levels have a 40% higher risk of developing cardiovascular diseases. They are also three times more likely to develop depression.

What can you do then?

If you often feel drained, irritable, sleep poorly, or notice changes in weight (without a clear reason), it's important not to overlook these signs. Cortisol is not an enemy but an important player in your body's orchestra - but if it plays too loud, it can ruin the whole melody.

Instead of looking for instant solutions, start with the basics. Ensure regular sleep, a healthy diet, exercise, and a few minutes of peace every day. And if you think it's a serious issue, don't hesitate to consult a doctor - one who will listen to you holistically and not just look at the numbers in the lab report.

In conclusion: Cortisol is not just a hormone but a mirror of your lifestyle. If you maintain balance, even cortisol will work in your favor – as a silent assistant, not an enemy. And that's the most you can do for yourself.