Cortisol - what is it, how does it affect the body and how to lower it?

Cortisol, often called "stress hormone", is one of the most important hormones in the human body, performing important functions in the regulation of many metabolic and physiological processes. Although its name is mainly associated with stress, cortisol plays a much broader role, affecting the immune system, metabolism, water and electrolyte management and the body's response to inflammation. In this article, we will discuss exactly what cortisol is, how it works, what the effects of its elevated level can be and how to effectively reduce its concentration.

What is cortisol?

Cortisol is a steroid hormone, which is produced by the adrenal cortex, small glands located on the upper part of the kidneys. It belongs to the group of glucocorticoids, hormones responsible for regulating metabolic changes, the body's response to stress and inflammation control. Cortisol is synthesized from cholesterol and released into the bloodstream in response to signals from the hypothalamus and pituitary gland, especially in stressful situations.

Cortisol has a number of important functions in the body:

Metabolism regulation - cortisol affects the metabolism of proteins, fats and carbohydrates, increasing the availability of glucose in the blood, which is especially important in situations requiring rapid energy mobilization. Response to stress - In stressful situations, cortisol helps the body adapt to new conditions, increasing the level of glucose, suppressing the functions of the immune system and regulating blood pressure. Inflammation control - cortisol acts as a natural anti -inflammatory agent, inhibiting an excessive immune response, which is important for preventing tissue damage during chronic inflammation.

How does cortisol work? - examples

Cortisol acts on many systems and organs, and its influence can be observed at different levels of the body's functioning. Here are some examples of how cortisol affects the body:

• Nervous system -Cortisol affects the hypothalamic-pittel-nadercza (HPA) axis, which is important for regulating the response to stress. Increased cortisol levels affect the functioning of the brain, especially the areas responsible for memory and emotions such as hippocampus. A high level of cortisol can lead to problems with memory, concentration and increased susceptibility to anxiety and depression.
• Immune system - cortisol suppresses the activity of the immune system, which in a short period can be beneficial because it reduces the risk of excessive inflammatory reaction. However, a long -term increase in cortisol levels can weaken immunity, increasing susceptibility to infections and autoimmune diseases.
• Metabolism - cortisol increases gluconeogenesis in the liver, i.e. the process of transforming amino acids and fat into glucose. Thanks to this, the body has access to additional energy, but a chronically increased level of cortisol can lead to insulin resistance, abdominal obesity and metabolic disorders.
• Cardiovascular system - cortisol regulates blood pressure by increasing the sensitivity of blood vessels to catecholamines (adrenaline and noradrenaline). However, a chronically elevated level of cortisol can lead to hypertension, increasing the risk of cardiovascular disease.

What is the high level of cortisol?

Increased cortisol levels are usually the body's response to stress, both physical and mental, but the chronically elevated level of this hormone may indicate various disorders and disease states. The high level of cortisol often results from prolonged stress, both emotional and physical, which leads to constant secretion of this hormone, which may result in many health problems. Cushing syndrome, a rare disease in which the adrenal glands produce excessive amounts of cortisol, is often caused by the tumors of the pituitary gland or adrenal glands. Obesity, especially abdominal obesity, is also associated with increased cortisol levels, which can create a vicious circle in which excessive body weight leads to a further increase in the level of this hormone. People suffering from depression often have elevated cortisol levels, which is associated with chronic emotional stress and HPA axis disorders. In addition, long -term use of steroid drugs, such as prednisone, can cause a blood cortisol level. The persistent high level of cortisol can lead to serious health consequences, such as hypertension, diabetes, muscle weakness, osteoporosis and mental disorders.

Too high cortisol levels - symptoms

Symptoms associated with excess cortisol may be varied and often non -specific, which hinders their diagnosis. Chronically elevated cortisol levels are most often manifested by excessive fatigue, which is not inferior despite rest and weakness. People with high levels of cortisol often notice an increase in body weight, especially in the abdomen, which is the result of cortisol favorable to the accumulation of fat in this part of the body, which in turn is associated with a higher risk of metabolic diseases. Sleep problems are also common because cortisol affects the daily rhythm, and its elevated level at night can lead to difficulty falling asleep and intermittent sleep. Mood changes, such as emotional fluctuations, irritability, anxiety and depression, can also occur at a high level of cortisol. Chronic excess of this hormone can lead to muscle catabolism, which is manifested by weakness and loss of muscle mass. In addition, a high level of cortisol can negatively affect the skin, causing acne, skin stress and difficulties in wound healing, as well as weakening the immune system, increasing susceptibility to infections.

Cortisol test - price and how to prepare for it?

Cortisol level testing is an important diagnostic tool that allows the adrenal function to assess and identify disorders associated with excess or deficiency of this hormone. Cortisol can be measured in several ways: in the serum of blood, urine or saliva, while the serum cortisol levels are most often performed, which allows you to assess its concentration at different times of the day, taking into account the daily rhythm - cortisol reaches the highest level in the morning, and the lowest in the evening. Preparation for the examination requires compliance with several rules: it is recommended that the test is carried out on an empty stomach, usually in the morning to get the most accurate results; avoiding stressful situations before the examination, because stress can increase the level of cortisol; and resignation from intensive physical activity a few days before the examination so that the results are not disturbed. The cost of testing the cortisol level may vary depending on the laboratory and usually ranges from 50 to 150 PLN, and in some cases, especially if the examination is commissioned by a doctor as part of disease diagnostics, it can be reimbursed by the National Health Fund (NFZ).

Stress hormone - norm

The standard of cortisol levels varies depending on the time of day in which the test is performed, and from the type of sample (blood, urine, saliva). Typical reference values ​​for blood cortisol are: In the morning (6: 00-8: 00): 138-635 Nmol/L (5-23 µg/dl) In the evening (18: 00-22: 00): 83-359 Nmol/L (3-13 µg/dl) It should be remembered that reference values ​​may vary slightly depending on the laboratory and the measurement method. Values ​​above the norm may indicate hyperthyroidism of the adrenal cortex or other disorders, such as Cushing's syndrome, while the values ​​below normal may be a sign of hypothyroidism such as Addison's disease.

How to lower cortisol levels?

Lowering the level of cortisol is important for improving health and well -being, especially in situations of chronic stress. There are many effective strategies that can help regulate this hormone. Regular use of relaxation techniques, such as meditation, yoga or deep breathing, can effectively reduce cortisol levels, because relaxation reduces tension and stress, which has a positive effect on the functioning of the HPA axis. Also, a healthy diet, rich in fruit, vegetables, whole grain products and proteins, can stabilize blood sugar levels and reduce cortisol levels, and avoiding processed foods, simple sugars and excess caffeine additionally supports the regulation of this hormone. Moderate, regular physical activity, such as walking, swimming or cycling, helps to reduce cortisol levels, but it is important not to overdo the intensity of training, because excessive effort can lead to an increase in its level. The right amount of sleep, amounting to 7-9 hours a day, and regular falling asleep are important for maintaining the correct level of cortisol, because lack of sleep or its irregularity can increase it. Some dietary supplements, such as Ashwagandha, Omega-3 or phosphatidyloserin, can also support the lowering of cortisol levels, but before starting supplementation it is worth consulting a doctor or dietitian. In addition, effective stress management by avoiding excessive mental burdens, developing healthy interpersonal relationships and taking care of the balance between work and private life can significantly reduce the level of this hormone.

Summary

Cortisol is an important hormone in the body, responsible for regulating many processes, especially in stressful situations. Although his role is necessary for survival, a chronically elevated level of cortisol can lead to numerous health problems. Understanding the mechanisms of cortisol, recognition of the symptoms of its excess and the use of appropriate strategies to reduce its level can significantly improve the quality of life and health. Regular testing of cortisol levels and care for emotional and physical balance are important for maintaining a healthy level of this hormone.

Footnotes

Sapolsky, R. M., Romero, L. M., & Munck, A. U. (2000). How do Glucocorticoids influence stress responses? Integrating Permissive, Suppressive, Stimulators, and Preparationive Actions. Endocrine Reviews, 21 (1), 55-89. Kudielka, B. M., & Kirschbaum, C. (2005). Sex differences in hpa axis responses to stress: a review. Biological Psychology, 69 (1), 113-132. Nieman, D. C., & Pedersen, B. K. (1999). Exercise and Immune Function: Recent Developments. Sports Medicine, 27 (2), 73-80. McEwen, B. S. (2008). Central Effects of Stress Hormones in Health and Disease: Understanding the Protective and Damaging Efists of Stress and Stress Mediators. European Journal of Pharmacology, 583 (2-3), 174-185.