{"id":2111,"date":"2021-10-01T08:47:00","date_gmt":"2021-10-01T05:47:00","guid":{"rendered":"https:\/\/sandraporthan.com\/should-we-stress-about-cortisol\/"},"modified":"2025-07-14T13:05:23","modified_gmt":"2025-07-14T10:05:23","slug":"kannattaako-kortisolista-stressata-kortisoli","status":"publish","type":"post","link":"https:\/\/sandraporthan.com\/fi\/kannattaako-kortisolista-stressata-kortisoli\/","title":{"rendered":"Kannattaako kortisolista stressata?"},"content":{"rendered":"\r\n<p>Hyvinvointimme kannalta on olennaista ymm\u00e4rt\u00e4\u00e4, miten tukea terveellist\u00e4 kortisolin vuorokausieritysrytmi\u00e4. Erityisesti, jos koet negatiivista stressi\u00e4, kortisolin toiminnan sek\u00e4 teht\u00e4vien ymm\u00e4rt\u00e4minen kehossamme on t\u00e4rke\u00e4\u00e4.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading thin-font\"><span style=\"font-size: 75%;\"><em>Mit\u00e4 on kortisoli?<\/em><\/span><\/h2>\r\n\r\n\r\n\r\n<p>Kortisoli hormoni on monelle tuttu, sill\u00e4 se liittyy monen kokemaan negatiiviseen stressiin. Olen kirjoittanut stressist\u00e4 aikaisemmin,<a href=\"https:\/\/www.sandraporthan.fi\/blogi\/otsikko-3\" target=\"_blank\" rel=\"noopener\"> t\u00e4\u00e4lt\u00e4<\/a> p\u00e4\u00e4set tekstiin. Kortisoli on glukokortikoidihormoni, joka muodostuu kehossa kolesterolista. Muita steroidihormoneja on esimerkiksi DHEA ja aikaisemmista blogiteksteist\u00e4 tutut estrogeeni, progesteroni ja testosteroni.<\/p>\r\n\r\n\r\n\r\n<p>Kortisoli on HPA-akselin (HPA, hypotalamus-aivolis\u00e4-lis\u00e4munuainen) eritt\u00e4m\u00e4 ensisijainen stressivaste hormoni. Kortisoli ei siis toimi yksin, vaan on osa aivojen ja lis\u00e4munuaisen monimutkaista suhdetta.<\/p>\r\n\r\n\r\n\r\n<p>Jotta voimme ymm\u00e4rt\u00e4\u00e4 kortisolin teht\u00e4vi\u00e4 kehossa, meid\u00e4n tulee ensin ymm\u00e4rt\u00e4\u00e4 kortisolin luonnollista vuorokausierityst\u00e4. Kortisoli noudattaa erityksess\u00e4 p\u00e4ivitt\u00e4ist\u00e4 rytmi\u00e4, jossa eritys on korkeimmillaan aamulla ja laskee p\u00e4iv\u00e4n aikana, saavuttaen alimman pisteen keskiy\u00f6ll\u00e4. Her\u00e4\u00e4misen yhteydess\u00e4 kortisolitaso nousee keskim\u00e4\u00e4rin noin 50% aamun ensimm\u00e4isen 30-40 minuutin aikana. T\u00e4t\u00e4 her\u00e4\u00e4misvastetta kutsutaan cortisol awakening response eli CAR.\u00a0<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading uppercase\">Mitk\u00e4 ovat kortisolin t\u00e4rkeimm\u00e4t teht\u00e4v\u00e4t kehossamme?<\/h3>\r\n\r\n\r\n\r\n<p>Monesti kortisolista ajatellaan, ett\u00e4 se on \u201dhuono\u201d tai \u201dpaha\u201d hormoni, koska se liitet\u00e4\u00e4n stressiin. Kortisoli on kuitenkin elimist\u00f6ss\u00e4mme elint\u00e4rke\u00e4 ja HPA akselin toimiessa optimaalisesti, kortisoli auttaa meit\u00e4 voimaan hyvin.\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-heading\"><strong>Kortisolin hyv\u00e4t puolet:\u00a0<\/strong><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><span style=\"font-size: 90%;\"><strong>Aineenvaihdunnan tuki:<\/strong> ohjaa kehon rasvojen, proteiinien ja hiilihydraattien k\u00e4ytt\u00f6\u00e4.<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: 90%;\"><strong>Nostaa verensokeria:<\/strong> stressihormonin eritys huolehtii riitt\u00e4v\u00e4st\u00e4 sokeripitoisuudesta \u201dtaistele tai pakene\u201d -vasteessa.<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: 90%;\"><strong>Immuunij\u00e4rjestelm\u00e4n peruspilari:<\/strong> kehossa luonnollinen kortisoli tekee saman mit\u00e4 hydrokortisonivoide iholla.<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: 90%;\"><strong>Uni-valverytmin s\u00e4\u00e4tely:<\/strong> kortisoli auttaa tuntemaan olosi valppaaksi ja pirte\u00e4ksi her\u00e4tty\u00e4si.<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: 90%;\"><strong>Luuntiheyden yll\u00e4pito:<\/strong> normaalit kortisolitasot yll\u00e4pit\u00e4v\u00e4t luustoterveytt\u00e4.<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: 90%;\"><strong>Verenpaineen s\u00e4\u00e4tely:<\/strong> yhdess\u00e4 aldosteronin kanssa kortisoli osallistuu verenpaineen s\u00e4\u00e4telyyn.<\/span><\/li>\r\n\r\n\r\n\r\n<li><span style=\"font-size: 90%;\"><strong>Mielenterveys:<\/strong> kortisoli vaikuttaa my\u00f6s k\u00e4ytt\u00e4ytymiseen, kognitioon ja mielialaan.<\/span><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading uppercase\">Miten tukea lis\u00e4munuaisten toimintaa ja n\u00e4in ollen kortisolia luonnollisesti?<\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-heading\"><strong>Ravinto:\u00a0<\/strong><\/p>\r\n\r\n\r\n\r\n<p>Verensokerin tasapainottaminen on oleellisen t\u00e4rke\u00e4\u00e4 my\u00f6s lis\u00e4munuaisen ja stressihormonien kannalta. Riitt\u00e4v\u00e4 proteiinin ja rasvan saanti tasapainottaa ateriakohtaista verensokerivaikutusta. Kannattaa siis huolehtia, ett\u00e4 jokaisella aterialla on riitt\u00e4v\u00e4sti proteiinia, minimiss\u00e4\u00e4n 20-30g. Lis\u00e4ksi hyv\u00e4t rasvat kuten avokadot, oliivi\u00f6ljy, villikala, p\u00e4hkin\u00e4t ja siemenet tukevat verensokerin tasapainottamista. Poistamalla kaikki sokerit sek\u00e4 valkojauhotuotteet voit est\u00e4\u00e4 verensokerin nopeaa nousua. Luonnollisesti my\u00f6s hiilihydraattien k\u00e4yt\u00f6n suhteuttaminen kulutukseen on avainasemassa.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-heading\"><strong>Ravintolis\u00e4t:\u00a0<\/strong><\/p>\r\n\r\n\r\n\r\n<p>B-vitamiineista erityisesti B5-vitamiini on v\u00e4ltt\u00e4m\u00e4t\u00f6n kortisolin tuotannolle. Ravinnossa parhaita l\u00e4hteit\u00e4 ovat esimerkiksi naudan maksa ja auringonkukan siemenet. My\u00f6s riitt\u00e4v\u00e4st\u00e4 C-vitamiinin saannista kannattaa pit\u00e4\u00e4 huolta. Sitrushedelm\u00e4t, mansikat ja oikeastaan kaikki tuoreet vihannekset ovat erinomaisia C-vitamiinin l\u00e4hteit\u00e4. Magnesiumin saanti j\u00e4\u00e4 monella my\u00f6s alle suosituksen, joten sen suhteen saattaa olla t\u00e4ydent\u00e4misen tarvetta.<\/p>\r\n\r\n\r\n\r\n<p>Adaptogeeniset yrtit voivat my\u00f6s tukea lis\u00e4munuaisen toimintaa. Muutamia hyvi\u00e4 adaptogeenisia yrttej\u00e4 on mm. Siperian ginseng, maca, ruusujuuri sek\u00e4 ashwagandha, cordyceps ja reishi.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-heading\"><strong>El\u00e4m\u00e4ntavat:<\/strong><\/p>\r\n\r\n\r\n\r\n<p>El\u00e4m\u00e4ntavoista rentoutuminen, sopivan rauhallinen el\u00e4m\u00e4nrytmi, meditaatio, luonnossa liikkuminen, jooga, venyttely, tanssi, yst\u00e4vien kanssa ajan viett\u00e4minen ja leikkiminen on sopivia palautuskeinoja. Aamulla kannattaa menn\u00e4 ulos heti her\u00e4tty\u00e4, sill\u00e4 auringon valolle altistuminen auttaa s\u00e4\u00e4telem\u00e4\u00e4n vuorokausi rytmi\u00e4.\u00a0<\/p>\r\n\r\n\r\n\r\n<p>On my\u00f6s t\u00e4rke\u00e4\u00e4 varmistua siit\u00e4, ett\u00e4 ymp\u00e4rist\u00f6si, ihmiset, ty\u00f6 ja koti ovat arvojesi mukaisia. Moni saattaa kokea syv\u00e4\u00e4 tyytym\u00e4tt\u00f6myytt\u00e4 esimerkiksi ty\u00f6el\u00e4m\u00e4ss\u00e4, mutta eiv\u00e4t l\u00f6yd\u00e4 tiet\u00e4 ulos oravanpy\u00f6r\u00e4st\u00e4. T\u00e4ll\u00f6in on t\u00e4rke\u00e4\u00e4 l\u00f6yt\u00e4\u00e4 jokin intohimo kuten projekti, harrastus tai muu el\u00e4m\u00e4nteht\u00e4v\u00e4, jolle voi p\u00e4ivitt\u00e4in antaa aikaa, aluksi riitt\u00e4\u00e4 vain 15 min. Pikkuhiljaa se voi avata mahdollisuuksia ja ajattelua aivan uudenlaisesta el\u00e4m\u00e4ntyylist\u00e4!<\/p>\r\n<h3 class=\"uppercase\">Yhteenveto<\/h3>\r\n<p>Jos kaipaat tukea stressinhallintaan ja hormonien tasapainottamiseen arjessa, <a href=\"https:\/\/sandraporthan.com\/fi\/hormone-harmony\/\" target=\"_blank\" rel=\"noopener\"><strong>Hormone Harmony<\/strong><\/a> -ohjelma tarjoaa tietoa kokonaisvaltaista tietoa hyvinvoinnin vahvistamiseen, ja auttaa palauttamaan hormonitasapainon.<\/p>\r\n\r\n\r\n\r\n<p>Jos haluat saada tarkempaa dataa omasta hormonitoiminnastasi, tutustu DUTCH hormonianalyysiin. Se mittaa kortisolin vuorokausi-erityksen lis\u00e4ksi estrogeeni, progesteroni, melatoniini, DHEA ja testosteroni hormonien pitoisuudet mukaan lukien hormonimetabolian hajoamistuotteet.\u00a0<\/p>\r\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-2911\" src=\"https:\/\/sandraporthan.com\/wp-content\/uploads\/2025\/04\/Nayttokuva-2025-04-23-200546-300x227.png\" alt=\"\" width=\"163\" height=\"124\" srcset=\"https:\/\/sandraporthan.com\/wp-content\/uploads\/2025\/04\/Nayttokuva-2025-04-23-200546-300x227.png 300w, https:\/\/sandraporthan.com\/wp-content\/uploads\/2025\/04\/Nayttokuva-2025-04-23-200546.png 334w\" sizes=\"auto, (max-width: 163px) 100vw, 163px\" \/><\/p>\r\n\r\n\r\n","protected":false},"excerpt":{"rendered":"<p>Hyvinvointimme kannalta on olennaista ymm\u00e4rt\u00e4\u00e4, miten tukea terveellist\u00e4 kortisolin vuorokausieritysrytmi\u00e4. Erityisesti, jos koet negatiivista stressi\u00e4, kortisolin toiminnan sek\u00e4 teht\u00e4vien ymm\u00e4rt\u00e4minen kehossamme on t\u00e4rke\u00e4\u00e4. Mit\u00e4 on kortisoli? Kortisoli hormoni on monelle tuttu, sill\u00e4 se liittyy monen kokemaan negatiiviseen stressiin. Olen kirjoittanut stressist\u00e4 aikaisemmin, t\u00e4\u00e4lt\u00e4 p\u00e4\u00e4set tekstiin. Kortisoli on glukokortikoidihormoni, joka muodostuu kehossa kolesterolista. Muita steroidihormoneja on<\/p>\n","protected":false},"author":1,"featured_media":1989,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[45],"tags":[78],"class_list":["post-2111","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hormonit-fi","tag-hormonit"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kannattaako kortisolista stressata? - Sandra Porthan MD<\/title>\n<meta name=\"description\" content=\"Kortisoli vaikuttaa uneen, jaksamiseen, mielialaan ja stressinsietokykyyn. 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