Should We Stress About Cortisol?

In terms of our well-being, it is essential to understand how to support a healthy daily cortisol secretion rhythm. Especially if you are experiencing negative stress, understanding the function of cortisol and its functions in our body is important. Natural ways to reduce cortisol and stress can play a key role in restoring balance and promoting overall health.

What is cortisol?

Cortisol is a hormone that many people are familiar with, because it is related to the negative stress experienced by many. I have written about stress before, here you can access the text. Cortisol is a glucocorticoid hormone that is formed in the body from cholesterol. Other steroid hormones are, for example, DHEA and the estrogen, progesterone and testosterone known from earlier blog posts.

Cortisol is the primary stress response hormone secreted by the HPA axis (HPA, hypothalamic-pituitary-adrenal). So cortisol does not work alone, but is part of the complex relationship between the brain and the adrenal gland.

In order to understand the functions of cortisol in the body, we must first understand the natural diurnal secretion of cortisol. Cortisol follows a daily rhythm in secretion, where secretion is highest in the morning and decreases during the day, reaching its lowest point at midnight. Upon waking up, the cortisol level rises on average by about 50% during the first 30-40 minutes of the morning. This awakening response is called cortisol awakening response or CAR.

What are the main functions of cortisol in our body?

Cortisol is often thought of as a “bad” or “bad” hormone because it is associated with stress. However, cortisol is vital in our body and when the HPA axis is working optimally, cortisol helps us feel good.

Pros of Cortisol:

• Metabolic support: controls the body’s use of fats, proteins and carbohydrates.
• Increases blood sugar: the secretion of the stress hormone ensures sufficient sugar concentration in the “fight or flight” response.
• The mainstay of the immune system: in the body, natural cortisol does the same thing as hydrocortisone cream on the skin.
• Sleep-wake rhythm regulation: cortisol helps you feel alert and energetic when you wake up.
• Maintenance of bone density: normal cortisol levels maintain bone health.
• Regulation of blood pressure: together with aldosterone, cortisol participates in the regulation of blood pressure.
• Mental health: cortisol also affects behavior, cognition and mood.

How to support adrenal function and therefore cortisol naturally?

Food:

Balancing blood sugar is also essential for the adrenal gland and stress hormones. Adequate protein and fat intake balances the meal-specific blood sugar effect. So you should make sure that every meal has enough protein, at least 20-30g. In addition, good fats such as avocados, olive oil, wild fish, nuts and seeds support balancing blood sugar. By eliminating all sugars and white flour products, you can prevent a rapid rise in blood sugar. Naturally, proportioning the use of carbohydrates to consumption is also key.

Nutritional supplements:

Of the B vitamins, especially vitamin B5 is necessary for the production of cortisol. In nutrition, the best sources are, for example, beef liver and sunflower seeds. You should also take care of an adequate intake of vitamin C. Citrus fruits, strawberries and really all fresh vegetables are excellent sources of vitamin C. Many people’s intake of magnesium also falls below the recommendation, so there may be a need for supplementation.

Adaptogenic herbs can also support adrenal function. Some good adaptogenic herbs are e.g. Siberian ginseng, maca, rose root and ashwagandha, cordyceps and reishi.

Lifestyles:

Lifestyle relaxation, a suitably calm rhythm of life, meditation, moving in nature, yoga, stretching, dancing, spending time with friends and playing are all natural ways to reduce cortisol and stress, making them suitable means of recovery. In the morning, you should go outside as soon as you wake up, because exposure to sunlight helps to regulate the circadian rhythm.

It is also important to make sure that your environment, people, work, and home align with your values. Many may experience deep dissatisfaction in, for example, working life, but cannot find a way out of the squirrel wheel. In this case, it is important to find a passion, such as a project, hobby, or other life task, to which you can give time every day—at first only 15 minutes is enough. Little by little, it can open up possibilities and inspire thinking about a completely new kind of lifestyle!

Conclusion

Cortisol isn’t just a stress hormone—it’s a key player in your energy, metabolism, mood, and resilience. By supporting your adrenal function through nutrition, rest, and daily rhythms, you can create more balance and ease in your life. Discover natural ways to reduce cortisol and stress and explore gentle, holistic methods to support your hormone health in the Hormone Harmony program. 

If you want to get more detailed data about your own hormone activity, check out the DUTCH hormone analysis. In addition to the daily secretion of cortisol, it measures the concentrations of estrogen, progesterone, melatonin, DHEA and testosterone hormones, including the breakdown products of hormone metabolism.