Living under constant stress and a fast pace of life is a daily challenge for many of us. But did you know that these worries are closely linked to the hormone cortisol, which directly affects not only our mood but also all bodily functions, especially our immune system? Here you will learn how to balance your cortisol levels, strengthening both your immune system and overall health.
What is the cortisol hormone?
Cortisol is a hormone produced by the adrenal glands and is often referred to as the “stress hormone.” Its primary role is to help the body respond effectively to stress by supporting the “fight or flight” reaction.
The main functions you should know about the cortisol hormone:
- Energy Surge: Increases blood sugar (glucose) levels to meet the body’s sudden energy demands.
- Regulation of Inflammation: Modulates immune response during acute stress and helps limit inflammatory processes.
- Support of Vital Functions: Supports blood pressure and cardiovascular functions.
A cortisol analysis (with a blood, urine, or saliva sample) helps determine the level of this hormone in your body.
Symptoms of High and Low Cortisol
The benefits of cortisol are only possible when it is in a normal and balanced state. Long-term imbalances in cortisol hormone levels can lead to serious health problems:
Condition | Main Reason | Main Symptoms |
High Cortisol (Chronic Stress) | Long-term stress, insomnia | Abdominal obesity, sleep disturbances, weakened immunity, susceptibility to infections, irritability, high blood pressure, and chronic inflammation. |
Low Cortisol (Adrenal Insufficiency) | Adrenal Gland Insufficiency | Extreme fatigue, weakness, loss of appetite, low blood pressure, sudden weight loss. |
Elevated cortisol levels, especially resulting from chronic stress, suppress immune cells (lymphocytes), leading to a weakened immune system and reducing the body’s ability to defend against illnesses.
Daily Methods to Reduce Stress
Managing stress properly is the key to regulating cortisol levels and building strong immunity.
- Deep Breathing: Deep, slow breathing exercises calm your nervous system and instantly reduce cortisol levels. Just 5-10 minutes a day is all it takes.
- Meditation and Calmness: Regular meditation calms the mind, helps reduce stress hormones, and improves concentration.
- Moderate Activity: Regular, gentle exercises such as yoga, walking, or swimming help reduce stress. Note: Excessive intense workouts can have the opposite effect and increase cortisol levels!
- Hobbies and Socializing: Engaging in activities you love and spending time with friends neutralizes cortisol by stimulating the release of happiness hormones (oxytocin, serotonin) in the body.
Tips for Healthy Sleep and Immunity
The impact of sleep quality on immunity and cortisol levels is undeniable. Insufficient sleep puts the body under stress, which in turn raises cortisol levels.
- Sleep Schedule Management: Try to go to bed and wake up at the same time every day.
- Balanced Nutrition: Follow a diet rich in vegetables, fruits, and whole grains to reduce inflammation caused by chronic stress and elevated cortisol levels.
- Supportive Supplements: Under medical guidance, consider using supplements that support immunity (e.g., vitamins C and D, zinc) or help reduce stress (e.g., magnesium).
By keeping cortisol levels under control, you not only reduce stress, but also strengthen the body's entire defense system.