Cortisol and cortisone are two terms that are often used in different contexts. Be it as an ointment, as a stress hormone or as a drug. What are the differences between the molecules and what does the hormone actually do?
What is cortisol
Cortisol is a hormone from the group of glucocorticosteroids, which is produced in the outer layer (cortex) of our adrenal glands. The adrenal gland sits as an independent organ on the kidney, is important for our water and salt balance and its cortex is an important production site for many hormones.
But let's stay with cortisol: once it has been produced in the adrenal cortex (NNR), it enters our bloodstream and from there can have an effect on practically all parts of our body.
It binds to a receptor that can be found in almost all tissue structures and triggers many different reactions. In stressful situations, for example, it influences metabolism, blood pressure, heart rate and the immune system.
The adrenal glands sit like small triangular caps on the kidneys. The outer part of the adrenal gland, also known as the cortex, is where cortisol is produced.
How does cortisol work in the body?
Cortisol is a versatile hormone that is involved in many processes in the body. In stressful situations in particular, it plays a central role by providing energy and regulating important bodily functions. But how exactly does cortisol work
Cortisol as a stress hormone
Our body is controlled by two counterparts in the nervous system: the sympathetic nervous system and the parasympathetic nervous system . While the parasympathetic nervous system is active during periods of rest ("rest and digest"), the sympathetic nervous system takes over during stressful or challenging moments ("fight or flight").
If a stressful situation arises - whether due to time pressure, physical strain or a dangerous situation - the sympathetic nervous system activates the so-called stress hormone system . In addition to the well-known catecholaminesadrenaline and noradrenaline , cortisol is also released.
Main task: Generating energy
One of the main tasks of cortisol is to provide energy so that the body can react quickly to stress. This happens through the following mechanisms:
- Increasing the blood sugar level → So that the brain and muscles receive sufficient energy
- Promotes fat and muscle breakdown → Energy reserves are mobilized
- Faster oxygen supply → Blood pressure and heart rate increase
These processes help you to be more efficient in the short term - whether in sport, exam situations or sudden stress.
Regulation of the immune system
Cortisol is not only a stress hormone, but also an important regulator of the immune system. It influences how our body reacts to infections, inflammationand healing processes. But why does stress weaken our immune system - and why is cortisol therefore specifically used as a drug? In acute stress situations, cortisol ensures that the body reserves its energy for survival - not for healing processes. This means: In the short term, this reaction can be useful, but in the long term it weakens the immune system. People under chronic stress are often more susceptible to infections, as the body can no longer fight pathogens efficiently. Cortisone , the inactive precursor of cortisol, is often used as a drug against inflammation and autoimmune diseases. As soon as it enters the body, it is converted into the active cortisol. Applications of cortisone: However, long-term cortisone therapy can have side effects as it affects the body's natural cortisol balance. This is why it is usually only prescribed for limited periods of time or in low doses. Cortisol suppresses immune reactions
Cortisone as a medication - why it works
Cortisol levels too high? Why this is problematic
While a short-term increase in cortisol is completely normal, a permanently elevated cortisol level can have negative consequences. The body then remains in a kind of permanent stress mode , which is stressful in the long term.
Particularly insidious: You often don't feel chronically elevated cortisol directly. Many people get used to prolonged stress, but don't realize that their body is constantly running at full speed.
Reasons for an elevated cortisol level
A permanently elevated cortisol level can be triggered by various factors - both by external stress and by internal physiological processes.
Physical or emotional stress
Whether intense workouts, lack of sleep or emotional stress - any type of stress activates cortisol production. Chronic stress prevents the body from being able to reduce cortisol sufficiently.
Professional or personal pressure
Permanent time pressure, high levels of responsibility or conflicts in your private life can keep cortisol levels constantly high. Without sufficient recovery phases, the body remains in stress mode.
Übermäßiger Alkoholkonsum
Alcohol affects hormone regulation and can increase the release of cortisol. At the same time, it puts a strain on the liver, which further impairs the body's ability to cope with stress.
Too much caffeine
Caffeine stimulates the sympathetic nervous system and signals the body to release cortisol - especially when consumed regularly and in high amounts.
Depression& psychological stress
Studies show that people with depression often have elevated cortisol levels. Chronic emotional stress can permanently disrupt the hormone balance and lead to overproduction.
Low blood sugar (hypoglycemia)
Low blood glucose levels signal a potential threat to the body. Cortisol is released to provide energy, as it stimulates glucose production in the liver.
Hormonelle Veränderungen
Pregnancy, menopause or illnesses that affect the hormone balance can also lead to an imbalance in cortisol production.
Long-term use of medication containing cortisone
Medications containing cortisone (e.g. for the treatment of inflammation or allergies) can affect the body's natural cortisol balance and inhibit or increase its own production.
Overactivity of the adrenal cortex (Cushing's syndrome)
In rare cases, a pathological overproduction of cortisol can be caused by a malfunction of the adrenal cortex or the pituitary gland (hypophysis) . This leads to a permanently elevated cortisol level with serious health consequences.
Die Folgen
- Schlafprobleme
- Steigender Blutzuckerspiegel
- Bluthochdruck
- Übergewicht
- Koronare Herzerkrankungen
- Cushing-Syndrom
- Libidoverlust
- Kraftlosigkeit
- Magenprobleme
- Gewichtszunahme
In contrast, chronic cortisol deficiency causes other symptoms:
- niedriger Blutdruck
- Gewichtsverlust
- Stimmungsschwankungen
- Schwächeanfälle
Cortisol in the course of the day
Cortisol follows a natural rhythm that is based on the body's internal clock. Its concentration in the blood fluctuates throughout the day and is strongly influenced bysleep, stress and daily routines.
Morning: Highest cortisol levels for the perfect start
Between 6 and 9 am , cortisol reaches its highest level. This is because the body is preparing to wake up:
- Energy is mobilized to actively start the day
- Blood sugar rises to supply the brain with fuel
- Wakefulness and alertness increase
Tip: Getting plenty of daylight in the morning can help to stabilize the natural cortisol rhythm. Click here for the idealmorning routine .
Tagsüber: Fluctuations depending on activity
During the day, the cortisol level gradually decreases. However, depending on how stressful everyday life is, short-term cortisol peaks can occur - for example during meetings, intensive workouts or time pressure.
If you have a lot of stress during the day, you keep producing cortisol - this can lead to an imbalanced hormone balance in the long term.
A lot of stress in everyday life and at work reduces the immune system's ability to respond to threats.
In the evening: cortisol falls to its lowest point
Around midnight cortisol reaches its lowest level. Now the focus is on regeneration :
- Cells are repaired
- The body prepares for sleep
- Relaxation and recovery set in
Tip: Blue light from screens and late-night caffeine can keep cortisol levels artificially high - it's better to avoid digital devices two hours before bedtime. Click here for the idealsleep routine .
Why a stable cortisol rhythm is important
A healthy cortisol rhythm is crucial for performance, well-being and sleep quality . People with chronic stress often experience unnatural fluctuations:
- Persistently high cortisol levels → Can lead to sleep disorders, weight gain and burnout
- Low cortisol levels → Can cause tiredness, listlessness and concentration problems
Measuring cortisol levels: How useful is it
If you suspect that your cortisol level is too high or too low, you can have it medically tested. However, a single measurement is not enough as cortisol fluctuates greatly throughout the day. In order to obtain a meaningful result, the daily course of cortisolmust be recorded and a so-called cortisol daily profile created.
How can cortisol be measured?
There are various methods for determining cortisol levels:
Bluttest:
- Measures total cortisol in the blood (bound& amp; free)
- Informative for a moment, but not for the course of the day
Test with urine or saliva:
- Captures the free, biologically active cortisol
- Multiple measurements possible during the day to analyze the rhythm
- Especially helpful in case of suspected imbalances during the day
Important: Saliva measurement is practical, but there are no standardized normal values , so interpretation can be difficult.
When is a cortisol measurement useful
A test can be helpful if symptoms such as persistent fatigue, sleep disorders, unexplained weight gain or concentration problems are present. A regular measurement can also provide information if adrenal insufficiency or excessive stress is suspected.
If you want to test your cortisol level, you should in most cases measure it throughout the day to take the natural rhythm into account. Single values are not very meaningful.
Lowering cortisol levels: practical tips
Permanently elevated cortisol levels can have a negative impact on your health - from sleep disorders to a weakened immune system. The good news is that there are numerous simple methods to positively influence your cortisol level.
Actively reduce stress
Permanent stress is one of the biggest cortisol drivers. To get your body out of "fight or flight" mode , targeted relaxation techniques help:
- Breathing exercises& amp; mindfulness training - have been shown to lower cortisol levels
- Walks in nature - reduce stress hormones naturally
- Power Naps& amp; rest breaks - help the body to regenerate
Tip: Regular mindful breaks in everyday life can effectively regulate cortisol.
Healthy sleep for a stable cortisol level
As cortisol follows a circadian rhythm , sleep is essential for its regulation. Anyone who sleeps too little or irregularly risks persistently high cortisol levels.
- Keep fixed sleeping times - for a stable internal clock
- Avoid blue light - keep away from your cell phone and computer at least one hour before going to bed in the evening so as not to disrupt the natural reduction of cortisol
- Sleep duration of 7-9 hours - promotes regeneration and lowers cortisol
Tip: A dark, cool bedroom can improve the quality of sleep and therefore the cortisol balance.
Nutrition& amp; cleverly controlling caffeine
Your diet also has an influence on your cortisol levels.
This can lowercortisol :
- Magnesium -rich foods (e.g. nuts, leafy vegetables, bananas)
- Omega-3 fatty acids(e.g. salmon, chia seeds)
- Adaptogenic plants (e.g. Ashwagandha , Rhodiola)
This can increase cortisol :
- Too much caffeine - stimulates the stress hormone system
- Alcohol& highly processed foods - puts additional stress on the body
- Long periods of hunger - can cause cortisol levels to rise
Tip: If you are sensitive to caffeine, try to avoid it in the afternoon or evening so as not to keep your cortisol levels unnecessarily high.
Exercise - but in the right dose
Exercise can help lower cortisol - but only if it is done in measures .
Moderate training (e.g. yoga, swimming, walking) → lowers cortisol sustainably
Intensive training (e.g. excessive cardio, HIIT) without recovery→ can increase cortisol significantly in the short term
Tip: After training, ensure sufficient regeneration to keep the cortisol balance stable.
