Cortisol and cortisone, you hear the two terms again and again in different contexts. Be it as an ointment, as a stress hormone or as a medication. What are the differences between the molecules and what does the hormone actually do?
Cortisol – from the cortex to the (body) world
Cortisol is a hormone from the group of glucocorticosteroids, which is produced in the outer layer (cortex) of our adrenal glands. The adrenal gland is an independent organ located 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: After it is produced in the adrenal cortex (AC), 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 called the cortex, is where cortisol is produced.
Cortisol in stressful situations
Do you know the function of the sympathetic and parasympathetic nervous systems? They are part of the autonomic nervous system. The parasympathetic nervous system is active in resting phases (“rest and digest”). The sympathetic nervous system acts in active phases (“fight or flight”). These two opposing systems regulate the body’s functions so that the body can digest, store energy and regenerate in rest. In stressful situations, the activity-increasing sympathetic nervous system becomes active. The body then draws on its energy reserves, the heartbeat becomes faster, attention is increased and more oxygen is transported to the brain.
Cortisol is a classic effector hormone of the sympathetic nervous system and therefore controls some of its reactions. It has a similar effect to the well-known catecholamines adrenaline and noradrenaline. These are known to be released in stressful situations. They also increase the heart rate and the catabolic metabolism in our body. Catabolic metabolism means that energy-rich stores in our body are broken down in order to make energy available to the body, which is then used by the muscles, for example. However, the reaction of adrenaline and noradrenaline occurs much more quickly than that of cortisol. The cortisol system is comparatively slow because it is only activated over several steps and transcription factors. These induce the synthesis of cortisol via the DNA blueprint. Adrenaline, on the other hand, can be assembled more quickly from existing building blocks.
As you can imagine, stressful situations are not healthy for the body. Permanently elevated cortisol signals ongoing stress to the body. This suppresses repair mechanisms in the body and increases the risk of permanent cell damage rises. In addition, cortisol increases blood pressure and activates the storage of fat, which in the long term increases the risk of cardiovascular disease.
If your body is in a stressful situation, it is not the right time to have an allergic reaction or to heal wounds. Cortisol ensures that the cells with the highest current need are supplied with sugar as an energy source - so muscles have enough energy to fight or run away. At the same time, the body's immune reactions are suppressed because the energy is needed elsewhere at that moment.
Cortisone is the inactive precursor of cortisol and is very similar to cortisol. Our body can therefore convert cortisone into cortisol. Cortisone occurs naturally in our body, but many people know it as a medicine used to treat inflammation or autoimmune diseases. It can be used in tablet form as well as in ointment. The body then converts it into the active glucocorticosteroid hormone cortisol. By administering cortisone, the fact that cortisol triggers immune reactions such as inflammations suppressed.
A lot of stress in everyday life and at work reduces the ability of the immune system to respond to threats.
cortisol throughout the day
The most cortisol is found in our bodies between 6 and 9 a.m. Throughout the day, cortisol levels fluctuate depending on activity, and the lowest level can be measured around midnight. Those who have a moderate level of stress throughout the day also have a more consistent cortisol level. Long-term stress causes a constantly high cortisol level, and strong fluctuations in stress naturally also cause major changes in cortisol levels. It is healthiest for the body if cortisol levels remain consistently low. However, since this is often difficult in everyday life, you should make sure to build in enough rest and relaxation time.
In addition, sufficient Sleep a balanced cortisol level. So, people who get enough sleep and have a regular, calm daily routine also tend to have a more balanced cortisol level. Consistently low cortisol means that the body can use more energy for the health and regeneration of its own cells and tissues, which in turn improves well-being and longevity.
Does it make sense to measure my cortisol levels?
If you want to check your cortisol levels, there are a few things you should consider: Firstly, a single measurement is not sufficientTo get a good overview, cortisol must be examined throughout the day. Cortisol can be measured from blood, urine or saliva measured. Only 10% of cortisol is unbound and free, the rest is bound to plasma proteins in the blood serum. Only free cortisol is biologically active, which is why it makes the most sense to primarily measure free cortisol in tests. Urine and saliva tests both measure free cortisol and are therefore comparable. However, there is no validated reference range for saliva measurements - there are no comparison and standard values. In order to get a good idea of your cortisol level, you should carry out tests regularly and, above all, look at your level over the course of the day.There are different standard values for different times of the day.
Cortisol can be measured in blood serum (shown here), urine and saliva. Normal values vary depending on the time of day.
Tips on cortisol levels
In order to give the cells the opportunity to regeneration To offer you a healthy lifestyle, it is important to keep reducing the cortisol level in the blood - in other words, to reduce stress. Regular rest and relaxation breaks are ideal for this, as they are very healthy not only for your cortisol, but also for your psyche.
Since cortisol production in the body is circadian rhythm follows - which is always the same over a 24-hour cycle - regular and sufficient sleep also helps to keep cortisol levels low. The relationship between cortisol and sleep also works the other way round. If your cortisol gets out of sync for various reasons over the course of the day, sleep disorders can occur. Too much cortisol keeps your body awake, even when you actually want to sleep, and in turn promotes an unhealthy sleep rhythm.
As you may know, caffeine increases cortisol production and therefore increases your physiological stress level. So try to avoid foods that contain caffeine if you want to keep an eye on your cortisol. As always, the dose makes the poison. In addition, alcohol and unhealthy foods require more energy to digest and process. When the body needs more energy, the risk of stress is also increased. The same applies to many other aspects of an unbalanced everyday life: long periods of hunger, not drinking enough, excessive sunbathing.
You can indirectly reduce your stress level and thus also your cortisol level through various relaxation activities. These include yoga, meditation, power naps, massages, walks, time with loved ones (if it is really relaxing 😉), listening to music, painting, reading and much more.
The most important thing for a healthy cortisol level, however, is to avoid or reduce chronic stress. In addition to the risk of a permanently elevated cortisol level, the risk of psychological problems also increases, which in turn cloud the prospect of a long and healthy life.
