Everybody has moments in life that feel overwhelming.

In my case, I still remember how stressful the move from Europe to South America was with two young kids. Stress like that is not only unpleasant, but it also leads to biological changes in your body.

One key player is cortisol. It’s often called “the stress hormone,” which is why it has a bad reputation. But cortisol is not inherently bad. In fact, you need it.

In this edition, I’ll show you a simple way to think about cortisol:

• It’s a friend when it follows its normal daily rhythm and helps you meet everyday demands.

• It becomes a foe when it stays elevated for too long.

What is cortisol?

Cortisol is the main stress hormone, and it’s produced in the adrenal glands that sit on top of your kidneys.

Beyond its role in stress, cortisol also affects metabolism, immune function, and the cardiovascular system.

Cortisol secretion follows a 24-hour rhythm, with levels slowly rising in the morning while you’re still asleep, a sharp increase after waking, and then declining throughout the day and the first half of the night.

Why is cortisol useful?

Cortisol is a natural substance, and your body needs it for many processes, as mentioned previously.

When you wake up from sleep, there’s a steep rise in your cortisol levels within the first 30-45 minutes. This process, called the Cortisol Awakening Response (CAR), prepares you for the challenges of the day. It’s necessary and healthy.

One of the strongest signals your brain uses for this system is light: switching from dim to bright morning light produces an immediate rise in cortisol levels.

Practical tip: if you can, go outside for at least 10-15 minutes within 30 minutes after waking. If you wake up when it’s still dark, a workaround is very bright artificial lights. But if possible, avoid checking your phone during the 30-45-minute window after waking.

Data from the US show that 84% of the survey participants check their phones within 10 minutes. That’s immediate exposure to shocking news, social media negativity, or work-related messages. It could abnormally elevate your CAR, with potential negative long-term effects on your mental health.

To sum up, cortisol is a useful and necessary substance involved in many processes. One of them is the cortisol awakening response that helps you be more resilient to stressors throughout the day.

It’s your friend, but it can become a foe when it stays high over long periods of time.

When cortisol is bad

Cortisol levels can be elevated for various reasons, and one of them is chronic stress without enough recovery.

When the body is exposed to excessive cortisol over a long time, it can have consequences such as:

• Weight gain, with fat accumulation occurring predominantly in the abdomen and face

• Elevated glucose and insulin levels, which in the longer term lead to insulin resistance and even diabetes

• Hypertension

• Slower wound healing and weakened bones that bruise easily

• A weakened immune system

• Cognitive decline (impaired memory, attention, and higher cognitive functions such as reasoning and decision-making)

• Mood and sleep disturbances

Tips to keep your cortisol levels in check

The ideal approach for keeping your cortisol levels in a healthy range is to reduce chronic stress and increase recovery. It doesn’t mean avoiding challenges or discomfort because this is where growth happens, but you should look for what chronically drains you in your life and try to address it.

Maybe it means taking on fewer responsibilities at work or avoiding certain people who drain your energy.

Even if you cannot change the situation itself, shifting your mindset can make a huge difference. You can see the same situation as a threat or as a challenge that helps you grow, and this mindset shift can improve how your body responds. More on this in a previous edition.

Other helpful measures include:

• Prioritizing sleep

• Eating a healthy, gut-friendly diet

• Relaxation techniques, such as meditation and breathwork

• Regular exercise

Your lifestyle can shield you against stress.

Wrapping up

Cortisol is your friend, and you would be unable to survive without it. It becomes a foe when it’s chronically elevated, with too little recovery.

Thank you for reading!

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Until next time!

Best wishes,

Patricia (Dr. Schmidt) from creatorschmidt.com.