What is cortisol and how is it good or bad for me?

Cortisol is a steroid hormone derived from cholesterol, essential for various bodily functions, but often misconstrued as solely a "stress hormone." Its roles are multifaceted, involving energy regulation, immune system function, memory, and mood stability 1. It's often released in response to stress, creating a readiness for action by mobilizing energy reserves like glucose from the liver. This process is essential for waking up and staying alert 2.

The timing of cortisol release is crucial. It naturally peaks in the morning to help you wake up and should gradually decrease throughout the day. Late-day elevations can negatively affect mood and are linked to depressive symptoms 3. Cortisol also interacts with other hormones, impacting their balance and potentially leading to hormonal disruptions if chronically elevated 3.

In terms of health benefits, cortisol plays a role in activating the immune system by releasing anti-inflammatory molecules, which can help combat infections 3. However, excessive or prolonged high levels can lead to negative effects such as impaired immune function, increased fat deposition particularly around the abdomen, and cravings for high-fat or high-sugar comfort foods, a behavior observed under chronic stress conditions 4.

Management of cortisol levels involves behavioral strategies such as getting morning sunlight, which helps regulate its daily rhythm, and using saunas or hot baths, which have been shown to reduce cortisol levels 5. Reducing stressors and incorporating relaxation techniques like non-sleep deep rest (NSDR) can also help maintain balance 6.