stress in everyday life
In our fast-paced world, the demands on our bodies and minds are constantly increasing, and many people feel increasingly overwhelmed and stressed. Chronic stress is one of the main triggers for the so-called burnout syndrome - an exhaustion crisis that can, in many cases, have serious health consequences.
The hormone cortisol plays a central role in stress management. But why is the cortisol level so important? In this article, we take a look at the function of cortisol, the importance of a healthy cortisol level and the reference ranges used to assess this level. We also present other important values that contribute to the diagnosis of stress and burnout.
For more in-depth information, we also recommend the excellent article from AOK: How cortisol and stress are related as well as the article from Helios-Gesundheit .
Cortisol – the stress hormone
Cortisol, often referred to as the "stress hormone," is produced in the adrenal cortex and plays a central role in responding to stressful situations. During periods of stress, cortisol levels rise to make the body alert and release energy reserves - an adaptation that was vital for survival in human evolution to respond quickly to threats.
When stress becomes a permanent burden
In a healthy body, cortisol levels return to normal after a period of stress. However, with prolonged stress or chronic overload, cortisol levels often remain permanently elevated. This can lead to a variety of health problems, including:
- sleep disorders
- weight gain
- depression
- weakened immune system
Stress management for a healthy cortisol level
Targeted stress management and a balanced lifestyle can help regulate cortisol levels again. This includes sufficient sleep, regular exercise, relaxation techniques such as meditation or breathing exercises and a healthy diet.
Cortisol and burnout: A dangerous combination
Burnout is much more than “just” stress – it is a profound physical and mental exhaustion that is often closely related to an impaired cortisol level .
At the beginning, chronic stress often leads to permanently elevated cortisol levels , which is a clear sign of overload and significantly increases the risk of burnout . In the advanced stages of burnout, however, cortisol levels can drop drastically : the adrenal glands are overloaded and no longer produce sufficient cortisol. This is an indication that the body has exhausted its ability to adapt .
Cortisol levels and reference ranges
Notes on measurement
To correctly interpret cortisol levels , it is important to know the natural fluctuations throughout the day. Cortisol is subject to a circadian rhythm that varies depending on the time of day.
In the morning, cortisol levels reach their highest to activate the body for the day and increase performance. Over the course of the day, the level should slowly drop so that it is low in the evening and helps the body to relax and fall asleep.
Disturbances in this rhythm - such as permanently elevated values or too high cortisol levels in the evening - can indicate chronic stress, burnout or other stress-related illnesses . Precise measurements help to identify these deviations early on and take targeted countermeasures.
reference ranges depending on the time of day
Cortisol levels vary throughout the day and follow a natural rhythm. The reference values for healthy adults are:
Morning (7–9 am): 200–700 nmol/L
Afternoon: 100–400 nmol/L
Evening: < 100 nmol/L
Suitable tests for burnout, stress and cortisol
Burnout Stress Check
Our burnout stress check gives you a comprehensive insight into your physical stress levels and possible burnout signs. With this test, you can take early action to protect your health and performance.
Cortisol Test
The cortisol test gives you insight into your levels of cortisol, the body's main stress hormone. This test can help you better understand how your body reacts to stress and whether there is an imbalance.
Cortisol imbalance: recognizing symptoms
An unbalanced cortisol level - whether persistently high or too low - can affect the entire body. Because cortisol plays a key role in energy balance and stress management , imbalances often lead to symptoms that develop gradually and are easily overlooked or attributed to other health problems.
Symptoms of elevated cortisol levels:
- Chronic fatigue and exhaustion: Despite sufficient sleep, those affected constantly feel tired and lacking energy .
- Weight gain, especially in the abdomen: Cortisol promotes fat storage , especially in the abdominal region.
- Sleep disorders: Increased cortisol levels make it difficult to fall asleep or sleep through the night, especially in the early morning hours.
- Concentration and memory problems: High cortisol levels impair brain function and lead to difficulty concentrating .
- Mood swings and irritability: Disturbed cortisol levels affect the neurotransmitters , which can lead to mood swings and irritability.
- High blood pressure and heart palpitations: Cortisol increases the heart rate and can increase blood pressure in the long term – a risk factor for cardiovascular disease .
- Weakened immune system: A permanently elevated cortisol level weakens the immune system and increases susceptibility to infections.
Important: If you notice one or more of these symptoms, a cortisol test can provide valuable insights. With early diagnosis and targeted measures, the effects of disrupted cortisol levels can be effectively managed.
Specific symptoms in women
Unbalanced cortisol levels can cause additional or increased symptoms in women that are closely related to hormonal fluctuations and the menstrual cycle .
Typical symptoms in women:
- Irregular menstrual cycle or missed periods: A permanently high cortisol level affects the hormonal balance and can lead to menstrual disorders .
- Changes in skin health: Many women experience increased skin problems , such as acne or dry skin, when cortisol levels are elevated.
- Increased hair loss: Hormonal imbalances and persistent stress can lead to hair loss or thinning hair.
- Increased PMS symptoms: Women often report increased premenstrual symptoms such as headaches, mood swings and water retention.
- Loss of libido: Impaired cortisol levels can affect sex hormones such as testosterone and reduce sexual interest .
- Increased risk of osteoporosis: Long-term high cortisol levels can reduce bone density and thus increase the risk of osteoporosis, especially in women.
Cortisol and the Female Body
These symptoms illustrate how strongly the hormone cortisol can influence not only general health, but also the female hormone balance and well-being . Early control of cortisol levels offers women the opportunity to take targeted countermeasures and support their health in the long term .
Other relevant values for burnout diagnosis
In addition to the cortisol level, there are other important blood values that provide information about the stress level and the degree of exhaustion of the body:
- Folic acid: Folic acid is essential for cell regeneration and the production of neurotransmitters. A folic acid deficiency can contribute to exhaustion, cognitive impairment and impaired stress management. Folic acid is also important for blood formation and the nervous system.
- Transcobalamin (vitamin B12 transport protein): Transcobalamin binds vitamin B12 and transports it into cells. A deficiency can lead to vitamin B12 deficiencies, which affect the nervous system and cognitive function and promote symptoms such as fatigue, mood swings and memory problems - symptoms that often occur with burnout.
- DHEA (dehydroepiandrosterone) : DHEA is a hormone also produced in the adrenal glands. Healthy DHEA levels are important because an imbalance between DHEA and cortisol can indicate chronic stress.
- CRP (C-reactive protein) : A marker for inflammation in the body . Chronic stress can lead to an increased tendency to inflammation, which can be measured by the CRP value.
- Vitamin D : Vitamin D is important for the immune system and overall energy production. Low vitamin D levels can contribute to fatigue and susceptibility to illness.
- Blood sugar : Stress can raise blood sugar because cortisol increases the body's glucose output. Elevated blood sugar over a long period of time can indicate chronic stress.
- Thyroid levels (TSH, T3, T4) : Since the thyroid also reacts to stress, changes in thyroid levels can be a sign of exhaustion of the body.
By combining these values, health status can be better assessed and the connection between stress and physical condition can be determined more precisely.
Next steps for your health
With Probatix you can test your cortisol level very conveniently – either at home or directly in the pharmacy . The process is straightforward:
- Order a test kit and have it conveniently delivered to your home.
- Take the sample yourself – quickly and easily.
- Get results: Your values are reliably analyzed and made available online.
A cortisol test from Probatix helps you to detect stress early and actively prevent burnout – without long waiting times or a visit to the doctor .
Summary: Keeping an eye on your health
A balanced cortisol level is crucial for your well-being and stress management . A permanently elevated or disturbed cortisol level can indicate chronic stress and increase the risk of burnout .
In addition to cortisol, other values such as DHEA, CRP and vitamin D are valuable indicators for assessing stress levels.
With Probatix you can test these important blood values easily and reliably from home . This way you can always keep an eye on your health and take targeted measures to lower your cortisol levels and sustainably improve your well-being.
FAQ: Frequently asked questions about stress, burnout and cortisol levels
What is cortisol and what function does it have in the body?
What is cortisol and what function does it have in the body?
Cortisol is a hormone produced in the adrenal cortex that is released during stress. It helps the body respond to stressful situations by releasing energy and increasing blood sugar. However, cortisol also has many other functions, including regulating blood pressure and supporting the immune system.
What symptoms occur when cortisol levels are unbalanced?
What symptoms occur when cortisol levels are unbalanced?
An unbalanced cortisol level can lead to fatigue, sleep disorders, weight gain, concentration problems and high blood pressure. Women can also suffer from menstrual disorders, hair loss and more severe PMS symptoms.
How is cortisol level measured?
How is cortisol level measured?
Cortisol levels can be measured using a blood, saliva or urine sample. Measuring at certain times of the day provides particularly meaningful results, as cortisol levels naturally fluctuate throughout the day.
What are the reference values for cortisol levels?
What are the reference values for cortisol levels?
The reference values for cortisol vary depending on the time of day. In the morning, the cortisol level should be between 200 and 700 nmol/L, in the afternoon around 100–400 nmol/L and in the evening below 100 nmol/L. Deviations can indicate chronic stress or other health problems.
What causes a permanently elevated cortisol level?
What causes a permanently elevated cortisol level?
Permanently elevated cortisol levels can be caused by chronic stress, lack of sleep, obesity, an unhealthy diet and certain diseases such as Cushing's syndrome. In the long term, high cortisol levels can lead to health problems.
How can you lower cortisol levels?
How can you lower cortisol levels?
Cortisol levels can be lowered through regular exercise, sufficient sleep, relaxation techniques such as meditation and a healthy diet. Avoiding caffeine and nicotine and maintaining social contacts can also help regulate cortisol levels.
What are the effects of low cortisol levels?
What are the effects of low cortisol levels?
Low cortisol levels can lead to fatigue, low blood pressure, dizziness and a weakened immune system. These symptoms are common in adrenal fatigue, which can occur as a result of chronic stress or long-term overproduction of cortisol.
Why are cortisol levels particularly important for women?
Why are cortisol levels particularly important for women?
In women, an unbalanced cortisol level can also affect hormonal fluctuations, which can lead to menstrual irregularities, increased PMS symptoms and skin problems. In the long term, high cortisol levels increase the risk of osteoporosis, which is particularly important for women.
Can you test your cortisol level yourself?
Can you test your cortisol level yourself?
Yes, cortisol levels can be measured with a simple home test. This involves taking a sample, such as saliva or blood, and analyzing it in a laboratory. This allows you to check cortisol levels from the comfort of your own home.
Why are cortisol levels higher in the morning than in the evening?
Why are cortisol levels higher in the morning than in the evening?
Cortisol levels are higher in the morning as they prepare the body for the day and provide energy. As the day progresses, levels drop to be low in the evening, preparing the body for rest and sleep.
