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Have you ever wondered why you feel energised during a workout, but exhausted after a stressful week? Cortisol, otherwise known as a ‘stress hormone’, may be the answer. At Bestmed, we believe understanding cortisol is key to managing your health, fitness and overall wellbeing.

Cortisol can help you during exercise and recovery, or it can be a hinderance, depending on how and when it’s released. This stress hormone impacts everyone, even with daily stress, not just professional athletes. 

What cortisol does
Cortisol forms part of your body’s natural ‘fight or flight’ response. Your body releases cortisol to give you energy during challenges, whether it’s a tough exercise routine or trying to meet a deadline at work. It helps to release glucose in your body, and uses stored fat and protein to give your muscles energy to complete a task.

In short bursts, cortisol is your ally. It helps you power through exercise and even reduces inflammation afterwards, supporting muscle recovery. These temporary spikes are normal and can make you stronger over time. Think of it as your body’s built-in energy reserve, ready to help you rise to the occasion.

The benefits of cortisol
This hormone doesn’t just pump you up, it also protects you in the short-term. For instance, did you know that cortisol is the reason why you feel pain and discomfort the day after a workout? Part of what’s happening is that cortisol helps reduce inflammation, so you don’t swell up or feel too much of all the wonderful distress you just put yourself through during exercise; at least not right way. It even aids muscle recovery after you’ve finished exercising. 

Small, timely doses of cortisol can help you persevere through physical and mental challenges. It can also help your body to recover afterwards.

Temporary surges of cortisol from exercise are not only normal, they’re also good for building perseverance in the long run. Each workout is a dress rehearsal for your stress response, not only helping you to withstand tension, but get stronger. In other words, these little bursts of cortisol slowly toughen you up. There’s some evidence that active people develop a more normal secretion pattern of cortisol, with lower levels during rest, but are able to return to baseline quicker after a time of stress.

Daily, cortisol may help you to wake up in the morning and feel alert. That’s because cortisol levels are highest in the morning. During the evening, cortisol levels drop to help you relax. Stress, however, can affect your this balance.

When cortisol becomes a problem
People with high cortisol levels in the early morning may feel that they need to crawl back into bed at 17:00. If your cortisol is still high by evening, you could end up feeling bone-weary and tired but wired’, which means that you’re so tired that you can’t drift off because your mind and body are too restless. Over time, high cortisol levels at inappropriate times, could leave you feeling half asleep during the day and restless at night because your body’s internal clock has been disrupted.

Stress, lack of sleep, or overtraining can keep your body in ‘high alert’ mode. Your body may start to break down muscle instead of building it. This may lead to fatigue, slower recovery and increased risk of illness over time. This is why rest and quality sleep are essential to help cortisol levels return to baseline levels for your muscles to rebuild and your body recover.

Balance is key
Cortisol is essential for energy and alertness. However, balance matters. Increased cortisol levels an extended amount of time can be harmful to your health, while decreased levels may leave you feeling weak and exhausted. The goal is to keep cortisol at balanced, so that it increases when you need energy and decreases when you need to rest.

Know when to push and enjoy that little cortisol boost, and when you need to ease off to recover. Cortisol is not the enemy, nor is it a superhero; it’s one of many messengers that tell your body when to rev up and when to cool its jet engine. So, the next time you notice its effects, whether it’s an energy spike or a round of late-night jitters, think about how to you can get this hormone to work for you and not against you by regulating your effort and rest periods.

Bestmed’s tips for healthy cortisol levels

• Prioritise rest: Make sure that you schedule rest days between workouts
• Sleep well: Aim for to get 7 to 9 hours of sleep per night to help cortisol levels normalise.
• Manage stress: Try breathing exercises, mindfulness, or one of many Tempo wellness programme resources on Bestmed’s website.
• Listen to your body: If you feel constantly fatigued, slow down to a normal pace to recover

It’s important to find balance between energy and recovery, so that cortisol can work for you and not against you. At Bestmed, we’re here to help you find that balance through the Tempo wellness programme, which offers tools and support for a healthier, happier you.