What is cortisol

Cortisol (a steroid hormone) works like any other hormone, by binding with its receptor.

Figure 1 (source - Clinical Gate) - In this figure you can see that cortisol can easily enter into cell, bind to its receptor and eventually change the gene expression in nucleus. Change in gene expression causes change in protein synthesis, which leads to various effects. For example, it increases the enzymes (proteins) necessary for gluconeogenesis (formation of glucose in liver), decreases inflammatory proteins and increases anti-inflammatory proteins (shown in figure 2), etc.

(Figure 2 - effect of cortisol on immune cells, source - https://www.nature.com/article-a...)

(Figure 3 - regulation of cortisol, source - www.people.vcu.edu)

There are good points in Wikipedia article of cortisol about the ways to manage cortisol -

Factors reducing cortisol levels

• Magnesium supplementation decreases serum cortisol levels after aerobic exercise,[67][68]but not after resistance training.[69]
• Omega-3 fatty acids have a dose-dependent effect[70] in slightly reducing cortisol release influenced by mental stress,[71]suppressing the synthesis of interleukin-1 and -6 and enhancing the synthesis of interleukin-2; the former promotes higher CRH release. Omega-6 fatty acids, though, have an inverse effect on interleukin synthesis.[72]
• Music therapy can reduce cortisol levels in certain situations.[73]
• Massage therapy can reduce cortisol.[74]
• Laughing, and the experience of humor, can lower cortisol levels.[75]
• Soy-derived phosphatidylserineinteracts with cortisol; the correct dose, however, is unclear.[76][77][78][79]
• Regular dancing has been shown to lead to significant decreases in salivary cortisol concentrations.[80]
• Withania somnifera(ashwagandha) root extract[81]
• High-dosage treatment with ascorbic acid (vitamin C) has been shown to decrease circulating cortisol levels during and shortly after the treatment period.[66]

Factors increasing cortisol levels

• Caffeine may increase cortisol levels.[83]
• Sleep deprivation[84]
• Intense (high VO2 max) or prolonged aerobic exercisetransiently increases cortisol levels to increase gluconeogenesis and maintain blood glucose;[85]however, cortisol declines to normal levels after eating (i.e., restoring a neutral energy balance)[86]
• Hypoestrogenism and melatonin supplementation increase cortisol levels in postmenopausal women.[88]
• Severe trauma or stressful events can elevate cortisol levels in the blood for prolonged periods.[89]
• Subcutaneous adipose tissue regenerates cortisol from cortisone by the enzyme 11-beta HSD1.[90]
• Anorexia nervosa may be associated with increased cortisol levels.[91]
• Posing in low-power nonverbal displays through close, contractive postures can increase cortisol levels.[93]
• Smelling androstadienone has been found in one study to raise cortisol levels in women, as well as, in other studies, to affect mood (see androstadienone article for details and citations).
• Excessive or problematic drinking has been linked to increased cortisol levels, especially in college students.[94]