Low cortisol is a sign of a system under pressure

If it were true that having low cortisol meant living worry-free, we'd already have the recipe for bottled happiness. But the physiology is much more complex: low blood cortisol doesn't equate to low stress ; in fact, it can be the mark of an exhausted body after a long battle with chronic stress .

Cortisol is the key hormone of the hypothalamic-pituitary-adrenal (HPA) axis. It regulates metabolism, blood pressure, circadian rhythm, and immune response. Under normal conditions, it rises in the morning (to help us wake up) and falls at night (to allow for rest and repair).

When there is stress , the body repeatedly activates this axis .

Initially, cortisol levels rise steadily. But if exposure to stress continues, it can reach a phase of functional adrenal exhaustion , where plasma cortisol levels appear low—not because the stress has disappeared, but because the system can no longer respond effectively.

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1. Chronic stress and burnout: After months or years of overload, the HPA axis can become dysregulated and show low values.
2. Sleep disturbances: Lack of sleep, night shift work, or sleep apnea can affect normal secretion patterns.
3. Chronic or inflammatory diseases: autoimmune conditions, persistent infections, or chronic fatigue can be associated with low cortisol .
4. True adrenal deficiency (Addison's or other causes): less common, but should be ruled out in some cases.

The key is to understand that low cortisol is not synonymous with calm , but rather a sign that the system is under prolonged pressure or dysfunction.

Sun exposure as an ally

Sunlight regulates our circadian rhythm , synchronizing the production of cortisol and melatonin. Exposing yourself to natural light in the morning:

• Improves morning cortisol release.
• Optimizes melatonin secretion at night, improving sleep quality.
• It promotes the synthesis of vitamin D, which also plays a role in immune and metabolic balance.

Furthermore, recent studies show that exposure to sunlight helps resynchronize a disrupted HPA axis, benefiting patients with fatigue and mood disorders.

Having low cortisol doesn't necessarily mean having stress hormones under control, and understanding the causes and working on regulating your circadian rhythm—including something as simple and accessible as getting sun exposure in the morning—is a powerful strategy for restoring your body's ability to adapt to stress .

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