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Stating that cortisol is a hormone that regulates the body’s response to stress, Turkey Medicals member and Bodrum hospital Prof. Dr. “This hormone does not cause a problem if it is secreted in sufficient quantities. But when it increases, it leads to many health problems, from overweight to cardiovascular diseases,” he said.

Cortisol, produced in the adrenal glands, is a hormone that serves to control stress when our body is facing any threat, physically or emotionally. If the stress level is at normal levels, the hormone cortisol is balanced by the body. But constant and too much stress exposure raises cortisol levels. ”This condition also leads to many health problems, ” said Turkish Neurologist Professor Doctor told us what you need to know about the hormone cortisol as follows:

1- The Sun

The vitamin D we get from the sun is a very powerful weapon to lower cortisol levels. But this does not mean that you have to lie in the sun all summer, unprotected. Interestingly, vitamin D levels in our country, which receives the sun’s rays for a very long time, are low throughout society. In the summer-winter sunny days, at noon, 15 minutes of sunlight is enough to meet the need for vitamin D. If you are taking vitamin D supplements, first have your vitamin D measured in the blood. Because this vitamin is a vitamin that is stored in the body and causes poisoning when taken in excess.

2- Growth hormone

In our body, we secrete growth hormone, which is an anti-aging, that is, an anti-aging hormone. If this hormone is secreted regularly, the hormone cortisol decreases. So, how can we increase growth hormone? The best way to do this is to have a regular and high-quality sleep. Of course, it is necessary to streamline this not by drugs or other means, but by the natural way. Care should also be taken to ensure that the bedroom is ventilated before going to sleep, free from technological gadgets such as smartphones, tablets, dark and quiet.

3- Insulin-like growth factor

Insulin-like growth factor, a hormone very similar to growth hormone, is secreted by the liver. The hormone insulin regulates blood sugar when we eat something, while this hormone regulates blood sugar during “hunger” and at the same time provides fat burning. For this hormone, which is secreted while sleeping, such as growth hormone, we need to let your body starve from time to time. If we constantly eat something, this hormone is also not secreted during sleep.

4- Break

If you have a stressful job, take short breaks of 5-10 minutes at every opportunity. This condition helps reduce your cortisol hormone levels.

5- Walking

It may be more effective than all we can do to reduce the level of cortisol in the body. This is because walking is therapeutic in both physical and spiritual terms. But walking should also not be a source of stress. Brisk walking is our preference, but don’t stress yourself in any other way by focusing on weight and walking while doing it.

6- Potassium

Potassium is an important and necessary mineral for the so-called parasympathetic nervous system, which provides “healing, repair” in our body. The recommended daily amount of potassium, which is abundant in vegetables and fruits, is about 5 grams. The easiest source of potassium you can find is bananas. In addition, beans, apricots, dates, tomatoes and spinach are also good sources. Potassium can also lower blood pressure by helping to remove excess sodium stored in the body.

7- Calcium

Consuming calcium-containing foods in the evening also helps to sleep and can lower cortisol levels. You can give preference to kefir, milk or a little yogurt. Thus, you will get both protein and calcium.

If it is constantly secreted, it will harm the body

Suppose you went for a walk in the morning, came across a huge dog and were very scared. At this moment, the hypothalamus, the region of the forebrain, immediately activates the alarm system and the hormone cortisol begins to be secreted from your adrenal gland. The use of glucose in the brain is maximized, and your heartbeat accelerates. So in order to protect yourself, the body becomes ready to spend all its available strength. If we lived in the wild, it wouldn’t be a problem if we secreted this hormone once a month every year, but we constantly release cortisol, even if there is no life threat, and our stress levels are always high. And this spoils our health.

What problems does it cause?

Excessive secretion of the hormone cortisol leads to the following problems…

– Lubrication of internal organs

– Hypertension

– High LDL (bad) cholesterol

– An increase in blood sugar and, as a result, a slowdown in tissue repair

– Anxiety (anxiety disorder)

– Depression

– Digestive problems

– Heart diseases

– Weight gain and slowing of metabolism

– Low concentration and memory impairment

How to take control?

There are several lifestyle changes we can make to prevent frequent and excessive secretion of the hormone cortisol. These changes can balance certain hormones, vitamins that act on cortisol.


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President of Organ Transplant Center at MedicalPark Hospital Antalya

Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.

Physician's Resume:

Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.

Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.

In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.


Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.


Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .

Professional Members:

American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.


Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.
Medically Reviewed by Professor Doctor Alper Demirbaş
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