Hormesis: How Stress Can Actually Benefit Your Health

Stress often gets a bad rep, with good reasons, of course. Anxiety disorders are one of the world's most common mental health disorders. But scientists, being their awesome selves, have figured out that stress has benefits. The concept of Hormesis suggests that exposure to low levels of stressors can trigger some adaptive responses in the body, leading naturally to more resilience and, lo beholds, improved health. This could very well be why the Spartans threw their babies off cliffs. If being stressed can give you superpowers, who wouldn't welcome it?

What doesn't kill you makes you stronger, or does it?

Yes, of course, they are two different things. We're not asking you to go out and get stressed for the fun of it!

While Hormesis gives you the benefits of low-level stressors, chronic stress can harm health. The latter is made of the same stuff as anxiety disorders. Chronic stress, unlike hormetic stress, is prolonged and frankly overwhelming. It can lead to a number of unfortunate events, including:

• Chronic stress can affect the immune system, making you more susceptible to infections and diseases.

• Being stressed for a lengthy period of time has been linked to a higher risk of heart disease, type two diabetes, and obesity.

• Chronic stress can eventually lead to anxiety, depression, and other mental health problems.

• Stress can negatively impact your memory, concentration, and decision-making abilities.

All of this to say that, while exploring Hormesis more, It's important to understand that challenging yourself with hormetic stressors and managing chronic stress are two very different things.

Now that we've got that out of the way, how does Hormesis even work? Our bodies are equipped with intricate mechanisms to respond to stressors. When faced with challenges, our bodies activate the adaptive stress response, releasing hormones like cortisol and adrenaline. This response is very important because it prepares us for fight or flight, helping us cope with the stress. This is what we sometimes call instincts. For example, heat shock is a stress response to a specific external stimulus—the cold!

While chronic stress can be harmful, intermittent exposure to these stressors can be beneficial. Think of it as building resistance to something through endurance training. Hormesis suggests that low-level stressors can trigger adaptive responses, leading to:

Increased resilience: Once your body responds automatically by micro dosing on these stressors, it becomes better equipped to handle future stressors.

Improved cellular function: Hormesis, because of its adaptive nature, can stimulate the production of protective proteins and encourage cellular repair mechanisms.

Enhanced cognitive function: Stress can improve focus, concentration, and problem-solving abilities.

Boosted immune system: Although it sounds broken, moderate stress can, in fact, strengthen your immune response, protecting you against infections and diseases.

Exercise: Even moderate exercise can induce a stress response, increasing muscle strength and improving heart health.

Dietary Restriction: Short periods of fasting can kickstart cellular repair mechanisms and improve metabolic health.

Cold Exposure: Brief exposure to more frigid temperatures can stimulate the production of heat shock proteins, which have protective effects on cells. This basically gives you a +3 for cold resistance.

Sauna or Hot Bath: Exposure to heat can induce a stress response similar to colds, potentially improving cardiovascular health and reducing inflammation.

Mild Stressors: Challenges like mild sleep deprivation or brief periods of social isolation can trigger your adaptive responses.

Mental Stressors: Metaphorically stretching your brain through challenging mental activities like puzzles or word games can also be a low-level stressor.

If we study the science, we can understand that exposure to stressors actually stimulates mitochondrial biogenesis or Mitohormesis. Mitohormesis is the process of producing new mitochondria, aka the cell's powerhouse. It is especially useful for cellular energy production, improving metabolic function, and reducing oxidative stress.

Mitohormesis is a fascinating biological process that delicately balances stress and health. One of the research papers suggests the possibility of "mitochondrial hormesis in the occurrence and treatment of bone and cartilage degeneration". So clearly, stress can go above and beyond your primary adaptive responses. Depending on exposure to low levels of stressors like mild heat stress or exercise can trigger adaptive reactions in mitochondria. Even these adaptive responses lead to increased antioxidant capacity and improved cellular function.

By understanding Mitohormesis, not just on the surface level but on the cellular level, we can better enjoy the benefits of stress and optimise our stress-induced adaptation.

The Importance of Balance

While Hormesis does argue that low-level stressors can be beneficial, it's crucial to maintain a balance. As we mentioned earlier, excessive stress can overwhelm the body's adaptive capacity and lead to severe health issues. Finding a healthy balance between challenging yourself and allowing for rest and recovery is important.

To adapt Hormesis into your lifestyle, we suggest you start with one of these:

Incorporate regular exercise: As one of the stressors, we highly recommend you aim for at least 30 minutes of moderate-intensity exercise most days of the week. And don't forget to rest, because resting is really important.

Try intermittent fasting: Experiment with short periods of fasting, such as 12-16 hours, or settle on a few dietary restrictions. Many routines make this easier on your body if you're doing it for the first time. Don't hesitate to research it thoroughly before experimenting with which suits you and your lifestyle best.

Expose yourself to cold temperatures: Take cold showers or spend time outdoors in cool weather—not to the point you were trying to role-play a military regimen, but something more manageable and less torturous.

Practice stress management techniques: Meditation and deep breathing can help manage stress and promote mental resilience. If meditation is not your thing, consider doing something that keeps you calm and on an even keel.

Hormesis is an excellent example of "the dose makes the poison." Even stress can be harnessed into something essential in moderate amounts. Only if you listen to your body and find what works best for you will the benefits of stress truly shine through. Don't forget to consult a healthcare professional before dramatically changing your lifestyle, especially if you have underlying health conditions. Let moderation be your guide!