Hormetic Stress & Why This is Good For Us
That which does not kill us makes us stronger. Chances are, we’ve all heard this saying, but is there actually some truth to it? Let’s talk about something called hormetic stress. Hormetic stress refers to a beneficial effect from a stressor, where a moderate amount of stress can lead to improved cellular function and resilience. This contrasts with toxic stress, where excessive stress leads to negative health consequences. Hormesis is a biological mechanism where a moderate stressor can trigger adaptive responses, leading to increased resilience and enhanced functionality.
When your body is exposed to just the right amount of stress you develop resilience. In developing resilience, you begin to create a greater distress tolerance. In creating a greater distress tolerance, you will have a quicker recovery from stressful experiences, which can even result in enhanced cell and tissue repair. In turn, this can lead to longevity and vitality throughout the lifespan.
A Few Examples of Hormetic Stress:
Exercise: Many forms of exercise can trigger cellular stress responses that improve muscle strength, cardiovascular health, and overall physical fitness.
Extreme Temperatures: Think sitting in a sauna or taking an ice bath. Extreme temperatures create a temporary stress response in the body, which can then lead to a more resilient nervous system and improved mental and physical well-being.
Focused Breathwork: Breathwork can induce hormetic stress, triggering a physiological response that can enhance stress resilience. (If interested more in this, do some research on the Wim Hof breathing method).
Stress Response (in general): Even mild stress responses can lead to improved coping mechanisms and resilience.
Mechanism of action: Hormetic stress activates cellular signaling pathways that induce the production of protective proteins and antioxidants, enhancing the body's ability to cope with future stress. Hormetic stress is characterized by a mild, beneficial effect, while toxic stress leads to detrimental changes in cellular and physiological processes. Research suggests that hormetic stress can play a role in preventing or slowing the progression of various diseases and can potentially slow down the aging process, particularly through the actions during recovery from stress. Hormesis is considered a fundamental biological principle that has played a role in evolution and our ability to adapt to environmental challenges.
While much of this may sound appealing, there are considerations if you have certain health conditions and you should consult with your healthcare provider before starting any of these routines. Secondly, take a thorough look at your current toxic stress levels; are you consistently working long hours, are you experiencing hardships that have an impact on your mental or physical health? Being aware of where you are already experiencing stress can be helpful in recognizing areas where you might be able to replace forms of toxic stress with hormetic stress.
Imagine stress as a spectrum; on one end you have toxic stress and all the negative impacts that can have and, on the other, you have no stress and no physiological responses. Hormetic stress is somewhere in between; if we can find that sweet spot, we can start to harness stress and its benefits.
