We all know that chronic stress can wreck havoc on your health, resulting in a number of negative impacts across your physical and mental wellbeing. But what if we told you there is a kind of good stress, and it is called hormesis.
“What doesn’t kill you makes you stronger” – Friedrich Nietzsche, German Philosopher
This phrase is surprisingly accurate and it is thanks to hormesis which can create positive change throughout the body even down to the cellular level. Stress isn’t always toxic.
What is hormesis?
Hormesis is short, intermittent bursts of certain stresses which trigger a cascade of cellular processes. These processes enhance overall health, slow aging and make you more resilient to future physical and mental stress. In basic terms, hormesis is when you push your body and it responds by becoming more resilient.
The periodic nature of the stressor defines hormesis – it has to be short lived to activate the positive response. Take cold water therapy – if you stayed too long in cold water, you would get hypothermia. But short bursts have a whole array of immune boosting and physical wellbeing benefits. Or intermittent fasting, going too long without food wouldn’t be erat for you but short periods can trigger a cellular clean up process or autophagy.
Researchers have actually found that hormesis is a common thread underlying many of the health benefits associated with intermittent fasting, cold or heat exposure and high intensity interval training (HIIT).
How does it work?
Short bursts of these stressors pulls your biody out of its comfort zone or homestastis. It activates a variety of cellular mechansims and signalling patheways that promote resilisience, repaid cellular damage (via processes like autophagy), repaid DNA, combat adaptive stress, produce new mitochondria, reduce inflammation and support detoxfication. It ramps up growth and repair.
Most hermetic sressors generate low levels of free radicals. In the presence of these free radicals, mitochondria (which are responsible for energy production) generate more copies of themselves. As you get older you lose mitochondria which leaves you tired and without energy. So anything that encourages your body to produce more will help you feel better and be beneficial for your overall health.
How can you achieve hormesis?
High Intensity Interval Training
Think all our effort for about 30 seconds, during this time the muscles are brefly starved of oxygen which activates fast twitch musces and stmulates mitochondria production. Although HIIT is the best, any kind of exercise is beneficial just not to the same extent as HIIT.
Breathwork
Introducing intermittent hypoxia can also help stimulate mitochondria. Yo can achieve this with box greathing. Inhale through your nose for 4 seconds, hold for four seconds, exhale for four seconds, hold the exhahle for four seocnsds and repeat.
Heat and Cold exposure
Mild heat stress has therapeutic effects, while cold exposure can boost your immune system. Both stimuale mitochondria production. Use saunas especially infrared or hot baths, ice baths and cold showers or even just spend time outside in the cold. Embrace your inner Wimhof!
Eat stressed plants
Plants use a variety of chemicals to protect themselves. When we ingest these comppunds, it protects us from environmental stressors e.g. air pollution. This is known as xenohormesis. Examples of plant foods include broccoli, brussel sprouts, dark chocolate, coffee, red wine
Intermittent Fasting
This is a temporary state of nutrient deprivation. It makes sense from an evolutionary standpoint — when our ancestors were starving, their bodies had to run at peak efficiency, both to save energy and to increase the odds of finding or catching something to eat. Some people do extended periods, some people just like to keep their eating in a certain window. Others use the fatty coffee in the morning (like we do at Altus) to cheat their body into extending its fast. However you choose to do it, intermittent fasting triggers a cellular clean up process known as autophagy ultimately making your body more efficient.
Challenge your brain
Mentally stimulating and challenging activities promote neuroplasticity and create new connections in the brain. However you do need to feel into control as it can easily translate into negative stress if it becomes overwhelming.
Hormesis is a central theme to what we offer at Altus. From our Infrared Sauna and ice bath to RunAltus. We believe it is incredibly important part of our health and wellbeing. Would be interested to hear your thoughts. Let us know in the comments.