Why Stressed is Best
What is Stress?
Stress is a natural response from the body when facing a challenge or threat. It results in temporary alterations in heart rate, blood pressure, breathing, and a release of hormones to put the body on alert. Chronic, prolonged periods of stress can result in long-term health risks like chronic headaches, digestive disorders, sleep concerns, anxiety, and other symptoms of an overactive sympathetic nervous system. Stress is a healthy fundamental process within the body to protect an individual from danger, but it can also serve as a stimulus for adaptations to improve physiological function.
Exercise and caloric restriction are two examples of stressors that can trigger a beneficial, adaptive response in the body. Exercise is a temporary, moderate stressor that challenges the body by requiring it to alter its normal functioning to meet new demands. After exercise, the body continues to adapt by repairing muscles, reducing soreness, and increasing endurance over time. Similarly, it has been shown that caloric restriction sends a signal to the body that encourages metabolic adjustments. These adaptations can improve fat metabolism, enhance cellular repair, and promote overall health.
In both cases, these moderate stressors cause the body to adapt and become more resilient over time, a process known as hormesis.1
What is the Hormesis Hypothesis?
Hormesis was coined in toxicology to explain the beneficial effect of a low dose stimulation that would have toxic effects at a higher dose. While hormesis was first defined by toxicology, it can also be applied to everyday stressors. Clinical studies investigating adaptive stress commonly find that exposure to low levels of hormetic stress can enhance cellular functioning and improve the body’s ability to cope with other forms of stress, even those unrelated to the initial stimulus.1 Therefore, hormetic stress not only promotes healthier functioning within the body relative to one stressor, but through adaptations, it protects the body from stress as a whole.
As an example, studies investigating the role of exercise in improving immunity have found that moderate exercise up-regulates the immune system, thereby improving immunity and resistance to viral infections.2 As an individual continues to participate in moderate exercise, the immune system will become stronger, and more resistant against illness. This illustrates the hormesis hypothesis, highlighting the importance of regular, moderate exercise for maintaining overall health.
Similarly, other forms of adaptive stress, such as caloric restriction and fasting, have been shown to promote health benefits. Studies on caloric restriction and hormesis have found that controlling caloric intake or engaging in fasting can improve lifespan and protect tissues from disease. These studies conclude that hormesis mechanisms associated with adaptive stress enhance the body’s cellular resistance to stress and damage.3
Conclusion
The hormesis hypothesis explains how exposure to low levels of stress can trigger adaptive responses that optimize cellular function and improve overall health. Exercise, caloric restriction, and other mild stressors can challenge the body in ways that promote resilience over time. Engaging in these hormetic activities has been shown to improve immunity, promote longevity, reduce the risk of chronic disease, and protect the body from oxidative stress.4
- Mattson, M. P. (2009). Hormesis Defined. Aging Research Reviews, 5(7), 1-7.
- Radak, Z., Chung, H. Y., Koltai, E., Taylor, A. W., Goto, S. (2008). Exercise, Oxidative Stress and Hormesis. Aging Research Reviews, 7(1), 34-42.
- Mattson, M. (2007). Dietary Factors, Hormesis and Health. Aging Research Reviews, 7(1), 43-48.
- Kouda, K., Iki, M. (2010). Beneficial Effects of Mild Stress (Hormetic Effects): Dietary Restriction and Health. Journal of Physiological Anthropology, 29(4) 127-132.
