Hormesis: Finding the Right Balance of Stress
By Dr. Renae Haldeman · New to some of these words? See the glossary.
Hormesis (say “hor-MEE-sis”) is what happens when the body is exposed to a small amount of stress, such as cold, heat, or hard physical effort, and gets stronger because of it. Too much stress, on the other hand, can do harm. Finding your own “Goldilocks zone,” not too much and not too little, is different for every person. For example, during the COVID-19 pandemic we saw how differently people’s bodies can respond. To manage our health well, we need to learn how to use small, controlled stresses in three areas: our surroundings, our food, and our exercise.
Stress from Our Surroundings
Short, controlled cold or heat, such as cold plunges or cold showers on purpose, has been linked to better sleep and a stronger immune system. But extreme changes can cause problems like hypothermia (dangerously low body temperature) or heatstroke. The goal is to go step by step. Small, managed doses of stress make the body stronger without overwhelming it. To learn more about how the seasons affect the body, see our earlier article on acupuncture and the changing seasons.
Stress from Food
Intermittent fasting (going without food for set periods) is a main way to use food as a helpful stress. When the body is under short-term stress, it starts autophagy, the body’s cell “cleanup” process, and it gets better at switching between fuels for energy. Food advice is often confusing, but one thing is true for everyone: avoid highly processed foods. If you are struggling with fatigue, you might try an approach built for the individual, like the blood type diet. Traditional Chinese Medicine also links gut health to mental well-being. It connects the small intestine, where nutrients are absorbed, to handling anxiety. Even good things like polyphenols (plant chemicals that fight cell damage) should be eaten in moderation, so we do not take in too much.
Stress from Exercise
Exercise causes mitohormesis. This means that aerobic exercise tells the body to make more mitochondria, the tiny “powerhouses” inside our cells. More of them is a strong defense against the signs of aging. Whether you do high-intensity bursts or moderate daily movement, the key is to be consistent. As Dr. Pfau wrote in his article on the need for movement, physical activity is a basic requirement for life. These ideas matter even more during pregnancy, because staying healthy helps the baby grow and helps the mother recover after birth.
The Path to Moderation
Being “perfect” is out of reach, but aiming for moderation brings real health benefits. Pushing a stress too hard can wear the body down past what it can recover from. No stress at all leads to weak muscles and poorer health. Success comes from finding and keeping the right balance, the one that helps you grow and live longer. Along the way, acupuncture can help your body reach its health goals.
Related articles
This article is educational and is not medical advice. Individual results vary. Please talk with a licensed healthcare provider about your own health.