If there’s one thing you can say about Americans at this point in time, it’s that we’re stressed—and we’re constantly told by health experts to reduce or manage our stress because it’s killing us. But what if I told you that stress can actually be good for you—and that, sometimes, more stress is actually helpful. As a doctor and researcher in stress and healthy aging, I know that sounds nonsensical or, at best, counterintuitive, but that’s exactly what the fascinating new science of hormesis, or “good stress,” shows. Certain kinds of stress are not only beneficial; they are essential. They build resilience, support brain and metabolic health, and even promote longevity. This new approach to stress is one of the most exciting and upcoming areas of longevity and wellness research. While it is unquestionable that chronic stress from situations like caregiving, unmanageable workloads, chronic illness, difficult relationships, and financial hardship can harm your health, so-called hormetic stressors are different. They are intermittent, acute bursts of stress, such as periods of fasting, vigorous exercise, or learning a new skill. From the Greek “to excite,” hormetic stressors activate your body’s innate ability to grow stronger and more mentally and physically resilient. Leveraging good stress—and learning the difference between “stress” and being “stressed out”—may be the most transformative and accessible self-help tool we have today. And perhaps also the most fun. The science of good stress So, what exactly is stress? Stress is any challenge that disrupts our body’s natural balance, or homeostasis. An intriguing discovery in stress biology is that recovery from stress doesn’t simply restore us to our previous state. In the process of re-establishing balance, we either net harm—which is the case with chronic stress—or we overcompensate and gain resilience, which underlies the health-enhancing benefits of hormetic stress. All stress leaves long-lasting effects that shape-shift our biology. But while chronic stress leaves us less resilient, good stress makes us stronger. Holiday inbound tourism thrives Branded Content Holiday inbound tourism thrives By China Daily Stress ripples down to the level of our cells. Hormetic stressors—such as eating plant-based phytochemicals, high-intensity interval training (HIIT), cold and heat exposure, intermittent fasting that optimizes circadian rhythms, and intentional mental and emotional challenges—activate a highly conserved set of genes crucial for our survival called vitagenes (short for vitality genes). These genes carry the code that heals, repairs, and regenerates our body. They ramp up our antioxidant capacity, regulate inflammation, repair damaged DNA and proteins, recycle old and dysfunctional cells, and increase the energy-making mitochondria that make up our life force. You may be wondering why all this matters. The most common symptoms I encounter in my medical practice, including fatigue, brain fog, digestive issues, mood imbalances, and pain, are manifestations of cellular damage. They stem from damaged DNA, impaired mitochondria, oxidative stress, chronic inflammation, and improperly folded or clumped proteins. Over time, cellular damage leads to chronic conditions such as diabetes, heart disease, dementia, depression, and cancer. Even the alarming decline in life expectancy can be traced to how our modern environments and lifestyles are harming our cells.
