When is Stress Good for You?

Far from being weak or vulnerable in the face of change, the human body is designed to continuously adapt to and thrive in an unpredictable environment. This is due to the powerful action of hormesis: the physiological phenomenon whereby short episodes of challenge or stress provide long-term benefits.

Hormesis is a term that evolved from toxicology. Scientists were surprised to learn that very small amounts of toxic exposure or ingestion actually support and boost antioxidant function and health, whereas higher levels and/or unrelenting frequency of exposure promotes disease because it overwhelms our ability to respond.
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It turns out that regular, manageable challenge builds strength and resiliency! Whether it’s exercise, fasting or short-term calorie deprivation, very low grade toxic exposure, or episodic stress – these are things that benefit us because they stimulate our appropriate response. Conversely, what we don't use, we lose. The hormetic “zone” of activity varies by individual and expands as we build strength. 

Consider some potent options to include in your “hormetic” toolbox:

• Exercise
  

Aggressive physical exercise is really a form of controlled, limited damage to the body. It stimulates a protective mechanism that actually helps us build more resilient health. We exercise. We do damage to our muscles. We secrete stress hormones. There’s some wear and tear. That impetus stimulates healing mechanisms and antioxidant pathways. It stimulates healing and fortification and the actual build-up of muscle tissue. The challenge on the body is rewarded with a stimulated healing and pro-resiliency response. But excessive exercise for a unique person stops being hormesis and potentially starts being harmful, such as when it pushes cortisol levels beyond sustainable limits. 

• Fasting and Calorie Restriction
  

A number of both animal and human studies prove the perhaps illogically positive effects of these practices. Short term, dietary deprivation actually stimulates vitality-promoting mechanisms in the body. Extended overnight fasting or the Fast Mimicking Diet can activate anti-inflammatory defenses, improve mitochondrial function, and stimulate innate immunity. They also promote a lean body type, provoke autophagy to eliminate older/damaged cells, and improve blood glucose. But excessive fasting stops being hormesis and potentially starts being harmful (e.g. hypoglycemia in some, slowing down metabolism in others). 

• Hormetic nutrition
  

​Many phytonutrients we think of as “antioxidants” are actually pro-oxidant meaning they produce threatening free radicals in the short term, but quickly stimulate our own internal antioxidant capability in response. One such example is bitters, which you may take as a digestive aid or add to cocktails. These compounds exist in plants to provide protection from various oxidative stresses, e.g. shielding from the sun’s radiation or defending against bugs and pests. When we eat them, we experience some irritation and then undergo immune-stimulating effects. These compounds are essentially teaching our bodies how to defend themselves and be more resilient in the face of larger challenges. Some “adaptogenic” herbs also provide their benefits via hormesis. But excessive intake for a unique person stops being hormetic and potentially starts being harmful. Think: excessive cruciferous vegetable intake in someone with sulfur intolerance or too much fermented food in someone one with histamine intolerance. 

• Temperature manipulation

You know the healing effects of a fever – creating a less hospitable environment for pathogens and recruiting immune power. Enter the hormetic effects of sauna and heat shock therapy.  Think of them as artificial, short term fevers. At the opposite extreme, whole body cryotherapy and cold plunges can induce hormesis to lower inflammation, stimulate circulation, and increase metabolism. Cold exposure has also been shown to increase antioxidant production and boost immunity against cancer. But excessive stimulation for a unique person stops being hormesis and potentially starts being harmful including too much shock for someone with uncontrolled hypertension or other risks of cardiovascular events. 

• Additional hormesis activators

Looking further afield, practices such as Wim Hof breathing, induced hypoxia, and hyperventilation are gaining more popularity (and scientific curiosity) as people look for novel ways to stimulate the body’s defenses. 
Bottom Line: Hormetic stress consists of intermittent, low level exposure to small amounts of challenge that promote health by stimulating the body’s resiliency. 
_________________________________________________________________________________________TOFU PANEER
This vegetarian version of a classic Indian dish is easy and delicious. Originally a kid-friendly NY Times recipe, tweaking it with a few of my favorite ingredients made it very friendly for me too. I served it with an organic rice blend of wild and brown rice.

Serves 4

1/4 c olive oil
1 block extra-firm, high-protein organic tofu, cut into 1" cubes and patted dry
1 yellow onion, chopped
1/2 t fresh ginger, peeled and freshly grated
1 large clove garlic, chopped
1 t cumin seeds
3/4 t chile powder such as chipotle chili
1/4 t ground turmeric
3 plum or 12 cherry tomatoes, chopped
1 t salt
2 T almond butter
8 oz frozen peas
3 T non-dairy sour cream
1/2 t garam masala, optional

Pour oil into a large sautée pan. Add tofu cubes, and sautée over medium high heat for a few minutes, turning to cook each side until golden brown, about 10 minutes. Remove tofu and place onto paper towel on a plate to absorb some of the oil. Add to the same frying pan the onion, ginger, and garlic. Cook for 5 minutes, stirring occasionally. Add cumin seeds, chile powder, and turmeric and stir for about 30 seconds. 

Add tomatoes, salt and 3/4 cup water to the pan. Simmer about 5 minutes on medium heat to thicken sauce. Lower heat a bit. Add almond butter and stir well. Add frozen peas and tofu to pan and stir until coated. Simmer for about 5 minutes to warm. Stir in sour cream and top with garam masala if using. Enjoy!


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