What is hormesis? I love to trace words back to their origins - The term "hormesis" comes from Greek hórmēsis "rapid motion, eagerness", itself from ancient Greek hormáein "to set in motion, impel, urge on", the same Greek root as the word hormone.
So how does this relate to the much talked about of late concept that a low toxin or stressor exposure can drive beneficial cellular processes that enhance overall health, slow aging, and make you more resilient to future stress (both physical and mental). Fascinating stuff and makes total sense once we explore the background to these processes. Also enables us to understand why the process of cleansing in which we spend time on the following points, leaves us feeling so incredibly amazing.
· Reduce calorific load
· Consume a food/juice plan high in phytonutrients
· Take part in regular moderate exercise
· Take time for breath work
· Expose our bodies to hot and cold temperatures
Understanding the concept of "hormetic stress" being a beneficial thing requires the reconsidering of a few words which we have learnt to feel negatively about – TOXIC and STRESS. What is important is the specific stressor and the dose. In 21st C living we have increased our exposure to stress and toxins to a degree which the body finds difficult to tolerate – hence expressions such as ‘burn out’ and ‘adrenal fatigue’. We are talking here about ‘moderate’ stress enabling the body to adapt with beneficial outcomes.
We can consider hormesis as a health-enhancing stress which when we consider how the human race evolved makes perfect sense. Before the onset of industrialisation, central heating and Ocado deliveries, human beings were consistently exposed to dipping or extreme temperatures, food scarcity, constant exercise by travelling on foot or by bike and the consumption of moderate and generally seasonal plants. All of which the body found mildly stressful.
In response to this the body adapts by cleverly manipulating how the body sources energy and responds to stress. For example, when food is scarce and energy is being used faster than the body can make it, the release of the enzyme AMPK is stimulated, which promotes new mitochondria (energy powerhouses) and increases insulin sensitivity. The net result of this action is that back up fuel sources are used up as this enzyme stimulates energy production from glucose and fatty acids.
*AMP-Activated Protein Kinase (AMPK) is a fuel sensing enzyme found in all mammalian cells.
Hormetic stressors are well regulated, acute stressors that trigger healthy adaptive responses.
Researchers have found that hormesis underpins many of the health benefits associated with an array of incredible cleansing techniques which when combined lead to a wonderful feeling of wellbeing: intermittent fasting, cold plunge pools, sauna, high-intensity interval training (HIIT), breathwork, plus certain phytonutrients found in plant food such as polyphenols. This phytonutrient can be found in purple fruits such as grapes or blueberries but also abundant in good quality green tea (I am thinking Matcha), olive oil, citrus fruits, hibiscus tea, curcumin, lingonberry, and many other spices and herbs.
What we are looking for is challenging homeostasis just a little without overly stressing the body. Extreme temperatures, extreme sport, extreme dieting can all cause negative effects on the body What we are seeing in the Western world is frequently a lifestyle in which we have an over abundance of calories, a consistently warm and cosy environment and sedentary behaviour. In this situation we do not see all the wonderful adaptive responses which hormesis can deliver.
Hormetic activities activate a variety of cellular mechanisms and signalling pathways that promote stress resilience by giving our bodies consistent low-level challenge and encourages autophagy which is the body’s way of cleaning out damaged cells, in order to regenerate newer, healthier cells. Researchers believe that hormesis also repairs DNA and combats oxidative stress (which is often the driver of many 21st C diseases). The production of new mitochondria increases available energy, both mental and physical. These actions overall have been associated with longevity; not only increasing the length of life but also the quality.
5 ways to achieve hormesis:
1. Incorporate breathwork into your routine.
Try box breathing, which involves inhaling through your nose for four seconds, holding it for four seconds, exhaling through your mouth for four seconds, then holding the exhalation for another four seconds. This helps to engage our parasympathetic nervous system and is useful for helping us to unwind from the crazy stressors of life. However, we are also entering a moment of hypoxia - a below-normal level of oxygen in your blood – which is so temporary that of course does no harm.
Great video to get you started https://www.youtube.com/watch?v=U56gdlWnBe4
2. Challenge your temperature comfort zone.
Find a local sauna, a beach box sauna if you are lucky enough to live by the sea, or a hot bath. Bikram yoga classes are also a great way to experience this type of hormesis.
For the cold moment try turning your shower to cold for a few minutes or plunge into an ice bath. Or simply sit outside on a chilly day. We have become so cold intolerant that simply spending time outside when it's cold can be beneficial, too. Challenge yourself to stay a few moments longer than you feel comfortable.
The contrast of hot and cold is marvellous; so a sauna and then a cold plunge can be incredibly therapeutic.
3.
Eat the rainbow and bring in new plant foods which you have never tried. They all contain different plant chemicals.
Cruciferous vegetables in the form of broccoli, cauliflower and Brussels Sprouts contain glucosinolates which act in a hormetic way, triggering the cells to replenish glutathione stores, an endogenous antioxidant so beneficial to optimal detoxification.
Other xenohormetic nutrients include curcumin from turmeric, resveratrol from berries and wine, allicin from garlic, quercetin from a variety of fruits and vegetables but especially red onions and apple peel. To select the plants with the greatest level of phytonutrients we should be selecting those exposed to environmental stressors such as UV light, pests and weather; so home-grown plants are wonderful as are organic.
4.
Make intermittent fasting a regular event
Intermittent fasting puts your body into a perceived state of stress due to temporary energy deficiency. This does not need to be extreme. A 12-16 hour overnight fasting window would be a good start. Give yourself an eating switch off point; this could be 7 pm. Abstain from eating (even a tiny snack) until 7 am or later if possible. There are so many potential benefits here.
Dietary restriction and intermittent fasting have been considered as nutritional hormetins as they induce stress response and eventually lead to physiological hormesis by modulating the levels of stress chaperones such as heat shock proteins (HSP70), antioxidants such as vitamin E and coenzyme Q, and enhancing redox enzyme activities.
5.
Learn something new.
Engage in learning a new language or skill. Keeping your brain active can generate brain-derived neurotrophic factor (BDNF), a key molecule involved in plastic changes related to learning and memory. Combine this with learning in a group setting and you may experience the combined effect of increasing oxytocin. This feel-good hormone is released when spending quality time doing relaxing things we enjoy and being with people we love and trust. It is of course vital that the learning does not become a heavy stressor with deadlines and fear attached. Choir groups, dance sessions and cooking classes spring to mind.
If you are Sussex based, I have a class coming up on June 15th 2022. Take a look at my events page for further information. It will be a wonderful way to boost hormesis with the double effect of high phytonutrients and learning all in one lunch time event!
