5 Ways Stress Can Help You

Not all stress is bad.

Infact a little bit is good for you. Have you heard of a process called hormesis

Hormesis is a well-documented biological process where exposure to a mild or intermittent stressor triggers adaptive, beneficial responses in cells and tissues. Rather than causing harm, these small doses of stress activate the body's repair and maintenance systems, enhancing resilience and supporting metabolic health. This concept is central to many evidence-based lifestyle interventions.

Here are five scientifically supported ways to harness hormesis for better health, along with practical steps for implementation:

#1 Exercise-Induced Stress

Scientific basis: Physical activity, particularly resistance training and high-intensity interval training (HIIT), induces transient oxidative stress and microtrauma in muscle fibres. This prompts the body to upregulate antioxidant defences, repair tissues, and improve mitochondrial function, leading to increased strength, metabolic flexibility, and improved insulin sensitivity.

How to implement:

• Engage in resistance training two to three times a week, targeting all major muscle groups.
• Incorporate short bursts of higher intensity activity, such as 30-second sprints or stair climbs, into your regular walks or cycling sessions.
• Begin at a level appropriate for your fitness and gradually increase intensity as your body adapts.

#2 Intermittent Fasting

Scientific basis: Periods of fasting activate cellular stress response pathways, including autophagy (the removal of damaged cellular components) and increased production of brain-derived neurotrophic factor (BDNF). These processes support cellular repair, reduce inflammation, and improve metabolic markers such as blood glucose and lipid profiles.

How to implement:

• Start with a 12-hour overnight fast (e.g., 7pm to 7am).
• If well tolerated, gradually extend the fasting window to 14 or 16 hours a few times per week.
• Always listen to your body and consult your healthcare provider if you have underlying health conditions.

#3 Cold Exposure

Scientific basis: Brief exposure to cold stimulates the production of norepinephrine and cold shock proteins, which can reduce inflammation, support immune function, and increase brown adipose tissue activity (which helps regulate energy expenditure).

How to implement:

• Finish your daily shower with 30 seconds of cold water, gradually increasing to 1-2 minutes as tolerated.
• Take a brisk walk outdoors in cool weather, ensuring you are appropriately dressed.
• Avoid prolonged or extreme exposure, especially if you have cardiovascular concerns.

#4 Heat Therapy

Scientific basis: Heat exposure, such as sauna bathing, induces mild hyperthermia, which activates heat shock proteins. These proteins assist in cellular repair, reduce oxidative stress, and are associated with improved cardiovascular outcomes in observational studies.

How to implement:

• Enjoy a sauna session (10-15 minutes) two to three times per week if accessible.
• Alternatively, take a warm bath to gently raise your core temperature.
• Stay hydrated and consult your healthcare provider if you have any medical concerns.

#5 Phytochemicals in Colourful Plants

Scientific basis: Many plant compounds—such as polyphenols, flavonoids, and glucosinolates—act as mild stressors that upregulate the body’s endogenous antioxidant systems (e.g., the Nrf2 pathway). This process, known as xenohormesis, helps protect cells against oxidative damage and supports healthy ageing.

How to implement:

• Aim to include a variety of colourful vegetables and herbs in your daily meals (think leafy greens, berries, cruciferous vegetables, and spices like turmeric).
• Try to “eat the rainbow” by selecting different colours and types of plants each week.
• Use fresh herbs and spices liberally in your cooking for added benefit.

Key Takeaway

Hormesis is the scientific foundation behind the idea that controlled, manageable stressors can enhance our health and resilience. By incorporating exercise, fasting, temperature variation, and plant-based nutrition into your routine, you activate powerful cellular pathways that support metabolic health and longevity.

With love and great health

Dr Lucy and Dr Mary XX 
 

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that

• Improves metabolism
• Develops mindset skills
• Provides tools to implement it easily into busy lives

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!