Hormesis: The Power of Balance and Moderation in Health and Wellness - 2023 Thrive Practice #3
"The concept of hormesis suggests that a little bit of stress can be good for you. It can stimulate adaptive responses that improve overall health and performance. This is why exercise, which is a form of stress on the body, can be beneficial for overall health." - Mark Tarnopolsky, M.D., Ph.D.
I have a simple but powerful idea for you that in physiology is known as hormesis. This idea can help us cut through a lot of the noise in health and wellness content so that you know what you can do to improve your performance and wellbeing in a healthy way.
For us in the context of health and wellbeing the idea is that a little bit of stress can stimulate positive adaptation, but excessive or chronic stress can lead to illness and burnout.
Simply put – a little is good, a lot is not.
This applies to experiences like life stresses and challenges. But it also can apply to exercise, cold, heat and even nutrition.
For example:
Taking on a challenging project at work or school helps to develop your skills and abilities. Constand unrelenting pressures and deadlines can lead to overwhelm and burnout.
Being physically active most days for up to an hour will extend your healthspan and lifespan. However intense training for hours every day without time to recover and regenerate can lead to injury and illness. Here is a short video on the benefits of exercise.
Some cold-water exposure like finishing your shower with cold water for a minute can help to prevent illness. Submerging yourself in ice water for a long time leads to hypothermia and death. You can read more about the power of cold here.
Some heat like a hot bath or taking a sauna can be relaxing and can improve your cardiovascular health. But staying in the sauna at very hot temperatures for long periods of time can lead to dehydration, heat illness and even death. You can watch a short video about the power of heat here.
Eating a variety of multicolored fruits and vegetables (as organic as you can afford) improves health and wellbeing. However, eating only one type of vegetable exclusively will lead to malnutrition and illness. You can read more about anti-inflammatory nutrition here.
Simply put – in many cases a little of a stressor is good, a lot is not. Balance and moderation are the key to health, wellness and consistent and sustainable high performance.
This approach is boring and does not result in a lot of likes or followers on social media. But it works. Remembering this can help you cut through the noise online when you’re reading wellness content.
Just ask – is this balanced?
Does this promote moderation?
Is this something I can do consistently for a long time?
This newsletter has been all about cultivating balanced practices in your life that give you energy, so that you can direct that energy to what matters to you the most.
I want you to have the energy you need to be healthy, to make an impact in the world, and be the best for those you love and serve.
I know the idea of balance and moderation that I shared in this newsletter will help you get healthy, improve your wellbeing and bring some balance to your life.
We hope this information helps you get some perspective about energizing practices that lead you to an upward spiral of wellness!
If you want to track your sleep and your rest & recovery, please check out our VIIVIO app for peak performers! Here’s an article on how you can use VIIVIO to track your recharging.
If you want to learn more about increasing your energy levels, I cover that topic in the third chapter in my new book Powerhouse: Protect Your Energy, Optimize Your Health and Supercharge Your Performance.
Have a great month!
