The Surprising Benefits of Hormesis
Hormesis is a hot topic lately. You’ve probably even seen it and not known that this was the name for it or why people were doing it. The most common trend is ice baths although hormesis is any exposure to low doses of stress on the body that can result in beneficial effects. It’s the whole “what doesn’t kill you makes you stronger” train of thought. It holds the notion that small doses of stressors such as ice baths, saunas, fasting, certain types of exercise, and even certain natural chemicals and ionizing radiation can activate adaptive responses in the body and lead to improved resilience and health outcomes. It is gaining traction in various fields from medicine to aging research and even toxicology, but is there any evidence from the research to suggest that it is worthwhile?
The generalized answer to that is yes. Research claims point to enhanced cellular repair, improved metabolic health including insulin sensitivity and lipid profiles, delays in age-related decline, and cellular homeostasis. One systematic review of the medical literature published in Experimental Gerontology in 2021 showed improvements in congestive heart failure rates, ischemic heart disease, peripheral artery disease, dyslipidemia, hypertension, heart rate variability, inflammation, cognitive health, depression, immune function, increased endurance and physical fitness, all as a result of sauna use to extend the healthspan. A particular set of data in this systemic review demonstrated dose-dependent cardiovascular benefits with a reduction in sudden cardiac death being as much as 22% lower in men using a sauna 2-3 times per week and 63% lower in men who used the sauna 4-7 times per week.
Let’s look at ice baths since they are the most popular form right now. Ice baths activate our brown fat, which burns calories to generate heat. This is thought to possibly contribute to fat loss over time although it is also used for reducing muscle inflammation and accelerating recovery as well as increasing dopamine (the brain’s “feel good” chemical) and providing a renewed vigor and energy.
This outcome of renewed energy is one I can speak to firsthand. Several years ago, while on a hiking trip with friends in Montana’s Glacier National Park, we came to a rather famous point in our hike, Iceberg Lake. This lake is the mid-point for a ten-mile hike and lives up to its name. There were a few brave souls jumping in from time to time and while I was admittedly the last of my group to jump in (nothing like some good old fashioned peer pressure) I did jump, and it was in fact exhilarating and gave an unreal renewed energy to complete the hike (after I caught my breath again that is). At the time I was not aware of hormesis and the health claims that come with it but in a second encounter a couple years later in Puerto Rico, I had started reading more about it. My husband and I celebrated our anniversary at a place that had cold plunge mini pools right by the hot tubs (a much easier process when you are warmed up first) and I can say that it provided the same vigor, energy, and clarity that it had before.
So, should you go jump in a bathtub of ice water? Maybe, but I would argue it is much easier and probably even more beneficial to try occasional fasting instead. Start with 12 hours and build your way up to 18 over time (something that is simple if you start a couple hours before bedtime and include your sleep time).
Hormesis challenges our conventional understanding of stress on the body but shines a very bright light on the body’s remarkable capacity to adapt, repair and thrive, even in the face of a challenge. If you choose to try hormetic therapy in your life, it is important to discuss it with your primary care provider first as this type of stress is not for everyone (especially those with cardiac conditions or pregnant). While incorporating hormetic strategies into your lifestyle may reveal hidden health benefits for you, it is essential to approach hormesis with caution and moderation as excessive or prolonged exposure can actually do more harm than good. To learn more about different ways to optimize your health and reduce your risk for chronic disease, follow me on Instagram and subscribe for free at the bottom of any of my web pages (thehealthandwellnessnp.com) to receive weekly blog posts and new and exciting upcoming information! Together, let’s transform your health!
-The Health & Wellness NP