Ever wonder what intermittent fasting, high intensity workouts, cryotherapy, and turmeric all have in common? It’s hormesis, the scientific theory that a little bit of physiological adversity will make us stronger in the end. I love this idea! I’ve always been a “…a smooth sea never made a skilled sailor” kinda girl and this seems to be the cellular manifestation of that philosophy. Let me take you through the science.
The theory stems from the idea that we are all a little bit too comfortable in Southern California in 2022. As a species, we started as organisms that had to work for survival. We needed to hunt or forage for food (and may have gone hungry now and then.) Our shelter situation was touch and go (and we may have been exposed to the elements once in a while.) We have evolved into a species that lives a life of relative leisure (in lovely homes with stocked refrigerators and thermostats set at 72 degrees.) The hormesis enthusiasts suggest that by stressing our systems (just a tad), we will trigger a cascade of cellular pathways designed to repair damage, and ultimately put us in a position of improved health and vitality.
On a cellular level there are several mechanisms at play and they are still being elucidated in the research lab. What they all tend to have in common, though, is that a short term stressor triggers what is sort of a “spring cleaning” of the cell. In other words, the pathways that recycle old proteins for future use, that repair DNA damage so that cancer cells aren’t born, and that scavenge for free radicals to minimize oxidative damage are all stimulated. When you look for human data, it’s hard to find proof that any of these interventions will definitely add years to your life. However, the research is underway and there was one study published in in JAMA showing an association between sauna use in middle-aged men and decreased mortality risk. (1) Sothey may be onto something here!
My takeaway on this hot topic is that the science is really cool and I’m happy take part as long as it’s not putting me at any major risk. For example, you can always count me in for a dip in the cold Pacific. (I mean, have you ever had a bad day after getting into the ocean?!) I have also been dragging reluctant friends to hot yoga for decades. My latest hormetic hobby is drinking steamed almond milk with turmeric all winter long. I recommend that you also find a way to get out of your comfort zone and (safely) induce some hormesis this month. Even if it’s just checking out that HIIT class your friend told you about, a little bit of stress just might make you stronger! Thanks for reading and as always, keep seeking!
1: Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542. https://doi.org/10.1001/jamainternmed.2014.8187