Cellular and Metabolic Health

6 Practical Steps to Defeat Chronic Stress Creatively

Safe and effective use of hormetic stress for promoting neurogenesis, cell division, autophagic and mitophagic processes through six lifestyle practices

Unleash the Power of Acute Stress to Triumph Over Chronic Stress

The idea of overcoming stress by applying more stress may seem contradictory and counterintuitive. However, it is a natural and well-established concept in science, medical practice, and self-development.

The key to this novel approach is to step outside of your comfort zones and intentionally expose yourself to a degree of discomfort to ultimately achieve a greater sense of well-being and sustained comfort in the long term by leveraging the healing power of the body and mind naturally.

First, I define two types of stress, explain their impact and implications for health, and provide six practical approaches to improve physical and mental health holistically through lifestyle choices. This article excludes medical processes and procedures.

Difference between acute and chronic stress

Understanding the difference between two stress types is critical as one is beneficial and another harmful for the body. However, they are also interrelated.

First, I’d like to define stress for common understanding. Stress is a natural response to demanding situations. It is the body’s way of preparing itself to deal with a perceived threat.

The stress response is triggered by releasing hormones such as cortisol and adrenaline. These hormones prepare the body for action, such as fight or flight.

For example, these hormones can increase heart rate, blood pressure, and temperature, causing the body to release glucose and fat into the bloodstream, providing the energy needed to function and perform.

Acute stress

Acute stress is a short-term response to a specific event or situation. It is a normal and healthy response to physical and mental challenges. It can improve physical and mental health if it remains under the threshold.

You might have acute stress daily at work and home when creating, learning, and socializing.

These acute stressors are also known as micro stressors. This term is important because if micro stressors are accumulated and remain unaddressed, they can turn into chronic stress.

Chronic stress

Chronic stress is a long-term response to ongoing or persistent stressors. It occurs when the body’s stress response is activated for an extended period, leading to an imbalance in the body’s hormones and immune system.

Chronic stress can cause adverse effects on physical and mental health, such as an increased risk of heart disease, a weakened immune system, anxiety, and depression.

Examples of chronic stress include working in a high-stress job, unhappy marriages, toxic relationships, financial difficulties, dealing with long-term medical conditions, and experiencing traumatic events.

The fundamental difference between the two types of stress as chronic stress can have long-term adverse effects on the body, while acute stress can be beneficial in the short term.

Interrelation of acute and chronic stress

Acute stress, if not addressed timely, might accumulate and turn into chronic stress through epigenetic changes.

I explained the mechanism in a previous article titled Here’s How Stress Impacts Us at a Genetic Level and How to Address It with Lifestyle Changes.

The critical point is you need to take advantage of the positive effects of acute stress by controlling it tightly and finding creative ways to manage the adverse effects of chronic stress.

How does acute stress benefit the body and mind?

Acute stress can have a positive impact on both physical and mental health, including cognitive function, cardiovascular health, immune system, weight management, and resilience.

Moderate and intentional stress exposure based on a person’s stress threshold can improve memory, focus, and decision-making.

The fundamental mechanisms are through the functions of hormones, neurotransmitters, and other bodily fluids serving as a messenger, co-factor, or catalyst.

Neurons and other cells in the brain need some stress through growth. For example, stress from strenuous exercise and fasting can boost BDNF, which puts the brain in growth mode.

The physical response to stress, such as increased heart rate, blood pressure, perspiration, or shivering, can be beneficial for the cardiovascular system in the short term and can help to strengthen the heart and improve blood flow giving long-term benefits.

Additionally, stress can cause the release of immune cells to fight off infection and disease. For example, cortisol, a hormone released during stress, can help to control inflammation in the body.

Stress can also cause an increase in appetite, particularly for high-calorie, sugary, salty, and fatty foods. However, the physical response to stress, such as increased heart rate and blood pressure, can also boost metabolism and burn calories.

Regular exposure to stress can also help to build resilience, or the ability to bounce back from difficult situations and improve overall mental and physical well-being.

The Mechanism of Creating Long-Term Comfort from Short-Term Discomfort

Comfort is a complex and paradoxical concept for humans. Many of us desire a comfortable life, but in reality, constant comfort goes against our nature and leads to imbalance.

Our bodies naturally seek comfort as a default, but to grow and maintain balance, it needs to experience discomfort that you might introduce creatively, carefully, and gradually.

Long-term comfort requires short-term discomfort. This is true for biological systems in general — they cannot survive and thrive without a certain amount of pressure and stress. The same is true for the human body.

The body has several mechanisms that are activated through physical and mental pressure. I want to explain this concept briefly using the term “hormesis.”

Hormetic stress refers to the process of generating biological activities, such as initiating healing systems or regenerating cells through minor stressors. I will list and explain various sources of stress in subsequent sections.

Hormesis refers to the adaptive response of the body to stress to survive. There is significant evidence in the literature about the benefits of hormetic stress on health and longevity. Understanding this principle is crucial to make sense of the points I will discuss in later sections.

This paper informs that “The beneficial effects of mild stress on aging and longevity have been studied for many years. In experimental animal studies, mild dietary stress without malnutrition delays most age-related physiological changes and extends maximum and average lifespan.”

The strength of hormesis comes from its evolutionary basis. We evolved through hormetic stress. Our bodies create various mechanisms to deal with hormetic stress at the cellular, genetic, and hormonal levels.

In subsequent sections, I briefly introduce why low doses of six uncomfortable habits can improve our health and how we can practice them comfortably and safely.

Here are six types of natural and short-term stressors for long-term benefits.

1 — Movement and Personalized Workouts

Movement and exercise create stress responses in the body at different amounts based on intensity and duration.

While moderate exercise in one’s fitness capacity is beneficial, excessive stress over the capacity can induce oxidative stress and lead to increased inflammation and other complications.

Like stress, inflammation can also be chronic if not managed timely and adequately and might lead to various undesirable health conditions.

Regular movement is essential for the body to function and perform. Various exercises have different effects on the body.

For example, long exercises such as hours of cardio create more stress. Short and intense exercising (e.g., HIIT) creates instant stress. However, it might disappear quickly due to hormonal effects such as a spike in growth hormone and sex hormones opposing cortisol.

While long cardio sessions might cause muscle loss, HIIT workouts contribute to muscle building. This is evident from the observations of long-distance runners versus sprinters.

I documented my perspectives and experience about this matter in an article titled Here’s Why I Love Running, Yet I Practice It Differently for Health and Fitness Reasons.

2 — Caloric Restriction via Intermittent Fasting

Millions of people use caloric restrictions to lose weight (visceral fat), make the body more insulin sensitive, and reduce the harmful effects of metabolic and mental health disorders.

Formulated caloric restriction is also used as an intervention approach by qualified healthcare professionals for treating and preventing some metabolic and mental health disorders.

Calorie restriction has been intensely researched in various disciplines of science. Preliminary findings indicate that caloric restriction in animals can extend their lifespans. For example, this paper informs that:

“Animal studies have demonstrated that dietary restrictions can prevent or lessen the severity of cancer, stroke, coronary heart disease, autoimmune disease, allergy, Parkinson’s disease, and Alzheimer’s disease. The effects of dietary restrictions are considered to result from hormetic mechanisms.”

However, it is impossible and dangerous to restrict calories all the time. The body needs adequate calories to maintain homeostasis. Nevertheless, occasional caloric restriction especially using time-restricted eating, can create hormetic stress and bring health benefits.

For example, when the body senses calorie deficiency through fasting, it activates the autophagy and mitophagy systems to consume microorganisms in the cells and mitochondria to create energy.

For me, both intermittent and long-term fasting have been beneficial hormetic stress for many years. Therefore, I made it a lifestyle habit, as I documented in a story titled Here’s What Happened on One-Meal-a-Day After 15 Years.

3 — Hormetic Stress from Food and Supplements

Certain toxic substances in small doses found in food are believed to induce hormetic stress. This is observed in plant molecules that are toxic in large quantities but beneficial in small amounts.

Some practitioners utilize supplements such as resveratrol, flavonoids, polyphenols, polyamines, and curcumin to induce hormetic effects in the body. These supplements have been known to work for some individuals as they activate the master antioxidant glutathione.

However, I am cautious about using hormetic stressors from food and supplements. The ingestion of any molecule can lead to complex interactions and reactions within the body, and the impact and implications of these processes are not fully understood.

In my case, plant molecules caused autoimmune issues in my younger years, so I stopped taking them. But I acknowledge that some people tolerate and do well with them. They claim positive experiences, so it can be an option for some people to consider them with support from qualified healthcare professionals.

4 — Cold and Heat Exposure to activating Body’s Thermogenesis

The body reacts differently to cold and heat. Cold and heat produce distinct biochemical reactions and affect thermogenesis, leading to different genetic expressions. This means that different genes are turned on or off based on temperature.

Cold and heat exposure can have a significant impact on our hormones and neurotransmitters. When used correctly, they can optimize hormones and contribute to the healing process for physical and mental disorders.

For example, dry saunas might improve cardiovascular health, and cold showers or ice baths might lower brain fog, reduce depressive thoughts and enhance mood.

Even though high and low temperatures are uncomfortable, from my experience, cold and heat exposure can provide effective hormetic stress for the body and relax it later.

Since the body regulates temperature very tightly, slight variations can cause the body to react and activate healing systems and favorable epigenetic expressions.

5 — Meditation and Other Mindfulness Practices

Meditation is often thought of as a way to relax the brain. However, in reality, it can actually act as a mild stressor.

This means that some people who struggle with anxiety may find it challenging to meditate as it amplifies stress in the neocortex and creates agitation.

Meditation and mindfulness practices can be powerful tools for managing stress and anxiety, but it is essential to remember that they are not always easy or comfortable for beginners.

Even deep breathing can stress the body, but it can activate the parasympathetic nervous system and lead to relaxation later.

As I struggled with chronic stress and anxiety in my younger years, I found that mindfulness practices were the most effective solution for me.

By focusing on living in the present moment with acceptance and positive curiosity, I was able to reduce my anxiety, fear, and stress levels significantly.

Thus, I believe that practicing mindfulness techniques like meditation, yoga, visualization, and self-talk can help improve brain chemistry and overall neurological and mental health.

Meditating for 20 minutes three times a day has been a hobby and lifestyle habit for me. Activating the parasympathetic nervous system three times a day balances the hormones and neurotransmitters and lowers stress.

In addition, you might incorporate other mindfulness methods like self-talk, visualization, therapeutic writing, music, dancing, flow state activities, martial arts, yoga, and pilates to manage your anxiety and stress better.

Adding mild mental stress might improve cognitive flexibility and emotional regulation to achieve better mental and emotional health and well-being. I will delve further into the topic of emotional regulation in the next section.

6 — Emotional Expressions and Regulation

Feeling and expressing unpleasant emotions can be painful and might not give you immediate pleasure. However, just like physical activities, experiencing emotional pain can bring joy later.

Rather than trying to numb or suppress our unpleasant emotions, it is crucial to allow yourself to express them promptly. Unexpressed emotions can accumulate and create chronic stress for the body and mind.

Attempting to feel and resolve unpleasant emotions can have a hormetic effect. It may temporarily increase our stress levels, but in the long run, resolving these emotions can bring us joy and happiness.

This is why we must allow ourselves to experience and process our emotions instead of trying to avoid them.

Rather than numbing and suppressing your unpleasant emotions, you must express them timely. Unexpressed emotions accumulate and create chronic stress for the body and mind.

Regarding emotional regulation, setting boundaries can create short stress until you consistently implement them. But once you establish boundaries, you can regulate your emotions better.

Practicing meditation and mindfulness practices and undertaking mental therapies for healing is not about trying to avoid or suppress negative emotions but instead acknowledging them, processing them, and letting them pass through. They all can cause initial discomfort and disturbances.

Summary

The idea of using stress to overcome stress may seem contradictory, but it is a well-established concept. The key is to push beyond our comfort zone and tolerate a certain level of discomfort safely to ultimately achieve long-term comfort.

Acute stress can be a natural response to challenging situations and can have positive effects on both physical and mental health. However, it’s essential to find a balance and manage stress levels to avoid adverse effects. Every action, including the smallest ones, can add pressure to the body.

Hormetic stress is a type of stress that can lead to the activation of biological processes such as neurogenesis, mitogenesis, autophagy, and mitophagy. These reactions can improve our overall health and longevity. This is why hormetic stress has gained the attention of scientists and practitioners alike.

From my research and observations, I found that creating hormetic stress through lifestyle habits is a viable option for healthy adults to improve their health and longevity. Many biohackers and fitness enthusiasts use hormetic stress deliberately to improve their physical and mental capabilities.

Lifestyle choices and medication can induce hormetic stress, but I excluded medication from this article.

However, hormetic stress, even from lifestyle choices, might not suit everyone, particularly those with underlying health conditions. This type of stress could potentially worsen some disorders and interfere with medications.

Thus, it’s essential to seek support and supervision from qualified healthcare professionals before introducing any hormetic stress into your routine.

Hormetic stress can be created through physical, biological, mental, and environmental activities, and each person’s threshold for stress is different. It’s essential to customize your hormetic stress practice based on your needs, body type, goals, and lifestyle choices.

Fasting, exercise, cold/heat exposure, and meditation can be used to create hormetic stress and might improve hormonal and neurotransmitter balance. For example, fasting, exercise, thermogenesis, and meditation can favorably change brain chemistry.

One of the well-documented benefits of hormetic stressors is creating brain-derived neurotrophic factors, which I explained in an article titled Here’s How to Increase BDNF with Five Lifestyle Habits.

I also believe that ketosis is hormetic stress in the body. Creating hormetic stress is one of the reasons why I fasted, moved, and meditated daily for decades.

Takeaways from This Article

1. Engage in regular physical activity, including moderate exercise.
2. For those who are healthy and fit, high-intensity resistance training may be beneficial with guidance from a health and fitness professional.
3. Experiment with intermittent fasting and occasional long-term fasting under the supervision of qualified healthcare professionals.
4. Incorporate hormetic foods into your diet with guidance from a qualified dietician or nutritionist.
5. Utilize cold and heat exposure to benefit from thermogenesis.
6. Practice mindfulness techniques such as meditation, visualizations, yoga, breathing, and working in a flow state.
7. Express and regulate emotions promptly to balance stress levels.
8. Improve your relationships and enhance your social circles.
9. Approach stress as an opportunity for growth, but ensure to manage it effectively.

In summary, to effectively benefit from acute stress, engage in regular physical activity, experiment with intermittent fasting, incorporate hormetic foods, use cold and heat exposure, practice mindfulness, express and regulate emotions, improve your relationships, and seek professional guidance.

The concept of using stress to overcome stress may seem counterintuitive, but it is a well-established and proven method. With the proper guidance and support, you, too, can harness the power of stress to improve your overall well-being.

So don’t be afraid to step out of your comfort zone and try new things. Start small, experiment gradually and safely, and see where it takes you.

Remember, the most significant growth and progress often come from the challenges we face, the mistakes we make, and the lessons we learn from.

Thank you for reading my perspectives. I wish you a healthy and happy life.

Besides increasing the hormonal intelligence of my readers and writing about neurotransmitters such as dopamine, serotonin, oxytocin, GABA, and acetylcholine, one of my goals as a writer is to raise awareness about the causes and risk factors of prevalent diseases that can lead to suffering and death for a large portion of the population.

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