Good stress and longevity
Stress is often seen as something negative. Chronic stress can lead to health problems such as high blood pressure, a weakened immune system, and mental exhaustion. You might not expect it, but not all stress is bad. In fact, a certain level of stress can have positive effects on your body and mind. This principle is called ''hormesis'': a biological phenomenon where exposure to mild stressors stimulates the body to become stronger and more resilient.
An important concept here is Longevity. But what is longevity? It actually stands for a long and healthy life. Longevity is not just about getting older, but also about maintaining a high quality of life during those years. It revolves around both lifespan (how long you live) and healthspan (how long you live in good health).
What is ''Good Stress''?
Not all stress is harmful. In fact, 'good stress', also known as eustress mentioned, helps us to grow, adapt, and become stronger. This stems from the principle of hormesis. When our body is exposed to mild stressors, it activates protective mechanisms that promote health and potentially extend lifespan.
The concept of hormesis
Hormesis refers to the positive effects of small, controlled amounts of stress on the body. This means that stress is not necessarily bad, as long as it remains within the right limits. Some important characteristics of hormesis are:
There is a 'sweet spot': Too much stress is harmful, but a small dose activates beneficial responses in the body.
The body becomes more resilient: Not only against the specific stressor but also against other forms of stress. For example, someone who is regularly exposed to cold water through ice baths or cold showers not only builds tolerance to cold. Additionally, that person may also experience improved mental resilience. Moreover, increased stress resistance can occur in other situations, such as work pressure or emotional stress.
What does research say about stress and longevity?
Scientific studies show that exposure to mild stress factors can promote cellular health and longevity.
Longevity and mild stress
A study published in Biogerontology (2000) shows that organisms exposed to mild stress factors, such as temperature changes and physical exercise, often have a longer lifespan. This is because their bodies handle stress better. Various mild stress factors like radiation, temperature shocks, hypergravity, and physical exercise can help the body adapt and become stronger. This likely happens because the body produces certain protective proteins and regulates metabolism better.
Interventions and longevity
A recent research (Ageing Research Reviews) from 2024 shows that interventions like calorie restriction, intermittent fasting, and certain supplements can extend lifespan by an average of 30-60% in biological models such as yeasts, insects, and mammals.
What exactly works? Eating a little less (small calorie restriction), occasional fasting (intermittent fasting), certain supplements, and medications can all have a positive effect. This is due to a principle called hormesis: a little stress for the body can actually be good and make it stronger.
The researchers found that substances like curcumin (from turmeric), resveratrol (from grapes), metformin (a diabetes medication), and eating a little less can extend lifespan in many cases. This effect was consistently confirmed, regardless of the animal or method.
The positive effects of mild stress
- Strengthening of the immune system
Short periods of stress can strengthen the immune system, making the body more resistant to infections and diseases. - Improved memory function
Stress hormones like cortisol play an important role in memory and concentration. A little stress can therefore help to be more alert and store information better.
How to integrate 'Good Stress' into your daily life
- Physical activities
Regular physical exercise, such as strength training, HIIT (High-Intensity Interval Training), and cardio, are forms of mild stress that make the body stronger and increase resilience. For example, strength training causes small tears in muscle fibers, which then repair and come back stronger. This process not only helps with muscle building but also improves metabolic health and bone density. - Cold and heat therapy
Exposure to extreme temperatures stimulates the body to adapt and become stronger. A cold shower or ice bath causes the body to activate more brown fat cells, which helps with fat burning and temperature regulation. Saunas, on the other hand, stimulate blood circulation, reduce inflammation, and promote relaxation after exertion. - Intermittent fasting
Periodic fasting puts the body under mild stress, leading to improved cell repair processes and a longer lifespan. For example, during fasting, the body activates autophagy, a process where old or damaged cells are cleared and recycled, which can slow down aging. - Supplements
EnduraVita offers various supplements that contribute to Longevity by supporting cellular processes and recovery.
- Resveratrol – A powerful antioxidant that counteracts cellular aging and reduces inflammatory processes.
- NMN – Supports energy metabolism, stimulates the production of NAD+, and helps with DNA repair, which is important for cell renewal.
- TMG – TMG supports methylation processes, which may be important when supplementing with NMN.
Balance between stress and relaxation
While mild stress can have positive effects, balance is super important. Chronic stress can be harmful to health. Therefore, it's important to also relax, such as walking, reading a book, meditation, and breathing exercises to reduce stress. Additionally, spending time in nature helps lower stress hormones and improve overall well-being.
Our longevity supplements
Good stress can be a powerful tool for a longer and healthier life. By consciously managing stress factors and using the right supplements, you can help your body function optimally and extend your lifespan. Do you want to make the most of the benefits of longevity and good stress? Discover how, for example, our NMN supplements contribute to this.
