Plunging into a bathtub of freezing water (-3\u00b0C) is not pleasant. In fact, it is unpleasant and stressful. We\u2019re not breaking any new ground here, but if we tell you that it\u2019s an effective therapy for de-stressing, it might start to sound a little more novel.<\/p>\n
\u201cLow doses of stress can be beneficial because they trigger adaptive responses that improve the body\u2019s resistance and resilience. The body is forced to strengthen its defence and repair systems in response to stress, which can lead to greater resistance to future challenges,\u201d explains Dr Mariel Silva, an expert in Integrative Medicine and Digestive Health at SHA.<\/p>\n
Ice baths follow the principles of hormesis, which is a phenomenon that relates the stimulus and its effect in a different way. \u201cAt small doses a product has a favourable effect, at higher doses it could be harmful. Homeopathy is a discipline that is based on this principle, while pharmacology is usually based on linear kinetics (higher dose, better response) in the so-called therapeutic range\u201d, explains Dr Vicente Mera, head of the Internal Medicine and Well-ageing Unit at SHA.<\/p>\n
Hormesis is a biological principle that describes how low or moderate doses of a stressor or toxicant can have a beneficial effect on an organism, while high doses of the same agent can be detrimental.<\/p>\n
\u201cIn other words, it refers to an organism\u2019s adaptive response to a stress or challenge that, in low amounts, can trigger a positive response, such as improved resilience and health. It is a principle that is applied in various contexts, from biology and medicine to toxicology and psychology. The central idea is that exposure to a stress or challenge, within certain limits, can induce adaptive and beneficial responses, which can contribute to their health and resilience rather than cause harm,\u201d says Dr Silva.<\/p>\n
Dr Mera cites some examples of hormesis from everyday life: \u201cA short headline in a newspaper makes an impact, while a long article, if one is not an expert on the subject, is usually boring.\u00a0 Not getting a small amount of sun can be harmful to health, as it increases the risk of fractures due to osteoporosis; but getting too much sun is also harmful because it can lead to keratosis and malignant melanoma of the skin\u201d.<\/p>\n
\u201cLately we are realising that small doses of stress have a hormonal effect that motivates, but too much stress leads to a blockage. \u00a0Similarly, when retirees suddenly become unstressed, they begin to lose interest in life and may become depressed or develop physical and mental illnesses, including accelerated ageing.\u00a0 So it is recommended not to give up work completely and to gradually reduce responsibilities,\u201d adds Dr Mera.<\/p>\n
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Therapies based on the principle of hormesis<\/strong><\/p>\n Moderate physical training is a stress on the body, but it triggers positive adaptations, such as muscle strengthening and improved cardiovascular health. However, too much exercise may cause exhaustion, chronic stress and muscle injuries.<\/p>\n Exposure to cold in the form of ice baths is a good example of how certain doses of stress can help combat stress. \u201cWhen we are exposed to cold in a moderate and controlled way, as in hot and cold water contrast therapy, our body responds by activating a number of mechanisms to maintain body temperature. This moderate exposure to cold triggers adaptive responses, such as activation of brown adipose tissue that burns calories and regulates body temperature. It also improves resistance to stress in general. However, excessive exposure to cold, such as hypothermia, can be dangerous and harmful to health,\u201d adds Dr Silva.<\/p>\n Calorie restriction is another interesting example of hormesis. Studies have shown that moderate calorie restriction in the diet can have beneficial effects on health and longevity by activating metabolic and cellular repair responses that improve resistance to ageing and certain diseases.<\/p>\n Dr Silva says there is strong scientific evidence to support the idea of hormesis in a number of contexts. \u201cStudies in biology and medicine have shown how exposure to low doses of stress, moderate exercise, calorie restriction and exposure to cold can trigger beneficial adaptations in the body, including improved endurance, cellular repair and longevity. For example, it has been found that calorie restriction in moderate doses can increase life expectancy in animal models and improve metabolic health in humans\u201d.<\/p>\n \u201cIn psychology, exposure to controlled psychological stress has been investigated as part of exposure therapy in the treatment of anxiety disorders. Studies have shown that gradual, controlled exposure to stressful situations can reduce anxiety and strengthen emotional resilience,\u201d Silva adds.<\/p>\n Dr Mera quotes Paracelsus, a Swiss alchemist and medic who lived in the 16th century: \u201cAll things are poisons, for there is nothing without poisonous qualities. It is only the dose which makes a thing poison\u201d. Dr Mera adds: \u201cThe problem with stress as a motivator is finding the right dose that is positive.\u00a0\u00a0 This is very difficult to assess and more studies are needed to corroborate this hypothesis\u201d.<\/p>\n","protected":false},"excerpt":{"rendered":" Hormesis is a biological principle that describes how low or moderate doses of a stressor or toxicant can have a beneficial effect on an organism, while high doses of the same agent can be detrimental.<\/p>\n","protected":false},"author":8,"featured_media":83320,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[32],"tags":[],"class_list":["post-83317","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-beauty"],"acf":[],"yoast_head":"\n