As health and fitness coaches with three decades of experience, we’ve spoken a great deal about adaptation of the body. Everything your body is exposed to is stimulus to create a response. From popular trends like cold water immersion, infrared light and sauna, to eating natural foods like spicy peppers, they all create change in the body. This hermetic response is what makes our bodies healthier and stronger. This is why we often say that hermetic adaptation is like medicine. It’s very effective if given in the correct dose.
Maintaining optimal health is a complex and dynamic process, influenced by numerous factors. Two key concepts that play a crucial role in understanding health and well-being are hormesis and homeostasis. These concepts describe different mechanisms through which the body responds to stressors and strives to maintain balance. While both hormesis and homeostasis are essential for overall health, they differ in approach and benefits.
The health benefits of homeostasis lie in its ability to maintain stability and prevent extreme fluctuations in bodily functions. By regulating variables such as body temperature, blood sugar levels, body weight, and pH balance, homeostasis promotes the optimal functioning of bodily systems. This stability ensures that cells receive the necessary nutrients, waste products are eliminated, and organs can perform their specific functions efficiently. Ultimately, homeostasis plays a vital role in preventing diseases and maintaining overall well-being.
Hormesis, on the other hand, offers unique health benefits by challenging the body and triggering adaptive responses. Various studies have shown that exposure to mild stressors, such as exercise, heat, cold, or even certain substances, can lead to improved physiological function, increased longevity, and enhanced resistance to diseases. For example, regular exercise induces hormetic responses in the body, strengthening muscles, improving cardiovascular health, increasing bone density, and boosting the immune system. Similarly, short term controlled exposure to cold temperatures, as in cryotherapy, has been shown to reduce inflammation, improve mood, and enhance overall well-being.
Certain foods can support this process as well, by promoting positive physiological changes. The following are some examples of such foods:
Antioxidant-rich foods: Antioxidants help to reduce oxidative stress in the body, which can stimulate adaptive responses. Berries, dark leafy greens, nuts, and colorful vegetables are all high in antioxidants.
Omega-3 fatty acids: These healthy fats have been shown to have anti-inflammatory properties and can support the body’s adaptive response. Sources include fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts.
Cruciferous vegetables: Vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts contain compounds that support detoxification processes in the body. They can enhance the body’s ability to adapt to stressors and maintain optimal health.
Turmeric: This spice contains curcumin, a potent anti-inflammatory compound. It can be used in cooking or taken as a supplement.
Green tea: Rich in polyphenols, green tea has antioxidant and anti-inflammatory properties.
Adaptogenic herbs: Certain herbs, known as adaptogens, have been traditionally used to enhance the body’s resilience to stress. Examples include ashwagandha, Rhodiola rosea, and ginseng. These herbs can be consumed as teas, extracts, or in supplement form.
Fermented foods: Foods like yogurt, sauerkraut, kimchi, and kefir contain beneficial bacteria that support gut health. A healthy gut microbiome is crucial for overall health.
While both hormesis and homeostasis are important for maintaining health, we believe you should focus on ways to increase your hormetic responses. Be in nature, exercise, and eat a variety of the foods above to live your best life.
For an individualized meal plan or higher level nutrition coaching, contact us at info@fasteatlive.com
