Embracing "Good Stress" for a Healthier Life: Insights from Dr. Sharon Bergquist

In the realm of wellness, the conversation around stress often skews negative. However, Dr. Sharon Bergquist, director of lifestyle medicine and wellness at Emory University, offers a refreshing perspective. In her enlightening book, The Stress Paradox: Why You Need Stress to Live Longer, Healthier, and Happier, she delves into the concept of “good stress” and its role in enhancing our resilience and overall health.

Understanding “Good Stress”

Dr. Bergquist defines “good stress” as manageable pressures that can foster resilience, essentially strengthening our bodies against illness. This contrasts with the adverse effects of chronic stress, which we often seek to avoid or eliminate.

“Our bodies have an innate ability to defend themselves,” she explains. By learning to embrace certain types of stress, we can cultivate resilience, thereby improving our health and life longevity. Dr. Bergquist urges us to rethink our relationship with stress, advocating for small, incremental exposures to challenges—what she calls “mini stimuli.” These mini stressors can gradually help build our capacity to handle more significant pressures.

Five Forms of “Good Stress”

In her book, Dr. Bergquist highlights five distinct categories of “good stress,” which she refers to as hormetic stressors. These are manageable stressors that promote positive health outcomes:

• Plant-Based Foods: Incorporating fruits and vegetables into our diets can provide essential phytochemicals that combat diseases.
• Exercise: Engaging in short bursts of high-intensity activities—just one or two minutes, three times a day—can significantly boost wellness.
• Hot and Cold Therapies: Practices like cold showers can stimulate the brain and activate beneficial stress responses.
• Intermittent Fasting: Aligning eating patterns with our body’s natural rhythms, such as consuming all meals within a 12-hour window, encourages cellular repair and healing.
• Mental Challenges: Facing daily stressors head-on can foster personal growth and resilience.

Enhancing Your Life Through “Good Stress”

To incorporate “good stress” into your life, consider the following strategies:

1. Eat More Plant-Based Foods: Start by adding just one fruit or vegetable to each meal. The antioxidants in these foods can significantly lower disease risks.

2. Consider Circadian Fasting: Aim to eat all your meals in a 12-hour span. This method supports your body’s natural repair processes and increases resilience by prompting stress responses that ultimately strengthen you.

3. Incorporate Short Exercise Bursts: Try integrating brief, intense physical activities into your routine, like a quick run up some stairs, to promote fitness and well-being.

4. Challenge Yourself Mentally: Step out of your comfort zone with small tasks that have long been on your mind. This can be as simple as drafting a thoughtful email about a promotion you desire.

5. Practice Mindfulness Under Stress: When facing discomfort, deep breathing and remaining present can empower you to respond effectively rather than reactively.

Building a Meaningful Life

Dr. Bergquist emphasizes that the goal isn’t to seek out stress for its own sake but to become comfortable with the small discomforts that life presents. This practice of gradually building resilience can foster self-trust and self-confidence, leading to a fuller, more meaningful life.

By deliberately facing manageable challenges, we engage in an act of self-love—making choices that not only enhance our performance but contribute to our overall health and longevity.

In summary, the concept of “good stress” allows us to reevaluate how we interact with the challenges life presents. By integrating these positive stressors into our lives, we can create a foundation for resilience, health, and happiness.

Talia Brooks

Covers wellness, nutrition, mental health, and daily life tips.

Bio: Talia brings a background in health journalism and holistic living to help readers live better, one tip at a time.