Hormetic stress: what is it and when should you incorporate it into your CFS/ME recovery plan

Hormetic stress is a term used to describe a beneficial type of stress that can actually help improve our health and well-being. Despite the fact that chronic fatigue syndrome (CFS) and myalgic encephalomyelitis (ME) are both debilitating illnesses, incorporating hormetic stress into your recovery journey could be just what you need to help get your life back on track. Although hormetic stress can be a powerful tool, it's important to not introduce it too early as it can really set back your recovery journey. Read on to learn more about what hormetic stress is and at what point you can incorporate this tool to reap it's energy boosting benefits.

Pacing strategies are important in the beginning stages of CFS/ME recovery to prevent post-exertional malaise

Coping with CFS/ME can be difficult as it impacts daily life, making performing everyday tasks a challenge. Pacing strategies are therefore very important in the initial stages of recovery from CFS/ME as they help to avoid the resulting post-exertional malaise (PEM). The better you are at pacing the quicker your overall recovery journey will be. Avoiding PEM is the most important goal throughout your healing journey. Overdoing it and ending up with PEM is only going to set you back, this is unfortunately not something you can push through. If at any stage you end up with PEM, you need to reset your activity levels to suit. In this initial stage, rest, restorative yoga, sleep, naps, meditation and exercise to tolerance should be your key activities. As your healing journey continues however, you will be able to stretch your boundaries whilst still avoiding over exertion.

What is hormetic stress and how can it help with CFS/ME recovery?

Hormesis is the process by which a moderate amount of stress or stimuli induces beneficial responses in the body. It is often referred to as “hormetic stress”, or “beneficial stress”. This type of stress has been shown to activate cell repair mechanisms and increase resilience to other forms of stress. Essentially, it works by pushing your body past its limits in a controlled way in order to stimulate growth and adaptation. It’s similar to exercise-induced muscle growth, where you push your muscles past their current limit in order to cause them to grow stronger. The same thing happens when we use hormesis-induced strategies on our bodies; the idea is that we can push our bodies past their comfort zone in order for them to become more resilient and better able to cope with the demands of daily life.

In terms of CFS/ME recovery, incorporating hormetic stress into your routine may be beneficial for multiple aspects of your well-being. Challenging your body with hormetic stress can improve cognitive function, reduce inflammation, increase physical endurance, reduce fatigue, and lead to an enhanced state of overall well-being. Therefore, for those affected by CFS/ME seeking proper long-term recovery, considering incorporating hormetic stress into their wellness regime can be highly advantageous.

When you should consider adding some hormetic stress activities into your recovery plan

Although these benefits may sound very enticing it's essential not to jump to the 'hormetic stress' stage too early as it is almost guaranteed to result in a major relapse and flare of symptoms. One of the questions I always ask patients is to rate their energy out of 10. 1 being "Near Dead" and 10 being "Excellent". Their answer of course varies depending on the severity of their condition but a typical CFS/ME patient may say their energy is around a 3 out of 10. As treatment continues and we begin to see some traction over a few months patients energy also begins to increase. When energy levels reach about a 6/10 on a pretty consistent basis is when it might be a great time to add in some hormetic stressors.  

Types of hormetic stress to incorporate into your recovery plan

There are a variety of different types of hormetic stress one can include in their CFS/ME recovery journey, such as cold exposure therapy, sauna usage, massage, exercise and even intermittent fasting. WARNING when adding a hormetic stressor it is important to start really, really slow.

• Cold exposure therapy - this could consist of swimming in cold water, ice baths or turning off the hot water tap at the end of your shower. Start with quick durations and when your body starts shivering this is the time to get out.
• Saunas - these can be tradition steam saunas, infrared, dry sauna, or steam baths. There are lots of reasonably inexpensive ways to set up a sauna in your own home.
• Massages - these should be only be done by practitioners who have experience treating CFS/ME patients as deep tissue massaging can mobilse toxins which can easily result in a relapse and flare of symptoms.
• Exercise - during this stage you will switch up your exercise from restorative forms of exercise to more intensive forms of exercise such as HITT training, sprints or harder workout sessions.
• Fasting - there are lots of ways to fast but it's important to work your way up to longer fasts. A great way to begin is to just reduce your eating window. So this might include having a later breakfast/earlier dinner or skipping one of these meals altogether. As you get used to a reduced eating window, you might be able to fast for longer periods such as 24 or 48 hours.

How to incorporate hormetic stress into your CFS/ME recovery journey

The most important aspect when considering any form of hormetic stress is to be aware of your body’s needs and signals and start slow. Avoid pushing too hard in the beginning and break it up with periods of recovery and restorative practices. You don't need to do all the hormetic stessors listed above to reap the benefits. You might even benefit from cycling through them over time.

Why you should consider including hormetic stress in your CFS/ME recovery journey

As you journey through recovery from CFS/ME, it’s important to be strategic about the type and amount of activity you do. In the beginning stages, it’s often best to stick to pacing strategies in order to prevent post-exertional malaise. However, as you start to feel better, you may want to consider adding some hormetic stress activities into your routine. Hormetic stress is a form of stress that can actually have positive effects on the body. When used correctly, it can help speed up the recovery process by providing new challenges for the body to adapt to. There are many different types of hormetic stress activities, so there’s sure to be something that will work for you. The key is finding an activity or activities that provide the right level of challenge – not too much and not too little. If done correctly, incorporating hormetic stress into your CFS/ME recovery journey can lead to faster progress and greater gains in your overall health and well-being.