We are constantly bombarded with messages that tell us just how damaging stress is. Messages like “stress makes you sick,” “stress causes belly fat,” or “stress kills” are enough to scare even the most resilient (and normally calm) person. And yet, stress is inherently a survival mechanism humans have adapted to protect us and to keep us alive. So, what gives? Can stress be a good thing sometimes?

Incredible but true accounts of super-human strength in the face of imminent danger, such as the woman who lifted a car to save her trapped child, or the mother who fought a mountain lion with her bare hands, give us a glimpse into the way our stress response is a powerful ally in time of need.

However, chronic stress and the hormones it produces as a byproduct, including cortisol, are linked to premature aging and oxidative stress.1

Oxidative stress occurs when there is an inadequate amount of antioxidants available to neutralize the reactive oxygen species (ROS) and other free radicals that cause cellular damage when left unchecked. Although we are exposed to these pro-oxidative compounds as a natural part of aging, we are also exposed to them by way of environmental toxins, pollution, and even from exercise.

Yep, despite all the evidence that physical exercise is a stress reliever, sustained endurance and high-intensity exercise can actually trigger a stress response – by increasing cortisol and the production of free radicals.

The hormetic response

The idea that a single agent can have opposing effects in the body depending on the amount is known as hormesis, or a “hormetic response.”2 Whereas, exposure to a small amount of something – such as exercise – can have a beneficial effect, a large amount of that same thing can have a negative effect. Simply put, exercise can both relieve and cause stress. And stress, like exercise, also has a hormetic response. While chronic stress can suppress immune function and exhaust our energy reserves, small amounts of acute stress can stimulate immune function and increase energy.3

What is stress? And what happens when we are stressed?

The body has precise mechanisms in place to maintain homeostasis (balance) in the body. Stress, by its simplest definition, is a type of force (real or perceived) that disrupts this delicate equilibrium.4

Stressors can be either internal (anxiety about a looming work deadline) or external (training for a marathon) and can be physical, mental, or emotional in origin. The physiological changes we experience from stress, such as rising blood pressure or quickening heart rate, are the result of hormones – adrenaline followed by cortisol – that alert our bodies to prepare for action. 

Although these responses in the face of an external stressor can be invaluable tools to help us to “rise to the occasion” when needed, internally driven stress can do us more harm than good. 

Eustress versus distress

Not all stress needs to lead to psychological distress. The term “eustress” refers to stress that has a beneficial effect and can occur when we are excited about something, or in a state of positive anticipation. 

And as it turns out, how we perceive our own stressful experiences plays a large role in their impact.5 A 2012 publication reviewed data from 28,753 U.S adults that had been compiled from the 1998 National Health Interview Survey (NHIS). It found that the experience of high stress alone was not associated with an increased risk of premature death.5 However, individuals who both reported high-stress lives and perceived their stress as damaging to their health were found to have a whopping 43-percent increased risk of death.5

So, while the stress we are exposed to might be inevitable, we do have control over how we experience this stress and how damaging we perceive it to be. Simply modifying our perception of stress, therefore, is a means to help manage it.

The hormesis of exercise: Oxidative eustress

Although all types of exercise increase the production of free radicals, high-intensity workouts have been found to create more oxidative stress than low or moderate intensity.6-8 

But while free radicals, including ROS, cause significant cellular damage, they are also essential components for life; and small amounts can actually strengthen our system by stimulating adaptations to our stress response – a hormetic response known as “oxidative eustress.”9 Essentially, when we push ourselves, the body rewards us with compensatory mechanisms to protect our cells from damage, such as increased production of glutathione, one of the body’s most important antioxidants.8,10 And, while low intensity exercise might not cause as much free radical damage, these types of workouts don’t appear to stimulate as many beneficial adaptations either; high-intensity exercise was found to increase antioxidant capacity to a greater extent than low or moderate intensity exercise.7,8  

Although exercise is a known reliever of psychological stress, it can also incite production of stress hormones. Research has found that high-intensity exercise significantly increases the circulating amount of the stress hormone, cortisol; whereas, low-to-moderate exercise, even up to five times a week, appears to lower it.11,13 

But don’t give up your high-intensity workouts just yet. Evidence indicates that high-intensity interval training (HIIT), while potentially producing more stress on the body, might also demonstrate a greater benefit in other cellular changes, such as increasing muscle tissue growth of mitochondria – the “powerhouses” of our cells and the site of cellular energy production.6

Exercise improves resilience to stress

Regular exercise primes our bodies to respond more intelligently to all types of stress, including oxidative stress. Although exercise increases free radical production and exposure, regular exercise training stimulates beneficial adaptations that enable us to push ourselves farther and harder.7-9

Physical exercise also improves our resilience to stress because it affects chemicals in the brain, such as serotonin and dopamine, that play important roles in mood regulation and feelings of pleasure.13,14 While ongoing stress can lead to hostility and anger, physical activity has been found to reduce the incidence of these feelings.15 Just a single 30-minute workout was found to significantly reduce the perception of stress at the end of the day.15

Psychological stress hinders exercise goals

Unfortunately, our mental stress can be an impediment to physical exercise. While some may be motivated to exercise when stressed, for the majority, stress leads to sedentary behavior.15 One study found that the anticipation of experiencing future stress was associated with a 22-percent decrease in the likelihood of that person exercising that week.15 

And a significant way that stress negatively impacts the cardiovascular system is simply because stress reduces the likelihood of engaging in healthy behavior, like exercise.15

Nutritional support for stress resilience and athletic performance 

Managing stress can improve both our desire to exercise and our resilience in the face of the stress that exercise inherently causes. Tipping the scales toward eustress over distress requires a multifaceted approach with considerations for antioxidants, adaptogens, and essential vitamins and minerals.

While glutathione stores might increase over time in response to regular physical activity, evidence indicates the body uses up glutathione quickly during high-intensity exercise or any workout lasting 60 minutes or longer;10 therefore, supplementing is beneficial for endurance events. Thorne’s Glutathione-SR delivers a sustained-release form of this important antioxidant to help the body respond to physical activity.*

N-acetylcysteine (NAC), an amino acid that supports respiratory health, is also a powerful antioxidant that neutralizes free radicals and replenishes glutathione stores.* 

Several vitamins and minerals help the body cope with stress and support athletic performance. B vitamins act as coenzymes to help our bodies convert the food we eat into cellular energy, as well as supporting our stress response and the production of red blood cells (that carry oxygen through the body).* Consider supplementing with a B-complex or multi-vitamin to fill nutritional gaps in your diet.

Magnesium is an essential mineral that supports cardiac and lung function, cellular energy production, and muscle recovery.* Magnesium is needed in larger amounts during times of stress, and an insufficiency could impact our resilience.16 

Consider Thorne’s Magnesium CitraMate to mitigate fatigue and muscle tenderness, or Magnesium Bisglycinate for muscle relaxation and post-workout recovery.*

Integrating adaptogens into your regimen helps your body “adapt” to stress, including the stress of physical activity. Rhodiola is a stress-relieving botanical that supports mood and mental focus, while also enhancing exercise performance.*

Thorne’s Pre-Workout Elite features a blend of six adaptogenic mushrooms to support the body’s ability to adapt to and overcome physical and mental stressors so you can perform at your best.*

References

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  2. Mattson MP. Hormesis defined. Ageing Res Rev 2008;7(1):1-7. doi:10.1016/j.arr.2007.08.007
  3. Dhabhar FS. Effects of stress on immune function: The good, the bad, and the beautiful. Immunol Res 2014;58(2-3):193-210. doi:10.1007/s12026-014-8517-0
  4. Stults-Kolehmainen MA, Sinha R. The effects of stress on physical activity and exercise. Sports Med 2014;44(1):81-121. doi:10.1007/s40279-013-0090-5
  5. Keller A, Litzelman K, Wisk LE, et al. Does the perception that stress affects health matter? The association with health and mortality. Health Psychol 2012;31(5):677-684. doi:10.1037/a0026743
  6. Larsen S, Nielsen J, Hansen CN, et al. Biomarkers of mitochondrial content in skeletal muscle of healthy young human subjects: Biomarkers of mitochondrial content. J Physiol 2012;590(14):3349-3360. doi:10.1113/jphysiol.2012.230185
  7. Schneider CD, Barp J, Ribeiro JL, et al. Oxidative stress after three different intensities of running. Can J Appl Physiol 2005;30(6):723-734. doi:10.1139/h05-151
  8. Powers SK, Jackson MJ. Exercise-induced oxidative stress: Cellular mechanisms and impact on muscle force production. Physiol Rev 2008;88(4):1243-1276. doi:10.1152/physrev.00031.2007
  9. Jordan AC, Perry CGR, Cheng AJ. Promoting a pro-oxidant state in skeletal muscle: Potential dietary, environmental, and exercise interventions for enhancing endurance-training adaptations. Free Radic Biol Med 2021;176:189-202. doi:10.1016/j.freeradbiomed.2021.09.014
  10. Kerksick C, Willoughby D. The antioxidant role of glutathione and N-acetyl-cysteine supplements and exercise-induced oxidative stress. J Int Soc Sports Nutr 2005;2(2):38-44. doi:10.1186/1550-2783-2-2-38
  11. Hill EE, Zack E, Battaglini C, et al. Exercise and circulating cortisol levels: The intensity threshold effect. J Endocrinol Invest 2008;31(7):587-591. doi:10.1007/BF03345606
  12. Beserra AHN, Kameda P, Deslandes AC, et al. Can physical exercise modulate cortisol level in subjects with depression? A systematic review and meta-analysis. Trends Psychiatry Psychother 2018;40(4):360-368. doi:10.1590/2237-6089-2017-0155
  13. Esch T, Stefano GB. Endogenous reward mechanisms and their importance in stress reduction, exercise and the brain. Arch Med Sci AMS 2010;6(3):447. doi:10.5114/aoms.2010.14269
  14. Jackson EM. Stress relief: The role of exercise in stress management. ACSM’s Health & Fitness J 2013;17(3):14-19. doi:10.1249/FIT.0b013e31828cb1c9
  15. Burg MM, Schwartz JE, Kronish IM, et al. Does stress result in you exercising less? Or does exercising result in you being less stressed? Or is it both? Testing the bi-directional stress-exercise association at the group and person (N of 1) level. Ann Behav Med 2017;51(6):799-809. doi:10.1007/s12160-017-9902-4
  16. Pickering G, Mazur A, Trousselard M, et al. Magnesium status and stress: The vicious circle concept revisited. Nutrients 2020;12(12). doi:10.3390/nu12123672