What does not kill us makes us stronger – this popular saying has a solid biological basis. The hormesis principle describes the phenomenon that moderate stressors trigger health-promoting adaptive reactions, while the same factors in high doses would be harmful. Prof. Dr. Jörg Spitz explains the fascinating world of stimulus medicine.
Cold stimuli are a classic example of hormesis. Brief immersion in cold water, contrast showers, or cold chambers activate a cascade of health-promoting reactions: release of noradrenaline (antidepressant and pain-inhibiting), activation of brown adipose tissue cells (thermogenesis), strengthening of the immune system, and improved glucose tolerance. The "Wim Hof cold therapy" is based on these principles.
Intermittent fasting – periodic abstention from food – is another hormetic instrument. Fasting activates autophagy (cellular self-cleaning), improves insulin sensitivity, reduces inflammatory markers, and promotes neuroplasticity. 16:8 fasting (16 hours fasting, 8 hours eating) is the most widespread and well-tolerated variant that Prof. Dr. Spitz recommends for healthy adults.
Heat as a stimulus – sauna sessions – shows similar hormetic effects. Regular sauna use demonstrably reduces the risk of heart disease, improves vascular elasticity, promotes excretion of fat-soluble toxins through sweat, and activates heat shock proteins that function as cellular protective proteins.
Prof. Dr. Spitz emphasises that stimulus medicine requires dosing and recovery. The body does not strengthen itself during the stimulus, but in the subsequent recovery phase – a principle also known from sports training (supercompensation). Exaggerated, too frequent, or too intense stimuli lead to exhaustion rather than strengthening.