We shouldn’t take lightly the harm that chronic stress can inflict on us physically, mentally, and emotionally. This advice is also for anyone who believes that following a healthy diet consisting of whole, plant-based foods, along with healthy lifestyle practices, is sufficient for achieving longevity and wellness. The truth is that the havoc produced by long-term stress hormones can erase the benefits we expect from our healthy lifestyle choices.
Although stress has always been a part of our lives, a “perfect storm” of chronic stress levels reached new heights during the COVID-19 pandemic and continues to this day, albeit for different reasons. Check out the following comparisons:
1) HEALTH
Pandemic: Fear of catching COVID-19, overwhelmed hospitals, loved ones at risk
Today: Anxiety about new health threats, chronic illness, widespread mental health struggles
2) SOCIAL
Pandemic: Isolation from lockdowns, canceled gatherings, loneliness
Today: Rising loneliness despite connectivity, political division, caregiving pressures
3) ECONOMIC/WORK
Pandemic: Job losses, business shutdowns, frontline worker burnout
Today: Inflation, unstable job markets, rising living costs, retirement insecurity
4) UNCERTAINTY
Pandemic: Conflicting information, doubts about vaccines, unclear future timeline
Today: Ongoing instability from wars, climate change, and rapid tech shifts
5) DAILY LIFE
Pandemic: School closures, supply shortages, disrupted routines
Today: Digital overload, blurred work–life boundaries, constant information flow
6) NATURE OF STRESS
Pandemic: Chronic, overlapping, hard to escape
Today: Persistent, global, driven by complexity and uncertainty
We often hear that stress is harmful. However, in The Stress Paradox, Dr. Sharon Horesh Bergquist reminds us that some stress—known as eustress—is not only harmless, but also essential. The key is short, manageable challenges followed by recovery. Done right, eustress strengthens the body, sharpens the mind, and boosts resilience, especially as we age.
Bergquist identifies several types of healthy stress that, in small doses, activate the body’s repair systems: intense movement, temperature shifts, fasting, plant-based phytochemicals, and mental challenges. Each sends a signal to adapt, rebuild, and improve. For older adults, the goal is not “more stress” but better stress—gentle but regular challenges.
I’ve taken these principles and blended them with my own daily and weekly practices, including breath holds, hanging, using an inversion table, playing board games, and playing pickleball. These have kept me fit, flexible, and mentally engaged well into my eighties.
Movement with Purpose
Bergquist places physical activity at the top of the eustress list. The magic comes from brief spikes of effort, followed by full recovery in between.
For me, pickleball is the perfect example.
It’s social, joint-friendly, and naturally alternates between bursts of activity and rest. Playing several times a week keeps my heart and reflexes sharp, while also providing the connection and joy that make stress a positive experience.
Short, brisk walks with occasional fast intervals can create a similar effect. The idea is to challenge the body, then give it time to rebound stronger.
Breath Holds for Calm and Control
Controlled breath holds—done gently—create a mild oxygen shortage that trains the body to handle stress with ease. Sitting comfortably, I exhale, hold my breath briefly until I feel the first urge to inhale, then return to normal breathing. A few cycles like this a day can help regulate the nervous system, sharpen focus, and build resilience.
Hanging for Mobility and Strength
Simply hanging from a bar, even with my feet supported, gives my shoulders, grip, and spine a healthy challenge. It’s a short mechanical stress that improves posture and upper body mobility, which often declines with age. Done for 20–30 seconds at a time, it’s quick and easy to fit into the day.
Inversion Table for Spinal Relief
An inversion table offers another mechanical stressor, gently changing the way gravity acts on the body. A mild angle for less than a minute can refresh the spine and joints. The key is caution—start slowly and always consult a doctor if you have certain health conditions.
Hot and Cold for Vascular Health
Thermal stress—heat from a sauna or warm bath, cold from a shower or plunge—stimulates the circulatory system and supports recovery. Even at home, alternating warm water with a short cool rinse in the shower can mimic these benefits. Always feel refreshed, not drained.
Fasting for Flexibility
Time-restricted eating is another form of eustress. Limiting eating to a 10–12 hour window (and ideally finishing earlier in the day) gives the body time to rest, repair, and adapt. It’s not about deprivation, but about giving the digestive system and metabolism a gentle challenge to stay flexible.
Plants as Micro-Stressors
Certain plant compounds—like those in dark greens, berries, herbs, and spices—act as tiny biological stressors. They signal the body to strengthen its antioxidant defenses. By incorporating colorful, bitter, and aromatic plants into your daily meals, you can reap this benefit with every meal.
Mental Play for Brain Resilience
Eustress isn’t just physical. The brain also thrives on short bursts of challenge. For me, board games are ideal—strategic, social, and stimulating. They push the mind without overwhelming it and often bring the laughter and camaraderie that turn stress into joy.
The Eustress Mindset After 60
Whether you’re 60, 80, or beyond, the principle is the same: challenge yourself in ways that excite you, then rest and recover. Eustress works best when it’s:
Brief – minutes, not hours
Recoverable – you feel ready to go again soon
Enjoyable – something you look forward to
Varied – mixing physical, mental, and environmental stressors
For me, that means:
Pickleball three or four times a week
Breath holds most mornings
Hanging from a bar daily
Frequent inversion table use
Frequent warm/cool shower cycles
A colorful, plant-rich diet
Board games with friends and family a few times a week
Signs You’re Getting It Right
When eustress is administered in the correct dose, you feel energized, sleep well, and look forward to the next session. If you’re constantly fatigued, irritable, or recovering poorly, it’s time to scale back your activities.
Final Thought
Eustress is proof that not all stress is bad. Short, intentional challenges—physical, mental, or environmental—can keep us vibrant well into later life. As Bergquist’s The Stress Paradox demonstrates, the key is to manage stress wisely, recover effectively, and find joy in the process.
