Clearing up misconceptions about stress! A Harvard Medical Doctor's perspective

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A Harvard doctor says "Stress isn't bad"? A new perspective that overturns conventional wisdom

When you hear the word "stress" (daily mental pressure and strain), you probably conjure up negative images. Work pressure and relationship worries can leave you physically and mentally exhausted. While many people feel this way, a Harvard University doctor has sparked controversy by claiming that "stress isn't necessarily a bad thing." This article provides a detailed explanation of why this is the case, based on the latest information as of September 2025. We'll explain, in an easy-to-understand manner for beginners, how using stress to your advantage can lead to better health and a longer life.

This idea is being promoted by Dr. Sharon Bergquist, a professor at Emory University and a researcher affiliated with Harvard University. She divides stress into "chronic stress (long-term bad stress)" and "beneficial stress (short-term stress that has a positive effect on the body)," and recommends actively incorporating the latter. Examples of this include moderate exercise and intermittent fasting. According to Dr. Bergquist, these types of stress strengthen the body at a cellular level and promote longevity. So, what does this mean specifically?

The conventional view of stress is that stress hormones (such as cortisol) harm the body. However, from Dr. Bergquist's perspective, short periods of stress can actually improve health by triggering a "hormesis effect" (a phenomenon in which moderate stimuli activate the body). She explains this in detail in an article published on mindbodygreen on March 9, 2025. Let's use this article as a starting point and dig deeper, incorporating other reliable sources.

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Redefining Stress: Bad Stress vs. Good Stress

First, let's clarify the different types of stress. According to Dr. Bergquist, chronic stress is a problem, while beneficial stress is a tool that can help you get better. Chronic stress is caused by long-term anxiety and overwork, which weakens the immune system and increases your risk of heart disease. Beneficial stress, on the other hand, is short-term, reversible, and activates cellular repair mechanisms.

For example, in an article updated on mindbodygreen on September 20, 2025, Dr. Bergquist stated, "Stress can be both poison and medicine." Her research, based on findings from Harvard University, suggests that stress may stimulate mitochondria (the energy factories in cells) and slow aging. This is supported by a paper published in PubMed in December 2005, which pointed out that stress affects overall health and longevity.

Interestingly, longevity researchers such as Dr. David Sinclair (a geneticist at Harvard University) share a similar view. In a July 18, 2025, mindbodygreen article, Dr. Sinclair stated that "stressed foods are good for your health." For example, mildly stressed plants (those exposed to drought or cold) have increased antioxidants, which has a positive effect on the human body.

The science behind it: What is the hormesis effect?

Here, we will explain the hormesis effect in detail. Hormesis (the phenomenon in which moderate toxicity strengthens the body) is a concept that arose from research on radiation and poisons, but it can also be applied to stress. Dr. Bergquist explains that moderate stress promotes DNA repair and suppresses inflammation.

Dr. Aditi Nerurkar, a Harvard physician, also discussed reprogramming your stress response in a guide featured in Big Think on July 15, 2024. She recommends using gratitude and breathing exercises to redirect stress into a positive. Combined, this makes Dr. Bergquist's advice practical, not just theoretical.

Additionally, in the June 5, 2025 PLANTSTRONG Podcast, Dr. Bergquist discusses why his book, "The Stress Paradox," shows how stress is key to longevity. Exercise and cold showers are examples of positive stress that energize the body.

How to apply it in your life: Harnessing positive stress

Now that you understand the theory, how do you put it into practice? Here's a list of easy-to-follow strategies for beginners. Start with small steps. Note: These are general advice and are not medical. If you have a medical condition, be sure to consult your doctor.

Moderate exercise30 minutes of jogging or weight training, three to five times a week, can strengthen muscles through short-term stress and promote hormesis, which promotes repair at the cellular level, says Dr. Bergquist.
Intermittent Fasting(Intermittent Fasting): Try fasting for 16 hours a day. The stress of hunger activates autophagy (the cell's self-cleaning process). Longevity expert Dr. Elissa Epel recommends this in a March 15, 2023, CNBC article.
Cold ExposureCold stimulation: Cold showers or ice baths. Dr. Sinclair's research suggests this may boost metabolism and slow the aging process.
Mindfulness(Mental centering techniques): Meditation and deep breathing can help manage stress. Dr. Nerurkar's guide also recommends writing a gratitude journal.
Stress food intakeEat lightly stressed vegetables (e.g., broccoli sprouts), which boost antioxidants and have other health benefits, says Dr. Sinclair.

By incorporating these into your daily routine, you can turn stress from an enemy into an ally. However, excessive use can have the opposite effect, so balance is important.

Potential risks and precautions

Even though we may call this "good stress," it varies from person to person. A February 3, 2025, Women's Health article pointed out the risk that excessive stress can accelerate aging. Dr. Bergquist also warned against chronic stress.

Safety Note: This article is for informational purposes only and does not constitute medical advice. Consult a medical professional before engaging in stress management or wellness practices, especially if you have a history of heart or mental illness.

Latest Research Trends: A 2025 Perspective

As of September 2025, longevity research is shifting toward a more positive view of stress. Dr. Sinclair's posts have become a hot topic on X (formerly Twitter), with a tweet on August 10, 2025 stating that "aging is reversible" garnering 137,518 views. Additionally, in a TimePie post on September 20, 2025, Harvard Professor Raul Mostoslavsky discussed the relationship between metabolism and epigenetics (the on/off control of genes).

All of this information suggests that stress may be the key to longevity, and Dr. Bergquist's claims are emblematic of this trend.

Summary: Use stress to your advantage and live a healthy life

We've long dismissed stress as a bad thing, but rethinking it from Dr. Bergquist's perspective opens up new possibilities. By harnessing beneficial stress and reducing chronic stress, you can improve your overall well-being. Start with small, everyday habits to maintain your long-term health.

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Dispelling the Myths About Stress: A Harvard Medical Doctor Discusses the Truth About Stress