When does stress help us, when does it harm us, and how can we balance it? The role of molecular hydrogen

 

 

Review of the original article written in 2019

We live in times when stress is practically inevitable. But not all stress is bad: it can act as a performance driver when it is brief and manageable. The problem arises when stress is constant.

Today, I will simply explain how stress manifests in the body (including the role of reactive oxygen species), why it is sometimes "good" and when it becomes harmful, and what practical strategies—including the emerging use of molecular hydrogen—can help restore balance to maintain physical fitness, a healthy weight, and freedom from injury throughout your life.

 

Useful or beneficial stress vs. harmful stress: a key distinction

Acute (useful) stress refers to the rapid response to a specific challenge (an important meeting, a presentation, interval exercise). Activation of the sympathetic nervous system and the HPA axis (hypothalamic-pituitary-adrenal) increases attention, strength, and glucose release, resulting in a short-term benefit.

Chronic (harmful) stress occurs when sympathetic nervous system activation is prolonged, the body does not return to its baseline, and can happen in a job where you are under constant pressure, a toxic relationship, a prolonged illness, overtraining in exercise; these are just a few examples. This type of stress manifests as chronic fatigue, sleep loss, metabolic alterations, and an increased risk of cardiovascular diseases, diabetes, and mood disorders.

 

How does stress manifest inside your body? Hormonal signaling, inflammation, and reactive species

Constant activation of the HPA axis and sympathetic system causes an elevation of adrenaline, noradrenaline, and cortisol. These messengers prepare the body for action, but in excess, they deregulate metabolism, making it vulnerable to insulin resistance, fat redistribution, sleep disturbances, and weakening of the immune system.

Inflammatory state: Sustained stress promotes the release of pro-inflammatory cytokines (IL-6, TNF-α), maintaining a state of chronic "low-grade inflammation."

Reactive oxygen species (ROS) and nitrogen species (RNS): Under metabolic stress, the production of ROS increases in mitochondria and by enzymes like NADPH oxidase. The most relevant types are Superoxide (O2•−), Hydrogen Peroxide (H2O2)—important in signaling at low concentrations. Hydroxyl Radical (•OH)—highly reactive and damaging, and Peroxynitrite (ONOO−)—formed by the reaction of nitric oxide with superoxide, can damage lipids, proteins, and DNA.

 

Signal vs. damage:

At controlled levels, ROS (reactive oxygen species) act as physiological second messengers (e.g., in adaptation to exercise). When accumulated, they cause oxidative damage to membranes, proteins, and DNA, contributing to cellular aging and chronic pathology.

 

When are ROS beneficial?

ROS are beneficial when kept within a controlled low-to-moderate range because they help regulate cell signaling, growth, survival, metabolism, immune defense, wound repair, and even stem cell differentiation. They also help immune cells eliminate pathogens, so certain ROS production is part of a healthy defensive response.

 

When are ROS not beneficial?

ROS are not beneficial when their production exceeds antioxidant defenses or when they remain chronically elevated, as they can damage DNA, lipids, and proteins. This type of sustained oxidative stress is linked to aging and many diseases, including cardiovascular, neurodegenerative, respiratory, and metabolic disorders.[study]

 

Hormesis: when "stress" means adaptation

Hormesis refers to small doses of stress (exercise, mild caloric restriction, thermal exposures) that induce adaptive responses that strengthen cellular resilience: increased expression of endogenous antioxidants, improved mitochondrial function, and reduced long-term inflammation. This concept explains why moderate exercise is protective, while a sedentary lifestyle or excessive exercise without recovery can be detrimental.

 

Practical rule

Think of ROS as something where "the dose matters": a small, localized increase can be helpful, while a large or prolonged increase is detrimental. [study][study]
Exercise is a good example: transient increases in ROS can favor adaptation, but chronic excesses due to tobacco, pollution, inflammation, or disease tend to be harmful. [study][study]

 

Realistic strategies to balance chronic stress

Sleep and recovery: prioritize 7 to 9 hours; sleep hygiene (turn off screens, regular schedules).

Micro-exercise and strength: If you don't have much time, 20–30 minutes of high-intensity interval training (HIIT) 2–3 times a week or brief strength sessions (3 times a week) yield great metabolic and anti-aging benefits.

Practical nutrition: Try to incorporate anti-inflammatory foods into your routine, such as leafy green vegetables, red fruits, fish, and a few nuts like macadamia, pecan, walnut, and almonds. Reduce ultra-processed foods as much as possible. And prioritize protein and fiber like psyllium husks in your preparations for better weight management.

Emotional stress management: there are brief diaphragmatic breathing techniques (2–5 minutes several times a day). Many watches have built-in programmed pause modes that invite you to stand up every hour and move. In terms of work, remember to focus on priorities first, as well as setting work boundaries.

Supplementation and support: supplements with the best balance of evidence, tolerance, and practical utility are usually magnesium bisglycinate, ashwagandha, L-theanine, omega-3 fatty acids, and in some cases, saffron or rhodiola rosea.

Magnesium: useful for muscle tension, light sleep, or possible deficiency; usually helps the "background" of the nervous system more than an acute crisis.

Ashwagandha: one of the most consistent options for mild-to-moderate stress and anxiety; can reduce perceived stress and cortisol, but watch for sedation and intolerances.

L-theanine: good for anxiety with a racing mind or nervousness without marked drowsiness; usually a mild option for daytime use.

Omega-3: can support mood and stress regulation, especially if dietary intake is low.

Rhodiola rosea: most useful when stress comes with fatigue and decreased performance, but can be stimulating in sensitive individuals as it is an adaptogen.

 

Strategies to avoid inhibiting stress when you need it

It turns out that, in situations such as adaptation in sports performance, for example, the idea is not to completely "turn off" the stress signal that triggers adaptation. Recent evidence continues to support that acute training stress, especially oxidative stress, plays a role in adaptation, and that overly aggressive recovery strategies can interfere with that signal. (study)

 

Useful strategies:

Allow for a manageable dose of training stress: choose loads, volume, and proximity to failure that generate sufficient stimulus, but not fatigue that destroys technique or prevents progress.

Opt for “moderate” rather than maximal recovery: sleep, nutrition, hydration, and gentle walks usually support recovery without abolishing the adaptive signal.

Periodize stress: alternate hard weeks with lighter weeks so that the body receives stimulus and then consolidates adaptation.

Prioritize protein and a small amount of carbohydrates post-workout to improve recovery and tissue synthesis without the need to suppress the training signal, as some more aggressive interventions might do.

Avoid cold baths right after training, as they can attenuate the activation of anabolic pathways and, with repeated use, reduce gains in mass and strength. Cold can only be used strategically: if you use it, reserve it for times when the priority is acute performance or competition, not immediately after sessions whose main objective is hypertrophy or strength.

 

Molecular Hydrogen (H2): what it is and what it provides

This refers to the diatomic form H2, a colorless gas that has shown modulatory properties against oxidative stress and inflammation in research.

Proposed mechanisms:

Selective antioxidant action: H2 can react with extremely reactive radicals (like •OH) and, according to some studies, reduce the effects of peroxynitrite, helping to decrease oxidative damage. It is not a "total antioxidant": its selectivity avoids interfering with ROS that are important for cell signaling.

Signaling modulation: experimental data suggest that H2 can regulate pathways like Nrf2 (increasing antioxidant defenses) and suppress NF-κB activation (reducing pro-inflammatory cytokines), in addition to improving mitochondrial function and reducing apoptosis in cellular and animal models.

Molecular hydrogen (H2) acts as a selective antioxidant that reduces harmful oxidative stress without significantly interfering with the ROS signaling necessary for exercise adaptation, unlike other more aggressive antioxidants.

 

Key benefits

H2 can improve total antioxidant capacity (BAP), reduce muscle fatigue, accelerate recovery, and mitigate post-exercise inflammation, especially in HIIT or intermittent exercises. For chronic stress or anxiety, there is preliminary evidence that H2-rich water improves mood, reduces anxiety, and supports autonomic nerve function. 

Ideal Timing

For exercise: after training for recovery (reduces DOMS and protects muscle GSH), or before and after for greater effect on antioxidant capacity; also during endurance training.

For general stress/anxiety: daily, preferably in the morning or spread throughout the day (e.g., 600 ml/day of H2-rich water for 4 weeks), with no strict timing but consistent use for cumulative impact.

For training adaptation: post-workout seems most useful for mitigating oxidative excess without completely blocking adaptation, as it does not suppress signaling pathways as much as other antioxidants.

Practical Forms and Doses

H2-rich water: 500–1000 ml/day post-exercise or daily.

Stress is not intrinsically “bad”: in its acute form, it is adaptive; the problem is chronic exposure that promotes inflammation, excess ROS, and accelerated aging. Adopting effective and realistic practices can restore balance. Molecular hydrogen appears as a promising tool for modulating oxidative stress and inflammation, as an effective complement to sleep, movement, nutrition, and stress management.

If you want a practical plan designed for execution with limited time, I invite you to visit www.johannakoelle.com. There you will find my programs: Balance (tools to reconfigure your nutrition), Vitality (your structured exercise program), and Synergy (nutrition and exercise under supervision). Subscribe to the newsletter and download the free starter guide to implement sustainable changes without complications.

 

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