The Secret to Health? Not Too Much, Not Too Little

A new study finds that “low and high amounts of physical activity in terms of frequency and duration correlated with accelerated brain aging, while moderate amounts correlated with reduced brain aging.”

That’s probably no surprise to Buddhists.

Buddhism and the Middle Way

Buddhism, an ancient Eastern philosophy, teaches the value of the “middle way.” In this case, it would mean exercising not too little or not too much—just the right amount. More broadly, Buddhism warns that craving and attachment lead to dissatisfaction and suffering. Buddha also taught that people should think for themselves, practice mindfulness, and act with good intentions.

But outside influences often shape our choices—whether it’s social media, advocacy groups (non-profits or government), or even well-meaning advice from friends, neighbors, and family.

These voices can sometimes push us toward extremes, encouraging either avoidance or overexposure, often with scant evidence to back them up. Wanting something too much—whether craving or addiction—can cause harm. In Buddhism, the principle of “neither too much nor too little” is a safeguard against that.

How Our Bodies Keep Balance: Homeostasis

Our bodies also follow the same principle. We regulate our internal cells and organs within parameters to keep them operating efficiently through a concept called homeostasis.

When we eat too much or take in excessive toxins through food, air, or skin, homoeostasis is disrupted. On other hand, too little exposure to certain substances may deprive us of medical benefits—a concept called hormesis.

Homeostasis begins at the cellular level and keeps the body in a dynamic equilibrium despite what is going on externally. It is a narrow range of set points that adjust things like temperature, oxygen, and blood glucose to keep cells tissues and organs alive. In short, it keeps everything in balance.

Hormesis: When a Little Stress Helps

Toxicologists use the term “hormesis.” too describe influences on the body that are beneficial at low levels of exposure and harmful at high levels. Sometimes, low doses even “precondition” the body, offering protection against more serious exposures.

Yet many outside voices—marketing, government advice, influencers, and media—drive people toward extremes: total avoidance or reckless overexposure.

One question to ask yourself is: Will this advice take me out of “the middle way”?

Everyday Examples of the Middle Way

Vitamins and Minerals

Too little vitamins can lead to anemia, rickets, muscle weakness, over eating, and a host of issues. Too much can be wasteful—or dangerous in the case of vitamin C, D, A, E, K, Zinc, or selenium.

Radiation

Low levels of radiation are used in medicine to precondition (protect) cells and tissues before larger doses are used for cancer treatment. Low doses have also been shown to reduce the risk of cancer and infertility, heal wounds faster, provide resistance to toxins and infections, and increase lifespan. Higher doses can cause cancer, cell damage, and death.

Exercise

In addition to brain aging, there are no end of potential benefits for people of all ages to exercise. It reduces the risks of most chronic diseases like heart disease, cancer, and diabetes. It can help prevent damage from falls, energy, sleep, sex, and it can improve your mood and level of creativity. There are numerous kinds of exercise, including strength training (for everyone), core, aerobic, anaerobic, and balance. However, too much can lead to injury, depression, anxiety, chronic fatigue, or even death.

Chocolate

Some potential benefits of dark chocolate include cardiovascular health and enhanced brain function. It may also prevent cell damage and arterial stiffness or just help you feel better by releasing endorphins. Eating too much can cause heart disease or diabetes because of the high saturated fat and sugar levels. Just a small bar may be enough to get the benefits.

Chemicals

Many chemicals that are toxic at high doses like methylmercury, carbon monoxide, and arsenic, are beneficial at low doses. Arsenic causes cancer or death at high doses but provides DNA protection at low doses.

Vaccines

Vaccines prime the immune system by exposing it to a weakened virus. Most vaccines cause side effects in some people, but there are individual characteristics that can help predict who is likely to experience them. The effects of too little, i.e., no vaccine, is obvious.

Water

Water is necessary for life but drinking too much too fast can kill you. There are many, many other examples, including alcohol. The important thing to remember is that balance, the middle way, appears to be the key to a healthy life.