Minimalism and health: fewer things, less stress?

We live surrounded by stimuli. Objects, information, commitments, notifications, visual and auditory noise. In a world where "more" is often associated with success, comfort, and security, we rarely stop to question whether this excess is actually sabotaging our health.

If you follow my Instagram, you will have seen that a few months ago, I went on the Camino de Santiago. From Tui to Santiago, in five days. In addition to the many thoughts, insights, and conclusions that came to me during those days, there was something I experienced that gave me an enormous feeling of freedom: we need so little to live. In fact, when it comes to material goods, just a few clothes and products. And then we need to eat, drink, and have a place to sleep. And that's it. Feeling deep down the liberation of not needing the junk we accumulate was transformative for me.

But can having fewer things really mean less stress?

The answer, increasingly supported by neuroscience, psychology, and stress physiology, is yes.

• Excess as an invisible source of chronic stress

  Our nervous system was designed to respond to specific threats—not constant stimuli.
  When we are constantly exposed to information overload, visual clutter, noise, and continuous demands, the brain interprets this scenario as a diffuse threat, keeping the body in a state of constant alert.

  This state of continuous activation of the sympathetic nervous system manifests itself in:

  • anxiety

  • persistent fatigue

  • difficulty switching off

  • muscle tension

  • sleep disorders

  In other words, even if we are not aware of it, excess creates a physiological environment conducive to chronic stress.

• The link between physical disorder and mental disorder

  This translates into:

  • increased difficulty concentrating

  • irritability

  • reduced mental clarity

  • increased fatigue throughout the day

  It's not just an aesthetic issue: visual disorganization overloads the prefrontal cortex, the area responsible for decision-making, focus, and emotional self-regulation.

  Simpler environments free up mental energy.

  I'll give you an example that I see every day in my own life. I work from home. So, before sitting down at my desk, I vacuum my cat Carlota's hair off the sofa, set the Roomba to vacuum the house, tidy up any dishes in the dish rack, make the beds, and only then do I make my tea and sit down to work. This external organization is fundamental to my mental organization.

• Minimalism is not aesthetics: it is physiology

  Minimalism isn't about having a "Instagram-worthy" home.
  It's about reducing sensory overload, cutting down on unnecessary daily decisions, and freeing your brain from superfluous stimuli.

  Every object, every choice, every stimulus requires mental energy.
  When we reduce excess, we also reduce what is known as decision fatigue —the exhaustion caused by making too many decisions throughout the day.

  Fewer choices = less mental fatigue = greater capacity for emotional regulation.

• The impact of excess on the stress axis (HPA)

  Environmental and mental overload fuels chronic activation of the HPA axis (Hypothalamus–Pituitary–Adrenal), the body's main stress response system.

  When this axis remains hyperactive, changes occur in:

  • cortisol

  • sleep

  • digestion

  • immunity

  • hormonal balance

  Simplifying your environment and daily life directly contributes to normalizing this axis and restoring a sense of physiological security to the body.

• Minimalism as a natural therapeutic tool

  In naturopathy, health is built primarily on a daily basis.
  Not only with supplements or therapies, but with:

  • less stimulation

  • more silence

  • more presence

  • more time for the body to recover

  In this sense, minimalism can be seen as a true environmental therapy, acting as a natural regulator of the nervous system.

• Emotional and mental minimalism

  Minimalism does not apply only to objects.

  It also includes:

  • reduce unnecessary commitments

  • learn to say "no"

  • release draining relationships

  • reduce emotional overload

  Emotional excess is as exhausting as material excess—and often more invisible.

  Less emotional baggage = more vitality.

• Less stuff, more body

  When there are fewer distractions, we become more sensitive to internal signals:

  • real hunger

  • fatigue

  • need for a break

  • emotional states

  Minimalism promotes reconnection with bodily intelligence, allowing decisions to be made that are more aligned with the body's real needs.

So what are the real health benefits?

Simpler and more organized environments are associated with:

• less anxiety

• better sleep quality

• greater focus

• less mental fatigue

• greater adherence to healthy habits

Not because they are "perfect," but because they are functionally more conducive to neuroemotional regulation.

How to get started: small steps with big impact

Some simple gestures make a huge difference:

• Free up visual surfaces (desk, bedroom, kitchen)

• Reduce digital notifications

• Create "stimulus-free" zones at home

• Establish simple rituals (tea, reading, breathing)

• Ask yourself the key question: "Does this serve my health or steal my energy?"

Minimalism as a form of self-care

Minimalism is not deprivation.
It is consciously choosing what nourishes you—and letting go of what weighs you down.

• Fewer things.

• Better health.

• More presence.

I would like to recommend a very interesting documentary on this topic, which is available on Netflix:‘Minimalism: a documentary about the important things’.

Then send me a message and tell me what you are implementing in your life to reduce noise on various levels.