7 Biohacks That May Make You Healthy

If someone told you that it was possible to destroy your life or unlock your full potential—in other words, use science and technology to improve your abilities and improve your life beautiful in general—can you imagine it? The answer is likely yes. And, although it sounds like something from a sci-fi movie, it is a thing, and it’s called biohacking.

Biohacking is essentially the art of making small, incremental, and sustainable changes in your life that can improve your overall health and well-being – allowing you to live longer. Unlike many health practices that tend to address specific health problems through the lens of expert diagnosis and treatment, biohacking emphasizes practical, reliable, data-driven approaches to improving well-being and health. process, explains Kiera Lane, NMD, MSAc, LAc, DiplAc, director of Arizona Natural Medicine.

“The rise of biohacking has led health care to expand into preventive medicine, focusing more on improving function and overall health, not just disease control,” added Dr. Lane.

One difference that sets biohackers apart from regular people who follow conventional medical advice is that they take their health care into their own hands, using wearables, taking supplements, and changing lifestyles. life to change their health habits.

“Usually you won’t see the results of biohacking procedures overnight—it can be a long-term, rewarding commitment,” says Paul Jarrod Frank, MD, renowned dermatologist and founder of PFRANKMD. “Fortunately, with so many advances in science, we have been able to apply the concept of biohacking and create better treatments that can provide faster results.”

Does Biohacking Work?

One question you may have about biohacking is whether or not it works. Although you may get a different answer depending on who you ask, most health care professionals agree that many biohacking techniques, such as improving sleep, exercise and diet, have strong evidence supports their benefits as they can lead to improved physical health, mental clarity and. general health.

That being said, Dr. Lane points out that biohacking can be very personal. In other words, what works well for one person may not work for another. “It’s important to approach biohacking with a serious mind, to watch individual responses carefully, and to consult with health professionals when making major changes in health practices.”

Biohacking can benefit you whether you want to improve your health and performance or manage a medical condition by changing your lifestyle. Health experts share some of the most popular and science-backed health hacks. Here are seven proven ways you can try biohacking on your own.

Supplement

You probably know about this process – and maybe you’re already taking other supplements to boost your health and well-being. If so, you can consider yourself a biohacker. Supplements include multivitamins, protein powders, probiotics, and nootropics such as amino acids, herbs, and adaptogens. These can be natural or synthetic and are used by people who want to improve their physical, mental and emotional health.

While eating a balanced diet full of whole foods, especially plant-based foods, is often the best way to meet your nutritional needs, various supplements can help you meet your daily goals or make up for the deficit.

Intermittent Fasting

What started out as popular in the early 2010s has become a movement based on science and supported by health professionals. Intermittent fasting is a method of eating between meals and fasting, and the most popular method is the 16/8, where you fast for 16 hours and eat all your meals in ‘a window of eight hours.

Although the impact of intermittent fasting was based on weight loss, research has also shown to improve several indicators of physical health, including insulin resistance, blood pressure blood and oxidative stress, thus reducing the risk of developing many chronic conditions (AKA type). 2 diabetes, heart disease and obesity).

Cold Plunging

Cold water immersion, or immersion in a cold water bath such as taking a cold shower for seconds to seconds or taking a cold shower for two to five minutes, is a method of biohacking that enhances physical and mental strength, explains Dr. Lane.

“This practice can improve blood flow by creating a ‘fight or flight’ feeling and causing the blood vessels to close, diverting blood away from the liver and vital organs,” he says. “It can also help boost mood and mental health by releasing endorphins as well as relieve pain by reducing blood flow to inflamed areas of the body.”

Athletes, in particular, can benefit from anti-inflammatory agents, as can people with conditions that limit their circulation. Those with certain health conditions such as heart disease, Raynaud’s disease, or high blood pressure, on the other hand, should consult a health care provider before attempting to dive into the water due to the dangers of their situation, says Dr. Lane.

Optimized Sleep with Wearable Devices

Technology continues to be useful for use in the health sector—and many fitness trackers, such as Fitbit Sense, Garmin Venu 2, and Oura Ring, have advanced features of sleep trackers that can track your sleep patterns and provide sleep quality data, over time. , and stages.

Dr. “Some of these wearables can determine whether you slept through the night, woken up several times throughout the night, or went into deep REM sleep,” says Lane. “This information can help people change their sleep patterns and habits, leading to better rest and overall health, improving mental performance, mood and physical recovery.

To sprinkle or sprinkle

Dr. Lane explains. Although it may sound provocative, researchers have found that creating a foundation can reduce the sensation of pain in people with chronic pain. Another study published in the journal Antibiotics finding a baseline associated with reduced anxiety and improved mood.

Dr. “This practice is believed to reduce inflammation, improve sleep and improve overall health by allowing the body to absorb electrons from the Earth, which can help neutralize free radicals,” says Lane. “Many biohackers use earthing as a way to support physical recovery and emotional balance, integrating it into their daily routines for additional health benefits.”

Light Brightness Control

Controlling light exposure can greatly affect sleep and the circadian rhythm, which is the internal clock that controls when a person wakes up. Dr. Lane notes that strategically managing your light exposure can improve sleep quality and boost alertness and energy throughout the day.

Research, including another study published in Einstein Journal of Biology and Medicinefound control of light exposure to be very effective in reducing Seasonal Affective Disorder (SAD), a form of depression that occurs during the winter months when natural light is limited.

Other ways to include daily light control include spending at least 20 to 30 minutes outside during the waking hours, sitting by a window or light box during the day. work, and reduce screen time, which produces sleep-disrupting blue light.

Transcendental Meditation

Transcendental meditation (TM) has been around since the 1950s and was first introduced by the Indian spiritual teacher, Maharishi Mahesh Yogi, who developed the technique from the ancient traditions of Vedic. It first became popular in the states in the 1970s and continues to be popular for its health-enhancing benefits.

Dr. Frank, who practices this method every day, explains: “This type of meditation involves repeating a mantra silently in your heart and gradually reaching a calmer and more relaxed state. “During this time, your body is very relaxed and your mind is clear and alert, which helps to relieve stress, alertness and mental health.”

Although it may seem easy to implement all these at the same time – producing a vitamin, eating between 10 am and 6 pm, self-isolation, watching your sleep, around -walk some grass, get outside within 1 hour of waking up, ‘meditate’ – pick one and start there. Gradually focus on one lifestyle change before moving on to another. And, if you need help, talk to a professional to make sure you’re working toward your goals.