How to Bio Hack your way to health
You’ve probably heard the term bio-hack thrown around a lot over the past few years. Biohacking is the new frontier of self-improvement. It’s not just a trend that’s here to stay, it’s something that can make a positive difference in your life. Biohacking is the art of using your body’s natural mechanisms to achieve good health and reprogramming your body to work for you. It’s about taking the best from modern medicine and combining it with the power of nature to achieve a healthier life.
What to consider prior to Bio Hacking?
Biohacking is a new movement that can help you optimize your body. The basics of a good biohacking regimen are by starting to improve your diet, exercise, and practice mindfulness.
When designing an effective workout or diet plan, it’s important to consider your end goal. Are you trying to lose weight, bulk up, increase strength, or improve your overall health? Once you’ve figured that out, it’s time to get creative.
There are countless ways to reach your desired results, but you should always be sure to consider how diet and exercise can boost your resilience to stress, improve your quality of sleep, and improve your diet. Dietary changes are essential to biohacking your body, and there are many ways to ensure you’re eating the right foods. You should focus on increasing the intake of healthy fats and decreasing the intake of processed foods and sugar.
Today wearables like Garmin , Fitbit , or Apple watch track different metrics revolving around your daily activities. As you keep working with these technologies on a regular basis, don't forget that they're the only tools to assist in the wellness journey. There are also non-invasive methods like acupuncture or hypnotherapy which will help relieve stress while improving productivity at work.
Biohacking is the process of using scientific principles and advanced technology to improve your health and fitness. It’s the art of taking advantage of emerging trends in biotechnology. You can hack your body to get the most out of it, and that means a healthier version of you.
This Definitive Guide to Biohacking will take you through everything you need to know about it.
Role of Biohacking in health and fitness
Biohacking can help with many aspects of your health and fitness. It can help you sleep better, lose weight, monitor your symptoms more effectively, avoid diabetic highs or lows, monitor your heart rate and blood pressure, measure stress levels – the list goes on and on!
The biohacking community is currently developing tools and technologies that assist people in terms of:
If this sounds like it's up to your alley, let's jump right in!
Types of Bio Hacking
There are four main types of biohacking:
Bio Hacks that help
There are several advanced biohacking techniques that you can use to improve your health, reduce inflammation, and increase your energy levels. These include cold therapy, heat therapy, sauna, infrared therapy, lymphatic drainage, neurofeedback, and many others.
1. Bio-Hacking Your Gut flora
The gut contains 70% of the body’s immune cells. Just by hacking your gut, you can improve your immune system. There are two main types of gut flora: probiotics and pathogens. Billions of bacteria make up Probiotics in your gut. There are several ways to customize your diet right from intake of probiotics to eating fermented food.
As per a study, subjects who consumed a diet rich in plant-based, healthy foods had higher levels of good gut microbes. Plants are one of the many plant-based sources of polyphenols. These are naturally occurring compounds in plants primarily found in fruits, veggies, coffee, and tea - even wine! Research has shown a symbiotic relationship between polyphenols and gut bacteria. A diet rich in diverse types of vegetables can get more benefits. These dark green leafy vegetables contain rich antioxidants, including some fruit like berries or grapes.
To maintain a stable balance, you need to consume about 1 gm of live probiotic bacteria per day. This can be achieved by taking a supplement containing good gut flora, like Lactobacillus or Saccharomyces Boulardii.
Biohacking can be as involved or simple as you want it to be.
Highly recommend visiting Biohacking world's page on Gut Microbiota Hacks. This can prove beneficial for your health and fitness goals.
2. Bio-Hacking Your Muscular System through HIIT
Your muscular system is responsible for carrying out most of your body’s functions. It has two major components – skeletal and smooth muscle.
Skeletal muscle attached to the bones shapes your body and is pivotal in bone movements. Smooth muscle, mostly found in the inner walls of hollow organs regulates everything from digestion to sexual function.
One of the best hacks for building muscle mass is resistance training. It forces muscles to contract against resistance. In the process, they grow larger and stronger. Some of the common tools used for Resistance training are dumbbells, resistance bands, or even your own body weight.
HIIT (High-Intensity Interval Training) is another great hack for cardio and endurance. These are brief, intense exercises executed in the spurt of a moment, ranging from 4 minutes to 15 minutes. It is an effective way to improve cardiopulmonary health, reduce blood sugar levels, and increase metabolism. It also improves cognitive function and increases the production of growth hormones.
Like to share a video to help you familiarize yourself with workouts that can contribute more in less time.
TIP: If you are a busy bee - some of these HIIT workouts could take as less as 5 minutes and deliver results of a full-fledged exercise.
A series of resistance training exercises and a healthy diet with plenty of protein help strengthen muscles, reduce inflammation, improve your range of motion, and release stress. You need to also maintain a healthy diet with plenty of protein - to repair and rebuild muscles.
3. Biohacking mood through Light therapy
As we spend more time indoors, do you feel less active? This is primarily because light plays an integral role in body function and mood swings. Not only does it provide an important dose of Vitamin D but comes with varied benefits when exposed to light waves in specific values.
Research proves that your body responds particularly well to near-infrared wavelengths between 780-1000 nm. Recent literature reports about medical uses of IR radiation, including neural stimulation (direct activation of neural tissue by IR radiation), photoaging (emerging evidence that IR can have biphasic effects on the skin), and antitumor action (IR can inhibit cancer cell proliferation and potentiate the therapeutic effects between chemotherapy).
One of the many ways light affects our health is that it impacts how well we sleep. Artificial blue light in devices such as phones and tablets interferes with melatonin levels, which causes insomnia .
Thanks to technology, there are ways to bring more light into your life. Low light NIR Red light is much more effective for treating myopia. It is less likely to suppress melatonin, which means that it can improve your sleep quality. This can also help to improve your mood, reduce stress, and lift your energy levels.
Photobiomodulation (PBM) therapy is a form of light therapy . It utilizes non-ionizing forms of light sources, such as lasers and LEDs. When used at certain biological scales, this natural process can have therapeutic outcomes. It alleviates pain or inflammation. Photo biomodulation also stimulates immunomodulating effects, leading to the promotion of healing and tissue regeneration. You should consider photobiomodulation for your chronic diseases like joint disease or autoimmune disorders - it's all about getting the right amount!
4. Biohacking the lymphatic system - using compression therapy (detoxing)
Lymph-reducing exercise not only strengthens muscles, but it cleanses and detox your system, through compression therapy of the lymphatic system.
It aims to promote lymph flow and reduce swelling. The lymphatic system acts as the drainage of our body. It flushes waste naturally through contractions of the lymphangions, which are autoregulated.
Exercises for lymph reduction
It is performed with active, repetitive movements of the body part involved or external stimuli on the lymphatics, through compression of surrounding muscles or filamentary support structures.
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Decongestive exercises are often practiced 2-3 times a day for 10-15 minutes followed by a rest interval of 10 minutes. Refer Joachim Suther's Decongestive exercise guide to learn more.
5. Bio-Hacking circulatory system using Cryotherapy
Therapeutic treatments of extreme cold are all the rage now.
One such is whole body cryotherapy (WBC), which promises to stimulate a person's natural healing abilities at three different levels:
Whole-body Cryotherapy (WBC) - Procedure
WBC is usually performed in a closed chamber that maintains appropriate treatment conditions (temperature and humidity controls). Cryotherapy involves freezing oneself within a stand-up nitrogen chamber that generates air as cold as minus 60 to minus 140 degrees Celsius. The nitrogen used in this process, which makes up a major percentage of our air, is deemed safe.
Patients are required to wear dry socks, slippers, and gloves. This protects vulnerable tissues such as palms and feet. They also need to wear a face mask (to protect against cold air inhalation), while undergoing treatments in walk-in chambers.
Therapy can be typically 5-10 sessions (depending on the patient's condition) within close succession (1 or 2 days between each session. After these initial treatments spaced over 1 -2 weeks, you can have less frequent sessions every week or two depending on your needs, if necessary.
Benefits
Most people report feeling refreshed, relaxed, and energized after a session.
Side Effects
Whole-body Cryotherapy (WBC) is generally considered safe, but it may have some side effects.
Some common side effects can include:
These side effects are typically mild and go away within a few hours.
People with certain conditions (e.g., low blood pressure, cardiac issues) should consult a doctor before trying WBC.
6. Bio-Hacking Skeletal system (Bone Density)
Osteoporosis is a silent disease that creeps up on people unawares. It makes bones weak and brittle, increasing the risk of fracture. An estimated 50 million people worldwide suffer from osteoporosis, and that’s set to rise in the coming decades. Although it’s most common among post-menopausal women and older men, osteoporosis creeps up with age.
The condition is triggered by a reduction in bone density, leading to a greater risk of fracture. If left untreated, it can also lead to broken bones from a fall or from routine activities that involve impact, like dancing or playing tennis. Based on recent studies, about one in two women and one in four men will develop the disease at some point in their lifetime.
How do you know if you have Osteoporosis?
Doctors often order a bone density scan to diagnose osteoporosis and assess your risk of fracture. In some cases, the doctor may prescribe treatment if you need it based on what they find in their exam. Bone mineral density (BMD) is most measured with DXA or DEXA scans.
If you’ve been diagnosed with osteoporosis, it’s important to take steps to prevent further bone loss. There are many ways to prevent osteoporosis, such as:
Medication can also be prescribed by your doctor to prevent further bone loss.
Exercising is one of the best ways to prevent osteoporosis. It helps your bones stay strong, healthy, and active as you get older. Exercise is particularly important after the age of 50 when your body begins to lose bone mass. The National Osteoporosis Foundation recommends that people over 50 exercise for a minimum of 2 hours per week. Exercises like weightlifting and yoga have shown a significant reduction in osteoporosis risk. Exercises like Pilates that incorporate balance help prevent falls and fractures.
While it may seem like a daunting task, bone density can be improved through OsteoStrong?.
OsteoStrong? - Solution to the problem
OsteoStrong? is a bio-hack that will help you strengthen the foundation of your body-the skeletal system. Unlike other health solutions, OsteoStrong does not require much time at a gym or physical activity to achieve this goal. You can just show up as you are, and they will handle the rest!
7. Bio-Hacking Cognitive functioning
Many nootropics can be helpful for improving your mental performance, including focus, mood, and motivation. It reduces anxiety, which can negatively impact your mental performance. Nootropics aids in processing information more quickly and efficiently, helping reduce stress.
Types of Nootropics
Many nootropics can be purchased without a prescription. It is available in a variety of forms, including capsules, tablets, powders, and gummies.
Some popular Nootropics are as below:
Before starting a nootropic regimen, it is recommended to consult a doctor to make sure that it's right for you.
Depending on the type of nootropic, you may be at risk for certain side effects if you have certain medical conditions or allergies. Depending on your health needs, your doctor may recommend certain nootropics or rule them out completely.
Side Effects of Nootropics
Nootropics may have side effects. Nonetheless, it is common for them to be taken alongside a nutrient-dense diet. Also, it's essential to consider one's sleeping patterns and work on reducing the level of stress to improve their cognition using nootropics.
Bottomline
The world of biohacking is a vast and varied landscape. From smart gadgets to neurofeedback and more, there are endless ways in which you can incorporate this new way of living into your life. It’s important to remember that there is no such thing as a one-size-fits-all solution. Be curious, explore and experiment with various biohacking methodologies until you narrow down on the best for you.
As we continue to push past the limitations of our physical bodies, we’ll explore more about the symbiotic relationship between humans and bionics. This merger of technologies will allow us to become superhuman by extending our natural capabilities through cybernetics.
Thanks for your keen interest in biohacking. Please feel free to leave any comments or questions below. We would love to hear from you! What are some hacks that you have tried? What are some that you plan to try?
Thanks again and happy biohacking!