5 Advanced Biohacking Techniques

Now that you have mastered the basic steps in biohacking it’s time to amp it up. There are truly endless possibilities when it comes to biohacking. This is because biohacking involves making daily changes that improve your wellbeing by doing whatever needs to be done to get to reach your ideal health and performance goals. The following five biohacking techniques to advance your journey will help get you on track.

 

Get a Blood Test 

 

Getting blood tests is essential to biohacking. It is the best way to know what is truly going on in your body before your body even has a chance to inform you that there is something wrong. Blood tests help identify the areas you need to improve from getting enough vitamins to managing your cholesterol to improving overall organ function. Each year you should test your blood sugar levels, cholesterol, vitamin levels and get a complete blood count. Notice any areas that are not in the optimal range then improve them by changing your diet and by adding supplements when needed. 

 

Advance Your Nutrition 

 

Advance your nutrition by starting the elimination process. Do not make the mistake of eliminating everything from your diet all at once though. Start with one area and work your way through each day or each week. This way you are sure to accomplish your goals. Plus, it makes it easier in the long run to make slower changes. A good place to start is by eliminating sugary drinks. Once you are feeling really encouraged drop sugar all together. Eventually, you will want to eliminate sugar, processed foods, and unhealthy fats. You can do this by replacing them with healthy fats, two servings of fruit, grass-fed, antibiotic free proteins and vast quantities of vegetables. 

 

Get Outside

 

Getting outside and embracing Mother Nature is a great way to improve your mood, health, and overall well-being. This is because it forces you to get moving and soak up vitamin D from the sun. Vitamin D is essential for optimal bone growth. Vitamin D deficiency is linked to breast cancer, obesity, depression, andcardiovascular disease. Studies have shown that vitamin D deficiencies are becoming very common due to people being indoors more. The best way to get Vitamin D is from the sun. Start by getting at least fifteen minutes of sun a day. Use this time to go for a walk and avoid sitting down. According to a study by Harvard Medical School, being too sedentary is linked to early death. May as well get moving while you’re soaking up those rays.

 

Meditate 

 

Free your mind of stress by starting your day off with meditation. Find a quiet place to sit and close your eyes. The way you choose to meditate is up to you. You can let your thoughts run free or focus on your breathing. The goal of meditation is to find your inner calm and silence your mind from everyday stress and concerns so that you can go about your day in a positive frame of mind. Start with five minutes a day and see how it improves your daily life. Find a balance that you feel is optimal. Meditation hacks your brain and can lead to increased productivity, reduced stress, and even help curb unwanted cravings. 

 

Boost Your Exercise Routine

 

Now that you have tracked your daily exercise it's time to boost it up a bit.  Find areas that you feel that you are slacking in and implement new exercises to improve those areas. The best way to biohack your exercise routine is to do high-intensity interval training or HIIT. HIIT improves muscle tone and helps improve brain function at the same time. 

 

HIIT is simply alternating bursts of vigorous exercise with a short active rest period. For example, a high-intensity interval training routine could be one minute of sprinting with thirty seconds of walking or one minute of jumping jacks with a thirty-second walk to rest. 

Keep these techniques in mind throughout your journey. These advanced biohacking techniques will lead you to overall greater health with a better attitude and more productivity in your life. 

 

How To Start Meditating

Getting started with meditation is a lot easier than you may think. There isn’t any special equipment you need to buy or classes you should be taking. While buying a book, a guided meditation audio recording or an app for your smartphone are certainly options, you don’t even have to do that to get started. I’ll share everything you need to know to get started meditating right here in this post. 

 

Start by getting comfortable in a spot that’s as free of distractions as possible. You want to sit down either on a chair with your feet firmly planted on the ground, or sitting cross-legged on the floor. If you sit on the floor, you’ll be more comfortable if you sit on a cushion. It’s important that you can sit in whatever position you choose comfortably and that you’re keeping your back straight. Slumping may make you sleepy while you meditate, and bad posture may cause you discomfort after a while. 

 

Before we start with the actual meditation, let’s get back to distractions. In the beginning, you want to cut as many of them out as possible. Choose a quiet spot where no one will interrupt you. Turn off the ringer on your phone, close the blinds if you think it will help to create a calm and soothing space. You won’t always have to go through all this trouble to meditate because, after a little practice, you’ll be able to do the little meditation exercise I’m about to share with you anytime, anywhere. But like any new skill, meditating can be a little hard in the beginning. It sounds simple enough, but it’s easy to get distracted. That’s why it’s important to set yourself up for success by cutting out any distractions you can. 

 

Here’s how to meditate. Sit down, close your eyes, and focus on your breath. Notice how the air flows in and out of your nose and mouth. Try to think of nothing else. This is the hard part and something that takes practice. Start meditating for a few minutes here and there and increase the time as you move along. Don’t judge yourself when your thoughts stray. Keep bringing yourself back to the sensation of the breath anytime you notice that you’re thinking of something else. 

 

That’s all there’s to it. Getting started with meditation is simple, but like any new skill, it takes practice. Be patient with yourself. Be kind to yourself. Stick with it and keep practicing these new meditation skills. You’ll be glad you did.

 

8 Ways To Prime Your Brain For Success

Our brains are essential for the quality of physical and mental performance. Smoking, excess alcohol, stress, or poor dietary habits, to name a few, can have a significant detrimental impact on our brain functionality. These habits also contribute to high blood pressure, cognitive decline, and dementia.

 

Fortunately, habits can be changed, and new strategies can be learned. The following tips can help to improve your brain and prime it for success.

 

Try the Mediterranean Diet (MeDi)

High-quality foods are essential for your brain health and physical fitness. The Mediterranean diet focuses on plant-based foods such as fruits and vegetables, nuts, seeds, beans, fish, whole grains, and healthy oils like olive and avocado oils. 

 

Based on a study of 502,536 participants, people who followed the principles of the MeDi had a 23% less chance of developing dementia. Also, research has found that the MeDi may improve your cognitive capabilities, such as memory.

 

Reduce Stress with Mindfulness Relaxation

Chronic stress can have a significant harmful effect on brain function. Yale Medicine defines chronic stress as “A consistent sense of feeling pressured and overwhelmed over a long period of time.” In today’s hectic world, there are many causes of chronic stress, such as life changes, an unpleasant career, or family dysfunction. When stressed, the brain increases glucocorticoid production, including the stress hormone cortisol. 

 

Mindfulness is a form of meditation that helps you focus on the present rather than dwelling on the past or situations causing you to worry. Other key concepts include paying attention to your surroundings, accepting yourself, and focusing on your breathing.

 

Be Physically Active

The Center for Creative Leadership asked over 1,500 executives how exercise impacts their performance. Approximately 90% said that physical activity “clearly impacts” their performance, 12% reported “some impact,” and no one reported zero impact.
Respondents reported that regular exercise improved mental clarity and focus, increased alertness, and improved problem-solving.

 

In addition to improving your brain, exercise has physical benefits such as lowering blood pressure and cholesterol, reducing anxiety, improving sleep, and strengthening your immune system.

 

Stay Mentally Active

 

The human brain must be exercised like a muscle; if your brain doesn’t get sufficient exercise, the result can be early cognitive decline. There are many activities that you can do to give your brain a workout, such as reading, learning a new language, playing games, or working on a jigsaw puzzle.

 

Sleep Well

The importance of sleep and its effect on your brain should not be underestimated. When you sleep deeply, the brain repairs itself and rejuvenates your immune system. When in REM (Rapid Eye Movement) sleep, the brain compiles details you learned during the prior day.

 

Inadequate sleep contributes to feeling exhausted, can cause concentration, mood, and memory disorders, and suppress your immune system.

 

If you cannot go to sleep or stay asleep, create a bedtime routine by going to bed at the same time nightly and waking up at the same time in the morning. Over time, this will help set your internal clock and become a regular sleep pattern. Also:

 

• Turn off your electronics at least two hours prior to bedtime. This includes cell phones, computers, and social media.
• Eliminate caffeine after 12:00 p.m. The most common sources of caffeine are coffee, tea, soda, and chocolate.
• Avoid eating before bedtime to prevent gastrointestinal issues that may keep you awake.

 

Avoid Smoking

While you may feel that cigarettes or cigars help to calm you and are pleasurable, there are risks to brain functionality. A study by the American Heart Association (AHA) found that smoking is associated with cognitive decline, leading to worsening performance. 

 

Be Socially Active

Social interaction can help to reduce stress and depression, preventing memory loss. Look for ways to interact with others, especially if you live alone. Brain atrophy has been linked to a lack of socialization. Being socially active can strengthen your brain health. 

 

Find Inspiration

The things we tend to take for granted can be inspirational and good for brain health. For example, Psych Central notes that watching the sunrise gives you a feeling of awe, bolsters your mood, and helps you to have a “big picture” mentality where we view situations broadly rather than focusing on limited details. It opens your mind to evaluating scenarios entirely rather than breaking them into detailed parts. 

 

People may also find inspiration from art, visiting a park, or watching the sunset.

 

Conclusion

 

A healthy brain keeps our sensory, cognitive, behavioral, emotional, and motor functions working smoothly. It is essential to develop good habits such as eating properly, being physically, mentally, and socially active, and getting sufficient sleep.

 

Practicing the preceding tips can boost brain health, priming your mind for success and well-being!

 

References

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02772-3

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5502874/

https://www.yalemedicine.org/conditions/stress-disorder

https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356

https://www.ccl.org/articles/leading-effectively-articles/spotlight-on-exercise-and-leadership/

https://brainfoundation.org.au/healthy-brain/

https://www.ahajournals.org/doi/10.1161/str.53.suppl_1.WP17

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/addressing-your-mental-health-by-identifying-the-signs-of-anxiety-and-depression

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/maintaining-healthy-relationships-is-important-as-we-age

 

5 Ways To Stop The Negative Effects Of Social Media

There’s no denying that there’s a lot of good that we can take from social media. The most important is that it allows us to connect with family and friends. We can also preserve memories, share things that interest us, and it’s also a great place where we can learn new, interesting things like a new skill or talent.

 

Not only that, but these platforms offer information in a myriad of ways. For example, YouTube has full-length tutorials on how to do all sorts of things, from fixing the kitchen sink to doing a macramé plant holder.

 

Pinterest is also just as popular for its vast array of data. Yet, it focuses more on pictures and short reels.

 

Then, you have Instagram, TikTok, Facebook, Twitter, and others that provide an image picture or brief video content along with a short-written explanation.

 

Nevertheless, with all these benefits that social media seems to provide, it also has its disadvantages. Research shows that spending too much time on these platforms can lead to increased stress, loneliness, isolation, and depression.

 

So, how can you take the good while minimizing the negative effects of social media? Here are five things you can try today to help you do just that.

 

Customize Your Feed

 

Unfollow and remove negative or fearmongering pages. Delete toxic friends. Limit who views and comments on your posts.

 

It sounds drastic but tell yourself that it’s perfectly okay to keep a small circle of virtual friends.

 

Instead, you can replace them with accounts that make you feel good about yourself. Look for influencers who embrace their natural beauty. Follow people who are constantly spreading positive words of motivation across their feeds.

 

Regulate the When

 

Many of us set alarms on our devices. So, it’s become second nature to immediately reach for your phone as soon as you wake up, which leads to getting bombarded with a stream of news, updates, and inconsequential posts.

 

This only leads to exacerbating your stress and anxiety, which isn’t exactly the best way to gear up for a new day.

 

Instead, consider integrating more mindful routines around two or more screen-free activities like journaling, meditating, and practicing gratitude.

 

When you do start scrolling through social media, set a time limit on how long you spend on each app. One study found that a healthy amount of time would be between an hour to two hours in total for the entire day.

 

Just make sure you split it up into 15- to 30-minute increments throughout the day. For example, you can schedule 30 minutes after breakfast, 30 minutes during your lunch break, another 30 minutes in the afternoon, and 30 minutes about three hours before bedtime.

 

Turn off Notifications

 

Just because you have your phone on you all the time doesn’t mean you have to be available 24/7. It’s okay to disconnect from the virtual world at certain times during the day.

 

Getting inundated with notifications from various social media platforms can be overwhelming. It’s especially infuriating when you’re trying to work, study, or just enjoy a few minutes of peace and quiet.

 

Remind yourself that social media apps are designed to hijack your attention and get you to spend as much as possible on them so they can generate revenue from ads.

 

The most effective you can do to reduce the amount of time wasted on these apps is to switch off notifications as many times as you need during the day.

 

Be Critical

 

Always be critical of social media. Remember that all the posts and reels you’re seeing are someone’s best moments of the day, maybe even the whole week.

 

They’re only showing you what they want you to see, which is why they probably have some time to prepare for it and set everything up. So, it’s not exactly their typical day-to-day life that they’re displaying.

 

Detox

 

Try this the next time you feel you’ve had too much social media exposure: nothing.

Put the phone down and just be in the moment. Take a look around the room. Notice how the light shines through the window. Listen to the different sounds around you.

 

Full disclosure: you’ll probably start to feel uncomfortable after about five seconds. But that’s okay.

 

As you try to hang on for a full 60 seconds, think about why you’re uncomfortable. Knowing the reason can help wean you off your addiction to social media as well as the notion that you simply must have your phone in your hand all the time.

 

Instead, why not do something more constructive with your time? You can learn a new skill, revisit an old hobby, read, exercise, go for a walk, journal, draw, paint, or play a musical instrument, and more!

 

So, find what you’re passionate about. Then, spend time doing more of that instead of mindlessly scrolling through social media.

 

Detox Your Mind: The Importance Of Letting Go Of Negative Thoughts

You might believe that negative thoughts only impact your mental space. However, the truth is that negative thoughts have the capability to invade every area of life. Here, we look at three major areas affected by negative thoughts, including mental health, physical health, and social health.

 

Mental Health

 

Negative thoughts don’t feel good. We all know that. Beyond just making us feel miserable in the moment, though, there are long-term mental health consequences of allowing negative thoughts into our mind. Some of the potential diagnoses that could arise from repeated negativity include:

 

• Major Depressive Disorder

 

• Generalized Anxiety Disorder

 

• Social Anxiety Disorder

 

• Post-Traumatic Stress Disorder (PTSD)

 

• Obsessive-Compulsive Disorder (OCD)

 

• Psychosis

 

Even if the mental health concerns don’t advance to an official diagnosis, you could still experience a number of mental health symptoms due to frequent negative thoughts. Some of these include:

 

• Depression

 

• Anxiety

 

• Panic attacks

 

• Low self-esteem

 

• Perfectionism

 

Physical Health

 

The mind has a lot more power over the body than most people realize. The way you think impacts how healthy your physical body is. Some examples are:

 

• Increased risk of diagnoses such as asthma, cardiovascular disease, and high blood pressure

 

• Decreased immune system strength

 

• Healthier weight

 

• Healthier blood sugar levels

 

You’ve certainly heard the phrase “mind over matter” at some point in your life. This refers to using the mind to control the body’s physical reactions to external stimuli. You can apply this principal to positive versus negative thinking. When you allow negative thoughts, your physical condition worsens in general.

 

Social Health

 

Negative thoughts can destroy any type of relationship. When you have excessive negative thoughts, you tend to ignore positive experiences and characteristics of others. This can also lead to you believing things about the other person that simply aren’t true or making up devastating scenarios in your head. You’ll also find that you’re more sensitive to jokes and other comments in conversation with others. This negativity not only damages your trust and connection with the other person but it also causes you to treat others negatively as well. Some examples of social relationships that could be affected include:

 

• Romantic partners

 

• Friends

 

• Family members

 

• Coworkers and/or supervisors

 

• Neighbors

 

• Teammates and hobby club members

 

• Classmates

 

How to Let Go of Negative Thinking

 

The first step in overcoming negative thoughts is a desire to change your thought patterns. You have to be committed. It will be tough at times but, with the right motivation, you can make it through. Try these tips for overcoming negative thoughts:

 

• Journal daily and write out your negative thoughts and emotions. Turning them into a physical form prevents them from lingering in your mind.

 

• Designate a time of day to review negative thoughts. Write down your thoughts when they occur outside this 10-15 minute time frame. This lets you move on quickly throughout your day and process later.

 

• Replace negative thoughts with positive ones when they occur. For example, instead of beating yourself up for being late, be thankful that your friend is willing to be flexible.

 

• Consciously dedicate energy toward receiving and giving love and positivity.

 

• Take care of your physical health. Again, the mind-body connection is a powerful force. Take care of one and the other will improve.

 

• Use positive affirmations for yourself and others. For example, give yourself praise for even the smallest victories.

 

• Practice gratitude for the relationships, possessions, and achievements that you have.

 

• Avoid upsetting media consumption. Incorporate humor and heartwarming media into your daily life.

 

• Dedicate your negative energy toward something productive when the thoughts occur.

 

• Practice daily meditation, such as mindfulness and loving-kindness meditation.

 

Source Links

 

https://www.forbes.com/sites/forbescoachescouncil/2016/05/09/13-coaches-explain-how-to-overcome-negative-thought-patterns/?sh=147fd31b35cb

 

https://newsinhealth.nih.gov/2015/08/positive-emotions-your-health

 

https://www.news-medical.net/health/How-Do-Your-Emotions-Affect-Your-Physical-Health.aspx

 

https://www.theatlantic.com/family/archive/2020/01/negativity-can-ruin-relationships/604597/

 

https://www.verywellmind.com/negative-self-talk-and-how-it-affects-us-4161304

 

15 Super Mental Health Tips

Prioritizing mental well-being is more crucial than ever. With increasing external pressures and internal challenges, it's vital to have strategies in place to maintain and enhance our mental health. While professional help is essential for severe mental health issues, everyday practices can significantly boost our overall mental wellness. 

 

This article delves into 15 super tips, grounded in both ancient wisdom and modern research, to help you navigate the pathways of your mind. 

 

Practice Mindfulness Meditation

 

Mindfulness meditation is a practice that focuses on the present moment without judgment. It's a technique that has its roots in ancient Buddhist traditions but has gained significant attention in modern psychology for its benefits. 

 

Research shows that practicing mindfulness can reduce stress, improve concentration, and even increase one's overall happiness.

 

Taking just a few minutes each day to sit quietly, breathe deeply, and focus on the present can make a significant difference in one's mental well-being.

 

Stay Physically Active

 

Exercise isn't just for physical health; it plays a pivotal role in mental wellness, too. Regular physical activity can help alleviate symptoms of depression and anxiety. 

 

When we exercise, our body releases endorphins, which are natural mood lifters. Whether it's a brisk walk, a yoga session, or a high-intensity workout, find an activity you enjoy and make it a part of your routine.

 

Get Adequate Sleep

 

“While insomnia can be a symptom of psychiatric disorders, like anxiety and depression, it is now recognized that sleep problems can also contribute to the onset and worsening of different mental health problems, including depression, anxiety, and even suicidal ideation.” (https://www.columbiapsychiatry.org/)

 

Sleep is essential for mental health. Lack of rest can exacerbate feelings of stress, anxiety, and depression. It's crucial to establish a regular sleep routine, ensuring you get at least 7-9 hours of sleep per night.

 

Avoid screen time at least an hour before bed, keep your bedroom dark and cool, and try to go to bed and wake up at the same time every day.

 

Connect with Loved Ones

 

“When people are socially connected and have stable and supportive relationships, they are more likely to make healthy choices and to have better mental and physical health outcomes. They are also better able to cope with hard times, stress, anxiety, and depression.” (Centers For Disease Control)

 

Human beings are social creatures. Connecting with friends, family, and even pets can provide emotional support and reduce feelings of loneliness and isolation. 

 

Spend quality time with loved ones, engage in meaningful conversations, and seek support when needed. Remember, it's okay to lean on others when you're feeling down.

 

Limit Alcohol and Caffeine Intake

 

While a glass of wine or a cup of coffee might seem like a good idea at the moment, excessive intake can negatively impact your mental health. 

 

Both alcohol and caffeine can disrupt sleep patterns and exacerbate anxiety. It's essential to consume them in moderation and be aware of their effects on your mind and body.

 

Set Realistic Goals

 

Setting achievable goals can give you a sense of purpose and direction. Start with small steps and celebrate your achievements along the way. 

 

Whether it's related to your career, personal life, or hobbies, having clear goals can act as a motivating force and enhance your self-esteem. Remember, it's okay to adjust your goals based on changing circumstances or feelings.

 

Take Breaks and Manage Stress

 

It's essential to recognize when you're feeling overwhelmed and give yourself a break. Whether it's a short walk, a day off, or a vacation, taking time to relax and rejuvenate can significantly benefit your mental health. 

 

Incorporate stress-reducing activities into your routine, such as deep breathing exercises, journaling, or listening to music.

 

Maintain a Balanced Diet

 

What you eat can significantly influence your mental health. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can boost your mood and energy. 

 

Avoid excessive sugar and processed foods, which can lead to mood swings and feelings of fatigue. Drinking plenty of water also helps in maintaining optimal brain function.

 

Limit Exposure to Negative News

 

While it's essential to stay informed, constant exposure to negative news can take a toll on your mental well-being. Set boundaries for how often and when you consume news. 

Consider designating specific times in the day to check updates and avoid doing so right before bed. Remember to balance the intake with positive stories and news as well.

 

Seek Professional Help When Needed

 

There's no shame in seeking help. If you feel persistently sad, anxious, or overwhelmed, it might be time to consult a professional. 

 

Therapists, counselors, and psychiatrists can provide valuable insights, coping strategies, and support. Remember, taking the step to seek help is a sign of strength, not weakness.

 

Limit Screen Time

 

Spending excessive time in front of screens, whether it's for work or leisure, can negatively impact mental health. Studies have shown that prolonged screen time can lead to symptoms of depression and anxiety. 

 

It's crucial to take regular breaks, perhaps following the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. Also, consider setting a screen curfew before bedtime to improve sleep quality.

 

Engage in Creative Activities

 

Engaging in creative activities can be therapeutic. Whether it's painting, writing, crafting, or playing a musical instrument, expressing oneself creatively can provide a sense of accomplishment and act as an emotional outlet. 

 

The good news is that you don't have to be an expert; the process is more important than the end product.

 

Practice Gratitude

 

Focusing on positive aspects of your life and practicing gratitude can significantly boost mental well-being. Consider maintaining a gratitude journal, where you jot down things you're thankful for each day. 

 

Studies have shown that practicing gratitude can lead to increased happiness and reduced depressive symptoms.

 

Avoid Drugs and Substance Abuse

 

While some might turn to drugs or alcohol as a coping mechanism, substance abuse can exacerbate mental health issues. It's essential to be aware of the consequences and seek support if you find yourself relying on substances for emotional relief.

 

Educate Yourself

 

Understanding mental health, its challenges, and various coping mechanisms can empower you to take better care of yourself. 

 

Numerous resources, both online and offline, provide valuable insights into mental well-being. Educating yourself can also help in reducing the stigma associated with mental health issues.

 

References

• Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144-156.

• Babyak, M., Blumenthal, J. A., Herman, S., Khatri, P., Doraiswamy, M., Moore, K., ... & Krishnan, K. R. (2000). Exercise treatment for major depression: maintenance of therapeutic benefit at ten months. Psychosomatic Medicine, 62(5), 633-638.

• Walker, M. P. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon and Schuster.