Biohacking is a scientifically based approach to improving body functions and slowing down the aging process. Biohacking works with optimizing nutrition, sleep, recovery, exercise, and other activities. The first stage of biohacking starts with diagnostics to determine the actual condition and problem factors.
To live a full life with https://antiage.click/en/min-biohacking-en as long as possible, you should minimize harmful effects, “digitize” your health, and master the health management system. Physical activity, nutrition, water and air quality affect well-being. To take the first step in the issue of proper balanced nutrition, we recommend https://antiage.click/en/downloads FatSecret download for Android tablet or smartphone, iPhone, iPad, other mobile devices.
The list of problems should start with the most obvious ones:
- insufficient physical activity, excess weight, signs of sarcopenia,
- trans fats, sugar, salt, monosodium glutamate, other food chemicals, stimulants (coffee, tea, cola, etc.),
- water (quality, quantity),
- air (purification, humidification, ventilation, walks in the fresh air),
- allergens, household and food toxins.
Fat comes, and muscle mass goes away, if you forget about training and diet. At a minimum, daily walking, physical activity outdoors or in the gym are necessary. It is not necessary to set world records, it is enough to maintain strength indicators or increase them slightly, develop strength, flexibility, speed, agility, coordination. Increasing muscle mass and reducing fat percentage may not be a goal, but a consequence.
It takes years to develop healthy eating habits. You can take small steps along this path, without trying to do everything perfectly at once, which is too difficult. Whole foods prepared with all natural components are healthy. For example, it is better to eat fruits and vegetables raw, soak cereals before cooking, boil meat instead of frying in sunflower oil or animal fat. If you have to fry, then in a cast iron frying pan without a non-stick coating, it is better to boil water in a glass teapot, bring home fresh products – in a portable refrigerator.
Semi-finished and ready-made food will never be of high quality, as they contain harmful components: refined and stale products, trans fats, sugar, starch, salt, monosodium glutamate, flavorings, preservatives and other food additives. It is useful to give up cola, juices and other drinks in favor of clean water. Drinking several liters of clean water a day can become a good habit that radically changes the diet. It is better to drink a lot of clean water in the morning, 30 minutes before meals and 2 hours after meals. It is advisable to install a good water filter at home.
It makes sense to use an air purifier and humidifier, ventilate the room, especially the bedroom before going to bed. It is useful to absorb indirect sunlight for several hours every day, at least with your face and eyes, especially in winter. An hour’s walk in the fresh air “costs” about 100 kcal, which also improves health.
It is not that difficult to minimize allergens and other harmful components in dishwashing detergents, soap, shower gel, shampoo, toothpaste and other household chemicals. You just need to do it. It is expensive to “digitize” your health as much as possible. To begin with, you should pay attention to the most important and accessible diagnostic procedures:
- Vitamins, trace elements, hormones, microbiome, enzymes,
- Blood pressure, sleep quality, heart rate, heart rate variability, stress,
- Inflammatory processes, chronic and acute diseases.
Once a year, it is advisable to do a complete blood count to track hormones, vitamins and trace elements. It is worth tracking: vitamin C, vitamin D, B vitamins, magnesium, zinc, selenium, potassium, calcium, iodine and several other vitamins and trace elements that are important in a particular situation. Genetic tests can warn of risks.
It is easy to monitor such indicators as temperature, pressure, sleep quality, heart rate, heart rate variability, stress level and many others using medical equipment, special devices or software for smartphones. Healthy sleep is important:
- go to bed at the same time, with a maximum of an hour difference,
- go to bed at 11 pm is better than going to bed at three in the morning,
- sleep in a quiet and dark room with fresh air,
- stay in deep sleep for enough time,
- wake up at the same time.
Breathing exercises are useful. For example, a powerful deep exhalation promotes muscle relaxation. Quick deep breaths with slow exhalations calm, reduce stress and excitement. To minimize stress and get more pleasure from life, it is worth:
- automate routine and delegate authority,
- take on a few tasks and complete them, being satisfied with little,
- do the main thing, leaving secondary tasks on a separate list,
- if you plan a lot, there is a risk of not having time, that is, failing,
- many tasks and / or lack of time are distracting and create unnecessary stress.
It is worth introducing “a few days for yourself” every Saturday, or every last Saturday of the month to do nonsense, idleness, creativity, draw, play the guitar, listen to music, watch a movie, read poetry or prose, play, have fun, have fun, walk along an unknown route, cook an unusual dish, celebrate, rejoice, have fun, and continue this the next day (like a binge, (but without alcohol).
It is worth implementing a “day of results and plans”: sum up, formulate plans, set goals, formulate tasks, praise yourself, enjoy the victory, rejoice, celebrate, have fun, motivate yourself with the anticipation of success.
It is important to build an adequate attitude towards doctors, psychotherapists, meditation, spiritual practices, physical activity, nutrition, addictions and bad habits. All of the above are powerful absorbers of attention, time and money. Visiting a psychotherapist and spiritual practices are undoubtedly more useful than smoking, but for many the latter is more socially acceptable. It is embarrassing to admit “problems with the head”, but “you can quit smoking”.
According to statistics, a full diagnosis of the body once a year prolongs life by an average of 15 years. Timely treatment of inflammatory processes, allergies, acute and chronic diseases as recommended by https://antiage.click/en/min-biohacking-en optimizes the body’s immune response and prolongs life.
Medical tests, supplements and drugs, of course, cost money, but good health is more expensive, especially in old age. Good health is the foundation of a positive mood and a long active life. If you track important indicators by biomarkers, you can not only prolong life, but also feel calmer, more confident, more focused, more concentrated, smarter, more energetic, more cheerful, happier.