WHAT IS BIOHACKING?
Biohacking: (verb, noun)
(v): To change the environment outside of you and inside of you so you have full control of your biology, to allow you to upgrade your body, mind, and your lifestyle.
HOW CAN I START BIOHACKING?
Our in-house Nutritionist Brianna-lee recommends starting with the basics and creating a plan to identify your health goals. You want to draw your attention to how you are feeling and ask yourself what you can do to improve your body, mind, and lifestyle.
From there, you can identify exactly what you want to improve and focus on. It is recommended to introduce small hacks into your everyday routines. We understand that there are times when we want to make all of the changes at once, but small changes are more sustainable, and you can continue adding as you go. Some simple everyday hacks may include gratitude, regular movement, eating a rainbow diet, keeping hydrated, spending time in nature and soaking up the sun, and in my opinion, probably one of the most important key factors is getting good quality sleep.
Here are a few simple and effective bio hacks that Brianna-lee swears by 👇🏼
Stress has an influence on our hormone production, including an increase in cortisol production, as well as elevating our fight or flight response which can disrupt our sleep. This interferes with the generation of melatonin, which is necessary for relaxation and good sleep quality. Getting enough sleep each night is essential for our overall well being, but having quality sleep is equally as important. Read our sleep hygiene blog to get some inspiration for sleep hacks here 💤
Enjoying a daily brew (or three) can be really beneficial, I may be a little biased but can you blame me? Coffee is well known to have a positive effect on energy levels, digestion, and athletic performance. While these physical effects are often fast-acting, studies have shown that coffee consumption may have some long-term effects on brain health. Find out more about recent studies around coffee and brain health here 🧠
Make sure you get a minimum 20 minutes of sunlight per day. Sun exposure and natural light maintains a healthy circadian rhythm. Sunlight and natural light first thing in the morning and throughout the day are great ways to not only produce a healthy amount of melatonin at night, but also to naturally absorb essential Vitamin D.
P.S - Make sure you wear a high quality SPF! 🌞
CONNECT WITH NATURE
This can be as simple as grounding your bare feet into the grass or sand for 20 minutes, and taking a moment to disconnect from technology. Many studies have shown that spending time near the water may help promote a calm and positive mental state. If you can’t visit the ocean or don’t live near water, you can still get the benefits by having pictures of the ocean in your home or listening to the sounds of waves as you go to sleep.
Take time out of your day, even for five minutes, to apply stress-reduction techniques that are effective for YOU. Filling your own cup can not only improve your mood, but it may also help you overcome stressful feelings, situations, or events. Make time to schedule this regularly, whether it's deep breathing, meditation, journaling, or having a karaoke session.⠀⠀
With our busy schedules, it's easy to fall into autopilot mode, so spending a few hours each week exercising will enhance not just your physical health, but also your mood. Exercise is known to raise endorphin levels, the body's well-known "feel-good" hormone produced by the brain and spinal cord, and is associated with feelings of happiness and euphoria. Remember just changing little things like taking the stairs rather than the lift, or parking away from the shopping centre to get those extra steps in! 👟
Although we frequently think of food as fuel and energy, it is so much more than that. Our bodies, particularly our brains, are depleted of essential nutrients required for healthy brain chemistry and overall health as a result of our modern diets.
An increasing number of studies suggest that the positive impact of a healthy diet on our gut microbiota may be at least partially responsible for the improvement of our mental health. Our brain and mental health may be protected by providing our microbiota with a healthy diet. Our microbiome interacts with the immune system and inflammation to promote brain function. It also produces tiny molecules that communicate with the brain, and maintains a network of communication with the stress-control system. By optimising our nutrition and addressing digestive issues, we can assist in supporting our mood. This is not to say that emotional or psychological issues should be ignored; but, diet and lifestyle choices may play a significant role.
Eat whole, think rainbow, greener the better, reduce inflammatory foods, listen to your body and follow the 80/20 rule! 🌈🥦
Water is essential to our health and wellbeing which is nothing new. Our internal and external health, as well as our skin, both benefit from hydration. Drinking enough water keeps our skin moisturised, helps to remove toxins from the body, and nourishes our cells. Water is essential to the health of our digestive system since it aids in the elimination of toxins from the body by flushing out and excreting waste in conjunction with fibre. A minimum of 2L of water should be consumed every day! 💦
TAKE HOME MESSAGE
Remember to start simple. These are some basic bio hacks to add into your daily routine, each with an abundant number of benefits. They are a great place to start before implementing more complex modalities such as cold exposure, red-light therapy, or infrared saunas.
ABOUT THE AUTHOR
Brianna-lee is a qualified Nutritionist with a diverse and extensive portfolio career and qualifications in Nutrition, Psychology, Fitness/Pilates, and Business. She has spent the last ten years working in the Health and Wellness industry and alongside allied health professionals. Brianna-lee is passionate about health and integrating modalities to educate individuals on achieving optimal health and long-term wellness. She was also a recipient of ANTA National Bursary Award 2022 for her academic excellence.