Biohacking is the practice of making lifestyle tweaks to optimize health and longevity, combining biology and “hacking” to influence body functions and activate epigenetic modifications. [3].

It has surged in popularity, with 951 million views on TikTok, a 900% increase in Google searches, and a global wellness economy projected to reach $8.5 trillion in the next three years.

Core domains include nutrition, physical activity, supplements, medical screenings, sleep, hydration, cognitive stimulation, and stress management.

Intermittent fasting (IF) is a common biohacking strategy reported to induce weight loss averaging 16.8 pounds and to alter brain activity and the gut microbiome.

Some studies suggest IF may increase energy, enhance cellular repair, reduce inflammation, and even help reverse type 2 diabetes symptoms, though evidence quality varies. [17][18].

Other research associates IF with harm, including a reported 91% increased risk of cardiovascular disease death and no reduction in overall mortality, and national research bodies have warned about the lack of evidence and potential dangers including deaths. [36].

IF may worsen gastrointestinal diseases, disturb hormones and sleep via increased cortisol, reduce metabolic rate, and impair thyroid function, and it is not advised for certain groups such as pregnant or lactating women, children, those with hypoglycemia, some people with diabetes or kidney disease, and individuals with eating disorders. [47][50].

Time-restricted eating can improve blood pressure and sugar levels in some studies, but long-term effectiveness remains unclear and genetics may influence responses. [35][42].

Other dietary approaches cited by biohackers include ketogenic diets to help prevent and treat diabetes and reduce inflammation, balanced meals with healthy fats, the Mediterranean diet to cut risks of heart disease and type 2 diabetes, and removing “inflammatory” foods. [6][5][34].

Calorie restriction and fasting extend lifespan in rodents and can slow cellular aging, but evidence that such diets extend human life is unclear and may depend on genotype. [37].

Hydration is emphasized as essential for well-being in biohacking programs.

Adequate exercise, especially aerobic, is linked to slower aging, and short “exercise snacking” bouts can improve health and reduce disease risk. [3].

Biohacking guidance often stresses intermittent training with recovery to rebuild muscle and avoid injury.

Cold-water therapy is popular for recovery, reducing inflammation, and increasing metabolic rate, and small studies report fewer sick days and mood benefits from cold showers, while saunas are used to support physical and mental health. [20][34].

However, scientific support for cold exposure remains limited and largely anecdotal, benefits of the Wim Hof Method require more trials, and excessive cold immersion risks hypothermia. [21][13].

Sleep quality strongly affects aging and longevity, and practical tips promoted include limiting evening screen time, pre-bed meditation, magnesium glycinate, and cooler bedroom temperatures. [4].

Morning light exposure can help regulate the sleep–wake cycle.

Common supplements in biohacking routines include collagen, protein, and MCT oil, while creatine is cited for improving muscle mass and potentially working memory and processing speed, with particular interest for women’s healthspan. [1].

Resveratrol is promoted for lifespan extension in model organisms and occurs in berries and grape products, and matcha tea polyphenols are highlighted for anti-cancer properties.

Other high-profile compounds include metformin and nicotinamide mononucleotide used off-label for longevity, rapamycin which has increased life expectancy in some studies but remains controversial, spermidine to activate autophagy, and glutathione for tissue repair. [8].

Safety concerns are substantial: nicotinamide riboside has been linked to increased brain cancer risk in some research, metformin can cause side effects like headaches and drowsiness in non-diabetics, and excessive or unnecessary supplementation can injure kidneys or liver.

Supplements can interact with medications and reduce efficacy, with examples including vitamin K reducing warfarin effect and vitamin E interacting with anticoagulants and statins, and dietary supplements are not required to prove safety and efficacy like medicines. [56][59].

Stress management and mind–body practices are central in many programs, with meditation, mindfulness, yoga, breathwork, and gratitude used to reduce stress and improve focus and well-being. [2][12][14][15].

Breathing-focused methods like the Wim Hof approach aim to reset metabolism, increase pain tolerance, and reduce inflammation, though more research is needed. [13].

Nootropics are used to boost productivity and cognition but can cause side effects such as headaches, diarrhea, insomnia, and even memory loss, and long-term use may lead to addiction and withdrawal.

Neurofeedback is another technique used to retrain brain activity for mental health, but it is still considered experimental, typically requires around 20 sessions, and is often not covered by insurance.

Some biohackers use blood tests and inflammation-based biomarkers like GlycanAge to estimate biological age and tailor interventions. [6].

Programs are often personalized after diagnostic testing to account for individual genetics, age, and health status, and AI tools are increasingly proposed to personalize interventions. [4][29][30].

Extreme or unregulated biohacking practices can be hazardous, with reports of serious complications and even death from unsupervised implants, anesthesia misuse, and other do-it-yourself procedures.

High-profile cases such as Bryan Johnson’s 111-pill regimen, invasive monitoring, and blood exchanges illustrate the extremes and controversies in the field.

Overtraining and excessive exercise can cause cardiac overload, arrhythmias, thrombosis, and significant mental and social strain. [25].

Overall, some biohacking methods are supported by scientific studies while others are not, and experts emphasize that many claims outpace the evidence and that more rigorous research is required. [8][21].

Evaluating practices critically by consulting healthcare professionals, using diagnostic testing when appropriate, and relying on well-conducted clinical research can help reduce risks and focus efforts on approaches with better evidence. [8][4].

People with underlying health conditions should seek specialist advice before fasting, taking supplements, or undergoing procedures, as risks and interactions can be significant. [4][8].

Biohacking is the practice of making lifestyle tweaks to optimize health and longevity, combining biology and “hacking” to influence body functions and activate epigenetic modifications. [3].

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Content: Home » biohacking, reprogramming mind and body to live better

biohacking, reprogramming mind and body to live better

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It’s called “biohacking” and it comes from Silicon Valley. Listen: The long life diet: the longevity formula is calorie restriction …

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It’s called “biohacking” and comes from Silicon Valley.

A relatively new word that comes from the union of “biology” and “hacker” and indicates the attempt to positively influence the functioning of the organism, by hacking, ie trying to “force”, one’s genetic heritage. A strategy to live better and longer launched years ago by Californian top managers and which then spread throughout the world. How to upgrade the “operating system” of the human body? No manipulation, here we are talking about “reprogramming” and new lifestyles. “Our genetic heritage has enormous unexpressed potential that can be activated,” he explains Fabio Piccinidoctor and psychoanalyst, researcher of Food Sciences of theMarche Polytechnic University, author of the book “Biohacking Techniques: how to optimize metabolism to increase health and longevity”. “Biohacking aims to activate epigenetic modifications by awakening dormant genes to enhance the body’s resources.” While genetics studies the structure of DNA, epigenetics the way genes express themselves, i.e. how much they are turned on or off. “We’re talking about a set of strategies that aim to strengthen the body from a physical and mental point of view, first of all through nutrition, sleep quality, physical activity, cognitive stimulation”. One of the pillars of biohacking and the intermittent fasting, Piccini adds, which plans to concentrate the diet in a precise time span of the day (to be followed always under medical supervision). «But it is equally important to take care of sleep, we know very well that sleep debt accelerates aging and that 30-40 percent of people sleep too little. Just as it is essential to check thehydration. Physical training must also be intermittent, with recovery periods in place to allow the muscle layers to rebuild. And then, you have to keep learning something at any age, another pillar of biohacking: studying music or a new language, for example, to counteract cognitive degeneration”.

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THE QUALITY OF LIFE

Sandra Milo is one of the supporters of this well-being and longevity strategy. «I’m lucky, at 90 I’m in full health and I still have a great desire to enjoy life. I don’t know if it’s a matter of genetics, nor do I think there is a “magic formula” of longevity, but I have certainly always been careful to lead a healthy life. There is nothing more beautiful than reaching old age with a smile and in full autonomy », says the actress who baptized the first Biohacking Suite in Rome. “Our mission is not so much to lengthen life but to improve its quality by lowering the rate of morbidity,” explains Dr. Claudio Urbani, specialist in regenerative medicine, neuroscience and stress therapy, head of the longevity center Umb. «Biohacking aims to modify dormant functional responses from non-use, from muscular or cardiovascular function to flexibility. It is about regaining possession of the body and the mind-body axis, starting with stress management». Diagnosing your own state of “aging” involves a series of tests. «The measurement of oxidative stress which measures the quantity of free radicals and indicates any inflammatory states, plethysmography to evaluate the functionality of the microcirculation of the legs, impedancemetry to study body composition, fat and lean mass, nutritional status and hydration level. And only after the check is a tailor-made program created for each person. Among the suggested therapies, there is also that of the cold which stimulates the metabolism and reduces inflammation ».

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It has surged in popularity, with 951 million views on TikTok, a 900% increase in Google searches, and a global wellness economy projected to reach $8.5 trillion in the next three years.

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Content: NewsLocal NewsSummit County

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'It saved my life,' ADHD, trauma, OCD patients turn to neurofeedback therapy

Posted at 8:18 AM, Apr 05, 2024
and last updated 2024-04-05 08:18:12-04

CUYAHOGA FALLS, Ohio — Cracking the code to wellness is now costing Americans $1.8 trillion annually.

For the average American, that breaks down to more than $5,300 per year.

Those numbers come from the Global Wellness Summit's 2024 trends report.

The report also shows that the global wellness economy, which generated $5.6 trillion in 2022, will continue to surge and reach $8.5 trillion within the next three years.

A driver of those staggering stats is ‘biohacking,’ which is the term for do-it-yourself biology.

It has generated 951 million views on TikTok and over on Google, there's been a 900% increase in searches for ‘biohacking.’

"The way that i like to describe it is using what we know about biology to help us become better versions of ourselves," said Britney Cirillo with Alternative Therapeutics.

‘Biohacking’ can be anything from using a smartwatch to track our heart rate to jumping in an ice bath and neuro-feedback therapy.

The idea behind neuro-feedback therapy is that we can essentially re-train our brain to tackle mental health issues like depression, anxiety, trauma, and OCD, which Emily Dean suffered from for about a decade.

"Was pretty afraid to even leave my house alone. At my worst, I was unable to care for my physical health," said Dean.

Dean ultimately needed to check into the hospital as her mental health declined.

After being discharged, she discovered neurofeedback therapy.

"It completely changed my life," said Dean.

Dean said the sessions at Alternative Therapeutics in Cuyahoga Falls provided relief that medications and traditional therapies could not.

"We're not your average counseling practice," said Cirillo.

Cirillo uses neurofeedback therapy to balance electrical activity in a patient's brain, regulating delta, theta, alpha, and beta levels.

"If any of those brainwaves are being overproduced or underproduced, that will correlate with symptoms that the client is experiencing," said Cirillo.

The goal is to essentially retrain the brain using operant conditioning, a learning process in which voluntary behaviors are rewarded.

"We tell the brain to do a certain thing when it does that certain thing, they're rewarded instantly by that video game that they're playing," Cirillo.

I was so interested in how it works that Cirillo gave me a taste of a typical session.

My goal was to keep the flames of a fire burning bright and the sound of the crackling strong while playing a game on a tablet.

Cirillo was checking to make sure my brain was in an ideal zone.

I only sat there with the tablet for a short time, but a typical therapy session lasts about 20 minutes.

"And so, with more and more practice, the brain starts to recognize what it's supposed to do and it reinforces that pathway, strengthens it to the point that that's their new normal," said Cirillo.

Despite gaining popularity during this ‘biohacking craze,’ neurofeedback therapy is still considered experimental.

"I think it's an interesting phenomenon," said Dr. Robert Lufkin with the USC School of Medicine.

Lufkin said regulating the brain could give people better outcomes when it comes to their mental health.

"I think in my opinion, this can have beneficial effects on an individual," said Lufkin.

Lufkin said regardless of what form of ‘biohacking’ people choose, it's shifting the balance of the doctor-patient relationship.

"It's certainly exploding in recent years, and I think it reflects the fact that all of us as, as patients are taking control of our own health," said Lufkin.

Dean is beyond grateful she gained control.

"Neurofeedback therapy and Alternative Therapeutics saved my life," said Dean.

After completing 20 sessions five years ago, Dean has been able to maintain her progress with a few booster sessions, along with some tools to help her navigate the world.

A world that, for years, Dean navigated with crippling fear.

"Before neurofeedback I was afraid to go to the grocery store alone. Last year, I went to California alone. That is something that I never thought would be possible for me," said Dean.

With insurance companies still considering neurofeedback therapy experimental it is not covered.

However, Cirillo said many of her clients have success when they submit for out of network reimbursement.

On average, people will need about 20 sessions to get the end results they're looking for.

Core domains include nutrition, physical activity, supplements, medical screenings, sleep, hydration, cognitive stimulation, and stress management.

Intermittent fasting (IF) is a common biohacking strategy reported to induce weight loss averaging 16.8 pounds and to alter brain activity and the gut microbiome.

Title:

Content: Intermittent Fasting: A Multifaceted Tool in the Battle Against Obesity

By: Aqsa Younas Rana
Intermittent Fasting: A Multifaceted Tool in the Battle Against Obesity

Intermittent fasting, a method of weight management that involves alternating periods of eating and fasting, has been the subject of numerous health and fitness discussions. A recent Chinese study on obese volunteers practicing intermittent energy restriction has brought this trending dietary regime back into the spotlight. The findings of this study suggest that intermittent fasting might be a potent weapon in the battle against obesity, with substantial influence on both mental and physical health dimensions.

Intermittent Fasting: A Tool for Weight Loss

The study participants practiced intermittent energy restriction, a form of intermittent fasting where calorie intake is managed and fasting is incorporated on certain days. The results were striking – an average weight loss of 16.8 pounds per person was noted. This significant reduction in weight underscores the effectiveness of intermittent fasting as a weight loss strategy, as the results were achieved without any additional physical exercise or dietary supplements.

Impacts Beyond Weight Loss

But the weight loss was not the only noteworthy outcome of the study. Alongside shedding pounds, the researchers noticed considerable alterations in the brain activity and gut microbiome of the subjects. These dynamic shifts signify that intermittent fasting might have far-reaching effects beyond just weight management. It could potentially influence various aspects of an individual’s health, from cognitive function to digestive health.

A Multifaceted Approach to Battling Obesity

These findings portray intermittent fasting as a multifaceted tool in the fight against obesity. It not only aids in weight reduction but also induces significant changes in the body. By affecting the brain’s activity and the gut’s microbiome, intermittent fasting could potentially foster a holistic approach to weight management, impacting both mental and physical health dimensions. While further research is needed to fully understand these implications, the current study brings a fresh perspective to the discussion around intermittent fasting and its potential benefits in the fight against obesity.

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Some studies suggest IF may increase energy, enhance cellular repair, reduce inflammation, and even help reverse type 2 diabetes symptoms, though evidence quality varies. [17][18].

Title:

Content: Is fasting good for your health or dangerous?

#fasting #good #health #dangerous

On social networks, “therapeutic” fasting is on the rise. A juicy business which can, however, involve risks.

You may have heard, in your family or friends, of someone trying “intermittent fasting”. The principle is simple: by stopping eating, we would help the body to “purify” itself. But in reality, this very poorly regulated practice can quickly go off the rails, as proven by the death of a woman in Indre-et-Loir in 2021.

The naturopath who supervised this fasting course, a former salesman, was indicted on January 12, 2023. For several years, he has been selling these expensive services (more than 3,000 euros for a month) consisting of depriving oneself of food for a period of time. week or more. The man claims that fasting can work miracles: “A disease that cannot be cured by fasting cannot be cured by anything else“, it was written on his site.

These fasting cures are commonplace in France and the authorities are only beginning to be alerted. In 2021, the Interministerial Mission for Vigilance and the Fight against Sectarian Abuses (Miviludes), urged caution: “Whatever their name, they have in common that they are expensive and encourage the isolation of trainees, thus constituting a means for their promoters to establish real control over them.

In a report published in 2014, the National Institute of Health and Medical Research (Inserm) also recalled that“no clinical data based on rigorous methodological trials can currently support the merits of this approach, which therefore remains essentially theoretical for the moment.”

Eight years later, it is clear that science has still not resolved the question. Which does not prevent the practice from having the wind in its sails, particularly among young people.

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Some internet stars have taken up the subject to fuel their careers, like comedian Swann Périssé (608,000 subscribers) who spent an entire week without eating. The video is presented as a promotional operation in partnership with Chemin des Possibles, a company organizing “fasting/detox” courses in France and Morocco.

Less strict but just as fashionable, intermittent fasting is also popular among “fitness” or “lifestyle” influencers. The objective: to eat in a shorter time slot during the day by extending the nighttime fast.

To this too, we attribute all kinds of benefits like the “weightloss“, the “purging the body“, the “increased insulin“, and “well-being“, and even “improved cognitive abilities“.

Some companies have also sensed the right opportunity. With one in two adults overweight or obese in France, weight loss is a growing market. Lithuanian company Kilo Health has launched its own paid mobile application, DoFasting, specializing in intermittent fasting.

Thanks to the partnership system, Kilo Health can count on influencers – mainly followed by a young audience – to promote its application.

On its site, DoFasting promises you a “ fast track to healthy weight loss“and swear that” intermittent fasting is a safe and effective way to get in shape and improve your overall health“.

In just a few clicks, it also guarantees miraculous results: a loss of ten kilos in two months for a man of 1m75 and 85kg! All that remains is to pay 66 euros for six months of subscription (or 33 euros for one month) to refine your silhouette. Safe ? Not so sure.

In just a few clicks, the application promises a weight loss of ten kilos in just two months thanks to intermittent fasting. • © Screenshot of the DoFasting application website

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Professor David Jacobi is a doctor and researcher at the Nantes Thorax Institute (Nantes University, Nantes University Hospital, Inserm, CNRS). He is one of the leading experts on the subject of intermittent fasting: ” There are claims regarding intermittent fasting that exceed the level of available evidence“.

On the question of the link between intermittent fasting and weight loss, science has in reality still not decided: “When we talk about human studies, there aren’t many and the level of evidence is low“, continues David Jacobi. To the extent that the burden of proof falls on the defenders of fasting, the arguments in their favor are therefore very thin.

When we talk about weight loss and weight management, it’s easy to grasp solutions that seem miraculous. It’s been around for a long time.”

David Jacobi, doctor and researcher at the Thorax Institute

Ces “evidence available“, the doctor presents some of them in a conference broadcast on YouTube. The expert cites two, as examples. The first, published in 2015, concludes that 8 people lost 3.5 kilos in sixteen weeks. men suffering from obesity. Another, more recent (2020) and on a larger number of patients, concludes the opposite: fasting did not allow weight loss.

In the majority of studies looking at weight loss, people did not lose significant weight. There were no additional benefits to dietary restriction.

David Jacobi, physician researcher at the Thorax Institute

Still, not everything has to be thrown away: “LThe general idea of intermittent fasting is to eat over a slightly more natural period, which corresponds more to our internal rhythms. It has a certain coherence“, recognizes David Jacobi.

This can be part of a balanced diet intervention, especially if your eating times are very disrupted.

David Jacobi, physician researcher at the Thorax Institute

Benefits of intermittent fasting on metabolism may therefore exist. But, again, without scientific certainty: “We have some studies, on a very limited sample of people, which show interesting effects“, continues the specialist.

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For example, a recent study, published in 2020, shows a drop in LDL-cholesterol (the “bad”), a drop in sugar levels or even an improvement in the quality of sleep in the patients studied.

Except that the study only concerns prediabetic adults in their sixties. From what general conclusions can we draw? “We must not attribute to studies effects that they have not demonstrated“, insists the doctor. Not everyone is a prediabetic adult in their 60s. So we cannot attribute this type of beneficial effect to everyone.

There remains one last unanswered question: how to obtain information to avoid erroneous or misleading advice? “Its pretty hard“, recognizes David Jacobi. “If you choose the studies whose results suit you, you will find some.”

However, the health benefits of fasting are, for the moment, purely theoretical: “The public health messages that can be established regarding certain health benefits of diet are based on multiple well-conducted studies: their method is correct and their results point in the same direction. That’s when we can say, with some confidence, that the intervention is good for our health.”

Or, “we are not there with fasting, even if the results obtained encourage continued research.” Among some of our neighbors, on the other hand, the practice of fasting is commonplace and can even be reimbursed by social security. This is the case for example in Germany where medical centers are specially dedicated to fasting.

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According to the studies, how does intermittent fasting help?

It reduces the risk of lifestyle-related diseases, such as metabolic disorders.

Other research associates IF with harm, including a reported 91% increased risk of cardiovascular disease death and no reduction in overall mortality, and national research bodies have warned about the lack of evidence and potential dangers including deaths. [36].

How does eating during only an 8-hour period of the day (fasting for 16 hours daily) increase the risk of death of cardiovascular disease when compared to those who ate normally?

What are the risks and dangers of adhering to the keto diet for a long period of time?

negative impact on heart and kidney function

IF may worsen gastrointestinal diseases, disturb hormones and sleep via increased cortisol, reduce metabolic rate, and impair thyroid function, and it is not advised for certain groups such as pregnant or lactating women, children, those with hypoglycemia, some people with diabetes or kidney disease, and individuals with eating disorders. [47][50].

Title:

Content: Nutrition Expert Warns Thyroid and Diabetes Patients of Intermittent Fasting
Saturday ، 11 February 2023 01: 00 PM
Intermittent fasting
I wrote Mervat Rashad.
Leave a comment and read the comments of the readers.
Obesity or excessive weight may lead to various chronic health problems, it is very important to eat healthy, exercise and maintain a healthy weight, to achieve this goal, and many people choose different dietary patterns, one eating pattern is intermittent fasting, it involves switching between fasting for some specific hours and eating regularly, while this works for many people, but it does not suit some people, according to the site "ndtv".
Nutritionist Vishaka Kev said that this type of fasting can terribly offend some people, explaining that as a health expert, she doesn ’ t suggest intermittent fasting to anyone directly so, the first thing we do is take a patient ’ s history, if someone has a history of low blood sugar levels they can ’ t follow the intermittent fasting regime.
Intermittent fasting may cause blood sugar levels to drop and patients become dizzy, when this happens, the adrenal glands secrete more cortisol (the stress hormone).
This in turn causes a disruption of thyroid function and can actually lead to an autoimmune condition called Hashimoto ’ s.
“Intermittent fasting (IF) has been shown to improve health and balance hormones – when done correctly, explaining that no two people are metabolically the same, you have different genes, different microbiomes, different metabolic standards.
According to the nutritionist, if someone has hormonal problems such as diabetes, hypothyroidism (man or woman), perimenopause or PCOS, they first need to know how to fast intermittently.
In general, low blood sugar is a good thing, but if you are hypoglycemic or if you have a significant drop (in blood sugar levels) after exercise or long hours after not eating, do not fast intermittently without guidance.
If you have hypothyroidism, for example, you don ’ t have to follow a “low-calorie ” plan, which happens easily in case of intermittent fasting, this can actually increase your cortisol levels, cause inflammation and disrupt your thyroid metabolism.
Leave a comment and read the comments of the readers.
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Time-restricted eating can improve blood pressure and sugar levels in some studies, but long-term effectiveness remains unclear and genetics may influence responses. [35][42].

Title:

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Food
Vusale Agasieva
Diets to prolong life: encouraging myths and sobering facts
Scientists figured out what ’ s wrong with intermittent fasting, keto, and other dietary restriction regimes.
Published by Reminder.
The history of research on the effects of diets on aging began more than 100 years ago.
The first work, published back in the 1900s, showed that laboratory mice, after reducing their diet, began to age more slowly and live longer.
From this, it was concluded that calorie restriction is a key factor in slowing aging.
It not only increases the life expectancy of rodents, but also slows the development of diseases and functional disorders.
Numerous studies of the late XX century picked up and popularized this idea.
The most popular diets are still based on calorie restriction, refusal of certain macronutrients or reduction of meal time.
This prompted a team of scientists from the University of Washington to figure out whether such approaches to nutrition really have a scientific basis.
And most importantly, do they work for people?
What diets can prolong life
In their review, the researchers analyzed different types of diets — with calorie restriction and without.
Calorie Restricted Diets
• Limit daily calorie intake by 20-50%.
The ratio of proteins, fats and carbohydrates remains unchanged.
• Limit the daily intake of calories, but only by reducing fats and carbohydrates in the diet.
Protein consumption remains unchanged.
• Periodic fasting.
Between the periods of eating should pass at least a day.
In studies of intermittent fasting, laboratory mice were fed three times a week.
• Diets that mimic fasting.
Periods of low-calorie keto-diet for 3-4 days alternate with a three-day restoration of the total caloric content of food.
• Ketogenic diet.
Reducing the intake of carbohydrates (in studies in mice - up to 1% of the total caloric content) to stimulate ketosis - a condition in which fats become the main source of energy instead of glucose: from them the liver synthesizes ketone bodies.
Diets without calorie restriction
• Restriction of protein intake.
• Limit the consumption of amino acids - methionine, tryptophan and amino acids with branched side chains.
There are many of them in food proteins: meat, fish, legumes, eggs and so on.
• Intermittent fasting.
Limit food consumption over time.
A popular pattern is 16: 8: 8 hours of eating followed by 16 hours of fasting.
• Periodic fasting with preservation of caloric content.
Daily fasting is compensated by increased calorie intake during the period when you can eat.
Animal studies
In studies on rodents, diets really increase life expectancy, and at the same time improve metabolic health: restore the balance of glucose and insulin, inhibit the development of metabolic and age-related diseases.
Most of these effects are associated with a decrease in caloric intake.
The authors of the review noticed that in popular studies, rodents consumed fewer calories, even when this was not part of the scientists ’ plans.
For example, in a study of the effect of intermittent fasting, in which scientists trained mice to eat a daily calorie intake for 12 hours, the rodents still consumed less food than their counterparts in the control group.
It is believed that diets that limit the intake of protein and amino acids work by slowing down the growth processes.
The lack of protein leads to a deficiency of growth hormones, so in mice on a low-protein diet, sexual development first slows down, and then the aging of the body.
But even here the effect is often associated with the fact that on a low-protein diet, experimental animals simply eat less.
In mice that are restricted access to protein food, but retain the total caloric content of the diet, life expectancy increases by only 15% - against 50% with an overall reduction in calories.
So the less you eat, the longer you live?
It's not that simple.
There is scientific evidence that refutes the conclusions about the “rejuvenating ” effect of calorie reduction even for rodents (1, 2).
Not to mention primates: one of two long-term studies found that low-calorie diets had no long-term effect on the lifespan of rhesus monkeys (1, 2).
Probably, the effect of reducing calories depends on many factors that are simply not taken into account in the experiments, from gender to genetics.
Studies involving people
They, for obvious reasons, are many times less than experiments with rodents.
But they expose at least one important idea: restrictive diets are uniquely beneficial for those already suffering from obesity and / or metabolic disorders.
As for healthy people, everything is ambiguous.
For some, diets work, although they have little effect.
It doesn ’ t work for someone.
And sometimes even harm your health.
For example, in one study, intermittent fasting led to impaired glucose metabolism in healthy subjects.
Why do life extension diets affect humans and mice differently?
There may be several reasons.
Rodents may be more sensitive to interventions in the usual diet.
Laboratory mice are bred specifically for research: they reach sexual maturity faster and begin to multiply earlier.
Calorie deficiency in their case immediately affects growth hormones and other biological indicators of aging.
Laboratory tests are performed under sterile conditions.
Mice are kept in rooms in which there are practically no pathogenic bacteria.
For rodents, they simulate a regular change of day and night, so their circadian rhythms are never disturbed.
And the temperature of the environment is usually kept below that which is comfortable for mice, so they have to spend a lot of energy on thermoregulation.
People live in completely different conditions – and this can affect the effects of diet changes.
We have a calorie deficit often weakens the immune system and reduces the recovery ability of the body, which negates the possible benefits of diets.
Strict diets are difficult to adhere to, and few people manage to do it for a long time.
Usually, a restrictive diet is alternated with the usual diet, which can lead to dangerous weight fluctuations.
It is proved that such jumps are fraught with hypertension, kidney and heart diseases.
But the key may be the genetic factor.
Studies on animals with a more diverse genetic background - wild rodents and fruit flies - have shown that in individuals with a certain genotype, diets may not prolong, but, on the contrary, shorten life.
On the question of whether there is reliable evidence that diets to prolong life actually prolong people ’ s lives, the authors of the review answer: no.
But there is hope: new methods of monitoring the aging process are being developed.
Thanks to them, scientists will soon be able to conduct experiments that will show how changes in nutrition actually affect age-related processes in humans.
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null

According to the studies, how does intermittent fasting help?

It reduces the risk of lifestyle-related diseases, such as metabolic disorders.

Other dietary approaches cited by biohackers include ketogenic diets to help prevent and treat diabetes and reduce inflammation, balanced meals with healthy fats, the Mediterranean diet to cut risks of heart disease and type 2 diabetes, and removing “inflammatory” foods. [6][5][34].

Title:

Content: TV legend Davinia Taylor has revealed how well she is feeling after undertaking a new lifestyle that involves biohacking.

Biohacking occurs when someone changes their nutrition and lifestyle in order to make themselves healthier. Each person who biohacks does so in a different way whether it’s cutting out alcohol, taking supplements, or engaging in anti-ageing procedures.

Davinia – who starred in Hollyoaks – has explained that her biohacking involves cold-water therapy and removing inflammatory foods from her diet.

As a result of her new lifestyle, which also includes the use of saunas and supplements, Davinia has said that she now feels healthier than she ever has before.

Speaking to Hello! Davinia said that she entered a difficult period of poor mental health after the death of her mother when she was 35.

She added: “Boredom drove me to drink and then to eat unhealthily. I don’t want to go into my 50s feeling bored, so I had to find another way to get the dopamine I crave.”

On the techniques she uses for her biohacking, Davinia reveals that one of her routine acts is taking supplements from a company she founded. Known as WillPowders which contain collagen, protein, bone broth, and MCT (a healthy form of saturated fat) they have become an essential part of her routine.

Davinia explained: “If I don’t have my morning keto creamer and collagen, I’m going to end up binging on croissants or brownies. It’s how I’m wired after my 1980s upbringing.”

This isn’t the first time Davinia has spoken about biohacking. Earlier this year she told the Evening Standard that it wasn’t a case of taking big measures to improve one’s health.

She said: “There's so much doom and gloom… There's so much doom and gloom…There are so many little hacks you can do just to make yourself feel mentally better.”

Davinia highlighted the benefits of cold-water therapy, a method she said can be cheap to access: “The water’s freezing in this country two-thirds of the time. And on the few months a year when it’s not, just go to the supermarket, buy some ice bags and empty them into the bath.”

Calorie restriction and fasting extend lifespan in rodents and can slow cellular aging, but evidence that such diets extend human life is unclear and may depend on genotype. [37].

Title:

Content: 1.
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2.
Skip to main menu
3.
Skip to more DW pages
Health in North America
In five simple ways - a researcher claims to have rejuvenated his youth
16 April 2024
Can you really get younger?
If geneticist David Sinclair has succeeded in achieving what he wants, then yes.
The Harvard researcher reveals the five methods he used to restore his biological age by ten years and stay young.
https: / / p.dw.com / p / 4ej5H
Young, healthy and for as long as possible.
This is probably at the top of everyone ’ s wish list without exception.
Many are in your hands, says renowned gerontologist David Sinclair of Harvard Medical School in Boston.
According to him, personal lifestyle and environmental factors determine more than 90% of how we age.
So genes make up less than ten percent.
In influencing our youth, the biggest role is played by lifestyle.
Sinclair is 53, but his biological age is 43, he told Insider, explaining that his biological age is now a decade younger than his chronological age.
And this was not always the case, because in his thirties he ate and drank a lot, and therefore he was overweight.
He was able to turn on his biological clock only by changing his lifestyle.
He told the magazine: "My calculated biological age has decreased in the last 10 years and the researcher confirms that it is not too late to do something.
Five tips for getting young:
1.
Matcha Tea to Improve Health
Matcha tea contains substances that help prevent cancer, according to Sinclair.
Matcha tea is made from finely ground green tea, which is considered very healthy due to its high content of polyphenols (secondary plant compounds).
Several studies have confirmed this.
The effect of extending life is due in particular to the components in it.
Depending on the researcher ’ s lifestyle, you should drink two to three cups of matcha tea per day to get a noticeable effect.
2.
Resveratrol - a regenerative plant compound
"Resveratrol" (Resveratrol) is also a secondary plant compound found in the peels of red grapes, and therefore is also found in grape juice as it is found in blueberries, cranberries and cocoa.
According to Sinclair ’ s own studies, this compound has been able to extend the lifespan of worms and other organisms that are frequently used in research on aging.
Therefore, he swears to eat this plant compound.
3.
Fasting for 12 hours to maintain smaller cells
Sinclair says he eats only a few hours a day, if possible.
One of the most popular methods of intermittent fasting is not eating between 8pm and 8am, which relieves the body from working for twelve hours.
"The time period of fasting that results from this also positively affected my estimated biological age," the researcher says.
Current study data also suggest that intermittent fasting can have a positive impact on health, helping to lose weight and thus reducing the risk of heart disease, diabetes, cancer and other chronic diseases.
The effects of longevity have also been observed through animal experiments.
It has long been known in research on aging that reducing calories positively affects cell aging.
4.
Avoid stress
Sinclair considers stress management one of the most important anti-aging measures.
The scientist says, “I don ’ t bother much anymore because of problems. ”
Stress significantly harms human health, and it leads to an increased concentration of stress hormones such as cortisol in the blood, which increases the heartbeat and blood pressure.
If this continues for a long time, the risk of stroke and heart attack increases.
5.
Adequate exercise
The fifth factor that helps slow down the aging process, according to Sinclair, is exercise.
Especially "aerobic exercise", such as cycling or swimming.
A person who exercises at least three times a week does a lot to slow down the aging process.
Return to Arabic: Alaa Juma

Hydration is emphasized as essential for well-being in biohacking programs.

Adequate exercise, especially aerobic, is linked to slower aging, and short “exercise snacking” bouts can improve health and reduce disease risk. [3].

Title:

Content: Michael Mosley transformed the lives of hundreds of thousands with his innovative approach to health and exercise.

The nutrition guru, who shared his advice with successful books, documentaries and podcasts, tragically died on June 5 whilst holidaying on the Greek island of Symi. The 67-year-old left his wife and friends on the beach before taking a solo hike, where he is believed to have taken a wrong turn. The dad-of-four collapsed in the heat, just yards away from safety.

Following his shock death, moving tributes poured in online from those who were close to him, and those he had unknowingly helped over the years. Labour's former deputy leader, Tom Watson, dubbed Mosley a "hero" after he lost more than seven stone by following his tips, allowing him to stop taking drugs to regulate his type 2 diabetes.

"It's hard to describe how upset I am by this news," he wrote. "Through courageous, science-based journalism, Michael Mosley has helped thousands of people get well and healthy. I'm one of them."

As a passionate advocate for good health, Mosley tried out tests on himself first before advising others, which included fun and sometimes quirky experiments, like the time he swallowed tapeworms so he could track the effects. In a special BBC programme in tribute to the doctor, fellow TV doctor Chris van Tulleken said: "Michael’s death has moved so many of us. His legacy is going to live on in our memories, every time we brush our teeth standing on one leg, we fast a little longer between meals, we build up our strength with squats or do any one of the other hundreds of tricks that he taught us."

Here, the Mirror takes a look at 30 of Michael's tips for a healthier life...

1. Two-day fast

Michael is best known for popularising the 5:2 diet, where you eat normally for five days of the week, and restrict your calories for the other two days, at around 800 calories. Mosley did the diet for five weeks and on his fasting days, had a light breakfast, dinner, and drank plenty of water and herbal tea in between.

He lost nearly a stone and in turn, his blood markers improved and he managed to reverse his type 2 diabetes.

2. Time-restricted eating

The doctor was also a fan of time-restricted eating and challenged people to not eat for 12 hours, typically between the hours of 8pm and 8am. Some studies show that TRE can improve blood pressure and sugar, and contribute to cardiac metabolic health.

In an episode of his Just One Thing podcast on BBC Radio 4, he said: "If you want to lose a bit of weight and improve your metabolic health, change your meal times. That means having breakfast a bit later and your evening meal a bit earlier. It's also known as time-restricted eating and I would recommend you start by trying to eat all your meals within a 12-hour window."

3. Belt hack

The TV doctor had a simple hack for keeping his weight off. Speaking at the launch of the app for his The Fast 800 programme last September, he said the gaps between his belt notches are around an inch, which represents 2.5 kilos of weight. And for each kilo lost, a person loses around 1cm off the waist, he said.

"The way I keep my weight off is to wear a tight belt," he explained. Gesturing to his belt, he commented: "This is the tightest it goes, that is about an inch, that is 2.5 kilos - for each kilo you lose, you lose 1cm around the waist. So I know when I'm on the next notch, I'm two kilos overweight."

4. Standing on one leg

Michael warned about the loss of balance as the population has become more sedentary and therefore encouraged people to stand on one leg when possible. An easy way to introduce balance would be when brushing your teeth.

"When you attempt the one leg balance, your brain is performing a remarkable amount of coordination," he said in his podcast Just One Thing. "It integrates signals coming from the fluid in your inner ears, visual cues from eyes, and even feedback from your joints and muscles. Signals from your eyes play a big role in maintaining your balance, which helps explain why standing on one leg is significantly harder when you close your eyes. If you can reach 10 seconds with your eyes closed, you’re doing well."

5. Eat pasta cold

Cooking and letting carb-heavy meals, such as pasta and potatoes, cool down first before eating them gives them time to alter their structure, called "resistant starch". It becomes resistant to the enzymes in our guy that break carbs down and release glucose, therefore eating pasta cold causes a much smaller blood sugar surge.

6. Cook tomatoes

While we hear of some vegetables that are better to eat raw to maintain their nutritional value, Michael suggested the opposite for tomatoes. They contain a powerful antioxidant called lycopine, which helps the body fight off damaging chemicals, which is said to be more easily absorbed when the fruit is cooked.

Speaking on his BBC Sounds podcast, Just One Thing, Dr Mosley also explained that the compound is thought to be key in the prevention of cancers. He said: "One of the things I bang on about is prostate cancer because I'm at the age where your risk begins to rise, and there is some decent evidence linking tomato consumption, particularly cooked tomatoes, with reduced risk of prostate cancer."

7. Cold showers

The benefits of cold showers in the morning have been spoken about for some time, and it's a habit that Mosley also encouraged. Research shows that short periods of stress can be beneficial, with cold water therapy one of the most effective ways to create short-term stress on your body.

Michael said that having 30-second cold showers every day for 60 days reduced the risk of sick days by 30 per cent. He also encouraged safe cold water swimming, adding: "There is growing evidence that cold water swimming, on a regular basis, can boost your mood, lower stress, improve your cardiovascular health and strengthen your immune system."

8. Swimming

Swimming has a multitude of benefits, according to Mosley. He said the exercise improves mental speed and longevity while the physical benefits are obvious - using lots of different muscle groups.

He suggested going three times a week for around 20 to 30 minutes. "A small study from New Zealand found that doing a 20-minute swimming exercise boosts brain function and even produced slightly faster reaction times," he recalled.

Speaking on his BBC Sounds podcast, Just One Thing, he added: "What I'm doing now is an exercise that is really good for the body and for the brain. It works all the major muscle groups, but on top of that, it's been shown to improve things like memory and reaction times. I've just been swimming. The good thing about swimming is that it's good for your body, as I said, but also for your heart - and one of the reasons for that is because it improves the elasticity of your arteries in ways that land-based exercises do not."

9. 4-2-4 breathing

Mosley spoke about the importance of slowing down your breathing and an easy way to do it is using the 4-2-4 method, where you breathe in for four seconds, hold for two, and breathe out for four. "This simple technique, which you can use anywhere at any time, works because it has a powerful effect on the body and brain," he instructed.

"It triggers a cascade of changes, from shifting your brain chemistry to calming a worrying mind. Slowing your heart rate and initiating deep relaxation."

10. Fictional reading

Losing yourself in a good story each day could boost your brain power and in turn, help you live longer, Mosley said. Referring to a study by Stanford University, researchers found an increase in blood flow across the entire brain when people read Jane Austen. "Reading can increase the connectivity in your brain and create new neural pathways," Mosley said.

11. House plants

The dad-of-four suggested everyone fill their space with a little more greenery. He said house plants can improve your mood as well as your air quality, whilst they can also help fight fatigue.

12. Gardening

He was also an advocate for gardening. Not only is it a good form of exercise, but studies show it can improve your memory and mood. Dr Mosley also claimed that taking up gardening as a hobby could help you live longer because it "brings you in closer contact with soil", which can help cultivate "good gut microbes".

13. Practice yoga

Alongside general daily movement, Michael recommended daily yoga in particular as a way to reduce stress and even reverse signs of body ageing.

14. Walk backwards

Commonly practised in China, this exercise may look odd. But Mosley said there were surprising health benefits of walking backwards, including reducing back pain and boosting your memory. Dr Mosley said he was "intrigued" by the bizarre technique and said the easiest way to try it out is on a treadmill, however, it can be done at home or outside as long as you're careful about your surroundings. He suggested starting slowly with just a few steps at a time, and if you can, have a partner with you so you can help guide each other.

15. Prioritise protein

Protein plays an important role in weight loss as the body uses more energy to digest and absorb it than it does with foods high in carbs, for example. It's essential for producing hormones, helps with the immune system, and of course, we need it to build and maintain muscle.

Good quality sources include meat, fish, eggs, nuts, seeds, tofu, and dairy products, such as Greek yoghurt. It is advised to aim for 60-80g of protein a day. Michael explained: "A diet that is high in lean proteins has many health benefits: it reduces hunger, lowers blood pressure, assists with weight management, improves muscle mass and strength, and lowers the risk of osteoporosis as lean protein is great for bone health."

16. And don't forget vegetables

Mosley suggested piling your plate half full of vegetables to promote good gut health and to ensure you're having enough fibre. Also containing a wealth of vitamins, low-calorie veg keeps the brain and immune system in good shape.

17. Make it Mediterranean

The Mediterranean diet is hailed as the most healthy across the world. Consisting of oily fish and fresh produce, Michael Mosley lived by a predominately Mediterranean diet, eating more than two portions of vegetables and two portions of fruit a day. Olive oil is used in cooking and dressings, processed meat is limited, and snacks consist of nuts instead of biscuits.

In his column for the Daily Mail, Dr Mosley said that large trials have shown the Mediterranean diet "can cut your risk of heart disease, stroke and developing type 2 diabetes by almost half". The diet is packed with anti-inflammatory foods, and chronic inflammation helps drive heart disease.

18. Eat more apples

The old saying 'an apple a day keeps the doctor away' could ring true. A compound in apples was found to aid weight loss in one US study across six months.

Women who had apples every day saw their cholesterol levels drop by 23 per cent whilst they lost 1.5kg in weight too. The humble fruit has also been shown to cut the risk of diabetes, while they include essential vitamins such as vitamin C and potassium.

16. 'Exercise snacking'

Exercise for some people, especially those who lead very busy lives, can appear to be an arduous task. But Mosley looked into the concept of "exercise snacking" - where you do a few minutes of physical movement rather than scheduling in an hour's gym session.

Tasks can include taking the stairs instead of getting in the lift, or going for a brisk walk first thing in the morning. Changes in behaviour can become habits over time, which is exactly how Michael incorporated them into his daily routine.

"We live at the top of a steep hill - I always cycle down to the town for the shopping and push myself hard on the way back," he said on his Just One Thing podcast. Encouraging others, he advised: "Break your exercise up into bite-sized chunks, perhaps three lots of 10 minutes.

"The single reason most people cite for not exercising is lack of time. And it certainly can be tricky to find the two and a half hours a week of moderately intense activity you need to meet the recommended guidelines. So why not try some 'exercise snacks'? Research shows that peppering them throughout the day can be just as good - if not better - for your health."

17. Turn down the thermostat

Alongside taking cold showers, Mosley also kept his heating down low, much to the annoyance of his wife Clare. He found that turning it down by just a few degrees could improve fat and blood-sugar metabolism and boost your mood.

He also suggested a cool bedroom could help you get to sleep quicker. "I live in an old house which is expensive to heat - so we pile on layers of clothes and keep the thermostat at about 15 degrees," he said.

18. Drink more water

It's recommended people drink eight glasses of water a day to stay hydrated. But water is especially important for those looking to lose weight. Water gives your metabolism a boost, and it also plays a role in how the body burns fat. Drinking a glass and waiting 10 minutes can be proven to curb cravings, Mosley said.

19. Do squats

Squats are one of the most simple exercises, and best of all, it's free. Because squats are a resistance exercise, they work some of the biggest muscles in the body. When muscles are tensed and held still, research shows there is a sudden rush of blood when you relax, which can reduce blood pressure.

Dr Mosley started each morning with simple exercises consisting of squats and planks. "It's the best simple exercise you can do," he credited.

20. Fermented foods

In recent times, there has been a shift to ensure people are including some sort of fermented food in either their daily or weekly diet. Fermented foods are made by adding microorganisms, like bacteria or yeast, to a food source and include things like yoghurt, kefir, kimchi and sauerkraut - many of which contain probiotics, which improve your gut health.

Fermented foods can benefit your health in a variety of ways, such as improving digestion and lowering your risk for certain diseases, like type 2 diabetes and heart disease. Incorporating these foods have also been showed to boost the immune system and reduce inflammation.

Citing a recent trial, which saw 25 men and women drink either a daily glass of kefir or a non-fermented dairy alternative, Mosley said: "After just four weeks, those drinking kefir had more than doubled the number of beneficial lactobacillus bacteria in their gut and they performed better on memory tests.

"In another study where they looked at stress, volunteers were asked to include 2-3 servings of fermented foods into their daily diet plus a good helping of fibre. After four weeks those who followed this gut-friendly diet reported feeling less stressed. Those who ate more fermented foods than fibre saw a bigger reduction in their stress levels. Interestingly the quality of their sleep also improved."

21. Dark chocolate

Speaking on his Just One Thing podcast, Dr Mosley explained that eating "small portions" of dark chocolate, as well as nuts, could help benefit short-term memory, fluency, and attention, giving you a much-needed boost if you find yourself "flagging" in the afternoon. You should aim to eat around 15 to 30 grams of nuts and two pieces of dark chocolate as an afternoon snack, and while that might not seem like much, the benefits are huge.

The expert said: "Like coffee, both nuts and dark chocolate are high in polyphenols and have beneficial cognitive effects, such as boosting short-term memory, fluency and attention."

Dr Mosley even claimed that the "right amount" of nuts and dark chocolate could carry other long-term health benefits, with studies showing that nuts can reduce the risk of cancer and diabetes as well as slow down the ageing process. Dark chocolate, on the other hand, can help improve the elasticity of your blood vessels, insulin sensitivity, and cholesterol levels in women with type 2 diabetes.

22. Full-fat

Dr Mosley told his followers to stop buying low-fat dairy options and said buying the full-fat product could actually be better for you. Michael said: "It may come as a surprise to those who were told to choose the low-fat option to be healthier, but full-fat dairy like Greek yoghurt or full-fat milk is arguably the healthier option."

He continued: "It contains more essential fatty acids like omega-3, high levels of protein, Vitamin B-12, and iodine, all of which have been recognised to slow cognitive decline, reduce anxiety and depression, control energy levels and improve metabolic rate."

23. Nuts

Added nuts into your diet was a no-brainer for Michael. He praised nuts such as almonds, cashews, hazelnuts, and pistachios as being some of the "top healthy foods" for weight loss, as they are high in "good fats" as well as protein, fibre, and Vitamin E. Nuts also help to lower cholesterol and are great for heart health.

24. Singing

Stopping yourself from feeling stressed doesn't always seem easy, but Mosley said there is something all of us can do for just five minutes every day that's said to give us the same natural high that you'd expect to receive from the cannabis plant. Writing in the Sunday Times about 16 different things you can do to help improve your mood and increase your brain power, Dr Mosley said that singing can not only make you feel happier but has also been shown to "reduce anxiety and even relieve chronic pain".

He added that the common activity "gives us a natural high" by boosting endocannabinoids, which are chemicals produced in our bodies that have a "similar structure to those found in the cannabis plant". The diet guru also spoke about the benefits of singing on his BBC Sounds podcast, Just One Thing, where he said singing can release "happy hormones" such as dopamine and endorphins in the body, and said that even if you don't think you're a particularly good singer, doing the activity "without shame" can benefit everybody.

25. Drink more tea

The health expert was full of praise for a drink that millions of us consume multiple times a day - the humble cup of tea. He said the popular brew can help strengthen bones and lower your risk of heart disease, which is why he preferred to drink it throughout the day.

Speaking on Just One Thing, he said: "It's mid-afternoon and I'm about to take a little break. I'm about to do just one very British thing that's not only a great stress buster but could also lower my risk of heart disease and help me live a longer, healthier life. I'm having a cup of tea. New research shows there are things in the tea itself that really can lower your stress levels. Not only that but studies show that drinking tea could also improve your memory and reduce your risk of bone fractures."

26. A filling lunch

Michael explained that eating a healthy lunch is vital for keeping your metabolism "fired up and burning calories" throughout the rest of the day, so it's definitely not a meal you should take lightly. However, there are foods you should avoid eating for lunch if you want to have the best chance of keeping your energy levels high for the afternoon.

In an article on the Fast 800 website, Dr Mosley said: "A low-carb lunch, which is rich in protein and healthy fats, will help to ensure your brain is working efficiently and that your stress levels are kept steady, avoiding that horrid 'hangry' feeling." The health guru warned dieters to avoid eating many of the traditional lunch favourites, such as pasta salad, sandwiches, and crisps as they "spike blood sugars" and can end up making you feel worse as the afternoon goes on.

Instead, Dr Mosley suggested that making a healthy lunch out of dinner leftovers from the night before is a great way to make sure you're eating well with little effort. He added: "While pasta salads, sandwiches, beans on toast, and crisps are all common go-to's, they actually spike our blood sugars which give up a 'crash' or 'dip' in the afternoon. Carbohydrates can be a helpful source of energy for your body.

"When we consume quality carbohydrates, like whole wheat, beans, and certain fruits and vegetables, our body burns the glucose (sugar) from carbohydrates as its primary source of energy. However, if we consume too many carbohydrates, or rely on complex carbohydrates like white bread, that excess glucose spikes blood sugars and is stored as fat in the body.

"Low-carbohydrate diets have been shown to reduce appetite better than a low-fat diet. Studies suggest that a low-carb diet results in the consumption of far fewer calories in general, potentially as a result of a reduction in snack cravings later in the day. Furthermore, low-carb diets can lead to more weight loss, and particularly assist with the loss of visceral fat (a dangerous type of fat which wraps around internal abdominal organs). Not only that, but opting for low-carb lunch ideas can help to reduce your risk of various illnesses such as heart disease, type 2 diabetes, metabolic syndrome, and some brain disorders like Parkinson’s disease and Alzheimer's."

27. Morning light

The health expert, who suffered from insomnia himself, said the best advice he was given for sleep hygiene was to get up at the same time each day and head outside into the morning light as soon as possible. Dr Mosley said your circadian rhythm - which is a natural internal process that regulates our sleep-wake cycle - is impacted more by the time you wake up than the time you go to bed, so keeping a strict morning routine is advised.

He explained: "A burst of morning light halts the production of the sleep hormone, melatonin, and signals to the body that the day has begun. A morning signal will kick-start a cascade of events so that around twelve hours later, melatonin starts to rise, preparing your body for deep rest."

28. Spicy food

In a column for the Daily Mail, Dr Mosley explained that including spicy food into your diet can work wonders for speeding up your metabolism. Incorporating spices can also help lower blood pressure, ease pain, and can also play a role in elevating your mood.

29. Non-starchy vegetables

Dr Mosley swore by "non-starchy vegetables," such as broccoli, spinach, cauliflower, and cucumbers. which he credited as a healthier option than others like potatoes. He wrote: "They contain a host of vitamins, minerals and other important nutrients like phytochemicals that help to aid digestion, lower cholesterol, and reduce the risk of type 2 diabetes. With such brilliant health benefits, there's no need to count the (very minimal) calories when adding to your plate – which we encourage with every meal!"

30. Coffee mistake

Dr Mosley said coffee, fruit juice, and alcohol are among the drinks that are the worst for our diets, as they can contain a huge number of calories but won't do anything to make us feel full. He once warned in his blog: "If you find that you're eating well, exercising and taking care of your healthy lifestyle yet the weight still manages to creep on, there may be a good reason for it.

"Coffees, alcohol and fruit juices should all be factored into your calorie intake when following a weight loss plan. Often forgotten about, your daily latte is probably adding around 1,330 calories per week to your intake, which is around five and a half Mars bars!"

When it comes to coffee, you could still enjoy a dose of caffeine if you swap high-calorie drinks such as lattes for a black coffee, or even a type of herbal tea.

Biohacking guidance often stresses intermittent training with recovery to rebuild muscle and avoid injury.

Cold-water therapy is popular for recovery, reducing inflammation, and increasing metabolic rate, and small studies report fewer sick days and mood benefits from cold showers, while saunas are used to support physical and mental health. [20][34].

However, scientific support for cold exposure remains limited and largely anecdotal, benefits of the Wim Hof Method require more trials, and excessive cold immersion risks hypothermia. [21][13].

Title:

Content: Why more and more people are turning towards alternative methods of healing like ice water immersion

Ice water immersion is not entirely a new thing. Athletes and fitness enthusiasts have been practicing it for quite some time now. However, recently, the audience for the same has expanded to a large extent.

It is widely prevalent among sportspersons who use it as a means of relaxing their muscles and reducing inflammation in their bodies following a rigorous exercise routine. It also aids in faster recovery and may or may not help with muscle damage and discomfort.

Ice water immersion is also a very common practice in countries that experience extremely high temperatures. People in these countries often resort to submerging themselves in ice-cold water to relieve symptoms of heat burn and heat stroke.

More recently, ice water immersion has become a popular practice among individuals who wish to work on their mental health. Josh Janis, who runs a two-hour session as part of Milwaukee's Bradford Beach's Breathe Social event, says (h/t Fox 6 Milwaukee):

"It's like going to the gym, for our minds. If we can find peace in the water, we can find peace anywhere."

What are some of the benefits of ice water immersion?

There are several known benefits of immersing oneself in ice-cold water. Some of them are:

  • Helps in recovery and reduces inflammation: Following a high-intensity workout, sometimes athletes and fitness enthusiasts may experience muscle soreness, inflammation, and minute tears. Immersing oneself in ice-cold water after a rigorous exercise routine can help alleviate these symptoms.
  • May aid in weight loss: Immersing yourself in ice-cold water may sometimes help you to reduce weight. When performed regularly, it can increase your metabolic rate up to around 16% which might eventually aid in weight reduction.
  • Helps ease out symptoms of mental health issues: ice water immersion can sometimes help in dealing with issues such as anxiety and depression. Although there is no substantial evidence to support the claim as of now, people who have practiced it have only spoken well about it. Most are of the opinion that dipping themselves in ice-cold water has helped them deal with their mental health issues in a better way.

Submerging oneself in ice-cold water may have a range of benefits, although, at times, it may cause some adverse effects. Therefore, it is usually advisable that you seek expert opinion before practicing it.

One of the most common associated risks of ice water immersion is hypothermia, which can send the body into a state of shock and may sometimes lead to death. Therefore, to avoid situations such as this, it is best to dip yourself in water for no more than 15- 20 minutes.

Edited by Aniket Rai

Sleep quality strongly affects aging and longevity, and practical tips promoted include limiting evening screen time, pre-bed meditation, magnesium glycinate, and cooler bedroom temperatures. [4].

Title:

Content: I'm a longevity doctor who has de-aged myself by decades. This is my essential bedtime routine if you want to increase your 'healthspan'

A longevity doctor has revealed his essential evening routine, which he claims helped reverse his biological clock.

Dr Mark Hyman has had 63 birthdays, but tests show his biological age is that of a 43-year-old man. He credits his bio-hacking achievement to rigorous exercise, a consistently healthy diet and some more elaborate and experimental therapies.

But the doctor, who previously treated Bill Clintons, told DailyMail.com that he likes to keep it simple at night, with the main goal to reset his nervous system and alleviate stress, priming himself for optimal sleep.

This involves cutting off all technology at 7pm, enjoying a balanced meal that is high in healthy fats, veg and carbohydrates, taking a hot bath and meditating.

There are a few steps that come before all of that though, which he says are essential. The most basic step is maintaining a tidy bedroom and investing in a good eye mask and AC unit.

Below is his evening routine that almost anyone can follow:

Dr Hyman said: 'My evening routine is a wind down really.

'I turn off screens a couple of hours before bed. I like to take a hot bath. [The aim is to] help reset my nervous system.'

The routine begins at about six or seven when he has dinner, which tends to be a mixture of greens, sweet potatoes and an animal protein — often beef or fish, like salmon or mackerel

He allows himself to use his phone, tablet or TV during his meal but as soon as he's finished eating, his 'electronics watershed' begins.

'I might text a friend or something, but that's it', he said.

This frees up about two hours for relaxation, during which he might choose to read a book, do jobs around the house or go for a walk outside.

Around 9pm, Dr Hyman runs a hot bath for himself filled with Epsom salts and lemon oil.

In water, Epsom salts break down into magnesium and sulfate.

The theory is that when you soak in an Epsom salts bath, these get into your body through your skin. That hasn't been proven, but just soaking in warm water can help relax muscles and loosen stiff joints.

Lemon oil can kill bacteria that may get trapped in pores and cause breakouts.

It can also clarify your skin, gently exfoliating dead skin cells that so often become trapped in hair follicle and pores.

Dry Hyman also meditates for about 20 minutes before bed.

Just before going to bed, he takes magnesium glycinate — a supplement that has been shown to help lower stress.

He will then wear earplugs and an eye mask to block out any distractions. He falls soundly asleep between 10 and 11pm.

His bedroom is also optimized for sleeping, as it is never cluttered, has black-out blinds and a low temperature of 56 to 57F (13 to 14C).

A cool bedroom is recommended for sleep because it keeps the body at the ideal temperature. Most doctors recommend about 60 to 68F (15 to 20C), but Dr Hyman says he has better night's sleep when it is cooler.

Dr Hyman's nighttime routine is supported by wider research.

Studies show a hot bath before bed causes the body to purge heat, making it easier to lower its core temperature and send us off into a deep sleep.

The bath, tantra meditation, and the magnesium glycinate supplement can also help reduce stress and anxiety, which is a surefire way to get a good night's sleep.

I'm a longevity doctor who has de-aged myself by decades. This is my essential bedtime routine if you want to increase your 'healthspan'

Morning light exposure can help regulate the sleep–wake cycle.

Common supplements in biohacking routines include collagen, protein, and MCT oil, while creatine is cited for improving muscle mass and potentially working memory and processing speed, with particular interest for women’s healthspan. [1].

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Biohacking & Toxic Masculinity: How Women Dismantled The Boys Club

Author: Medical reviewer:
Beauty & Health Editor
By Jamie Schneider
Beauty & Health Editor
Jamie Schneider is the Beauty Editor at mindbodygreen. She has a B.A. in Organizational Studies and English from the University of Michigan, and her work has appeared in Coveteur, The Chill Times, and Wyld Skincare.
Medical review by
Bindiya Gandhi, M.D.
Physician
Dr. Bindiya Gandhi is an American Board Family Medicine–certified physician who completed her family medicine training at Georgia Regents University/Medical College of Georgia.
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Take a quick search for “biohacker” on TikTok (a tag with over 137 million views), and you’ll discover a slew of men discussing their muscle gains, testosterone levels, and cold plunge routines. You’ll see some women on the page, but the space is undoubtedly dominated by male energy. And think of the outspoken biohackers you may listen to on podcasts—chances are most of them are men, too.

This gendered approach to biohacking, while pervasive, is simply misguided. But now, women are asserting their authority in health optimization, and we expect their emphasis to soar in the year ahead.

Meet the experts

Molly Maloof. M.D.

Molly Maloof. M.D. provides health optimization and personalized medicine to high-achieving entrepreneurs, investors, and technology executives. Since 2012, she has worked as an advisor or consultant to more than 50 companies in the digital health, consumer health, and biotechnology industries. Her company, Adamo Bioscience, is working on sexual health optimization.

Gabrielle Lyon, D.O.

Gabrielle Lyon, D.O. is a board-certified family physician leading a disruption in modern medicine that focuses on the largest organ in the body: skeletal muscle. With a background that includes a combined research and clinical fellowship in geriatrics and nutritional sciences at Washington University and undergraduate training in nutritional sciences at the University of Illinois, she is a subject-matter expert on protein for health, performance, aging, and disease prevention.

Stacy Salvi

Stacy Salvi is the vice president of product and strategy at the medical device company Movano Health—the creator of the Evie Ring, the first medical-grade health wearable designed for women.

Mona Vand, PharmD

Mona Vand, PharmD studied pharmacy at Massachusetts College of Pharmacy and Health Sciences before developing her platform that shares holistic wellness advice.

Why biohacking isn’t just for “bros”

“Women are the original biohackers,” declares family physician, Molly Maloof, M.D. “Our hormones change throughout our lives, and this requires us to adapt accordingly.” Our biology means that women often need to constantly edit their health routines and experiment with lifestyle habits as time goes on. Isn’t that the very definition of biohacking?

Let's back up: Here at mindbodygreen, we think of “biohacking” as the practice of making lifestyle tweaks to optimize health and promote longevity. Not shortcuts—contrary to popular belief—but low-lift, everyday habits that complement and enhance an existing well-being routine. Think: optimizing your exercise regimen using tools and techniques (the “biohacks”) to enhance muscle growth. It’s essentially all about advancing health with “do it yourself” biology—a topic that can pique anyone’s interest, regardless of gender.

“[Women] have a most complex physiological lifecycle that requires us to track and manage fertility, pregnancy, breastfeeding, sexuality, perimenopause, and menopause. So we should be looking at biohacking as a path to even greater health and owning the opportunity to improve our lives,” says Maloof.

Yet many women feel intimidated to enter the biohacking scene as it exists today, turned off by the male-dominated energy in the room.

Women are the original biohackers

Molly Maloof, M.D

“Biohacking has always grabbed my attention, and I want to learn, but it sometimes makes me really stressed out, because I go into this state of perfectionism where I have to do all the things,” says doctor of pharmacy and wellness practitioner Mona Vand, PharmD. “The few biohackers that I followed were all males… it just doesn't really resonate with my energy.”

This male energy is not only frustrating but can potentially harm women’s health in the long run. After all, building muscle, prioritizing protein, and keeping an eye on various health metrics are crucial for longevity—in some cases, these proactive measures can save lives. When women don’t get involved, it can totally impact their well-being.

“Physical strength is nonnegotiable,” says functional medicine doctor Gabrielle Lyon, D.O. “I've been a physician since 2006, and I've never heard someone say, ‘I regret being physically strong.’” And the muscle-building space impacts more than just physiological changes, she says. “You optimize fertility, you make healthier babies, you help the epigenetics of your child,” Lyon adds. “You age better, your skin is better, you're less likely to fall and break a hip… There's nothing that doesn't get better the stronger you are.”

So let’s be clear: Dismantling the biohacking boy’s club is not just about helping women feel included; there are real health implications at stake here.

Why the biohacker space actually really needs a dose of feminine energy

I’d be remiss not to mention how biohacking culture can easily become synonymous with hustle culture (some experts don’t even like to use the term, as it implies you can achieve optimal health with quick fixes). But as more women enter the biohacking space, we expect it to become more intuitive and less about hitting every single benchmark. From there, we predict women will focus more on sustainable changes long-term instead of a gazillion quick hacks.

“I used to think it was a flex to do a million things at the same time and habit stack,” Vand recounts. “I now carve out time for doing things that have no efficiency to them, that are strictly for joy or rest and relaxation, versus benefiting my longevity or health. It can be a little bit obsessive when you get into this thought pattern, and I just don't resonate with it.”

This doesn’t mean biohacking will become “softer” as it embraces feminine energy. But there’s an opportunity here for women to introduce some much-needed flexibility into a space that has long felt needlessly rigid.

How the biohacker game is changing — and where it’s headed next

Thanks to a growing awareness that healthcare protocols should not be gendered, more women are now starting to pay attention to markers of performance like lean muscle, hormetic stressors, VO2 max, HRV, zone 2 training, etc. “Cold plunging, saunas, and harder, more physical activities are not just for the boys anymore,” adds Lyon—and we expect an even bigger shift to come in 2024.

“I think it’s super exciting to see biohacking become more mainstream and more women joining the conversation,” adds Maloof. She praises apps like Wild.AI, for women who aim to make lifestyle adjustments based on their menstrual cycle, and Zero, for women who want to dabble in time-restricted eating, both of which have helped to herald the shift.

Other existing health optimization companies are now inviting women into the conversation by introducing specific features informed by their unique physiology. WHOOP, for example, is currently working on upgrades to their popular health-tracking band: “We did a study recently where we learned a lot about how a woman's body changes during pregnancy and how her heart rate variability (HRV) will evolve. It'll decrease, and then about seven weeks before she gives birth, it will increase sharply,” explains Will Ahmed, WHOOP founder and CEO, on the mindbodygreen podcast

If a woman didn’t know that this was supposed to happen, she might look at this stark increase with a critical (or anxious) eye. “We've been able to take population-level data on pregnant women and now have a feature in the app, where a woman can see how her body is evolving alongside what other pregnant women are experiencing,” he adds.

Similarly, creatine supplements—from the ingredients to the packaging—are no longer marketed toward dudes looking to bulk up, and we are certainly here for it. After all, muscle mass is a predictor of longevity and healthspan, so supplements that promote it can help all of us “hack” our health in a big way.

And as Lyon notes, women have lower endogenous creatine stores compared to men (meaning, they have less available). And the amino acid has been associated with significantly increased muscle mass1 in both men and women, without increasing the risk of adverse outcomes2, like weight gain. “Most of the women in my practice will go on creatine, and they find anecdotally that it really improves both anaerobic and aerobic exercise performance,” Lyon shares.

Not to mention the supplement’s brain health perks: Taking creatine has been shown to benefit both working memory and processing speed3 as well as cognitive longevity4. “It is above and beyond simply sport performance,” adds Lyon, who has certainly seen an uptick in women curious about creatine.

As women feel intimidated (or even restricted) by biohacking spaces, some experts have taken it upon themselves to create new ones that center the feminine. For example, neuropsychophysiologist Kayla Osterhoff, MPH, offers a Women's Biohacking Mini Course, consisting of lifestyle routines and tips aligned with female physiology.

Osterhoff also recently presented at the 2023 Dragonfly Live Conference—among other female biohackers—to discuss the latest advancements in women's well-being and the “health revolution” that’s sweeping the mainstream. This conference aims to gather the “who's-who” in the health space to discuss cutting-edge strategies and innovations that optimize well-being—by having women biohackers at the forefront of the conversation, we can expect them to hit the main stage in a broader sense.

Or take the brand new Evie Ring, the first medical-grade health wearable designed for women, created by medical device company Movano Health. The technology ties hormonal information to a woman’s sleep, activity, and heart health data (among other metrics).

For instance, “If we notice a more restless night of sleep in the luteal phase, we'll point it out and also give some strategies for how somebody may attack their day, despite having not gotten as good of a night of sleep,” says Stacy Salvi, vice president of product and strategy at Movano Health. Similarly, “We know that there are cardiovascular implications when your estrogen drops, so they would want to keep a better look on the function of their heart,” she adds. “This would be something that they would be able to do from our app.”

Even the design itself was made with women in mind: The ring features an open band meant to accommodate how women’s fingers change in size throughout the day, so it can stay comfortable.

To avoid needless stress, Evie also limits the amount of goals you can set on the app. “You can only set three at a time, because we do not want to overwhelm [users] with a bunch of different things,” says Salvi. “I mean, I'm an overachiever. I probably would set every single goal and then fail at them.” And heaven knows we don’t need yet another way for busy, overwhelmed women to feel like they’re failing in a society with unsurmountable standards.

Forecasting the future

A woman walks up to the weight rack in 2024. She sees the usual suspects—bros pounding protein shakes and grunting through their bicep curls—but now she also sees a fair amount of women on the scene. They’ve got creatine supplements! Fitness trackers! Kettlebells! (And no, they aren’t pink.)

Granted, we still have a ways to go before women feel totally embraced by the biohacking space (we’d first have to close the centuries-long gender gap in science and medicine), but it’s clear that the arena is becoming way less of a boy’s club. “And the world is ready, my friend,” says Lyon. “The world is absolutely ready for this.”

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Resveratrol is promoted for lifespan extension in model organisms and occurs in berries and grape products, and matcha tea polyphenols are highlighted for anti-cancer properties.

Other high-profile compounds include metformin and nicotinamide mononucleotide used off-label for longevity, rapamycin which has increased life expectancy in some studies but remains controversial, spermidine to activate autophagy, and glutathione for tissue repair. [8].

Title:

Content: I’m 58 but have a biological age of 21 – this is how I did it

After eight rounds of failed fertility treatments and a rheumatoid arthritis diagnosis, Leslie Kenny changed her lifestyle with the aim of reducing inflammation – the results, she says, were dramatic

Leslie Kenny was 39 and had endured eight rounds of failed fertility treatments, including IVF using a donor egg, when her doctor delivered even more bad news: the pain she’d been feeling in her wrists and fingers was rheumatoid arthritis (RA), and her blood tests showed signs of the disabling autoimmune condition lupus.

“The doctor prescribed me immunosuppressants and said, ‘You have five good years left’,” Kenny says. “I don’t know what that meant but I took it as ‘that’s all you’ve got’ – that this was the end. I was crushed.”

Lupus is an autoimmune condition in which the immune system attacks the body’s own tissues and causes inflammation that can cause permanent damage to the skin, joints, heart, lungs, kidneys and even the brain. There is no known cure, although it may relapse and remit. RA, another autoimmune condition, affects the joints leading to inflammation and thickening in the joints, which causes pain and reduced mobility. Again, there are treatments available, but it cannot be cured.

That bombshell diagnosis came in 2004. Today, Kenny is 58 and a slim, healthy woman with boundless energy. Her arthritis and lupus – a diagnosis she now questions – have gone into remission. But more than that, she appears to have beat the ageing process: recent blood tests show her biological age is just 21.

She took the “GlycanAge” blood test while attending a conference on longevity in the US. It is offered by a London-based bioinformatics company and measures levels of inflammation in your body. The results are based on determining the process of ageing as an accumulation of damage to your body over time by over-activation of the immune system, leading to inflammation of the tissues and cells. The result generates an estimated “biological age” depending on the average level of inflammation observed in the body at various points during a normal lifespan.

“Inflammation is the thing that I have been paying attention to for the last 19 years, so I suppose it’s not a surprise,” Kenny says.

Kenny is likely one of only a handful of people who could achieve such results. She is one of a breed of ‘biohacking’ devotees who swear by putting cutting-edge research into cell rejuvenation into practice in their own lives to keep their bodies and minds young, and to fight off the common causes of ageing, including inflammation, high blood sugar and cardiovascular degeneration.

The most well known of these biohackers is Bryan Johnson, the American multi-millionaire entrepreneur and venture capitalist. At 46, he spends $2m (£1.5m) a year on treatments and techniques – including restricting calories, taking large amounts of daily supplements, a strict sleep schedule that involves early nights and very early mornings, and blood transfusions – in an attempt to stop the ageing process.

He claims to have reversed his heart age by five years and has the lung capacity of an 18-year-old. Of his particular quest, Kenny reflects: “That very British saying ‘horses for courses’ comes to mind… but he is biohacking for immortality, whereas I prefer to think of myself as ‘bioharmonising’ for a healthy lifespan.”

Kenny is the co-founder of a not-for-profit group, the Oxford Longevity Project, whose aim is to get the latest groundbreaking ideas and research findings on anti-ageing and longevity to the widest possible audience – and she’s testing them out on her own body.

She set up the organisation with Oxford biologist Professor Denis Noble; Dr Paul Ch’en, a GP with a special interest in the ageing process; and academic and multiple marathon runner Sir Christopher Ball. Kenny brings lived experience as a patient who has seen her own health transformed by putting the latest academic findings into practice.

It was the shock of such a devastating diagnosis at such a young age that prompted Kenny to start doing her own research into autoimmune conditions and inflammation. It encouraged her to turn away from the pharmaceutical answers given by her doctors and find a new approach.

“I did try immunosuppressants and I really hated them. You had to jab yourself in the tummy. There are lots of bruises and it hurts. I just felt I shouldn’t be doing this,” she explains. “I have more of an Asian philosophical orientation, of the idea of bringing the body into balance rather than ‘let’s squash this symptom’. What I wanted to do was bring the body back into harmony.”

Back in 2004 the internet was still in its relative infancy, but patient groups had already started forming to share information on common health conditions. Kenny searched for anything she could find about the link between autoimmune disorders and inflammation in the body. She found there were common causes of inflammation including poor diet, lack of sleep, stress and undiagnosed allergies.

Kenny quit her job (she was, at the time, running a matchmaking agency) to reduce stress and improve sleep, and then overhauled her diet. Allergy testing found she was reacting to wheat and dairy, so she cut both out, and also reduced her sugar intake.

“At the time the idea that sugar was bad for you was kind of a new thing, but I removed sugar from my diet as much as I could and then took lots of foods that were anti-inflammatory,” she says. This involved a largely plant-based diet, also including oily fish such as salmon, lots of extra virgin olive oil and plant milks. She followed guidance from Dr Barry Sears, whose bestselling book The Zone Anti-Inflammatory Diet, had been recently released.

Then, after much discussion with autoimmune sufferers in the US, Kenny took a very radical – and expensive – step: online patient networks in the US were recommending intravenous immunoglobulin, a treatment that resets the immune system by replacing antibodies in your blood but was not recommended on the NHS. Kenny underwent two eight-hour blood transfusions at a hospital in Denver, Colorado in the United States, costing £24,000 and funded by health insurance provided by her then-husband’s employer. It is offered as a treatment for some conditions on the NHS, but not for lupus or RA.

Six months later her blood results had been reversed. The three readings her doctor was monitoring – C Reactive Protein, cytokines and TNFalpha, all of which measure inflammation and the function of the immune system – had reduced rapidly. Her doctor reported that her lupus appeared to be in full remission and she was free of disease and in control of her arthritis symptoms.

Kenny’s rapid success at improving her health kicked off a passion for self-management of illness and ageing that has defined her last two decades. “I really feel that patients need to have a chance of a fair fight,” she says, adding that not everyone can afford expensive blood infusions, but there are many things we can all do cheaply to improve our health.

Living in Oxford and surrounded by academics, Kenny began discussing her results with local friends and neighbours, including Lachlan MacKinnon, who was working on commercialising biotechnology for the Oxford Science Enterprise. He introduced her to Prof Katja Simon and Dr Ghada Alsaleh, who were both working at the Kennedy Institute for Rheumatology at Oxford University at the time, who had discovered something quite surprising – spermidine. “He [Lachlan] said, ‘It’s a terrible name, but it’s really interesting because it seems to be helping with the immune system’.”

In mice, spermidine – a polyamine found in high levels in plants such as mushrooms and fermented foods – was able to boost antibody levels in elderly subjects, keeping the immune system strong, and activate the process of autophagy: a natural cell rejuvenation process that usually happens during periods of fasting.

You may have heard the word recently due to Rishi Sunak’s commitment to a 48-hour fast every week. Consuming spermidine is believed to make the same cellular process happen, but without the inconvenience of starvation. Studies are ongoing but the first published papers also show the same effect in humans as mice.

Kenny has been taking a spermidine supplement ever since, and now promotes these findings alongside other new research through the Oxford Longevity Project.

Kenny also follows a ketogenic diet, very low in carbohydrate and higher in protein, which some academic research shows can help to preventing and treat diabetes, controlling blood sugar spikes and reducing inflammation.

Kenny’s daily routine also includes supplements of collagen, antioxidant-rich raw cacao, and glutathione, which helps repair tissues. She takes HRT to manage her body’s transition through the menopause and says the progesterone helps with restful sleep.

Two days a week she fasts for 16 hours, but she admits “I’m not slavish about it”. More important is the foods you do eat. “The Japanese drink and smoke like chimneys but they only lose four years of life to this, but in the UK we lose 10. It’s because they’re microdosing every day with green tea, they’re eating natto, which is full of spermidine; they’re eating fish full of Omega 3, and lots of fermented foods.”

Kenny walks her dog for at least 30 minutes a day and has an active life. She uses katsu bands, a product from Japan similar to a blood pressure cuff, which pulls the blood into one limb for 30 seconds then when it releases “the blood hits the pituitary gland and says ‘I’ve been lifting heavy weights’, and sends hormones to repair the body,” she explains.

She also uses an inversion chair – a small stool that makes doing a headstand easy for anyone, whatever their age – that trains the core and stimulates the vagus nerve, responsible for the regulation of organ functions such as digestion, heart rate and respiratory rate.

The efforts of figures like Kenny are being watched by experts. Vasa Curcin, professor of health informatics at King’s College London, says the “exciting work” going on among the global community of biohackers is “a huge opportunity to raise awareness and identify challenges for novel therapies and lifestyle tech interventions”.

But he adds: “We need to start considering pragmatic methods that would allow for these efforts to stop being just anecdotal evidence and start contributing to larger knowledge bases to support scientifically rigorous validation studies.”

So what is Kenny’s advice to the rest of us? “The most important thing is to get started and just do one thing. Whether that’s diet or putting a weight by the kettle and doing a bicep curl while you boil it. Just ask yourself to do it once a week, and the next week do it twice a week. Do it slowly and then it becomes a habit.”

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Safety concerns are substantial: nicotinamide riboside has been linked to increased brain cancer risk in some research, metformin can cause side effects like headaches and drowsiness in non-diabetics, and excessive or unnecessary supplementation can injure kidneys or liver.

Title:

Content: 18 +
• Health
• Health
Health care
Naive biohacking: why is it dangerous to take vitamins “just in case ” and is it true that hacking the body is the way to nowhere (and not to eternal life)
To live longer (for herself and her family), to avoid cancer and heart disease, biohacking enthusiast (now in the past!) and lifestyle podcaster Teresa Skrobanek conducted an experiment and plunged into the world of a thousand and one supplements for longevity.
Whose infectious example was she inspired by?
What was the danger of taking her medicine for diabetes and vitamin B capsules (it is recommended for everyone to calm down!)?
After what biohacking did Teresa really feel better?
Let ’ s share her story.
Master1305
Biohacking experiment
At the end of 2022, Teresa Skrobanek, a responsible mother and grandmother, decided to try to include “longevity ” supplements in her diet.
The general goal is to live as long as possible (for yourself and your family) and avoid breast cancer and heart disease, the risk of which is higher in women over fifty (and Teresa was 57 at the time).
Anti-age drugs were prescribed by a doctor, but, apparently, the specialist was free to relate to the ratio of anamnesis and goals of taking drugs.
In April 2023, Teresa discovered that the capsules in her medicine cabinet were metformin, which is usually prescribed to patients with type II diabetes.
Although the woman did not suffer from this disease, the doctor prescribed the drug due to the fact that the results of the studies were encouraging (but not guaranteed!) - it helps to fight aging
Teresa has also tried over-the-counter drugs, such as nicotinamide mononucleotide (NMN) supplements, which supposedly, but not proven, speed up metabolism and reduce signs of growing up.
According to the experimentalist, she followed the example of the brightest biohacker – IT billionaire Brian Johnson, who takes about two dozen supplements a day, uses at least 7 skin creams and annually spends $2 million on unusual procedures to restore youth (for example, bowel photos, blood transfusions, weekly acid peels and laser therapy).
20 supplements a day and no rejuvenation
The more and longer Teresa took the drugs, the more she doubted.
Feeling worse, and Skrobanek plunged headlong into the study of dietary supplements - the results were contradictory.
For example, studies have shown that the widely advertised low-age supplements of nicotinamide riboside (a form of vitamin B3) increase the risk of brain cancer.
And the unpleasant consequences of the use of metformin (remember, Teresa took the medicine for diabetes, not being a diabetic!) were headaches, drowsiness and anxiety.
“I started to have a headache.
I felt very tired, although the pills were supposed to give me strength, ” Skrobanek told The New York Post, with whom she shared her entire story.
How do I know that taking these substances will not harm my kidneys or liver and will not cause cancer in 5-10 years? ”
beast01
Errors made by Teresa, which can not be made by biohackers novice
At TikTok, where the hashtag # BioHacking has garnered more than half a billion views, proponents of the biohacking movement boast of swallowing 70 to 150 different rejuvenating dietary supplements every day.
For example, to slow down the aging process, businessman Joe Cohen takes rapamycin, an FDA-approved drug that a 2014 study found could help increase life expectancy.
However, Cohen told The Post that he does not recommend a strict regime to his followers: mindlessly copying from and to the anti-age program of trendsetters is dangerous!
Instead, an experienced biohacker (Joe says he ’ s been studying this phenomenon for 20 years!) encourages newcomers to take blood tests first to determine the body ’ s biological needs and deficiencies, carefully examine the benefits and side effects of any supplements, and take only what seems right.
Cohen clarifies: “By understanding your physiology, you can take certain medications that will boost your energy, mood, and chances of avoiding age-related illnesses.
Preserving health is much more important than simply prolonging existence. ”
According to the businessman, his goal is to live as long and healthy a life as possible (and not necessarily up to 150 years)!
Roman Samborskyi
If not biohacking, then what (spoiler: food)
New York City Nutrition nutritionist Diana Rodriguez agrees with Cohen.
But to start your way to longevity offers still not with tablets, but with a healthy diet: “It is recommended to use food as the first method of preventing dangerous diseases.
Fruits, vegetables, low-fat proteins, nuts and legumes, in which "tons" of vitamins and minerals, can be very useful. "
Increasing nutrient intake through organic whole foods is something Teresa Scrobanek started doing in June 2023, when she gave up the supplement diet once and for all.
And she never felt better:
“If a long life meant that I got it with terrible side effects due to taking supplements, then I would prefer a shorter, but better life, which is based on proper nutrition and training, ” concluded Teresa.
The editors remind that drugs, vitamins, dietary supplements and food products have contraindications.
A specialist consultation is required.
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Supplements can interact with medications and reduce efficacy, with examples including vitamin K reducing warfarin effect and vitamin E interacting with anticoagulants and statins, and dietary supplements are not required to prove safety and efficacy like medicines. [56][59].

Title:

Content: Overview of food supplements
By Laura Shane-McWhorter, PharmD, University of Utah College of Pharmacy
Reviewed 1443.
These are the most common treatments in medicine and interventional health (IMH) and alternative and complementary medicine (CAM), and include a variety of therapeutic approaches taken from around the world that have not been historically incorporated into mainstream traditional Western medicine.
Since the use of dietary supplements is widespread, the United States government passed the Dietary Supplements and Education Act (DSHEA) in 1994. [1] A dietary supplement is defined as any product (other than tobacco) that contains a vitamin, mineral, herb, other plant product, or amino acid and is used as a supplement to a regular diet. [2] Certain hormones, such as dehydroepiandrosterone, are also considered. (DHEA) and melatonin, from supplements as well.
DSHEA requires that a label on a food supplement contain information that identifies it as such. The label should show that claims for the supplement have not been evaluated by the FDA. The label should also contain a list of each ingredient by name, quantity, and total weight, and should identify the parts of the plant that have been extracted. Every component of it.
Manufacturers are allowed to make claims about the structure and function of the product (for example, good for urinary tract health), but cannot make or include claims for the product as a medicine or treatment (for example, treating urinary tract infections).
Most supplements used in alternative medicine are derived from plants, some are derived from animals, and since such supplements are natural, some assume they are safe to use, but do not have to be safe just because they are natural; for example, many effective toxins, such as hemlock, are derived from plants; In addition, almost all substances that affect the body, whether dietary supplements or drugs approved by the Food and Drug Administration for medical use, can cause unwanted side effects.
Safety and Effectiveness
Because dietary supplements are not regulated as drugs by the FDA, their manufacturers are not required to prove that supplements are safe and effective (although they should have a history of safe use). The available information has not been collected systematically or scientifically, and is therefore difficult to assess.
Manufacturers should currently report serious adverse events to the FDA through the FDA ’ s MedWatch system, but a few supplements (such as fish oil, chondroitin, glucosamine, and St. John ’ s wort) have been shown to be safe and useful additions to standard drugs.
Did you know...
• Manufacturers are not required to demonstrate that dietary supplements are safe and effective.
In contrast, both prescription and over-the-counter drugs were thoroughly and systematically studied by researchers and reviewed for safety and efficacy by the Food and Drug Administration.
This involves animal studies to investigate cancer progression and organ damage, and human studies to investigate any signs of toxicity.
The amount and quality of evidence supporting the effectiveness of supplements vary greatly, and for some supplements, the evidence supporting their effectiveness is convincing; but for most supplements, scientific studies have not been designed enough to provide clear and reliable answers.
Evidence about the safety and efficacy of dietary supplements is growing rapidly as more and more clinical studies are conducted, and information about such studies is available from the National Institutes of Health's National Center for Complementary and Integrative Health (NCCIH).
Purity and Calibration
In contrast to medications, supplements are not regulated to ensure that they are pure or contain the ingredients or amount of active ingredient they claim to be, and as a result, the supplement may contain other substances that may be inert or harmful, including, in some cases, prescription drugs or over-the-counter drugs or toxins. Bacteria, pesticides, unapproved dyes, and even dangerous substances such as heavy metals, including lead and mercury.
The amount of active ingredient in a dose of a supplement can vary, especially when whole herbs are ground or converted into extracts to produce a tablet, capsule, or solution.
The buyer runs the risk of getting less or more or, in some cases, not getting the active ingredient in the supplement.Calibration needs each dose of the product to contain a precise amount of active ingredient or ingredients, however, most herbal products are a combination of several substances, and it is not always known which ingredient is most effective, so it can be difficult to determine. The component (s) that should be considered effective and therefore calibrable.
Some supplements, especially those produced in Europe, have been calibrated and may involve a calibration definition on the label.
Advice on how to choose a pure, standardized product varies from expert to expert, most experts recommend buying from a well-known manufacturer, and many recommend buying products made in Germany, because supplement control is stricter than in the United States.
Although supplement content is unstandardized, the way it is made is calibrated.In 2007, the FDA created current Good Manufacturing Practices (GMPs) that standardize the manufacture, packaging, labeling, and storage of supplements.
Interactions with medications
Dietary supplements can interfere with prescription and over-the-counter medications and may increase or decrease the effectiveness of a drug or cause side effects.Before taking a supplement, people should consult a doctor, so that such interactions can be avoided. So most of the information on this comes from individual, sporadic reports of overlaps.
Other concerns.
In addition to drug interactions, there are other potential problems with the use of dietary supplements:
Supplements (especially herbal products) may not be stable once they are made and, as a result, lead to varying benefits or no benefit at all.
Unlike prescription medications, there is often little evidence of the best dose of supplements.
Patients may use dietary supplements instead of traditional medications prescribed by their doctor.
• Supplements may be toxic and cause harm.
The use of supplements may contribute to the incorrect diagnosis of a medical problem, because the effects of a placebo can mimic the real benefits, especially if the person or doctor has high confidence in the complement.Therapeutic responses to supplements, intermediate placebo, or otherwise, can be misunderstood as evidence confirming a specific diagnosis that may be incorrect.
To avoid or manage these potential issues, it is important that people disclose their use of all supplements to a doctor.
For more information
Please note that the MSD Guide is not responsible for the content of these sources.
1.
U.S. Food and Drug Administration: Dietary Supplements
2.
MedWatch: The FDA Safety Information and Adverse Event Reporting Program
3.
National Institutes of Health (NIH) National Center for Interventional and Complementary Health
4.
Dietary Supplement Health and Education Act of 1994 (DSHEA)
Test your KnowledgeTake a Quiz!

Stress management and mind–body practices are central in many programs, with meditation, mindfulness, yoga, breathwork, and gratitude used to reduce stress and improve focus and well-being. [2][12][14][15].

Title:

Content: Murmansk region.
Arctic (16 +) 21.04.23 12: 00
Work on Friday, or What to do if the brain stopped thinking: tips for workaholics
It turns out that at the end of winter and the beginning of spring, not only nature wakes up with difficulties, but also... our brain.
To this conclusion, as analysts write hh.ru, came Belgian scientists from the University of Liege, having studied the cognitive functions of the brain of several thousand people at different times of the year.
It is no coincidence that many people at the end of winter complain of burnout, problems with concentration, deterioration of memory and attention.
This is partly due to natural causes.
In the winter and early spring season, we suffer from a lack of sun and rapid changes in weather.
Another reason is the lack of fresh air.
In the cold season, we walk less often and may experience oxygen starvation.
But, in addition to natural causes, there are others that cause chronic fatigue and brain exhaustion, leading to a deterioration in concentration, memory and attention.
If we can influence the former only relatively, then we can regulate the latter independently.
• Lots of unfinished business.
• Accelerated pace of life.
• Lack of focus.
• Lack of sleep.
• Emotional shocks, stress.
9 Ways to Restart Your Brain
How to help yourself here and now, if you have so much to do that a full rest is only a dream?
1.
Revise the degree of importance of current affairs and events
Think about whether these things and tasks are worth the energy they take away.
Are they worth the trouble?
You can remain indifferent to the event, without giving it excessive importance and, accordingly, not “draining ” all your inner energy on it.
2.
Arrange periodic information detox
Refusal of gadgets is a mandatory part of rest.
On the way home from work (or already at home), turn off your mobile phone and do not use the computer for at least an hour.
Free the brain from external stimuli and the endless flow of information, give it time to calm down and digest what came into it during the day.
This will help to relax and restore strength.
3.
Focus on today ’ s achievements
Think about what you are good at today and enjoy this feeling.
Focus on your feelings.
Do you feel pride, excitement, love, satisfaction?
“Chewing ” in the thoughts of the negative is much easier.
And you try to deliberately concentrate on the positive - at least for 5 minutes, for this you can even set a timer.
This practice trains “positive intelligence ” – the ability to control your mind and its working potential.
4.
Be aware of what you are doing at any given moment.
Turn on the inner observer, try to concentrate at least for a while on what you are doing, what surrounds you in the moment, and calm the wandering mind.
5.
Take care of your health
It is not for nothing that they say, “a healthy spirit in a healthy body. ”
Treat yourself to a workout, a massage – depending on your need and ability.
Pleasure combined with physical activity and attention to your body is an effective way to restore not only physical but also mental strength.
6.
Do special practices
If you work hard, then breathing exercises and meditation should be your best friends.
If there is no time for a long meditation (although this is the best reboot tool), you can do this breathing technique: inhaling for two counts with your nose, calmly exhaling your mouth for one count - repeat about 25 times.
It will saturate the brain with oxygen and give an additional 15-20 minutes of concentration when the brain is already working with difficulty.
And if you perform this technique on the street, you can also get additional benefits from daylight.
7.
Slow down.
Feel like water.
Don't be in a hurry.
Try to enter this state every time you feel that you are at the limit and need to calm down
8.
Engage in an exciting process
For example, try something creative.
Best of all, something new that you haven ’ t tried yet.
Immersion in something interesting - creativity or game - allows you to concentrate on one action and switch the brain from the working mode to the rest mode, reboot.
It also stimulates the production of dopamine, the hormone of happiness, bringing joy and pleasure from existence.
9.
Walk alone
And, finally, the easiest and affordable way for everyone, combining several reboot recipes at once, is a 15-minute leisurely walk in the fresh air without a phone and an interlocutor.
Comments
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Vladislav
4 / 14 / 23 5: 42 PM
Talking beautifully is one thing, but doing something for people is completely different.
A person can be with deuce in the certificate, but kind and knowledgeable about his business, and can be an excellent student who only knows how to mouth.
Ilona
4 / 14 / 23 9: 25 AM
"Psychologist."
He broke and broke more than one fate.
Olga
4 / 14 / 23 8: 58 AM
Alexander Alexandrovich, bow to you and respect for your creative work in the theater.
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Breathing-focused methods like the Wim Hof approach aim to reset metabolism, increase pain tolerance, and reduce inflammation, though more research is needed. [13].

Title:

Content: A new scientific review says there is not enough evidence to support the health benefits of immersion in cold water and ice, according to a report published by the British site Medicalnewstoday.com.
The Portuguese star Cristiano Ronaldo is the most famous athlete in the world who uses the method of immersing the body in the snow after games and training, and is keen on this habit since his periods with the Real Madrid team, and several reports to the Spanish press that this method maintains the fitness of the athlete at the highest levels, and promotes the process of muscle and mental recovery after games, which prompted some stars to follow in the footsteps of Ronaldo and others. World football stars.
The British scientific site report pointed out that this hypothesis "enhanced immunity and fitness immerses the body in the snow" is just a hypothesis that needs to be scientifically proven.
Wim Hoff.
"The Iceman."
Wim Hoff, a Dutch sportsman who loves to play sports in the snow, participated in a marathon in the Arctic Circle wearing only shorts, and promotes this method as the “Wim Hoff Method ” (WHM) of cold exposure and breathing control as having a benefit for physical as well as mental health.
Hoff himself and his method have been studied many times, but no systematic review of these studies has yet been conducted by impartial scientific bodies, and a new review of WHM studies suggests that it may have significant benefits for reducing inflammation and pain but also recommends more in-depth scientific trials to determine its health benefits more broadly.
very popular, but
The WHM method, an unconventional approach to overall mental and physical health that involves exposure to extreme cold and strict breathing rules, has gained popularity and attention in recent years.
Hoff is a 64-year-old Dutch athlete who ran a marathon in the Arctic Circle wearing only shorts, swam long under the ice (a Guinness World Record), and climbed Mount Everest wearing only shorts and shoes.
Pain and mood
Hoff, also referred to as the "Iceman", has subjected himself and his methods to scientific testing as a way to support his useful claims to issues such as chronic pain, fatigue, mood, and inflammation, but until now there has been no thorough and accurate review of Hoff's theory.

Nootropics are used to boost productivity and cognition but can cause side effects such as headaches, diarrhea, insomnia, and even memory loss, and long-term use may lead to addiction and withdrawal.

Title:

Content: New superhuman brains.
About drugs that make you smarter and more miserable!
Entrepreneur and programmer Dave Asbury ’ s mornings may not seem different at first glance than anyone else ’ s.
Dave wakes up and takes his young children to school, then comes home and makes himself a breakfast of coffee and butter.
Then, he walks into his office, reaches out to a corner, pulls several capsules out of boxes that look like medicine, and then starts working.
[1] Here it is.
Everything is normal, until we discover that the capsules he takes are not really drugs, but drugs.
Dave ’ s use of these drugs cannot be considered strange: throughout human history, before civilizations even existed, drugs accompanied humans.
For the damage that may lead the individual to death, some found in them an escape from the worries and burdens of life, although the price they will pay for this is high.
What is really strange is that what Dave, and many others, want from taking a certain type of drug is the complete opposite of all this; he doesn ’ t want to get away with it every morning; he wants to indulge more in it and manipulate it to his advantage; he wants to become smarter, more productive, richer.
Dave ’ s drugs are neither weed nor opioid, nor are they similar to any other familiar drug, Dave taking nootropics, or “smart ” drugs.
The chemist C.C. didn't have a clue.
Giragia Yuma said that the word he invented as the name for the drug Pristam, which he installed in his laboratory one day in 1964, would become so popular 60 years later.
The name of this compound came from the combination of the Greek words "nos", which means brain, and "tropin", which means "me," and created in his laboratory the first drug that he hopes will succeed in bending the brain of those who use it.
[2] Like any medicine.
Another, Gergea designed the prestam as a treatment, and he hoped it would help patients with brain and cognitive disorders, such as Alzheimer ’ s in the elderly and speech disorders in children.
But most Nutrobix users now are often completely healthy individuals with no brain abnormality, and do not aim to cure themselves of a disease.
[3]
Smart drug users are also different from any other type of drug users: they are not marginalized groups or young Magna people who dose drugs in dark dens or raucous parties; nootropics are some of the world ’ s finest college students and some of the brightest tech minds in Silicon Valley, the tech heartland of San Francisco.
By taking drugs that are mostly made for people with cognitive disorders as a result of mental illness, these brilliant students and programmers want to enhance their ability to learn, focus and think creatively to become smarter, which seems to be happening under the influence of these drugs.
Phoebe, a history student at a prestigious university in England, describes the impact of nootropics on her in an interview with The Guardian: “These drugs help you work, so you can study longer without distractions.
You feel like going to the library on your own, and you don ’ t even want to take a lunch break.
You look at the clock and it ’ s 7: 00 p.m., but you can still keep going. ”
Johnny, a student at the same university, describes his first experience with drugs: "I had a strange feeling, I remember sitting in the exam and thinking, 'This is terrible!
Oh, my God!
I feel as if I ’ m going to lose consciousness, ” but at the same time I could remember everything, whole paragraphs remembered word for word.
That was great. "[4]
It all sounds really cool, taking a few pills in the morning gives you an incredible ability to work and think.
But, as anyone who has ever taken a drug knows, every drug has side effects that range in severity, from mild things like a headache to symptoms as severe as the disease for which you took it, and additional drugs have to be taken to treat it.
So what are the side effects of entropy?
There aren ’ t enough studies to answer this question, but many people ’ s long-term experience with Nutrobox has never been promising.
Writer and journalist Kate Miller tells her story with those drugs that she started taking after a student in her final year of university, continuing with her after entering her career.
At first, everything seemed great, she found that she could concentrate for long hours and work tirelessly until late at night, and with all this, she was able to maintain a good social life.
But not long after, the ugly face of Nootropics revealed itself to her: Kate became an addict.
In her New York Times article, Kate recounts what she went through: “I was fooling myself when I thought I could stay balanced while taking these drugs, when I thought the benefits outweighed the harm.
I started to increase the doses I was taking, and then, I found myself spending long nights flipping over in bed and falling asleep, my mind racing and my heart beating violently.
When I woke up the next morning, the first thing I did was reach out to take the pills again.
My body started getting used to these drugs, and then I lost their effect, so I started to increase the dose.
I would take it if I found myself yawning after I turned off the alarm.
I turned into a wreck, always angry and lost my ability to connect with the world. ”
Kate reached the point where she found her life was falling apart on all levels, and here came her decision to stop taking those drugs once and for all.
But what no one has told her is that stopping itself will be difficult, as nitrobix, like other drugs, leaves its users at the beginning of quitting defenseless in front of a barrage of painful withdrawal symptoms.
“I found myself sleeping during meetings and I couldn ’ t finish my work before the deadline.
I also began to feel very hungry and began to eat heavily.
This disorder left me with a very fragile and sensitive brain chemistry, and my weight gain and late work only made matters worse.
It was hard for me to understand at the time that what I was going through was withdrawal symptoms; no one had warned me about the side effects of these drugs. ”
Phoebe and Jonny, students who had been helped by Nootropics during the exam period, soon noticed the bad effect on them; Phoebe began to feel severe pain in her stomach, and Jimmy felt that he was becoming too dependent on her for everything, and he ate it every morning without really needing it.
Fortunately, before they went through Kate ’ s bad experience, the Taliban gave up Nutropics altogether.
Even Dave Asbury, an entrepreneur who takes huge amounts of nootropics every morning and founded a company that makes coffee mixed with the drugs, has developed a severe allergy to certain foods that he has been eating normally throughout his life.
In a paper in the journal Clinical Neuroscience, researchers Farid Taleh and Jane Aglotti found that many Nutrobix drugs cause side effects ranging in severity from diarrhea, headaches, dizziness and insomnia, to memory loss, identity disorders and motor system deficiencies.
The research also included a case study of four individuals between the ages of 17 and 28 who were taken to the hospital emergency room after a nervous breakdown. [6] Here, we find ourselves faced with a more important question: Why would people with high levels of intelligence resort to drugs that may add to their intelligence even deeper, but they may also have side effects that no one knows are serious?
[7]
Tim Farris, an entrepreneur and renowned author of human development books, has no real qualms about the long-term side effects of nootropics.
Speaking to CNN, after he started talking about the amount of pressure entrepreneurs are under today, he concluded: “Just like an Olympian who is willing to do anything, even if he reduces his age to five years, to win a gold medal, you ’ ll think about any drugs you take to become smarter. ”
[8]
Jeff Wu, a software engineer who set up a company that specializes in manufacturing nootropics, goes on to say, “Creativity and high mental performance are the only ways you can succeed in Silicon Valley.
I liken tech and finance to professional athletes, so the only way for your team, product or project to be successful is to have a comparative advantage over competitors. ”
It ’ s not just the tech industry, Wu adds: “To become smarter and more productive is to meet modern day standards of success. ”
If some people seem willing to swallow poorly researched drugs without suffering from a real disease just to increase their ability to produce something strange, you ’ ve never heard of the term and the practices that these drugs and many other strange practices include: body hacking, or “biohacking. ”
As a programmer or engineer might look at a computer looking for ways to develop it, biohackers are trying through methods that vary in extremes, from intermittent fasting to injecting themselves with stem cells, to make their bodies and brains better, stronger, healthier.
At first glance, this may not seem like a bad thing, so who wouldn ’ t want to be the best possible version of themselves?
But what ’ s interesting about this is that their desire to develop their bodies and brains stops at the point where these bodies and brains are more productive, and does not go beyond them to other areas of life, where none of the body hackers, for example, thought about creating a drug that by taking it more willing to help others in their distress.
Faced with the large number of people who are willing to take Nutropics to increase their production capacity, neuroscientist Anders Sandberg found in a study that only 9% of people are willing to take a drug that makes them more empathetic or kinder.
This increased use of nootropics and the willingness to manipulate the very composition of the body in order to increase production is itself a symptom of a civilizational disease that envelops our world today: the obsession with success at any cost.
The Guardian ’ s Carol Gadwallar says of this: “In the 1960s, sedatives were known as the little helper of mothers.
Today, however, Futropics is a small aid to capitalism.
“It ’ s just another symptom of a world dominated by competition where everyone is looking for a comparative advantage that puts them above others. ”
[10] Neuroscientist Anjan Chatterjee says: "Today, from the moment of their birth until their death, people only know about running in a rat race.
We are overwhelmed by the feeling that there are a limited number of prizes on the horizon and that everyone is competing for them.
It ’ s hard and you ’ re willing to do anything to win. ”
[11]
In this world governed by machines and numbers, we are also expected to become machines: machines that wake up in the morning and work tirelessly until evening falls, and everything is ultimately governed by numbers.
How successful you are depends on how much you produce each day, which at the end of the month will translate into how much you make.
Your salary or wealth is no longer just a means to provide you with a decent life, but has become a kind of obsession, everyone wants to be successful in a modern culture that values only material values, and defies those who fail the test of making money.
In such a culture, it is not surprising to find people willing to swallow drugs with unknown side effects in order to be better.
Isn ’ t that, in one way or another, what modern culture imposes on us all today, working to burn and losing some of life ’ s simplest pleasures just to live properly and escape the stigma of failure?
The question remains: Is there then a relentless pursuit of success, what kind of happiness?
Or is the summit nothing more than a glittering image of something really empty and cold and lonely?
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
Sources:
1.
I ’ m The Guy Who Created Bulletproof Coffee – This Is My Morning Routine
2.
Nootropic
3.
Under pressure, Silicon Valley workers turn to LSD microdosing
4.
Students used to take drugs to get high.
Now they take them to get higher grades
5.
The Last All-Nighter
6.
Probable Nootropicinduced Psychiatric Adverse Effects: A Series of Four Cases
7.
My smart drugs nightmare
8. smart drugs: what silicon valley is on
9.
Under Pressure: Silicon Valley workers turn to lsd
10.
Students used to take drugs to get high.
Now they take them to get higher grades
11.
Under Pressure: Silicon Valley workers turn to lsd
Source: The Island
About this story
“Narcissism ” is a widespread term, often misused to describe anyone who abuses us.
But in fact, a little bit of narcissism will do you good -- this report looks at the evolution of the concept of narcissism over the past decades.
6 / 10 / 2017
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Neurofeedback is another technique used to retrain brain activity for mental health, but it is still considered experimental, typically requires around 20 sessions, and is often not covered by insurance.

Some biohackers use blood tests and inflammation-based biomarkers like GlycanAge to estimate biological age and tailor interventions. [6].

Programs are often personalized after diagnostic testing to account for individual genetics, age, and health status, and AI tools are increasingly proposed to personalize interventions. [4][29][30].

Title:

Content: The idea of precision medicine is a disruptive approach to healthcare, with care and wellness tailored to the individual genetic makeup, lifestyle and environmental factors of each person. It is an approach recognizing the uniqueness of each person, and that treatment should vary depending on an individual's specific characteristics. Since the mapping of the human genome 20 years ago in April 2003, genomic data has been used to determine predisposition to diseases and predict the efficacy of different forms of treatment, and to develop drugs targeting the basic biology of diseases. It is guiding the development of new drugs, therapies, and delivery mechanisms. By tailoring treatment to the specific needs of each patient, the promise of precision medicine is no less than to improve the quality of care, the efficacy of prevention, reduce the risk of adverse outcomes, and to improve the economy of healthcare delivery.

The growth of digital health technologies, and big data and AI in particular, are shaping the predictive, diagnostic and clinical aspects of precision medicine. A significant part of the future growth of precision medicine will come from emerging digital technologies and data-driven strategies. Some key trends and developments to keep watch on include:

  • The increasing developmental pace of AI technologies and computational methods are accelerating the development of digital and precision medicine technologies. In many ways, precision medicine is only possible with the work that can be done by AI. The collection and synthesis of a vast amount of genomic, clinical, lifestyle, social and environmental data will provide unprecedented insights and opportunities not available to human researchers to develop a whole new level of precision. This will be especially true with drug research and development, where AI can be deployed to reduce the significant time and cost of bringing new treatments to market. And diagnostic equipment such as ultrasound and x-ray machines will see great benefits with the infusion of AI.
  • A growing trend in precision medicine will be a focus on preventive medicine, with a particular focus on mental health and well-being. The impact on lifestyle, and changes to diet and exercise, with a growing emphasis on mental well-being, are areas of intervention primed for continued technological advancement. In the mental health field, for example, AI algorithms can create insights from range of sources, including social media, online forums, and wearable devices, to identify patterns that could be associated with specific mental health conditions.
  • Patient portals and other digital health applications and tools focusing on patient-provider experience are creating platforms for patients to interact with their medical and health provides to access personalized health information. Connecting patients with their treatment providers (which itself will become a much broader concept) through digital technologies will help people connect with their genetic test results, understand the implications of findings, and provide opportunities for deep engagement with health care professionals should improve their health outcomes. Digital health tools that assist both the provider of care and the patient to make sense of that complexity and provide patients, family members, and health care professionals with a platform to contextualize genetic information could help improve the patient experience, support shared decision-making, and support patient-centred care based on their unique needs, preferences and values.
  • Regulatory frameworks for the development of precision medicine technologies and AI and digital technologies cannot stifle innovation. The research and venture capital communities must come together with policymakers, and there must be harmonization across the globe. Certainly, the legal, ethical and social issues facing AI will be challenging, and there is a complicated landscape with layers of involvement by multiple levels of government and overlapping government agencies, regulated health professionals, health institutions. Nevertheless, the regulatory pathways that allow for innovation and commercialization at the intersection of technology and medicine.

Longstanding concerns about access to and equity of precision medicine technologies may become more pronounced with digital and precision health technologies. The high cost of accessing gene testing, for example, or the absence of some populations in health data, will be challenged with the trustworthiness and bias of AI systems for precision medicine technologies.

Short term funding challenges will persist with the collapse of Silicon Valley Bank and the worries of wider implications for start-up and early growth stage companies. Beyond this, however, the headwinds for precision medicine technologies look to clear up, and the intersection of digital health technologies and AI has the potential to allow precision medicine to live up to its promises.

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Extreme or unregulated biohacking practices can be hazardous, with reports of serious complications and even death from unsupervised implants, anesthesia misuse, and other do-it-yourself procedures.

Title:

Content: Biohacking is a controversial practice, but Lepht Anonym accepts its risks. More than once he has ended up in the ER, leaving doctors perplexed by inserting chips and even boxes with connectors into his body.

Centuries ago, when a doctor wanted to try a new vaccine or a new drug that he had created … he tested it on himself. Many died while developing new medicines.

Some biohackers they see themselves as those pioneering doctors of the Middle Ages: they test on their own body biotechnologies that aspire to improve the human being, cure diseases, and evolve the human condition, to achieve the desired happiness. And some have also died trying.

The biohacking, also known by the name of DIY biology or DIYbio, has as purpose improve our human condition making nanotechnology, genetic engineering, and technological implants available to everyone. You have more information on this card:

From its origins, Humanity pursues immortality and eternal youth. Biohacking seeks to improve our human condition with cybernetic implants. We explain who biohackers are, and why chips are installed inside the body.

Biohackers implant chips, sensors, machines and other mechanisms with the aim of overcoming physical and intellectual limits.

There is an ethical branch o legal of biohacking that only experiments with implants that do not pose a health hazard, for example chips under the skin.

But another trend is committed to not setting limits, even at the cost of putting your health at risk. Its objective is to defeat all diseases, aging and even death, with the help of technology. Then we will stop being human to become transhumans.

A first step towards posthumanism, where Humanity could dispense with its own body and live eternally as data in a neurological network.

Tips and guide to buy a next-generation sports watch that fits your needs and helps you improve your sports goals.

Within these biohackers, grinders they are the most extreme version. It is the case of Lepht Anonym, a British biohacker that, as he tells us Business Insider, more than 50 chips, antennas and other devices have been implanted in the body.

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As only professionals can use anesthesia, all Lepht Anonym implants have been inserted into your body by volunteers, to live. Your goal is “improve our quality of life through technology“.

Lepth explains on his blog that inserts its own chips because “there is no other easy way to do it. I will not wait for someone with a research laboratory to endorse this search.“.

The first chip that this biohacker was implanted under the skin, it allowed pay in stores simply by touching the card reader.

It was also implanted some magnets under the fingers, which detected external sensors to feel the distance between hands and objects. This could help blind people to move without hitting obstacles.

Hackers and the computer world are increasingly present in television fictions. Surely at the moment we can think of a series that deals with these topics, but if you can only think of one or two, we have selected a few about hackers that we find interesting.

His latest experiment, last year, has been his most troublesome. A box several centimeters long, with antennas, USB storage and connectors, was inserted under the arm. All went well until he hit his arm in a taxi, and began to swell. He had to go to the emergency room:

There the doctors told me that I was fatal, that they did not understand why I had put a box in my arm“.

In the end, he gave up: “They kept insisting that I take it off. I let them do it because they discovered that a hole had opened in one corner of the device and a large amount of a viscous substance was coming out“.

After that incident, Lepht Anonym has not updated his blog again.

The biohacking it is a practice that is just beginning. But without a doubt, it will go further. There are already medical biohackers, and the goal is to incorporate this branch of technology into medicine.

Put it in the hands of experts, because people’s health is at stake.

High-profile cases such as Bryan Johnson’s 111-pill regimen, invasive monitoring, and blood exchanges illustrate the extremes and controversies in the field.

Title:

Content: Millionaire Bryan Johnson takes 111 pills a day and wears a 'jet pack' to bio-hack his body into aging backward

Bryan Johnson, a millionaire gave an interview to TIME recently and said that he takes 111 pills a day to reverse his biological age.

He also claimed to use various electronic devices to track the biological processes in his body. For example, he wears a baseball cap that projects a red light onto his scalp.

He also collects his own stool samples for analysis. Furthermore, Johnson sleeps with a 'tiny jet' pack attached to his penis to track his night-time erections.

Why millionaire Bryan Johnson takes 111 pills daily?

Johnson wants to reverse biological aging in his body and aims to get his 46-year-old organs to function like 18-year-old's.

He eats his dinner at 11 am. He starts the day with a "green giant" smoothie, which includes collagen, spermidine and creatine, according to the Fortune report. According to reports, he's worth $400 million.

Bryan Johnson claims that these pills help him reverse the biological process of aging, hence helping him stay young for longer. Monitoring his body processes helps him understand his body's requirements, helping him plan his meals and supplement intake accordingly.

Johnson made his fortune in his 30s when he sold his company Braintree Payment Solutions to EBay for $800 million in cash. He told podcast host Steven Barnett:

"Everyone should know these three things: (how) much you weigh, how fast you're aging, and the duration of your nighttime erections."

He added:

'This data is really important because it represents psychological health and sexual health."

He also drives his electric Audi extremely slowly, around 16 miles per hour on the streets of Los Angeles. According to the TIME report:

"Driving is the most dangerous thing we do. What would be more beautiful irony than me getting hit by a bus and dying?"

He even swapped his blood with his teenage son to help him reverse his aging. According to the aforementioned Fortune report, he takes daily body fat scans and routine MRIs, monitored by a team of 30 doctors. His team of doctors calls this plan the "Project Blueprint".

When asked about cardiovascular health, Bryan Johnson said:

"Cardiovascular health (for people are not familiar) you can go to the gym and build big biceps or whatever, but people are not familiar that nighttime erections are actually a meaningful health indicator."

It's not known whether these practices help reverse age or not. Bryan Johnson's way of tackling premature aging is controversial and is heavily debated online.

Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

What do you think of this story? Tell us in the comments section below.

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Edited by Bhargav

Overtraining and excessive exercise can cause cardiac overload, arrhythmias, thrombosis, and significant mental and social strain. [25].

Title:

Content: Create

Striking a Balance: Exploring the Potential Pitfalls of Excessive Exercise

Do you know the cons of excessive exercise? Exercise is often hailed as the cornerstone of a healthy lifestyle, offering numerous physical and mental benefits. However, as with any good thing, there can be too much of it.

While regular physical activity is vital for overall well-being, pushing the limits and engaging in excessive exercise can have negative effects on the body and mind. This article delves into the potential pitfalls of working out excessively, shedding light on the importance of balance and moderation in our fitness routines.

6 Pitfalls of Excessive Exercise

1. The Allure of Extreme Fitness

In today's fitness culture, there is a growing fascination with extreme workouts and pushing one's limits to the edge. The allure of intense physical challenges and the desire to achieve remarkable results can tempt individuals into a mindset that more is always better. However, it is essential to recognize that excessive exercise can lead to adverse consequences that outweigh the potential benefits.

2. The Physical Toll of Overtraining

Excessive exercise can take a toll on the body, leading to a phenomenon known as overtraining. Overtraining occurs when the intensity, duration, or frequency of workouts exceeds the body's capacity for recovery. This can result in a range of physical symptoms, including persistent fatigue, a weakened immune system, an increased risk of injuries, hormonal imbalances, and disrupted sleep patterns.

3. The Mental and Emotional Impact

While exercise is renowned for its positive impact on mental health, excessive workouts can have the opposite effect. Intense exercise regimens can contribute to elevated stress levels, anxiety, and mood disturbances. The constant pressure to achieve unrealistic goals and the fear of losing progress can create a cycle of mental strain and negative self-perception.

4. Strained Relationships and Social Isolation

Engaging in excessive exercise can strain relationships and lead to social isolation. The excessive time and energy devoted to workouts may result in neglecting personal connections, leaving individuals feeling isolated and disconnected from loved ones. The relentless pursuit of extreme fitness goals can also impact one's ability to participate in social activities, further exacerbating feelings of isolation.

5. Adherence Challenges and Burnout

Maintaining a consistent workout routine is crucial for long-term fitness and well-being. However, excessive exercise can lead to burnout and decreased adherence. Pushing the body to its limits without proper rest and recovery can drain motivation, making it increasingly difficult to sustain a healthy exercise routine over time.

6. Imbalanced Priorities and Obsession

Excessive exercise can lead to an imbalance in priorities, with fitness consuming an excessive amount of time, energy, and mental focus. When exercise takes precedence over other important aspects of life, such as career, relationships, and self-care, it can result in an unhealthy obsession that hinders overall well-being and fulfillment.

The Importance of Listening to the Body and Striking a Balance for Optimal Health

Maintaining a balanced approach to exercise requires attentiveness to the body's signals and limitations. It is crucial to recognize the signs of overtraining, such as persistent fatigue, decreased performance, and frequent injuries. Listening to the body's need for rest and recovery is key to avoiding the negative effects of excessive exercise.

Achieving optimal health and fitness requires striking a balance between challenging workouts and adequate rest and recovery. Building a well-rounded exercise routine that includes a variety of activities, proper rest days, and attentive self-care is essential. By embracing moderation and listening to the body's needs, individuals can reap the long-term benefits of exercise without falling into the pitfalls of excessive training.

While exercise is undoubtedly beneficial for physical and mental health, it is crucial to approach it with balance and moderation. Excessive exercise can lead to a range of negative effects, including physical strain, mental exhaustion, strained relationships, and decreased adherence.

By recognizing the potential pitfalls of overtraining and embracing a balanced approach to fitness, individuals can safeguard their well-being, maximize their long-term progress, and cultivate a sustainable and fulfilling exercise routine.

Edited by Babylona Bora

Overall, some biohacking methods are supported by scientific studies while others are not, and experts emphasize that many claims outpace the evidence and that more rigorous research is required. [8][21].

Evaluating practices critically by consulting healthcare professionals, using diagnostic testing when appropriate, and relying on well-conducted clinical research can help reduce risks and focus efforts on approaches with better evidence. [8][4].

Title:

Content: Health · Life
The scientific evidence for mindfulness to improve happiness is insufficient.
Zhang Mengran
July 24, 2023 08: 38 Source: Science and Technology Daily
The journal Nature Human Behavior published a systematic review on the 20th, arguing that the most commonly recommended strategies for improving well-being in the media — such as mindfulness and exercise — have a weak scientific basis.
Over the past decade, the standard of high-quality scientific evidence in the field of psychology has changed.
Research practices commonly used in the past, such as selective reporting or excluding certain participants, may increase the number of false positives in results.
Now, many psychologists will pre-register their studies, submit specific methods and analytical decisions in advance, and increase the study sample size to improve the statistical efficacy of the study.
The team from the University of British Columbia in Canada investigated the empirical evidence behind some common strategies to boost happiness.
They conducted an Internet-based media review and found five of the most frequently recommended strategies for improving well-being: expressing gratitude, enhancing sociability, exercising, mindfulness or meditation, and being more exposed to the natural environment.
The team then searched the published scientific literature and found 494 papers detailing 532 studies that involved the well-being benefits of one of these five strategies in non-clinical samples.
In nearly 95% of experiments based on proximity to nature, exercise, and mindfulness meditation, the researchers found that these studies lacked sufficient statistical efficacy to detect visible benefits.
They identified only 57 studies that were pre-registered, or had good experimental results, and tested the effects of these strategies on subjective well-being in healthy individuals.
The team concluded that it is not clear whether these happiness strategies recommended by the mainstream media actually promote happiness, and more effective pre-registration studies are needed to test these strategies.
(Editor: Sun Hongli, Li Nanhua)

People with underlying health conditions should seek specialist advice before fasting, taking supplements, or undergoing procedures, as risks and interactions can be significant. [4][8].

Title:

Content: LOGIN REGISTER

Vitamin E: A Natural Remedy for Period Cramps

by Dr. Preethi Balasubramanian on May 3 2024 2:19 PM

Highlights:
  • Vitamin E supplements may alleviate menstrual discomfort by reducing inflammation and promoting muscle relaxation
  • Excessive intake of vitamin E can lead to adverse effects, emphasizing the importance of responsible usage
  • Consulting a healthcare professional is crucial before starting any supplement regimen, especially for those with underlying health conditions or taking medications
Period cramps, scientifically termed dysmenorrhea, are a common experience for many women during menstruation. These cramps occur as the uterus contracts to shed its lining, often causing discomfort or intense pain. Hormonal changes, particularly the release of prostaglandins, contribute to these contractions and accompanying symptoms such as bloating, headaches, nausea, and diarrhea (1 Trusted Source
Evaluation of the effect of vitamin E on pelvic pain reduction in women suffering from primary dysmenorrhea

Go to source
).

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Can Vitamin E Help Alleviate Period Cramps?

Research suggests that vitamin E supplements may offer relief from menstrual cramps. These supplements work by reducing inflammation and promoting muscle relaxation in the uterus. Additionally, vitamin E has the potential to regulate hormone levels, leading to more balanced menstrual cycles and potentially reducing the severity of cramps over time.

A 2022 analysis published in the Clinical Nutrition ESPEN journal found evidence supporting the efficacy of vitamin E supplements in reducing period pain. Specifically, prolonged use over two months showed promising results in alleviating discomfort associated with menstrual cramps (2 Trusted Source
Vitamin E may relieve menstrual pain

Go to source
).

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Dietary Sources of Vitamin E

Supplements can offer concentrated doses, incorporating foods rich in vitamin E into your daily diet is equally advantageous.

Nuts:
Almonds, hazelnuts, and sunflower seeds are rich in vitamin E.

Seeds:
Incorporate flax seeds, pumpkin seeds, and chia seeds into your meals for a vitamin E boost.

Leafy Greens:
Spinach, kale, and Swiss chard are not only nutritious but also contain ample amounts of vitamin E.

Fortified Cereals:
Look for cereals fortified with vitamin E to add to your breakfast routine.

While these dietary sources contribute to overall vitamin E intake, relying solely on them may not provide sufficient amounts to significantly alleviate cramping. It's essential to maintain a balanced diet and consider supplementation under the guidance of a healthcare professional for targeted relief from menstrual discomfort.

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Potential Side Effects and Considerations of Vitamin E Supplement

Vitamin E supplements offer potential benefits, it's crucial to use them responsibly and be aware of potential side effects.

Excessive Dosage:
Exceeding the recommended daily dosage of 1,000 milligrams can lead to adverse effects such as nausea, diarrhea, and abdominal cramping.

Serious Complications:
In some cases, excessive intake may result in more severe symptoms including blurred vision, headaches, or an increased risk of bleeding.

Consultation with Healthcare Professional:
Before starting any supplement regimen, it is imperative to consult with a healthcare professional. This is especially important for individuals with underlying health conditions or those taking medications, as interactions and adverse effects may occur.

By being informed about potential side effects and consulting with a healthcare professional, individuals can ensure safe and responsible use of vitamin E supplements while maximizing their potential benefits in managing period cramps.

Interactions with Medications

Certain medications should not be combined with vitamin E supplements due to potential interactions.

Anticoagulants:
Anticoagulants such as warfarin or antiplatelet drugs like aspirin may heighten the risk of bleeding when taken alongside vitamin E.

Chemotherapy Medications:
The effectiveness of chemotherapy medications may be compromised when mixed with vitamin E supplements.

Statin Medications:
Statin medications prescribed for lowering cholesterol levels might exhibit reduced effectiveness when combined with vitamin E.

Immunosuppressive Drugs:
Immunosuppressive drugs like cyclosporine or tacrolimus may experience altered effectiveness when taken concurrently with vitamin E.

Hormonal Medications:
Hormonal medications including birth control pills or hormone replacement therapy may also be affected by vitamin E supplements.

It's crucial to consult with a healthcare professional before introducing vitamin E supplements, especially if you are taking any of these medications. Understanding potential interactions is essential for ensuring your overall health and well-being.

Alternative Ways to Manage Period Cramps

In addition to vitamin E supplementation, several alternative strategies can effectively alleviate period cramps.

Heat Therapy:
Applying a heating pad to the abdominal area or taking a warm bath can help relax uterine muscles and reduce cramping.

Gentle Exercise:
Engaging in activities like walking or practicing yoga can release endorphins, which act as natural pain relievers and alleviate discomfort.

Nutrient-Rich Diet:
Consuming foods rich in calcium, magnesium, and omega-3 fatty acids while avoiding caffeine and alcohol can help minimize period cramps and support overall menstrual health.

Stress Management:
Practices such as mindfulness, deep breathing, or meditation can help manage stress levels, which can exacerbate period cramps.

Herbal Remedies:
Some herbs like ginger, cinnamon, or chamomile possess anti-inflammatory properties and can be consumed as teas or supplements to reduce menstrual pain and inflammation.

Incorporating these alternative approaches into your routine alongside vitamin E supplementation can provide comprehensive relief from period cramps and contribute to overall well-being during menstruation.

While vitamin E supplementation can be part of a comprehensive strategy for managing period cramps, it's essential to approach treatment holistically. Incorporating dietary sources of vitamin E, adopting healthy lifestyle habits, and consulting with healthcare professionals are crucial steps towards effectively managing menstrual discomfort.

References:
  1. Evaluation of the effect of vitamin E on pelvic pain reduction in women suffering from primary dysmenorrhea - (https://pubmed.ncbi.nlm.nih.gov/23447916/)
  2. Vitamin E may relieve menstrual pain - (https://endometriosis.org/news/research/vitamin-e-may-relieve-menstrual-pain/)

Source-Medindia

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