An Overview of Different Breathing Techniques and Their Health Benefits Breathing and the regulation thereof have a great impact on the function of the autonomic nervous system. Deep breathing exercises are especially effective in reducing stress and tension. Extended exhalation effectively activates the parasympathetic nervous system which is linked for example to increased relaxation and recovery as well as lowered heart rate and blood pressure. RESPIRATORY CAPACITY AND TIDAL VOLUME Studies on mammals have found that the respiratory rate of each species (i.e. the number of breaths taken per minute) is in proportion to its lifespan. The higher the respiratory rate, the shorter the lifespan. For example, the respiratory rate...
The Health Benefits of Laughing, Crying and Hugging Remember when you last had a mirthful laugh? How did you feel after laughing? :) How did you feel when you last cried and let go of all the pain? Do you hug every day or maybe do you hate hugging? Read more about the health benefits of crying, laughing and hugging in this article! Laughing It is said that laughter prolongs life. Laughter combines rhythmic contractions of the diaphragm with other audible respiratory movements and various “growls” of laughter. Laughing expresses positive emotional states and responds to a surprising situation. Laughter can also be mixed with crying in strong emotional states. Hilarious...
Stress Sensitivity and Eustress – Can You Increase Your Tolerance to Stress? Stress sensitivity – inherited or learned? Regular pressure or load prepares you for future stressful situations. A person who experiences only a few stressful situations from day to day may be more susceptible to disease, as his or her immune system has not been strengthened enough in the face of surprising stressors. “When you embrace stress, you can transform fear into courage, isolation into connection, and suffering into meaning.” – Psychologist Kelly McGonigal The amount of overall strain is related to stress tolerance. It is often thought that stress is harmful and relaxation is good. This misconception has led to...
Health Benefits of Cold Exposure Rapid temperature fluctuations have many positive health effects. Cold thermogenesis, i.e., cold exposure and the heat production caused by it, can improve metabolism and blood circulation and activate the so-called brown fat, primarily found in the neck and upper back. The function of brown fat is to quickly generate heat. Brown fat burns ordinary white fat for this purpose. Cold exposure can help with weight management, reduce frostbite and improve cold tolerance. Introduction Living organisms have evolved many mechanisms for dealing with environmental stressors and changing conditions. During cold shock, cell membrane and enzyme activity decrease, and you reduce the...
Heat Alteration: Health Benefits of Traditional Sauna & Infrared Heat Room There are many health benefits of sauna bathing. Sauna bathing can improve your cardiovascular health, help you lose weight, improve your skin health, and boost your immune system. Everything about saunas and heat alteration in this article. Many cultures have practiced some form of heat therapy for millennia. Saunas are a type of sweat lodges or heated rooms. Archaeologists have found evidence of saunas across the ancient world. There are similarities between the northern European sauna tradition and the sweat lodges used by native American tribes. No one knows where the first saunas were built, but the tradition is thought...
Hormesis Makes the Body Stronger Hormesis is a term used in biology and pharmacology to describe a beneficial effect of a low dose of a toxin or a stressor. The hormetic response is generally biphasic, with low doses of the stressor having a stimulatory effect and high doses having an inhibitory effect. "That which does not kill us, makes us stronger." – Friedrich Nietzsche Hormesis is derived from the Greek word hórmēsis, meaning “rapid motion” or “to set in motion”. It was first described by a German pharmacologist Hugo Schulz in 1888 when conducting studies on yeast. He noticed that by predisposing the yeast to...
Blood sugar rebalancing smoothie The main physiological mechanism affecting the stability and general state of alertness during the working day is the regulation of blood sugar. Maintaining a stable level of blood sugar by refraining from overeating, continuous snacking and frequent meals is key to productivity and clarity of mind. I created the recipe for blood sugar rebalancing smoothie with optimal ingredients to help you support alertness and performance during work. BLOOD SUGAR REBALANCING SMOOTHIE 1–2 tbsp apple cider vinegar (look for a product with sediment at the bottom of the bottle) 1–2 tsp cinnamon 1–2 dL (½–1 cup) blueberries 2 small garden apples...
7 Micro-nutrients Found in High-Quality Chocolate High-quality chocolate is the biohacker’s go-to treat: it is rich both in taste and nutrients. When it comes to chocolate, aim for a high-quality one with at least 70-85 % of cocoa solids – the higher the percentage the higher the nutrient density. Commercial milk chocolate is not optimal food. It usually contains low levels of cocoa and plenty of fillers including sugar, milk, and even gluten. Recently, a healthier option (raw chocolate), has become a popular alternative for commercial chocolate products. Raw chocolate is made of (mostly) unroasted cacao beans, cacao butter (theobroma oil), and low levels of some...
Back to Basics: 9 Main Hormones and Their Functions Hormones are key elements in almost all metabolic processes in the body — examples of these include development and growth, reproductive health, metabolism, sleep, stress, and mood. They are endogenous ( i.e., produced in the body, endocrine glands to be exact) signaling molecules in the circulatory system that facilitate communication between organs. Despite their importance for overall wellbeing, many have little knowledge when it comes to their hormonal health. Hence it’s time to get back to basics and uncover hormones! MELATONIN ➡️ REGULATES CIRCADIAN RHYTHM Melatonin is a hormone secreted mostly by the pineal gland during hours of darkness. It primarily...
How to Activate the Vagus Nerve to Reduce Stress The Vagus nerve (the tenth cranial nerve) consists of two distinct nerve branches located on the right and left of the spinal cord. It is the most important and also the longest nerve in the parasympathetic nervous system. In practice, the vagus nerve regulates the function of all the internal organs, including the contraction of the muscles involved in speaking and eating. Article written by: Inka ImmonenEdited by: Olli Sovijärvi Introduction The Vagus nerve is also the body’s key nerve involved in relaxing and resting. That’s why it’s often discussed in the context of stress. As you’ve probably experienced, changes in the...
7 Foods That Support Hormonal Health Learn the best foods to support your hormonal health. These include avocado, pomegranate, broccoli sprouts and eggs to name but a few. Hormones are signaling molecules that are produced in glands in the endocrine system and then distributed to the circulatory system to facilitate communication between organs. Hormones play an important role in multiple functions in the body such as metabolism, movement, sleep, stress, growth & development, reproduction, and mood. Hormonal health can be supported via lifestyle choices. One way is through nutrition. We have listed foods that support hormonal health, scroll down to learn how! AVOCADO Avocados are rich...
Health Benefits of Photobiomodulation (Red & NIR light therapy) Red light and near-infrared light therapy, or photobiomodulation, can improve tissue and skin health, increase muscle recovery, support nervous system health, increase general energy, and reduce pain and inflammation. Just 5 minutes a day is enough! Learn more about Biohacker's red light devices here. The sources of light (sun, the stars, and the moon) have been worshipped in different cultures throughout human history. Light, whether artificial or natural, does not only give us awe-inducing experiences but also guides biological processes in the body, for example, circadian rhythms. Introduction I will love the light for it shows me the way,...
6 Foods to Support the Brain This article covers six foods that support the brain; they are eggs, blueberries, fish & microalgae, dark leafy greens, avocados and extra-virgin olive oil. Read more to find out the benefits of these. Those who have practiced at the gym know that sufficient protein and mineral intake are essential to building muscle. Similarly, the brain benefits from cognitive training whether it is work, education, puzzles, or learning a new language. Importantly, your brain is also partially built from the nutrients you eat and thus diet also has an integral role in supporting cognition such as memory, planning, emotions, and focus....
6 Ways To Develop Working Memory Meditation, HIIT, listening to music, yoga, barefoot running and tDCS. What have these ailments in common? They all improve working memory! Find out more from this article! As its name implies, working memory represents the information storage currently in use for work or other activities. It is activated when the individual is making deductions, thinking, studying, solving problems, or retrieving information from long-term memory for immediate use. Working memory is also essential to the decision-making process. Working memory can be divided into verbal and nonverbal (visuospatial) working memory based on the content processed. Brain scans have made it possible to...
Lotta’s "too good to eat" banana pancakes Lotta Viitaniemi’s banana pancakes are popular for a reason: they are both gluten and dairy-free! The recipe is simple yet delicious and versatile in terms of altering it to your liking. For example, add 1-2- tsp of raw cocoa powder for a twist. Enjoy these pancakes for breakfast, snack, or dessert! Recipe (1 portion, 4-5 pancakes): - 1 organic banana - 2 organic eggs - 0,5 dl organic oat flour - 1 tsp baking powder - Organic butter for cooking Spice it up with vanilla, cinnamon, and cardamom! Put all ingredients into a blender. Mix until the batter is smooth....
6 Ways to Measure Physical Fitness For biohackers, various tests provide an opportunity to comprehensively assess one’s physical development. Tests help assess fitness and performance as well as planning an optimal exercise regime. Today, various technological aids and wearable applications make it possible to comprehensively assess physical performance and its various areas. UKK WALK TEST The scientifically validated UKK walk test was developed in Finland in the early 1990s to measure endurance fitness, that is, the performance of the respiratory and circulatory system. The walk test is intended especially for the study of the physical fitness of middle-aged people. However, it can also be applied to...
Gender Differences and Stages of Sleep – How Sex Hormones Affect Your Sleep ‘’Adequate and good quality sleep supports human health in many ways, as well as the optimal functioning of the brain and body. Insomnia manifests as a difficulty falling asleep and staying asleep or, for example, a tendency to wake up earlier than usual.’’ Occasionally experienced insomnia is very common for example due to temporarily experienced stress. However, prolonged insomnia affects the physical, cognitive and emotional functions and experiences of the body. This works in both directions: for example, prolonged stress or depression can cause a person to have insomnia. Women and the elderly suffer from insomnia more than men and...
6 Nutrients To Support Cognitive Performance The desire to improve focus, mood, and memory have intrigued humans for ages. Expanding the mind's core capacities (i.e., cognitive enhancement) has been long practiced with substances, rituals, and mental training. Nootropics (also called smart drugs) are natural or synthetic substances used by healthy individuals to shift consciousness into a wanted direction, for example, to be more alert, improve mood, or have better focus and motivation at work. We listed below six nutrients that can support cognitive performance in various ways. CAFFEINE + L-THEANINE Caffeine is the most widely used psychoactive substance in the world and also one of the...
