Biohacks to boost your health with tangible improvements
(May do:
•daily supplements, •jump into cold plunge, •sit in an infrared sauna deep-breathing to transcendental music
“feeling like a happier, more energetic disease-fighting machine.”
start now, with the tools you have on hand
simple strategies,
can get more benefit
The payoff big: ‘Carving out time for small habits,
add 20 years to life
Here are 6 Biohacks to implement, starting today to boost your health
1. Schedule sunlight
10 to 20 mins of sun exposure on waking up
cup of coffee outside
‘helps anchor your internal clocks and trigger the release of hormones like cortisol during the day and melatonin at night, supporting a healthy sleep-wake cycle
Catching am rays has been found to
•shorten the time needed to fall asleep
•improve sleep duration
•reduce middle-of-the-night waking, and •produce better sleep quality
•a calming moment
2. Take a walk, every day benefits:
•joints stay mobile
•Boosts bone health
•Aids digestion
•Decreases inflammation (a driver of chronic disease)
•Stabilises blood sugar levels, especially if you go out after a meal
•Manages stress
•Lowers blood pressure
•Provides social connection if you BYOF (bring your own friend)
long-term brain boost
Maintaining a mid-life exercise routine is associated with
fewer amyloid plaques (a factor in Alzheimer’s disease)
helps preserve the thickness of your cerebral cortex – the outer layer of the brain responsible for
higher-level functions like memory, learning, and decision-making
Sedentary behaviour and brain atrophy
walking: pump up brain’s gray matter
3. Sign up for something new
enjoy and learn,
mental challenge minus the pressure to perform
social perks
bond as a group
‘never too late to try something new’
build self-confidence
strength, balance, and flexibility gains,
next move should
feel challenging and make nervous excitement
Sign up — to learn
padel,
calligraphy, or
flower arranging.
4. Take time to reset – for real
Too much stress has bad health effects due to constant surge of stress hormones,
experiencing burnout over the past several months
Taking a time-out: eg:
5 minutes of yoga, reading, or
star-gazing.
We all have stress,
build up is linked with faster cellular ageing
One thing that helps slow down ageing clock? Emotional regulation.
— cardiac coherence diaphragmatic breathing-
inhale through nose
for 5 seconds,
feeling your belly rise, then slowly exhale through your mouth
for another count of 5
– reduce stress and anxiety to reset and recentre
– to find calm and
collect self
5. Eat foods that lower inflammation
Fill your plate with colourful fruits and vegetables
‘What we choose to eat, can turn genes on and off
to lower inflammation’
Go for purples, reds, dark greens, and more – eat the rainbow – to get a variety of plant compounds, like antioxidants and polyphenols, which neutralise cell-damaging free radicals implicated in chronic diseases that occur with age.
rainbow-first approach gives freedom to decide
6. Give your gut a break
Intermittent fasting may be trendy, but skip the 24-hour water fast
12 to 14 hours is all you need for a productive fasting period (not eating between dinner at night and breakfast the next morning.)
Fasting promotes autophagy, our body clears out damaged cells to allow for regeneration of new ones
gives your digestive system downtime, discourages acid reflux, and
improves metabolic health
by decreasing insulin resistance.
closing the kitchen promoted better digestion
without hunger pangs or brain fog.
longevity hacks
don’t have to make you suffer – and you can feel good doing them
Bio-hacking is
art and science of optimising human performance
intentional changes
in lifestyle practices
to maximize our health
a healthier, longer life
Throughout time, people have used strategies to enhance human capabilities
Implementing small changes (aka biohacks) over time promotes what longevity experts are now focusing on: healthspan
People live longer remaining healthy and without chronic conditions
