“Biohacking” aims to provide a way to live better using science.
The term “biohacking” has gained significant attention in popular culture and the clinical health and wellness field. It aims to provide a way to live better using science. Biohacking refers to lifestyle, diet, and supplemental benefits that alter physiological and biological parameters to prolong youth and optimize wellness. However, these strict and often expensive regimens are unachievable for most.
Regardless, finding a sense of control over our own physiology can be valuable, especially when the external world feels chaotic and beyond our control. However, everyone is different. We know that. While we can strive to biohack, individual biologies will adapt, react, or respond differently. So rather than drinking the proverbial Kool-Aid, consider skipping investing in hydrogen inhalers, electromagnetic gadgets, $1,000 NAD infusions (NMN, as I’ve written about in the past, is the next best thing), and obsessive tracking devices (unless they truly motivate you).
Let’s change the language and learn to self-hack
With the new year in full force, here are my top three self-hacks to consider before bumbling down the biohack rabbit hole. They can be achieved by anyone and are simple enough to integrate into your daily routine.
◼︎ Self-hack 1: Master your sleep
It seems like everyone and their dog has tried some cleansing in the past. Good news – you may already be doing it every night without even trying. Sleep is essentially the best way we can detoxify our brain. A good night’s sleep of more than six hours supports the prevention of amyloid plaque and other inflammatory accumulations in the brain, which have been associated with neurodegenerative diseases. Getting enough sleep may also extend life and help prevent cardiovascular disease. The best thing about sleep? It’s free and requires very little effort.
But if you do need a bit of extra support, I’ve had my patients consider supplements containing a specific compound, 6-methoxybenzoxazolinone (6-MBOA), that is garnering a lot of attention. 6-MBOA can act as a positive regulator of the melatonin system to enhance melatonin and serotonin levels. This can lead to improved sleep quality, reduced cortisol production, and improved mood. But unlike melatonin, it is not a hormone and doesn’t cause daytime drowsiness. The patented form, Maizinol®, has been clinically proven to enhance the deep sleep stage of sleep and increase restorative sleep. Other self-hack sleep tips include having no phones in bed, avoiding caffeine after noon, limiting your alcohol, and wearing a sleep mask (my personal favourite self-hack).
◼︎ Self-hack 2: Move your body in nature
What’s most important is to find something that you love doing and that brings you joy. This could be hiking a mountain, dipping into a cold lake (yes, I am referring to cold plunging), or gardening in your own backyard. And, as a Canadian, you can be prescribed a National Parks pass from your primary health care physician (ND or MD).
Park prescriptions (ParkRx), or a prescription for nature, is a meaningful form of ecotherapy, breaking ground as Canada’s national, evidence-based nature prescription program. Time in nature has been found to help kids focus better and master motor skills faster, and adults who spend at least two hours in nature each week report significantly better health and well-being. Research also shows that connecting to nature is a powerful way to improve your health, from diabetes and heart disease to anxiety and depression.
◼︎ Self-hack 3: Eat good food… with good people
People who avoid processed foods and opt for more plant-based ones tend to live longer, healthier lives. But if you’re chronically strict about what and how you eat, you could become deficient in micronutrients, plus it can be isolating. Social eating promotes social connection, which is linked to a reduced risk of heart disease, dementia, stroke, depression, anxiety, and premature death. The mortality impact of being socially disconnected is similar to that caused by smoking up to 15 cigarettes a day. Taking time to eat and choosing local and sustainable options fosters appreciation and gratitude, a true self-hack.
◼︎ Bonus self-hack: Protein
One thing about food that I think is crucial is to get plenty of protein. You don’t absolutely need to consume 1 g of protein per pound of body weight per day to be healthy or to gain muscle. This is far too much for many people, and plenty of scientific evidence supports daily eating of 0.7–0.8 g of protein per pound of body weight. Roughly speaking, aim for 30 g with each meal, and supplement with a high-quality whey, vegan, or even collagen protein to help you achieve your optimal number.
Biohacking can be an expensive hobby and may not be the answer to finding shortcuts in life. But it can be motivating, so once you master these four simple self-hacks and are ready to dive deeper, reach out to a naturopathic or functional medical doctor. These professionals can help you individually decide if specific tests or clinically proven treatments will help you reach your optimal potential.
Creativity Linked to Happiness
Don’t underestimate that quiet, unassuming woman knitting in the corner – especially not if that woman is you! Research has shown that there’s more benefit to knitting and other forms of crafting than meets the eye. You’re not just getting a sweater or a pair of socks; you’re also improving both your physical and mental health. The latest research shows that creative habits are more worthwhile for your sense of self-expression and achievement than working at a traditional job.
According to a CNN Health report, crafters who participated in a British study reported that they experienced “happiness, life satisfaction, and [a] sense of [their] lives being worthwhile.” Why? Because making art and being creative reduces levels of the stress hormone, cortisol.
Does the craft have to be knitting? No, pick whatever you like, researchers say. The benefits of creativity seem to accrue regardless of your chosen activity. If you aren’t particularly creative but would like to be, here are four steps to take:
- Reframe your thinking by adopting a more positive view of your creative potential.
- Try something new, like writing a short poem or haiku; don’t be afraid!
- If every activity you consider feels like too big of a leap, remember your childhood creative pursuits and start there. Colouring, for example, is a low-risk, mindful way to improve concentration and spur additional creative ideas.
- As your creativity blooms, find inspiration and foster relationships with people who enjoy the same activities you do.
Researchers didn’t find reductions in anxiety or loneliness from crafting in their study. They say this is somewhat surprising and merits further investigation. Still, researchers say the findings strongly argue for introducing arts and crafts as a public health solution for at-risk populations. As Dr. Frank Clark, a psychiatrist who has reviewed the study, states, “Creativity has the power to foster resilience, restoration, and reconciliation. It is a cathartic antidote that can help provide a sense of meaning and purpose for humanity.”
