Hoax or Helping Hand — What Does Science Say About Biohacking?

Zia Sherrell   13 June 2022

This article is a repost which originally appeared on healthnews

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Biohacking has been around in some form or another for centuries.

· Research is recommended before getting into any type of biohacking.

· Meditation is one of the simplest and most effective forms of biohacking.

Biohacking is the process of manipulating your environment and biology to improve health, optimize physical performance, or boost productivity and creativity. It can include anything from experimenting with different diets and supplements to using technology to track your health data. There are even more advanced methods like implantable devices.

While biohacking may seem like a new trend, it’s been around for centuries in one form or another. People have used biohacking methods like fasting, meditation, and exposure to cold temperatures to boost energy, lose weight, and help with chronic diseases for generations. Essentially, biohacking is trying out new techniques to see what benefits you and your health.

Biohacking is a great way to take control of your well-being. That said, it’s important to research before starting any new regimen to be well-informed about what may work for your body.

Continue reading as we explore the biohacking phenomenon to see if it could amplify your health.

What are some biohacking practices, and do they work?

There are numerous biohacking practices, from simple meditation techniques to electronic implants. Here are some of the most popular types of biohacks:

Nutrigenomics

This controversial form of biohacking involves using DNA tests to tailor your diet and supplement regimen. The idea is that by knowing which genes you have, you can better understand how your body responds to certain foods and nutrients.

For example, if you have a gene that makes you more likely to absorb fat, you might want to follow a low-fat diet. Or, if you have a gene that makes you more likely to crave sweet foods and candy, you might want to limit your sugar intake.

There is some scientific evidence to support the idea that nutrigenomics can be helpful for weight loss and chronic disease prevention. It could decrease the risk of developing diseases with a genetic predisposition and may help you make physical changes like losing weight or reducing certain mental health symptoms.

However, it’s difficult to draw accurate conclusions from research as everyone is unique, and your body may respond differently to dietary changes or habits.

A 2015 review of nutrigenomics research noted that a person’s genetics are only one contributing factor to their weight or health. Additionally, exercise, hormones, stress, and weight affect how the body processes food.

DIY biology

Also called DIY bio, this is a form of biohacking that allows people to conduct their own scientific experiments outside of a traditional laboratory or medical setting. Instead, it’s often done with the help of online resources and community support.

People practicing DIY biology often use genetic engineering and synthetic biology techniques to modify organisms. This could involve creating new strains of bacteria or growing tissue in a laboratory.

Some people practice DIY bio hoping to find new treatments for diseases, while others do it for fun. DIY biologists often have a shared goal of making science more accessible and demystifying complex concepts. They also hope to empower people to take control of their own health and well-being.

However, it’s important to note that DIY bio experiments can be dangerous or even fatal without proper safety precautions. Additionally, according to a 2017 article utilizing harmful biological agents could break international bioterrorism laws.

Grinder

A grinder is someone who has implantable devices, such as magnets or tracking chips inserted into their body. The implants are typically placed under the skin and can be used for various purposes, including unlocking doors or starting a car.

Some people also have implants that track their health data or help them to monitor their environment. Chips can monitor body temperature, oxygen saturation, blood sugar levels, and more. As such, they have potential to help people with diabetes, high cholesterol, or heart problems better manage their condition. They could also help people monitor their environment for toxins, pollution, or other hazards, which has implications for those with asthma and respiratory conditions.

Much research is still needed to understand the long-term effects of implants, but many people believe they have an exciting future within the healthcare landscape.

However, implanting devices without qualified medical supervision carries the risk of serious infection and other harmful effects, so people should exercise caution.

Simple ways to biohack at home

Not all biohacks are high-tech or require expensive equipment. In fact, some of the simplest can be done at home with no specific materials. Here are some easy ways to start biohacking.

Consume caffeine. Caffeine is a stimulant found in coffee, tea, and dark chocolate. Many people use it to improve their focus and energy levels. To biohack caffeine, record your intake and track how it affects your productivity. Then adjust your consumption accordingly. You can also try bulletproof coffee, which is coffee with a biohacker edge. It contains medium-chain triglyceride (MCT) oil, which may boost energy levels and assist in weight loss.
Follow an elimination diet. Elimination diets remove certain food groups or nutrients and then gradually reintroduce them to see the effects. People with allergies or other health concerns surrounding foods use these diets to find out which foods are causing problems. It’s easy to follow an elimination diet by completely avoiding food for around 2 weeks to 1 month before gradually reintroducing it. As you begin to eat the eliminated food, take note of any symptoms that appear, such as rashes, stomach pain, fatigue, or digestive symptoms, which could indicate that you’re allergic or intolerant.
Increase your blue light exposure. If you can, try to increase your sun exposure as the blue light it emits can help improve mood and cognitive performance. Try different amounts of sun exposure and see if you notice any benefits. However, remember to use sunscreen with a Sun Protection Factor (SPF) of 30 or higher and wear sunglasses to protect your skin and eyes from sun damage

The benefits of biohacking

Biohacking could have some health perks, and there are many techniques such as dietary manipulations that you can easily do at home with few risks. However, it’s best to avoid practices that involve inserting devices into your body or using chemicals or other substances.

If you’re interested in trying biohacking, talk to your doctor before making any significant changes to your diet or medications.

 

The Best Lighting Hacks for a Good Night’s Sleep (And an Easier Morning)

Set the mood for settling into bed

By Michelle Tchea

Illustration by Soleil Summer
March 15, 2022

This article is a repost which originally appeared on Architectural Digest/Clever
Edited for content.

Our Takeaways:

· Many people do not get enough quality sleep to maintain optimal health

· Certain types of light received daily can have a profound effect on sleep

· Being exposed to blue light before sleep may cause difficulties

March celebrates the under appreciated art of a good night’s sleep—something many of us probably don’t get enough of. Statistics show that more than 25% of Americans have a sleep disorder, and that more than 70 million Americans have a form of insomnia—that’s a lot of sheep unaccounted for. In 1998 the National Sleep Foundation started a campaign to help get Americans thinking about the health benefits of sleep, and this is what we now know as Sleep Awareness Week.

Some may argue that the pandemic has strengthened this campaign with hotels offering sleep programs providing anything from better mattresses to medical consultations, a new trend in the wellness space. But if you think traveling to a tropical destination to sleep sounds a little ridiculous, there are ways to improve your sleeping habits in the comfort of your own home.

Although there are many factors that contribute to a good night’s sleep, one of the greatest problems (and easiest solutions) comes down to one word: Lighting. Specifically, how much you get during the day and also what you are exposed to before you crawl into bed.

According to Dr. Guénolé Addor, the medical director of the wellness and sleep program at Clinique Nescens in Switzerland, your body’s ability to sleep is controlled by your internal clock, which controls your feelings of hunger, thirst, fatigue, and ultimately sleep cycles. As he further explains, “Human beings have developed a natural cycle between daylight and nighttime. This cycle is called the circadian rhythm, and with increased exposure to sunlight during the day, it actually helps us sleep better at night.”

Even though Dr. Addor recommends sleeping seven to nine hours a day and mimicking the planet’s circadian rhythm (sleeping after the sun sets and waking up when it rises), he admits that, in the modern world, this is “rarely possible.” Although some habits are hard to break, like not drinking coffee after 2 p.m. and avoiding sleep-reducing blue light from devices before you jump into bed, Dr. Addor suggests simple tricks he refers to as “biohacks” to help you make the most of your time in bed. One of those hacks is as simple as changing the lighting in your bedroom.

A good amount of light in the form of sunlight is important for healthy sleeping patterns which programs your body’s internal clock to wake up and sleep at the right times in a 24-hour cycle. Conversely, light exposure at night can impact your ability to switch from being awake to sleep and reduce the quality of sleep, as found by Harvard Medical School. Dr. Addor confirms that too much light can cause repeat awakenings and stop you from having the appropriate restorative sleep recommended by the Sleep Foundation. “The ambient and subdued light in the evening (rich in red light) is particularly conducive to letting the brain know that it is time to relax and prepare for sleep,” he says.

Below are some mood-inducing lighting fixtures to swap into your bedroom to help you sleep–and wake–better and avoid becoming another statistic.

Night lights

All types of light impact the quality of your sleep and according to researchers from King’s College in London, the worst one is blue light (but only during the night), which is emitted by LEDs, tablets, and cell phones. “Light is arousing, it stimulates the brain and that’s the opposite of what we want when going to bed, so choose a warm light and definitely not anything that emits blue light,” says Michael Breus, the Sleep Doctor. The Casper Light, a favorite of Architectural Digest writer Zoë Sessums, produces a soft hue with LED white light to help you drift off to sleep.

Sufficient sunlight is important in harnessing a natural sleep-wake cycle, but if you live in an area where you can not get enough sun during the day, artificial lighting at home also works. The Verilux Happy Light mimics the sun’s natural light to help you fall asleep much easier at night. As Dr. Addor says, “If you live in a place without much sunlight, artificial light in the day and red light later in the day is recommended.”

Scientists have shown that the use of timed light like those from a sunrise alarm clock can be helpful in improving your sleep pattern. With the sunset-stimulated Philips Smart Sleep light, you can wake up with ease rather than to a squeaking beeping noise found in a regular alarm clock. “The ideal bedroom should be a temple of sleep,” Dr. Addor says. “Use a dawn simulator alarm clock to avoid the very harmful stress of a shrieking alarm going off in the morning, but don’t forget, the best way to wake up is a spontaneous and natural wake up.”

What we love about these little LED lights is that they have a very low light setting that won’t interfere with your sleep, but they also allow a steady nighttime pathway to your bathroom if you happen to wake up needing to go to the toilet. “If you need to go to the bathroom in the middle of the night, it is better to do so in the dark or with a red light because a bright light may prevent you from falling back to sleep,” Dr. Addor points out. “Turning the light on may trick the brain into thinking that it is already morning.”

According to Vibray Chandran Weisbecker, holistic wellness and mindfulness expert at Mindbody, freeing yourself of external disturbances and finding a peaceful location for sleep is essential to better sleeping patterns. “Most people don’t prefer sounds while sleeping. However, those that have difficulty falling asleep can use natural sounds such as soundtracks of crickets or ocean waves,” he says. “A guided sleep meditation before bed is also another excellent way to prepare for sleep.” This travel-friendly night light has both a soft glow and a variety of sounds to choose from including ocean, rain, and waves.

A self-professed insomniac, Alexandre Dujoncquoy designed this drug-free device to help you fall asleep more easily. A simple touch projects light onto the ceiling and helps you wind down. For those who want a bit of meditation to help you sleep, the gentle light works almost like counting sheep but with light pulses, producing an almost hypnotic effect to induce sleep.

“Avoid blue light at least one hour before going to bed like the light emitted by television screens, computers, and smartphones, even LED light bulbs,” Dr. Addor says. “Try reading a book by candlelight or incandescent bulb. A clever biohack is to use essential oils for sleep, like lavender, vanilla or ylang-ylang to promote sleep.” The HappyHaves Original Moon is both a lamp and essential oil diffuser, just like the doctor ordered.

Wake up lights

According to doctors waking up to both a soft-sounding alarm and soft light is important for a healthy sleep cycle. The Sunrise Alarm Clock not only has a sunrise simulation that emits soft light in the morning, but it also has a sunset mode to dim the light down as you get ready for bed.

If waking up to the sounds of chirping birds sounds good to all you city-dwellers out there, the MoMA Chirp Alarm Clock and Lamp is perfect for you. The intensity of the alarm gradually rises, giving you an opportunity to wake up naturally, rather than forcefully. “A great biohack is to never use the snooze button on your alarm clock. Instead, put the alarm clock away from your bed, this will make you get up to turn it off,” Dr. Addor adds.

The Lumie Body Clock Rise Lamps not only wake you up gradually in the morning by emitting natural sunlight but at night, but they also project an ambient light in your bedroom that mimics a fading sunset to help you fall asleep. Proven to help treat the winter blues, the lamp is a great addition to your bedroom according to wellness experts. “Mood lighting, such as salt lamps or nightlights, are a great solution for those that tend to wake up often from their sleep, as the muted warm light can be comforting,” Vibray explains. “The key is to use lighting that still keeps the room dark but lets in enough light to be able to get around if necessary.”