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.

 

A Renowned Doc Reveals The Simple Secrets To Being A Healthy Man

Dr. Frank Lipman talks about “the male way of seeing” health and how it got us to this men’s health crisis point.

by Fatherly

6.23.2022

This article is a repost which originally appeared on Fatherly

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

Our Takeaways:

· It’s thought men’s health is threatened by their not being preventative enough.

· Technology and a more holistic approach to this challenge appears to be helpful.

· Mental and physical wellness should be seen as a singular thing.

One of the biggest threats to men’s health has always been the challenge of getting them to care about it. “It’s hard to say the exact reason, but men don’t really do anything preventatively,” explains physician Frank Lipman, M.D. Through nearly 40 years of experience practicing functional medicine, he has found that men generally “are not interested in subtle changes in their body, and they traditionally wait until they have a heart attack or something serious,” Lipman says. And although he can’t point to a single catchall reason for why this is, it’s always been the case. “That’s the male way of seeing things: It’s not a problem until it’s a big problem.”

That’s not to say there haven’t been attempts to engage men to take a more proactive approach to their health and wellness. But much of this has been geared toward optimizing their performance. That’s why erectile dysfunction and low testosterone have been a major part of these efforts, because they affect men’s ability to perform in bed, at work, and on the field. As a result, these are the concerns that might get men in to see their doctors and screened for more serious risks such as heart disease and diabetes.

But now, thanks to a combination of telemedicine, wearable tech, and the mainstreaming of biohacking, doctors like Lipman have been able to spin this competitive edge into a more holistic approach to healthcare. “A lot of guys are learning that they can do a lot of health testing at home, use wearables, and do things in order to perform better,” Lipman says. Being able to track things like their sleep, exercise, and how much alcohol they’ve cut back on, and bond with other guys while competing over these progress, might be what gets them paying more attention to their minds and bodies.

“Men generally are more competitive, so if that can be spun in a positive way, then they will take more notice,” Lipman says. “Being able to measure these things at home and compare it to their friends is a positive.”

Although the overall outcome remains to be seen, Lipman sat down with Fatherly to discuss his optimism about the future of men’s health, and how we can gamify it for the better.

Over the course of your career, how have you seen men’s interest in their health change? What’s different now, and what is still the same?

Traditionally it’s been the spouse or significant other bringing men into the doctor. But there’s been a shift, and now men seem to be paying more attention to athletes and other role models for men, on Twitter and social media, talking about how when they started doing ice plunges, they started performing better. A lot of them are athletes because there’s a lot more awareness about health for them. All of that has made men more aware. Instead of their spouses getting them to care about their health, there are successful role models.

With so many men getting this information from social media, are there concerns about misinformation?

There’s always going to be some misinformation, but overall I think it’s much more positive. There’s much more good coming from it. And if it brings them into the doctor, they can do more testing, and their health can be a little bit more controlled.

What conditions are guys coming into your office worried about?

They’ve become more aware of heart disease, which usually is a disease that’s easily picked up from biomarkers. I think men are usually more concerned about performance and issues related to that, like Alzheimer’s and other cognitive issues. They’re worried about not having the energy to play basketball with their friends. They’re worried about not being able to perform as well as the younger people at work.

It seems like men aren’t that interested in worrying about diseases like cancer that could develop. Is it fair to say, when you try to get men to worry about preventative healthcare so far in the future, it may not work?

Yes, you’ve got to present it in a way that’s going to make them make changes. You can’t say, “If you don’t do this, you’re going to get heart disease.” Or, “If you don’t do this, you’re going to put on weight.” It’s more about, “If you don’t do this, you’re not going to have the energy to do the thing you want to do.

Having heart disease or a problem with your health is going to affect your penis as well, because ED is not isolated to that particular organ. Usually when someone has ED, it’s a systemic thing — it’s vascular disease all over the body. That’s a generalization, but you’ve got to scare men in a way that’s going to change the way they’re going to see things.

You mentioned biomarkers. For someone who’s new to telemedicine, wearable tech, and biohacking, what are some biomarkers they should pay attention to? Or what sort of things should they have tested?

A lot of the blood work done by doctors is not particularly helpful. Guys should be asking for an advanced lipid panel that looks at the particle size of the cholesterol molecules — that measures inflammatory markers. It’s a much more extensive test that gives us much more information about heart disease and inflammation than regular tests.

They should have their uric acid checked. They should have nutrient levels checked, which are not usually checked. For instance, they should have their Omega-3 levels checked. They should have their red blood cell magnesium checked. They should have their B-12 checked.

And then hormones; men should not only have their testosterone and free testosterone checked, they should check for estrogens as well. Too much estrogen can be a problem for men as well as women.

What are the limits to biohacking?

The biggest things that get ignored are moving your body, how you sleep, meditation or stress reduction, spending time in nature, having some purpose in life, having some connection, or being connected to family or a community. Those to me are the primary biohacks of the body.

The secondary hacks are when you want to take it to the next level. So guys who are biohacking by measuring their blood glucose and their sleep and taking all these crazy supplements, it’s all fine, and I don’t think they’re dangerous. But to me, those are secondary hacks. If you’re thinking of biohacking, you can’t ignore the primary biohacks.

Sleeping seems to be a big thing that men can track for the sake of their mental and physical health.

Poor sleep puts you at risk for almost every chronic disease from Alzheimer’s to heart disease to diabetes to obesity. So poor sleep is the first place you need to do some work, because men don’t take sleep seriously enough. Sleep is when your body is recovering and repairing. It’s when your brain cleans all the toxins out. Sleep is crucial to one’s health.

Alcohol seems similar, in that it puts men at risk for a lot of problems, but it also can be managed and tracked easily with apps. Does it work the same way?

Yes, too many people drink too much alcohol, which not only affects sleep, but it can affect so many other parts of the body and predispose you to so many problems. Three to four drinks a week isn’t a problem, but most men are drinking three to four drinks a night for three or four nights a week, and that becomes a problem. It puts a load on most organ systems, and is probably one of the primary risk factors for many of the diseases men are presenting with.

Sleep and alcohol also seem to have a large effect on men’s mental health, which has been said to be in a state of crisis. Do you believe men are facing a mental health crisis, and has it always been this way?

I’m not sure the problems with men’s mental health are a new thing. I think it’s probably more of an issue now because there’s more stress in people’s lives, whether it’s financial or otherwise. And men are starting to deal with it instead of suppressing it. Younger men are much more aware of their mental health and are in therapy, again because there have been more role models. People like Michael Phelps make a difference and help things.

I think younger men are more aware of their mental and emotional health, and it’s great that that’s shifted. But also, there is more pressure on everyone, including men, than there was 20 years ago.

And how can paying attention to physical health in the ways we’ve discussed help with mental health?

To me, mental and physical health are all one thing. Men paying more attention to their physical health will absolutely help with their mental health. I think teletherapy has made men more comfortable going to therapy from their home and that’s also helped a lot with that.

If you were to take into account all the avoidance and mental and physical health risks we’ve discussed, do you think that being a man should be considered a pre-existing condition, or a medical diagnosis in itself?

I don’t see it that way. We all have different pre-dispositions. Especially with genetic testing now, we can tell who’s more genetically predisposed to heart disease or diabetes or whatever. Certain diseases might happen more for men, but I don’t see being a man as a health risk, to be quite honest. I think it comes down to how health information is presented, and I think now it is being presented to men in a more accessible way.

Biohacking: Does it really slow ageing process and enhance human performance? Experts explain

Ishaan Arora 13 June 2022 11:50 AM

This article is a repost which originally appeared on News9

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

Biohacking aids in the alleviation or reduction of symptoms associated with mental health such as depression and anxiety.

Highlights

‧ The term biohacking gained a lot of popularity after former Twitter co-founder Jack Dorsey told his followers that he benefitted both mentally and physically from biohacking.

‧ Biohacking is typically safe as long as you don’t go too far and follow your doctor or specialist’s guidelines.

‧ Experts advocate that individuals who don’t understand, health, nutrition, neuroscience, and brain function should not try biohacking.

So you’re sick of being average? You desire more from your life and job. Netflix, wine, margaritas, reels, and nachos have all made you want to stay in bed. Sure, you’ve heard of productivity hacks, but what if one told you that the solution to your problem is ‘biohacking’, also known as ‘do-it-yourself’ biology.

The term biohacking gained a lot of popularity after former Twitter co-founder Jack Dorsey told his followers that he benefitted both mentally and physically from biohacking. Jack stated that biohacking enhanced his productivity, pointing out that he only eats one meal per day during the week and doesn’t eat at all on weekends. Some even claim that biohacking can help with almost anything – right from weight loss to cognitive function. However, the best biohacking results come from recognising what works for your body and avoiding what doesn’t. So to understand the real science behind biohacking, News9 spoke with some of the best experts in the world and here`s everything you need to know about it.

What is Biohacking?

Kolkata-based psychiatrist Dr Era Dutta explains, “Biohacking is the attempt at augmenting your performance, health and wellbeing through specific interventions. The term is meant to create the association of hacking – meaning creating a shortcut way through for your biology.”

“You can ‘biohack’ your mind, your body, your nutrition, exercise, sleep and more,” she continues. The beauty of biohacking is that it is DIY – do it yourself (with or without guidance). The process involves testing, monitoring and trying various combinations.

“Biohacking means different things to different people and is truly a very broad concept,” explains Vijeta Goyal, a Bangalore-based wellness consultant. “The notion is as follows: manipulating the biochemical processes in your body to bring about the best healthy version of yourself. The primary goal is self-improvement,” Vijeta adds.

Biohacking, according to Mumbai-based neurologist Dr Parthvi Ravat, is a technology-assisted strategy for modifying “homeostasis,” which refers to the body’s internal environment. “Simply put,” she says, “it is the use of science to support our bodies in boosting physical and mental performance, as well as battling various disorders.”

According to Shreya Gupta, a Chennai-based life coach, biohacking is something you instruct yourself to do. “It’s as if you tell yourself to exercise, so you get yourself a Fitbit or an Apple Watch to motivate yourself,” Shreya adds.

Biohacking is a science-based method of assisting our bodies in improving physical and mental performance as well as combating various ailments.

What are the most widely used bio-hacking tools?

In today’s world, we have access to commercially available tools and devices which are far more powerful than what even the most advanced clinics and researchers had only a few decades ago, remarks Supriya, a Delhi-based holistic health coach. Blood tests and health monitors give an extra edge in determining whether or not something is wrong with our bodies, Supriya explains.

“These days, I’m experimenting with taking ice-cold showers with water that’s 10 degrees celsius, and I’ve noticed a significant improvement in the condition of my skin and hair, and I’m tracking how it affects my natural hormone levels,” she further adds.

According to Dr Era Dutta, the most prevalent tools are:

Nutrition

Eliminating foods like gluten, and dairy; intermittent fasting.

Mental health

Cold baths, Wimhoff method, breathing pattern work, cryo chambers and meditation

Sleep

Melatonin supplements, white noise apps, weighted blankets, light therapy

Nootropics

A nootropic is claimed to be a class of substances that can boost brain performance. They can range from the more globally tried and accepted omega 3 fatty acids to Ginkgo Biloba to the more controversial use of ADHD stimulants, and micro-dosing of psychotropics.

Vitamins

Supplements of vitamins, infusions for better overall health. For example Vitamin B complex, micronutrients etc.

Adaptogens

Adaptogens are plants and mushrooms that help your body respond to stress, anxiety, fatigue, and overall well-being like Ayurvedic herb ashwagandha

Apps and technology

Wearable rings that monitor your body stats, EEG headsets that measure waves during meditation, sleep, mood changes etc.

More extreme

Nutrigenomics focuses on how the food you eat interacts with your genes and manipulates them.

According to Vijeta Goyal, biohacking comes in many forms. Some of them are as listed below:

Changes in lifestyle and diet

These include more conventional behaviours like yoga and meditation, eating consciously and healthily, spending time in nature, engaging in enjoyable exercise, and sleeping well, which you may not even realise are part of biohacking.

Technology

Don’t we appreciate our smartwatches, fitness trackers, and smart clothing? Have you ever considered your fitness tracker or weight-loss app to be biohacking? Biohacking is defined as the use of wearable technology to track your steps, remind you to drink water, or stand up and stretch – and it may be highly beneficial.

Grinders

Many people believe implanted technology to be the next step, although it has yet to become ubiquitous. Grinders, in general, aid in the optimisation of bodies by chemical injections, implants, and anything else that can be injected into the body to help humans grow smarter, quicker, and better.

Nutrigenomics

Nutrigenomics is the study of how food interacts with and influences your genes.

How safe are these tools?

Everything is safe when done in moderation and with care, as Dr Era Dutta demonstrated. “Isn’t it true that even in computer hacking, radical shortcuts don’t work? Similarly, staying away from extreme fads, conducting thorough research, knowing your own body and mind, and, most importantly, enlisting the assistance of a field expert when necessary are all essential components of biohacking properly.”

“Some kind of biohacking can be harmless,” Vijeta argues. “Sporting wearables, for example, or adopting lifestyle changes may be safe if done under the supervision of a scientific professional. Some biohacking techniques, such as grinder, are potentially harmful or illegal,” she adds.

What role does biohacking play in Human Performance Enhancement?

Biohacking, according to Vijeta, is supposed to assist you to achieve permanent, good change if utilised carefully and under professional guidance. “Physical, behavioural, or emotional improvements, such as lowering weight or reducing depressive symptoms, may reduce your chance of acquiring an illness to which you are genetically predisposed. Blood pressure and gut microbes are two examples of improved biological processes,” she explains.

“The whole idea of the human race is to be better, live longer, healthier and happier,” explains Dr Era adding that although biohacking hasn’t undergone concrete trials, it is meant to be the path.

However, according to statements made by its most trusted user, Jack Dorsey it can help with:

1 Alleviating or reducing symptoms of mental health issues like depressive symptoms, and anxiety features (this can be in conjunction with treatment)

2 Alleviating or reducing chronic health issues like diabetes, arthritis, chronic pain, chronic fatigue, blood pressure, migraine etc.

3 Obesity and weight loss

4 Helping in ace concentration, creativity and peak productivity

5 Reducing gut-related issues

Are biohacking promises such as longevity and slow ageing true or simply a fad?

Shreya says that the human brain is so powerful. “So, if you keep pushing yourself, you can accomplish your goals. I told myself in 2014 that I would establish a morning routine that included getting up, getting ready, and then just leaving my room. Since then, I haven’t missed it “she explains. “It all relies on your mindset and beliefs. So all you have to do now is educate your mind and force yourself to do it.”

How can biohacking be incorporated into daily life, and who should abstain from it?

With technologies like smartwatches, continuous glucose monitoring, health tracking devices, easy access to sophisticated testing, and so on, biohacking is simple for anyone to get into, remarks Supriya. She further continues: “Someone working, for example, may utilise biohacking to figure out when they have the greatest energy and when they have the least energy during the day. We can determine how much sleep we require to be the most creative and productive.”

Supriya further advocates that people who have high anxiety should not get into biohacking. “This is because if you’re tracking a biomarker and it’s out of range, you’ll look up the reasons online and find that there’s a potential you’re suffering from a deadly condition. This can frighten a lot of people, leading to them deteriorating their health as a result of their concern.”

Can biohacking be dangerous if you lack scientific training?

Supriya further points out that individuals who don’t understand, health, nutrition, neuroscience, and brain function should not try biohacking. “We are experimenting with our bodies and without the correct supervision or understanding, it may be harmful.”

Dr Parthvi believes that even silicon valley scientists and common biohackers are ignorant of the advantages and disadvantages. “It would be prudent to wait and see where this goes before attempting various biohacking tactics,” she advises.

Takeaway

Biohacking is typically safe as long as you don’t go too far and follow your doctor’s or specialist’s guidelines. However, be cautious in general. Experimenting on oneself without taking all of the necessary safeguards might lead to undesirable consequences.

10 Free and Natural Bio-hacks

10 Free Natural Bio-hacks

The best hacks in life are free. Here Andreas Breitfeld presents the ten greatest gifts Mother Nature has given us, why they’re good for us, how to make the most of them and who knows more about them

Written by Andreas Breitfeld

Published on 04.12.2021 · 6:00 EST

This article is a repost which originally appeared on RedBull

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

Our Takeaways:

· Exposure to sunlight for 10-15 minutes straight is useful for the body’s production of Vitamin D.

· Sleep is not only important for recovery but also for development and improvement

· “Earthing” can be used to positively charge the body

LIGHT: The conductor for our cells

What’s in it for me?

Our cells, our organs and our whole body can only work in harmony; the liver, lungs, kidneys, heart, brain, skin and muscles do have to know what each other are to make the whole system work. It all needs to be finely tuned, and the body uses hormones and messenger substances for that purpose. But the most important thing is light, which we absorb via the eyes and skin. Light is the most important conductor in our lives; the right light at the right time transforms this chaotic mass of 100 trillion cells within our body into a perfectly tuned orchestra. UV-B light is also the ingredient that our body turns into the vital vitamin D.

What should i do?

Go outside. Absorb natural light morning, noon and night, and do so with as much exposed skin as possible for 10 to 15 minutes in the afternoon. (Tip: your skin forms vitamin D when the sun is higher in the sky than 42°, so if the shadow you cast is shorter than you, all is good for vitamin D formation.) Avoid the blue light of your computer screens and/or use blue-light-blocking glasses. And while we’re on cell interplay, I’ve stopped wearing sunglasses for one reason: wearing them increases the risk of sunburn. The body is receiving two contradictory signals—shade on the eyes yet light on the skin – and just cannot deal with them properly.

Who knows more?

Dr Alexander Wunsch does. He’s the world’s most important photobiologist and there are multiple fascinating podcast episodes about him. Also, be sure to look up his channel on Vimeo. He’s also written a book about photobiology in his native German language: Die Kraft des Lichts [The Power of Light].

SLEEP: The number 1 Biohack

What’s in it for me?

It couldn’t be simpler and we can’t say it often enough: sleep better and you’ll live better. Sleep is the best, most important and most effective agent for relaxation, rest, regeneration and recovery there is. It’s the foundation upon which our performance, health and longevity are built. Sleep makes us wiser because it’s when we sort out the stuff we’ve learned that day. We get stronger and more resilient because we don’t just repair the damage that training has done but we also improve our starting condition; this is what we call the training effect. We get healthier because the lymphatic system cleanses our brain of all the waste products. Cell damage anywhere in the body is repaired, too.

The oft-used comparison of sleep to recharging your mobile battery is incorrect because we humans recharge our own battery, and more than that, we even improve our batteries’ charging capacity. And all we have to do is make sleep our top priority.

“In sleep we get smarter, we get stronger and more persistent, we get healthier. Let us make sleep the number one priority in our lives.”

Andreas Breitfeld pays attention to many small factors to maximize on sleep.

What should i do?

You can actively improve your sleep by not eating anything for the last three hours before you go to bed, switching off stimulating light impulses for the last two hours (as little screen light as possible and wear blue-light-blocking glasses) and avoiding stress in the evenings wherever possible. Your bedroom should be very dark and cool, preferably between 16°C and 20°C. Magnesium works for many people, though not all, as does ashwagandha, but give both a try. Two to three hours before going to bed, I take melatonin, the so-called sleep hormone, which can do so much more than just make us tired. Some doctors advise against it, but current studies claim that your body’s own production of it isn’t affected by you taking it. Melatonin really is worth a try.

Who knows more?

Austria’s Professor Günther Amann-Jennson has devised the Samina sleep system; it’s expensive but probably the best thing currently on the market. Amann-Jennson, a doctor and psychologist, makes lots of excellent content [in his native German] available for free on his website at einfach-gesund-schlafen.com.

EARTHING: The positive in the negative

What’s in it for me?

This may all sound like esoteric magic, but it is crystal-clear physics. Ion exchange with the negatively charged Earth reduces oxidative stress and the horribly dangerous chronic inflammation processes that come with it because it positively charges our body. (Oxidative stress is, incidentally, a turbo boost for the ageing process.) All we have to do is come into direct contact with the planet and let the electrons flow by walking barefoot in a meadow or going swimming in a natural body of water, for example. Another benefit of coming into direct contact with the Earth: the 7.83 Hertz at which the Earth vibrates is what we call the Schumann resonance and it might even reduce electromagnetic stress.

What should I do?

Take your shoes off and walk barefoot in a garden, in the woods or through a meadow. Leap into a natural body of water every now and again instead of just splashing around in the ice-bath. You can also earth when you sleep, but that’s another topic because it only makes sense to use earthing sheets or other similar items when there’s no electric smog caused by Wi-Fi and the like. Otherwise earthing will turn you into a human antenna – pretty much the exact opposite of what we’re trying to achieve here.

Who knows more?

Austria’s Marco Grosch, the self-titled minimalist bio¬hacker, has excellent knowledge of a broad range of topics in this field. One of those topics is earthing, to which he devotes his German-language website (minimalist-biohacker.com) and his Instagram feed.

BREATHING: Our brain’s remote control

What’s in it for me?

Breathing is an incredibly powerful tool; I can breathe myself into a calm state or breathe myself into a rage and frenzy. No other action has such direct access to my brain and autonomic nervous system. Try box breathing, for example – breathe in for four seconds, hold your breath for another four, breathe out for four, hold your breath for four seconds again. It helps calm the nerves. Wim Hof’s method of breathing can strengthen the immune system and, when combined with the cold, it can even relieve depression. But just by consistently breathing through your nose, not your mouth, every day, you’ve already taken a big step towards improved health.

“The mouth is there for eating, for kissing and—I know that particularly well—for talking. But not for breathing. Especially not to breathe in!”

Breitfeld says to breathe through your nose in everyday life should be the goal

What should i do?

Breath through your nose. I’ve focused a lot on this subject recently, including mouth-taping: by taping my mouth up when I go to bed, I force myself to breathe through my nose, which takes a lot of getting used to but improves my sleep. The mouth is for eating, kissing and – I know this very well – talking, but not for breathing and definitely not for breathing in. The advantages of breathing through the nose are huge. It removes particles from the air we breathe, it moistens and warms or cools it and it means the body gets more nitric oxide, which broadens the blood vessels. Nitric oxide also decreases blood pressure, and some will know that it even helps medication like Viagra achieve success. I recommend that everyone experiments with their breathing. There’s so much to discover, so familiarise yourselves with the ideas of Wim Hof and the still relatively unknown Konstantin Buteyko. It’s really fun and can change your life.

Who knows more?

Kasper van der Meulen is my breathing guru. He offers really amazing breathing training in the Netherlands. He’s an extremely nice guy who is good at what he does. Find out more at kaspersfocus.com or find him at @kaspersfocus on Instagram.

FASTING: Cleanse, don’t eat

What’s in it for me?

Fasting is when the body gets no source of energy from solids or liquids. (Light is also really a form of energy but doesn’t count here.) After a while, the body begins to take the energy it needs from its reserves – and it has plenty of them. Glycogen in the muscles and liver gets depleted first and then, of course, there’s all that body fat, which even thin people have. But it’s all much smarter than the body just using up stored energy. While fasting, the body begins to break down its own cells and uses them to produce energy. The fascinating part is it burns only damaged cells – not fully operational ones. This process, known as autophagy, turns out to be the most efficient form of inner cleansing.

What should i do?

I eat O.M.A.D.—one meal a day—usually a very early dinner. Strictly speaking, I’m not fasting at all because I have coffee with butter and MCT [medium-chain triglyceride] oil in the morning and before noon. Fasting covers a fairly broad spectrum. For some it’s enough to avoid carbohydrates and protein, while others are more radical and think that even drinking tea or coffee or taking vitamins or magnesium would break the fast. But however you define it, start by skipping breakfast a couple of days a week (water, black coffee and unsweetened tea are fine). In step two, don’t eat the first meal of the day until at least 16 hours have passed since the last meal the day before.

Who knows more?

Julia Tulipan, of Vienna, Austria, is one of the top experts in ketogenic nutrition. The keto diet is sort of preliminary fasting, and Julia and her husband have brought their own Tulipans range of keto convenience foods to some supermarket shelves. Her website, juliatulipan.com, and Instagram feed, @paleolc, provide a lot of free German-language content and her Evolution Radio Show podcast [also in German] is fascinating listen.

FOREST: Green bathing

What’s in it for me?

The term ‘forest bathing’ has really taken off of late. It sounds spectacular, perhaps, but all it means in reality is going into the woods on a regular basis for a very slow and deliberate walk. What can that give a biohacker? Much more than you might think. The forest air contains thousands of terpenes, aromatic plant-based substances that fire our immune system and could even lower the risk of some cancers. The green of the forest and the natural calm reduce stress hormones—and not just during your forest bath because the reduction is still detectable for several days afterwards. Thorough research into forest bathing has been carried out in Japan and South Korea, where it’s applied as a recognised form of medicine. So in future, perhaps GPs will be telling their patients to take a hike, and I think that’s wonderful.

“In Japan and South Korea, doctors send their patients out for walks in the forest. ‘Shinrin-Yoku’, forest bathing, is a highly effective therapy.”

Aromas in the forest are even said to reduce the risk of cancer.

What should i do?

Walk through the forest for an hour or two a week, preferably alone and, importantly, without your mobile or any other electronic devices. It does everyone good. Ideally take a few steps barefoot or, if nobody is looking, hug a tree every now and again for the earthing and ion exchange, as mentioned above. But if you want to make your trip to the forest even better, the greatest concentration of terpenes occurs during misty or rainy weather. We humans have a need for nature. And once you learn—or relearn—to tune into it, you understand that your body has a sort of level indicator to show whether we have absorbed enough nature or not.

Who knows more?

Rolf Duda, aka Peakwolf, from Switzerland, is a former management consultant and a hero among biohackers. He has a soft spot for nature and the forest, but whatever he talks about, it’s always well-founded, intelligent and entertaining. I’m a true fan. His German-language website (peakwolf.ch) is a good introduction to Rolf’s world—from there you can go to his blog, podcast and Instagram feed.

WATER: 99/100

What’s in it for me?

Only every 100th molecule in our body isn’t a water molecule. Yes, you read that right. 99 out of 100 molecules in our body consist of two hydrogen and one oxygen atom. We humans are a (cleverly structured, admittedly) watery solution. So water is a prerequisite for everything working —every metabolic process, every detox, every nerve impulse, every thought, every emotion. Just a couple percent too little water in the body—I’m speaking one or two litres here—and our capacities are radically decreased.

What should i do?

Drink water. Personally, I drink filtered and revitalised water but in most countries you can mostly drink the tap water without a second thought. How much should you drink? Anything under 0.3 of a litre per 10 kilos of bodyweight is actively harmful to your performance and health. If you weigh 70 kilos, 2.1 litres a day is enough if you don’t work out, have almost no stress and don’t go to the sauna. But 0.3 litres per 10 kilos of bodyweight is the minimum. Make sure that you really drink enough for a full week. (Mostly in the morning so that your urine is very clear by noon.)

Who knows more?

Thomas Hartwig. His Berlin start-up Leogant creates perfect water filtration and treatment systems. Thomas is a water philosopher. The best sources of knowledge are the podcasts he has appeared on, such as the Flowgrade Show, with my friend Max Gotzler.

MEDITATION : The brain improver

What’s in it for me?

There’s not much more to add to what thousands upon thousands of studies confirm; meditation makes us smarter, happier and more creative. It’s probably the best and simplest thing we can do for our brain health. Meditation is something like the continuation of breathing and sleep’s little brother. There’s no right or wrong in meditating, and the only mistake you can make is not meditating regularly.

What should i do?

During my summer holiday last year, I did a sort of huge mindset reset where for two weeks solid I meditated my back side off for literally four, five, six hours a day. In my daily life, I now very consciously take a couple of minutes out, where I close my eyes, breathe in calmly and breathe out more calmly still, focusing solely on my breath. I really like playing around with the Muse headband that supervises how deep my meditation goes. There are some incredible meditations apps out there – and the best one that’s free of charge is Oak.

“If you want to take advantage of digital support: The best free meditation app is ‘Oak’, the best German-speaking one is ‘7Mind’.”

Apps and gadgets can be helpful meditation tools, according to Breitfeld.

Who knows more?

Germany’s Manuel Ronnefeldt, who founded the 7Mind meditation app – take a look at 7mind.de/en, where you’ll find a lot of free and detailed information.

HEAT: The life-lengthener

What’s in it for me?

Heat for free? Yes, by sitting in a thermal spring or going out in the blazing sun in the summer. Where I really like to go is the sauna. All types of sauna work, even though the effects differ depending on whether you’re using infrared or heated rocks – but the principle is the same. The main benefit is that sweating cleanses our bodies via its largest detoxifying organ, the skin. The second and third most important benefits (and there are a whole lot more besides) are an improved cardiovascular system and the so-called heat shock proteins the body forms. The sauna is, to put it simply, a boot camp workout for our cells. There are mind-blowing studies from Finland about how effective regular sauna visits are. The result is up to 40% lower mortality rates. In other words, during the reference period – the study ran for more than 20 years – regular sauna-¬goers reduced their risk of death by almost half.

What should i do?

My lab has an infrared sauna that I use several times a week. Sometimes I treat myself to a hot bath one to two hours before going to bed as perfect preparation for a good sleep. But, beware, heat and digestion do not make good bedfellows. Don’t go to the sauna for two, or even three, hours after eating. Heat means stress for the body, and you don’t digest well when stressed.

Who knows more?

Johannes Kettelhodt, the mastermind behind the Clearlight infrared cabin. He and his team have achieved something special. They make their saunas without creating any electric smog. That is a significant help as the body detoxes.

COLD: Inflammation’s natural enemy

What’s in it for me?

Inflammation can be a good thing because it triggers an alarm signal in the body at the start of a healing process. An injury doesn’t heal despite the inflammation; it heals because of the inflammation that forms around it. But inflammation can do serious long-term damage if it goes on too long. Low-threshold inflammation is definitely not something you want to have in your body, and the cold helps reduce it, while accelerating regeneration after sport and injury and improving the immune system. it stimulates the vagus nerve and with it our heart rate variability and ability to relax.

What should i do?

I take a five-minute ice-bath where the water is about 3°C almost every day in a repurposed deep-freeze in my lab. But how to get started? The easiest tip for beginners is to alternate your showers. At the end of your morning shower, just let the water run cold for 30 seconds and then do another 30 seconds in warm water. The hot-cold alternation is also very effective for recovery after sport. A little tip for amateur bodybuilders: taking a cold shower for longer than ten minutes (in 10°C water) or an ice-bath for longer than three minutes (in 3°C water) after training will make you recover more quickly, but it will also slow down muscle growth quite a lot, so take a shorter cold shower or only do the next cold therapy the following morning.

Who knows more?

Josephine Worseck, a doctor of molecular biology from Berlin, Germany, who specialises in the Wim Hof method. She’s also the author of a groundbreaking German-language book—Die Heilkraft der Kälte [The Healing Power of Cold]—which I thoroughly recommend, along with her workshops. There’s also a lot of content on Josephine’s website at: josephineworseck.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

How I Use Biohacking to Overcome Burnout at Work

Work stress resulted in depression and led this entrepreneur to seek new solutions.

By Simon Lovell October 28, 2021

Opinions expressed by Entrepreneur contributors are their own.

This article is a repost which originally appeared on Entrepreneur

Edited for content

When you’ve spent so many days in front of the computer screen anxious, mentally exhausted and unable to focus on the work you love, you start to look for answers. 

My build-up to burnout at work started with low-level stress, which then increased to anxiety. I would stay up late at night, force myself into bed and then get interrupted sleep, causing me to be grumpy the next day.

Over time, this lack of self-control manifested in irritability, anger and a lack of confidence, increasing my use of cigarettes, alcohol and anything else to block me from feeling my emotions because I couldn’t handle them. I was in denial about what was happing in my personal relationships and constantly blamed the people around me without taking responsibility for my own mental health.

Eventually, this disconnection from my body led to self-doubt and social isolation. When people would invite me out, I would use two excuses: “I’m too tired” or “I’m too busy.” These were lies to protect me from being around people because I couldn’t handle the feelings that would come up when trying to connect with others. 

The final stage of this aggressive attack on my true self was pushing those closest to me away. Unable to understand myself, I started to question who I was as a man, confused about my identity and desperate for answers. I was not present; I was preoccupied with my overactive mind and self-judgment.

That’s when I turned to biohacking. 

Biohacking entails hitting a challenge or number of challenges from multiple angles until you come up with an optimum solution. Sometimes, this can be a very costly journey, as it was for me. I have invested over $250,000 to “sort myself out.” But I got the results I wanted, and once I did, I was determined to see if the process could help other people too. 

My clients, who are working in very demanding roles, need to be at their best, and when their burnout is causing pressure at home, that’s normally when I get the message to help. They don’t understand how their brain works and need a plan to get back into the zone.

Here’s what happens when I’m working specifically with someone who is successful and need to get him or her back on track within days.

Biohack No. 1: Supercharging meditation 

If you are going through a serious illness and are told by your doctor to go to the hospital for a five-day treatment that will preserve your ability to walk, you’re going to do it. Often, that’s not the case when meditation is the prescription. 

Many business owners are inconsistent with meditation because they don’t understand the significant impact that daily meditation at a certain time can have on reducing burnout and speeding up recovery. If you meditate for two days, then feel a little better and go back to your normal habits, you did little to rewire yourself or shift your consciousness — just like eating spinach twice will not make you lean (or Popeye). The brain requires strong and frequent action to forge “synaptic strength.” 

When I’m guiding my leaders through specific meditations (before they start work is key), it’s not just about the type of meditation: It’s about the consistency and actions that are taken afterward that also create a shift away from burnout. But variety is key in biohacking.

In the early stages, guided meditations are better for newcomers to meditation, especially entrepreneurs who have struggled in the past with being consistent. The mind wanders too much when there are simply sounds and music. If they are too “boring” for the ego early on, the impatient entrepreneur’s mind will sabotage the long-term benefits. It’s a trap so many fall into. I once did too. 

Biohack No. 2: Awareness elevation

Neuroscience teaches us that education alone isn’t enough to change us. The best example of this is courage (a key part of bouncing back from burnout). You don’t become a courageous person from reading about courage. However, someone can bring awareness to a part of your personality that you may not be aware of, and then you get the opportunity to take a different action. If you always give your friends advice and get frustrated with nothing changing, it’s likely because of this very principle. People have to want change badly enough to enact it. 

We can start to overcome burnout at work quickly when we get the right education and then act. When this happens over a sequence of days, this backs up the already shifted energy in the morning (via meditation), which acts as a baseline for conscious actions. Without this, the actions are less likely because energies such as fear are still active in the nervous system. The body needs to feel safe to take action, which is a major factor in continued procrastination. 

Biohack No. 3: Breaking the “stuck” cycle

When stress and disconnection build up to a level that robs others of our presence, we get caught in a repetitive cycle doing the same thing over and over again. This creates more frustration. When I’m guiding my clients back into flow, peace and ease in their business, to support the first two biohacks, I’m giving them specific micro-actions every day so that they alter what can become a mundane routine. 

This could be as simple as trying out a different coffee shop, but builds over time until that spark and variety of life is injected, and the mind also starts to shift from its “mind-set-point.” When you hear “change your mindset,” it’s really about changing your actions, which comes from a different energetic system. Then, when we feel good about what we just did or revisit what we once lost, we go back into business with that fire, happiness and love that were temporarily lost because of the disconnection between the mind and the heart.

These elements work on their own and together, much like a truly healthy smoothie; one ingredient can work well, but it’s better to shoot for the ideal blend that works together for optimum results, especially if you want to be back to your best.

If you’re reading this and feel compelled to take action, yet continue not to act, you’re training yourself to repeat the same inaction. Do something now. There is a window of opportunity that was just opened for you.

Written By
Simon Lovell
Entrepreneur Leadership Network Contributor

Simon Lovell’s clients hire him to develop their emotional superpowers for next-level success and happiness. He is the creator of the Super High-Performance Formula and author of ‘The Black Ball: Does Anybody Else Have A Secret?’

The MMA fighter who beat up a tai-chi master didn’t win the fight

The MMA fighter who beat up a tai-chi master didn’t win the fight

By Ephrat Livni

Senior reporter, law & politics, DC.
Published May 20, 2017This article is more than 2 years old.

This article is a repost which originally appeared on QUARTZ

Edited for content.

The fighting monks of Shaolin Monastery in the Pagoda Forest on Song Mountain in China are globally adored. They’re real but have been made mythical in countless martial-arts movies and the Wu Tang Clan’s hip-hop.

Now, their ancient arts are allegedly threatened by the new. The Shaolin fighting tradition, specifically tai-chi, just lost big time against mixed martial arts, or MMA, in a brisk showdown in China, a battle that was offensive to the government and others. The quick pummeling violated traditional codes of conduct, and the winner, Xu Xiaodong, has gone into hiding, so grave is the situation.

The loss ostensibly also calls into question the relevance of the ancient art of the loser, Wei Lei, practitioner of the “thunder style” of tai chi.

Any such claim may be shortsighted–with all due respect to the fast, loose, and furious MMA fighting style. After all, MMA is new. Shaolin’s Zen monks have been practicing for 1,500 years.

Penis Health: 38 Things to Know About Maintenance, Safety, and More

Penis Health: 38 Things to Know About Maintenance, Safety, and More

Everything You Need to Know About Penis Health

Medically reviewed by Stacy Sampson, DO on March 26, 2019 — Written by Sian Ferguson

This article is a repost which originally appeared on HealthLine

Edited for content

What this means

When most people think about penis health, they think about sexually transmitted infections (STIs) and erectile dysfunction (ED).

While these conditions can certainly affect the health of your penis, penile health is about so much more than that.

There are many different things that can affect the health of your penis, including your hygiene practices, lifestyle changes, and any underlying health conditions.

Here’s what you need to know to keep your penis in tip-top shape.

What affects penis health?

Many different things can affect penis health. And by “penis health,” we mean:

  • your ability to urinate comfortably
  • your ability to get or maintain an erection
  • your fertility

Penis health also includes avoiding certain health conditions, such as penile cancer and STIs.

The following factors can affect the health of your penis:

Hormone levels

ED can be caused by hormone imbalances, such as a low testosterone level. Low testosterone levels can be caused by a number of different factors, which we’ll discuss in this article.

Age

As you age, you’re more likely to experience sexual dysfunctions like ED. This is partly because your testosterone level will naturally decline over time.

Health conditions

High blood pressure, diabetes mellitus, and certain neurological conditions can cause ED. Psychological conditions such as anxiety and depression can also exacerbate ED.

Sex

If you want to have sex without a condom, ensure that both you and your partners are tested regularly for STIs, or remain in a monogamous relationship with someone free of STIs.

Otherwise, correctly using a condom every time you have sex is the only way to reduce your risk.

Rough sex can also harm your penis. For example, pulling back the foreskin abruptly can tear it. Accidentally bending your erect penis can cause a traumatic penis fracture.

Medication

Some forms of medication can increase your chances of ED. Speak to a doctor or other healthcare provider if you think your medication is causing ED or other sexual dysfunction.

Hygiene

Practicing good hygiene is essential for your health. Wash your penis and groin area often to keep it clean.

Poor hygiene can cause a build-up of smegma, an oily, malodorous, and irritating substance that is known to occur below the foreskin.

If smegma builds up, it can cause inflammation to the adjacent skin. This can be uncomfortable and can be a cause [of] balanitis, a condition where the head of the penis becomes red and inflamed.

Even with a circumcised penis, less than ideal hygiene can lead to penile irritation and inflammation, including balanitis.

General tips

Penis health needs a holistic approach. In other words, taking care of all aspects of your general health is important for the health of your penis. This is especially important since a range of different health conditions can affect your fertility and penile health.

Stay hydrated

Hydration is important for your overall health, as well as the health of your penis. There might be a link between dehydration and ED, so try to get about two liters of water a day.

Eat a balanced diet

A balanced diet is key in helping you reduce your chances of developing diabetes and heart disease, both of which can cause ED.

One 2016 study conducted among 25,096 subjects looked at the relationship between ED and flavonoids, which are mostly found in vegetables and fruit.

Researchers found that the subjects who regularly consumed flavonoids were less likely to develop ED.

Certain foods may also boost your testosterone levels and improve your fertility. This includes:

  • spinach
  • spicy foods with capsaicin
  • avocado

Get regular exercise

Moderate physical activity can reduce your chances of ED.

One 2015 study looked at people with ED and a recent myocardial infarction, commonly referred to as a heart attack. It found that a home-based walking program can reduce ED.

Try exercising at least a few times a week — even a brisk walk every so often can improve your penile health.

Practice pelvic floor exercises

Pelvic floor exercises are often associated with vaginal health, but they can be helpful for everyone.

These exercises can improve your ability to get and maintain an erection, as well as prevent dribble after urination.

A small 2005 study on 55 people with ED found that pelvic exercises helped 40 percent of participants regain normal erectile function.

An additional 35.5 percent reported that, although they hadn’t completely regained normal function, their overall erectile function did improve.

You can do basic Kegel exercises by squeezing the muscles you use to urinate. Squeeze for five seconds, relax, and repeat for 10 rounds. Eventually, work your way up to 20 reps. Do this two or three times per day.

Maintain a healthy weight

Maintaining a healthy weight can reduce your chances of diabetes, high cholesterol, and heart disease, all of which affect your penile health.

Practice stress management

Practicing stress management is great for your overall health and the health of your penis.

Stress and anxiety can affect your sexual performance and fertility. Stress also increases your chances of developing cardiovascular disease, which can lead to ED.

Stress management techniques include:

  • deep breathing
  • spending time with loved ones
  • journaling
  • meditation

Practice sleep hygiene

Sleep is important for your vascular health, which affects your ability to become erect.

There seems to be a link between obstructive sleep apnea and ED, possibly because sleep deprivation can lead to low testosterone and other hormonal imbalances.

Avoid tobacco

Smoking cigarettes is strongly associated with ED.

A 2013 study showed that this possibly is because smoking disrupts your heart’s autonomic function, which in turn leads to ED.

Smoking can also decrease your fertility.

Drink alcohol in moderation, if at all

As with tobacco, excessive drinking can cause a number of health problems, which can in turn affect your penis health.

How to wash your penis

You can wash your pubic area using warm water and unscented, mild soap. Don’t use harsh soaps or scrub the area too hard, as the sensitive skin in the area can be irritated.

Make sure you:

  1. Wash your pubic mound and the skin around the base of the penis, as well as the skin between your thighs and your pubic mound. Sweat can collect here.
  2. Wash the shaft of your penis.
  3. If you have a foreskin, gently pull it back and wash it. This helps to prevent smegma build-up, which can lead to conditions like balanitis.
  4. Wash your scrotum and the skin around it.
  5. Wash your perineum (the piece of skin between your scrotum and anus).
  6. Wash near your anus and between your butt cheeks.

It’s best to wash your penis every time you bathe.

As you wash yourself, examine the skin around your groin for STI symptoms. This includes:

  • unusual discharge
  • rashes
  • blisters
  • warts

How to groom your pubic hair

Some people like grooming their pubic hair, while others don’t. Whether you groom your pubic hair or not is your decision.

If you’d like to remove or trim your pubic hair, keep your skin type in mind. This will help you avoid razor burn and other discomfort.

Shaving

Shaving is a painless way to remove hair. It’s important to take certain precautions to avoid getting a rash.

Shave in the same direction that your hair grows. Use shaving cream while shaving and apply cortisone cream after to reduce irritation.

Never share razors with anybody else, and disinfect yours before use. If you use disposable razors, replace them every so often.

Waxing or threading

Waxing involves applying warm wax to the skin and pulling the hair out from their follicles.

Threading involves twisting thread around the hairs and pulling them out by the root.

Waxing and threading can be uncomfortable — it all depends on your individual pain tolerance.

If done incorrectly, these removal methods can cause swelling and rash.

You can reduce your risk for discomfort by visiting a professional waxer or threader.

Chemical hair removal

Hair removal cream breaks down the proteins in hair so that it can be washed away and removed.

While it can be an effective way to remove hair, some people find that hair removal creams irritate their skin.

You shouldn’t use these creams if you have sensitive skin or chemical allergies.

If you do use hair removal cream, don’t apply it directly to your penis.

Trimming

If you don’t want to remove the hair entirely, you can trim it with a pair of scissors or electric trimmer.

Be sure to disinfect scissors before and after use. You should only use these scissors for grooming — using them for other tasks can spread germs.

How to prevent STIs

There are a number of ways to prevent STIs.

Get vaccinated

The Centers for Disease Control and Prevention (CDC)Trusted Source recommend that everyone gets vaccinated for human papillomavirus (HPV) around age 11 or 12.

Doing so at a young age — before you’re sexually active — ensures that you’re protected against HPV before you’re exposed to the virus.

But if you weren’t vaccinated as a child, you may still benefit from getting vaccinated as an adult. Talk to a doctor or other healthcare provider to learn more.

Get tested after every new partner

Many STIs are asymptomatic, which means that you won’t have any noticeable symptoms.

For this reason, it’s important to get tested before having sex with a new partner. Both you and your partners should get tested.

If you or a partner has an infection, you might be able to take certain precautions to prevent it from spreading between you.

For example, if you have HIV, your partner can take Truvada (pre-exposure prophylaxis, also known as PrEP) to help prevent them from contracting it.

Use a condom every time you have sex

Using a condom every time you have sex — oral, vaginal, or anal — is the best way to help prevent the spread of certain STIs.

If you don’t want to use a condom, ensure that both you and your partners don’t have any STIs.

If you suspect you’ve contracted an STI, try not to panic. Most are treatable, and it’s nothing to be ashamed of. Talk to a healthcare provider. They’ll help you find the cause of your symptoms and advise you on any next steps.

Common questions

At this point, you might have more questions about penis health. Here are some common concerns that many people have.

Does it matter if you’re circumcised?

Circumcision has its pros and cons. Whether you’re circumcised or not, it’s important to wash regularly.

If you have a foreskin, pull it back gently and clean it to avoid a smegma build-up. Circumcised penises are more likely to get chafed or irritated, so use loose-fitting, cotton underwear always.

Circumcision doesn’t affect fertility, but uncircumcised penises are more susceptible to STIs, as well as conditions like balanitis.

Practicing good hygiene and safe sex can reduce your chances of getting these conditions.

Does it matter if you’re a “grower” or a “shower”?

So far, there isn’t any scientific information that shows whether being a “grower” or a “shower” is better or healthier. Both are totally okay — so embrace whatever category your penis may fall into!

Is it normal for your penis to have a bend or a curve?

It’s normal for your penis to curve slightly, but if you have a significant bend and pain in your penis when it’s erect, you could have Peyronie’s disease.

This condition can cause some discomfort. It’s often caused by a traumatic injury.

If you’re concerned that you may have Peyronie’s, see a doctor or other healthcare provider.

Is “use it or lose it” true?

Many people believe that sex is a “use it or lose it” thing — that if you stop having sex, you’ll end up struggling to have sex.

While it’s true that frequent sex has many health benefits and can boost your sex drive, there’s no evidence that chastity can permanently or seriously damage your penis.

Is there such a thing as too much or too little ejaculate?

If you’re noticing that you are ejaculating a lower volume of semen than usual, it’s called perceived ejaculate volume reduction (PEVR).

This could be caused by a number of things, including depression, diabetes, and certain testicular conditions. It could also be a side effect of medication.

How can you maintain penis sensitivity as you age?

The tissue on your penis might lose sensitivity as you age. This could be caused by friction, so wear loose cotton underwear instead of tight, rough underwear.

How can you maintain your ability to get an erection?

Taking steps to reduce your risk of heart disease and diabetes — both of which can cause ED — can help you maintain your ability to get an erection.

What can you do to promote fertility?

Certain foods can promote fertility. For example, spinach contains magnesium, which can boost your testosterone levels.

Tomatoes and carrots can increase your sperm count and motility.

Other than that, healthy lifestyle choices help maintain fertility.

As outlined above, avoiding tobacco smoking and alcohol, eating a balanced diet, and exercising are all important for penis health.

Is it OK if your pee changes colors?

Your urine could change colors depending on how hydrated you are:

  • Clear urine could mean you’re overhydrated.
  • Yellow to amber urine is considered normal.
  • Orange or brown urine could mean you’re dehydrated.

Some colors might also be a cause for concern.

For example, bloody, cloudy, blue, or green urine could indicate that you have an infection or another health condition.

See a doctor if you’re experiencing unusual changes in color or consistency.

What if you start peeing more than usual?

Frequent urination could be a sign of:

  • urinary tract infection (UTI)
  • diabetes
  • interstitial cystitis

If you’re peeing a lot more than usual and you think something is wrong, contact a doctor. This is especially important if you’re experiencing a burning sensation during urination.

Is it normal for your penis to smell?

Your groin might naturally smell a little like sweat, as it’s common to sweat in that area. This smell can be reduced through daily washing.

However, the smell shouldn’t be pungent. An unpleasant-smelling penis could indicate that you have a condition such as:

  • UTI
  • yeast infection
  • balanitis
  • gonorrhea
  • chlamydia

If the smell doesn’t clear with careful washing, see a doctor for diagnosis.

What if your penis is sore or inflamed?

If your penis is sore or inflamed, it could be a sign of certain penis conditions. This includes:

  • balanitis
  • phimosis, a condition where the foreskin can’t be pulled back over the head of the penis
  • penile cancer, which is rare but serious

No matter the cause, pain and inflammation can be uncomfortable, so see a healthcare provider. They can help you find relief.

Is it possible to break or fracture you penis?

Although the penis doesn’t have bones in it, the term “penis fracture” is often used to refer to a penis injury where the lining inside becomes torn. This is often caused by rough sex.

If you fracture your penis, it will turn black and blue, flatten, and it may make a popping noise. This is considered a medical emergency and requires immediate attention.

When to see a doctor or other healthcare provider

Ideally, you should see a doctor once a year for a penile check-up.

Otherwise, you should seek medical attention if you experience:

  • bruises on the penis
  • yellow, green, or otherwise unusual penile discharge
  • swelling or inflammation of the penis
  • blisters, rashes, warts, or sores on or near your penis
  • burning, pain, or bleeding when you urinate or ejaculate
  • pain during sex
  • pain during an erection
  • difficulty getting or maintaining an erection

Check your groin for signs of infections and other conditions regularly.

If you have any concerns, don’t hesitate to speak to a healthcare provider. They can help set your mind at ease and advise you on any next steps.

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