Hacks For Beginners
Getting started with bio hacking? Here are some easy lifestyle and nutrition recommendations.
Sleep
Good quality sleep is essential to maintain health and energy, and for allowing your body to heal and regenerate. You should aim for 7 to 9 hours of sleep per night. To facilitate good sleep, avoid caffeine, alcohol, and heavy foods at least 2 hours prior to bed time. Make sure you have a quiet, comfortable environment for sleep as well. More information can be found in this Mayo Clinic article: Sleep tips: 6 steps to better sleep.
Exercise
Try to include at least some moderate exercise several days per week. This can be anything from walking more to working out at a gym. The exercise will improve your circulation, heart, and lungs, and will help burn calories to maintain or lose weight. Here are some examples of simple adjustments to make:
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Park farther away from work or activities. This will force you to walk farther each day.
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Take the stairs instead an elevator.
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Do some simple calisthenics for 5 minutes, such as jumping jacks, wall push-ups, sit-ups, etc.
Nutrition
Limit the amount of refined carbohydrates you eat. This means less bread, crackers, chips, breakfast cereals, sodas, white rice, pasta and pastries. Replace those with items that more fiber and protein. Things like brown rice, eggs, fruit, beans, water, jerky, nuts, etc. You may get carb cravings when you first cut back, but your body will adjust. These changes alone will often lead to weight loss without any other life style changes if you are overweight or obese.
Hydration
Drink plenty of water! Enhanced waters are fine, but avoid artificial sweeteners if possible. Proper hydration helps all of your body processes, and can also promote fullness, which helps control hunger.
Listen To Your Body
Being in-tune with what your body is telling you can help promote overall wellness. For example, when you start to feel full, stop eating. If you are feeling sleepy, it's time to go to bed. If you are getting a head-ache from using your computer or phone, it's time to take a break.
See the blog for more helpful biohacking tips and information from the author.