What is Biohacking?
Biohacking is a sexy new buzzword in the fitness world, and it’s trying to tell you that you can unlock more performance and better health faster. It refers to using science, technology and lifestyle choices to go as far as we can with our biology, and it can be found around the world. Some of the things biohackers do can be pretty out there, but many of these hacks are easy, safe, and accessible tweaks you can make to your own life in order to get the most out of your fitness. Whether you’re an elite athlete or just looking to look and feel better in less time, use these biohacks to get you to your fitness goals faster. Below are some of the best and safest biohacks to help you improve fitness performance and recovery—and to keep your overall health in tip-top shape.
Improve Fitness with Quality Sleep
Get in Better Shape, Get Better Sleep
If some of the below sounds like your lifestyle, want to know how to expedite recovery without taking any recovery supersupplements? Nuitka It With Some Quality Sleep.
Sleep is the most powerful biohack we have for our health and our fitness and it is by far the one that most people just squander. “You’re building your body while you sleep, and good sleep is necessary for muscle repairs, energy restoration and hormone regulation (such as cortisol and growth hormone). Not only will it stunt your productivity, it will also put you at greater risk for injury and overtraining.
The Biohack for Better Sleep
Ensure that you receive 7-9 hours of sleep per night, and that it’s quality sleep.
- Keep your bedroom as cool, dark, and quiet as you can.
- Shut down exposure to blue light (from your phone, computer, etc.) at least 30 minutes before you go to bed.
- A sleep tracking app or gadget, such as the Oura Ring or Fitbit, could allow you to start monitoring your sleep cycles and potentially even tweak them over time to get better rest.
Why Better Sleep Works
One is that you produce growth hormone, which is essential for muscle repair, while you sleep. The other key hormone impacted by good, restorative sleep is cortisol, which benefits us in reducing stress and inflammation throughout the body. Get better sleep, bounce back more quickly, improved performance, and stay more focused when you’re exercising.
Anti-Inflammatory Foods to Improve Health
Understanding Inflammation
Inflammation is the way your body responds to injury or infection. But when it’s chronic, it has been associated with a whole host of health problems, including heart disease, arthritis, diabetes, and cancer. That’s why eating anti-inflammatory foods is a crucial part of staying well over the years. Fortunately, tons of delicious and healthful foods are packed with anti-inflammatory components that can help you meet your wellness goals by soothing long-term inflammation. Here are the best anti-inflammatory foods to add to your diet for a healthier version of you!
Omega-3 Rich Foods: Fatty Fish
Fatty fish like salmon, mackerel, sardines, anchovies, and herring are excellent sources of omega-3 fatty acids, which lower inflammation.
Berries: Antioxidant-Rich and Anti-Inflammatory
Berries like blueberries, strawberries, raspberries, blackberries, and cherries are loaded with antioxidants that combat inflammation.
Leafy Greens: Nutrient Powerhouses
Leafy greens such as kale, spinach, collard greens, Swiss chard, and arugula contain inflammation-fighting nutrients and antioxidants.
Nuts and Seeds: Healthy Fats and Antioxidants
Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are packed with healthy fats and antioxidants that reduce inflammation.
Turmeric: A Powerful Anti-Inflammatory Spice
Curcumin in turmeric has strong anti-inflammatory properties, helping reduce chronic inflammation and disease risk.
Olive Oil: Heart-Healthy and Anti-Inflammatory
Extra virgin olive oil contains monounsaturated fats and polyphenols, both known for anti-inflammatory effects.
Ginger: The Easy Anti-Inflammatory Root
Ginger contains gingerol, which effectively reduces inflammation, particularly beneficial for osteoarthritis and muscle soreness.
Green Tea: Antioxidant-Packed Drink
Green tea, high in polyphenols like EGCG, helps reduce inflammation and oxidative stress, enhancing overall health.
Tomatoes: Rich in Lycopene and Antioxidants
Tomatoes contain lycopene, a powerful antioxidant known for its anti-inflammatory properties, protecting against chronic diseases.