Biohacking and self-development

2022-04-24 22:55:10 "Crocodile Breathing" - Unlocking the Body's Potential

This way you can train the diaphragm, the main breathing muscle of the body. In general, deep abdominal breathing exercises activate the parasympathetic nervous system and speed up the recovery process.

All you need to do is the following:

Lay on the floor face down, hands under your forehead, back of palms up.
Using your diaphragm, breathe deeply through your nose into your stomach.
You breathe correctly if your lower back rises and your sides widen as you breathe in.
Start with 20 breaths-exhales and increase gradually until you reach 100.
Organize on a ratio of 1 : 2 - so that one exhalation lasts twice as long as an inhalation. (e.g., 4 seconds for the inhale and 8 seconds for the exhale). Open / Comment

2022-04-24 11:25:29 Impact of the cooking method on the quality of the food

Obviously, baked potatoes differ from fries in their properties?

You can't talk about the harms or benefits of any food without considering how it is prepared.
For example, arguments about the benefits of the Mediterranean diet are meaningless without taking into account the culinary recipes and rules of food consumption.

By the way, the end products of glycation are not the only harmful consequence of cooking.

Grilling or stir-frying produces carcinogenic heterocyclic amines. And sausages and frankfurters have nitrites added to them, which turn into carcinogens when exposed to high temperatures. Open / Comment

2022-04-22 12:01:01 Practice mindfulness

A person must be able to recognize his moods, emotions and aspirations. Otherwise it will have a negative effect on mental and physical well-being.

By deeply understanding your feelings, motivations and behaviors, you will act more consciously and make better decisions as a result.

For example, try to grasp your motivation to exercise. When do you stick to your workout schedule and when don't you? Why?

There are numerous ways to develop mindfulness:
keeping a journal
meditation
mindfulness practice
self-analysis after certain activities or in the evening at the end of the day. Open / Comment

2022-04-21 10:38:13 Adjust lighting throughout the day for increased productivity

Do you know that lighting affects the quality of work? Tap into all of your resources to work more efficiently. Lighting has been proven to have a profound effect on our productivity.

Your workplace light should be as close to natural daylight as possible, not warm or too cold.

The optimal value is 4,500-5,000 K.
At the end of the work day, you can switch to warm light to relax and prepare for rest. Open / Comment

2022-04-20 00:47:17 Where does gut health begin?

This aspect is extremely important - if your gut isn't healthy, neither are you. It is the health of our gut that determines how well we:

get nutrients from food;
resist pathogens;
regulate hormones, etc.

There are many reasons why we can have intestinal problems, usually it's a superposition of many factors: stress, diet, lack of food culture, bad environment, medications, liver problems, etc.

It is important to remember: stress is the enemy of good digestion and the trigger of many gastrointestinal diseases. Open / Comment

2022-04-19 00:45:00 Identify allergens

We are not always aware of whether we have allergies. So, from time to time many of us feel discomfort in the stomach, but do not pay much attention to it.

However, this "harmless" moment directly affects brain function. The allergic reaction involves the same mitochondria that produce energy.

As a result, we have much less energy, which means our brains can't work at their full potential.

It is not always easy to know which foods cause an allergic reaction. Ideally, you should get a food intolerance test for the foods you eat frequently. Open / Comment

2022-04-17 23:00:01 The Fresh or Fried Method

This principle of time management was invented by blogger Stephanie Lee.

In the morning when you wake up, your brain is fresh and productive. Then it gradually loses its grip and gets "fried".

Hence, plan the crucial, responsible and energy-consuming things at the beginning of the day. And those that are easier and more pleasant leave for later.

It is better to make a list of cases for the next day in the evening and necessarily in chronological order. This way you won't get confused and will have time to do all key things before your brain has time to "fry". Open / Comment

2022-04-16 23:45:32 Never curl up after sleeping

Now many people will be surprised that such a seemingly harmless habit can lead to serious consequences.

That's because during sleep, the spinal discs absorb fluid as part of the natural rehydration process. This natural process limits the mobility of the vertebrae.

As a result, bending, twisting, and stooping immediately upon awakening is not only difficult, but potentially dangerous. It's better to stretch out properly. Open / Comment

2022-04-16 00:45:00 Circadian Rhythm and Health

Not everyone takes the circadian rhythm (our daily biological clock) seriously, not even realizing how much influence it has on our health, hormones, mood, sleep and digestion.

Our body has its own built-in clock, which is located in the hypothalamus in the brain. We have the ability to "reset" this clock every day.

Following the circadian rhythm allows our body to properly implement mechanisms to trigger cellular processes, such as insulin and cortisol production.

Here are some effective ways to optimize your daily routine according to your circadian rhythm:

Wake up at sunrise.

Block out blue light with special blueblockers glasses after sunset.

Exercise before 4pm.

Dinner at sunset.

Ground yourself when you wake up and before you go to bed.

Eliminate energy-consuming tasks and activities 1.5 hours before bedtime. Open / Comment

2022-04-14 23:00:01 Light and pleasant awakening

No need to think that a melody in the heavy rock genre at maximum volume will make your awakening effective.

On the contrary, it irritates the nervous system and forces the body to produce adrenaline, which, although invigorating, is short-lived. The release of adrenaline is always followed by a quick drop in energy and a bad mood.

Therefore choose a pleasant and light melody for your alarm clock and spend a few minutes in silence immediately after awakening.

This ritual will help your brain to tune in to the beginning of the day naturally without hormonal jumps (and you can listen to music on your way to work to create a good mood). Open / Comment