Common Immune Biohacks
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What is Biohacking?
"Biohacking is a crazy-sounding name for something not crazy at all—the desire to be the absolute best version of ourselves" - David Asprey
I am not going to dig very deep into each one of the biohacks, feel free to click on the links for more details
(Oldest Biohack Ever)
Being active physically and mentally is the oldest recipe for longevity.
Challenge we all face - type, intensity and timing of the activity we should chose:
- Endomorphs (slow metabolic type), may benefit from cardio and weight-loss activity with short rests (30sec).
- Ectomorphs (fast metabolic type), will do better with maximal resistant training with longer rests (1-2 min) and cardio work at a minimum, so they can build more muscle mass.
- Mesomorphs (the athletic ones with relatively efficient metabolism), need sport-specific training, often on high level and combined with competing.
Blood type is also a good indication when choosing the right activity. If you are:
- Blood type A – you may benefit from something spiritual – Tai Chi, Yoga, Pilates, isometric exercises and you may enjoy it more.
Intense exercise will increases your levels of the stress hormone cortisol and it will lead to muscle fatigue and stiffness. You do best by opting for calming activities that help you focus and protect your joints.
- Blood type B – you’ll enjoy group cardio workouts, that are slightly lower impact, like tennis or cycling, as well as resistance training .
- Blood type AB – gentle exercise like walking, hiking, golf, or dance will be beneficial.
However, you also tend to internalize anger, so yoga and Tai Chi can be helpful for keeping your mood level, and your muscles and joints balanced and fluid.
- Blood type O – you will benefit more from high-intensity cardio or power yoga.
So, we need to do some evaluation before choosing the right activity.
There is one rule that applies to everyone:
ROTATION (switching type, repetition, intensity) of the workout, so you will have constant progress without hitting a plateau, both mentally and physically
(Everyone’s’ Favorite Biohack)
Sleep is the most important factor for recovery and your general well being.
If you do not have enough or good sleep, your circadian rhythm goes out of balance, meaning the work of every single organ of your body is distorted.
Overtime this will lead to serious health issues.
How to get a good sleep:
- Sleep in complete darkness – get blackout curtains if necessary
- Sleep in a cold room – 65-68F
- Dimmer or change your light to red and spend at least 1 hr. without bright or blue light prior going to bed
- Supplement, if necessary, with magnesium (glycinate or l-threonate), melatonin, GABA, 5 HTP (together or separately in rotation)
Researches shows that sleeping on your left side, with some tweaks, is best sleeping position.
It helps the body release toxins, flushes lymphatic system, help the organs relax, slow down aging.
Still, in order to relax, and align the lower back, hips and shoulders in proper position, you will need a good pillow to support your neck.
In addition, place a pillow between your legs too, for an additional hip support
Another tip for better alignment: Get regular body work
I always recommend The Joint Chiropractic for chiropractic alignment. They have over 700 locations nationwide, that are open 7 days a week. You get a monthly membership that allows you to get quick weekly adjustment. Doctors are awesome, best of all – you don’t need an appointment!
For better sleep - eat your dinner for your age accordingly:
Age 30 – at least 3 hours before bed
Age 40 – at least 4 hours before bed
Age 50 and up – at least 5 hours before bed
- Golden milk (turmeric based)
- Moon milk (milk, cinnamon, honey)
- Adaptogenic milk (ashwagandha, milk, nutmeg, cardamom, honey)
- Chia drink (with or without milk)
- Herbal Teas (valerian, lavender, lemon balm, passion flower, chamomile, catnip)
- Tart cherry juice – high in B6
Get a good mattress
Avoid Off-gassing toxins (chemicals that are often in memory foams, causing upper respiratory problems, including stuffed nose, dry mouth in the morning, snoring, sleep apnea, allergies, asthma, weak immunity)
Along with the low room temperature (65-68F), you can get a cooling mattress, or a cooling pillow top for your existing mattress
Do some yoga and/or a deep stretch
Before bed (it will take away the physical tension and mental stress off your body)
Get a cool shower
Before bed will cool your body down, in the morning will energize you
Do it before showering, it will remove the dead skin and help the lymphatic system to move smoothly
Oil Pulling & Tongue scraping
These 2 Ayurvedic practices will also help the lymphatic system to get better work flushing out toxins
Take daily power naps
Daily naps can improve alertness, reduce stress, boost immune response, also very efficient in recovery and one of my fav hacks.
All you need is 20-40 min and an alarm.
Make sure you don’t go more than 40 min, or you will get sleep inertia, a headache and may end up even more tired.
Very popular among athletes or just early birds
Nature Reset (Forest Bathing)
Also called ECOTHERAPHY , a therapy that is used for treating Nature Deficit Disorder, which unfortunately is a very real nowadays, especially in kids and teens!
Mapping the brain, its shown that same amount of oxytocin is released being in nature and hugging a loved one!
And it could be any experience outdoors – a simple walk in the park, a hike, a campfire, growing a garden, get engaged in conservation activities in your community or on a global scale
Important benefit of getting out and in touch with nature is the gravity you can experience. That’s why being closer to ground level is healing and regenerates your cells. The opposite applies to be detached from ground level, like living on a penthouse, which can have quite rapid aging effect on your body! Great examples are NASA astronauts.
Fasting on nothing but water for three days and more can do wonders for your biology.
History shows, that Holocausts’ survivors are among rare centennials with very minimal brain deterioration due to aging.
When you skip food, your body gets rid of damaged white blood cells and turns on stem cell growth to replace your whole immune system with a brand new model.
Fasting for 72 hours was enough to negate the downsides of chemotherapy in cancer patients. The study also found that fasting inhibits PKA, an enzyme that may make you age faster.
With both Intermittent Water Fasting or the more extreme Dry Fast, please do the required preparation, be smart, never too aggressive.
Just take your time and enjoy the experience!
Diaphragmatic Breathing in particular, has many benefits:
- Immune boost
- Brain function enhancement
- Regulates Blood pressure
- Improves your posture
- Provides you with clean energy
- Each breath you take is sending signals to every single organ to get moving.
And remember, diaphragmic breathing is slow
It will calm you down, slow down the racing hearth and the mind, will balance you, and will cools you off.
Breath of Fire, on the other hand, is fast paced. It will warm you up and raise your oxygen level quick. That may make you feel little dizzy at the beginning, but it will go away with practice.
Other Benefits of Breathing
- Detoxifies Organs and Releases Toxins
Your body is designed to release 70% of its toxins through breathing. If you are not breathing effectively, you are not properly detox. It means, that other systems in your body must work overtime, which could eventually lead to illness. When you exhale air, you release carbon dioxide that has been passed through from your bloodstream into your lungs. Carbon dioxide is a natural waste of your body’s metabolism.
- Releases Tension
Think how your body feels when you are tense, angry, scared or stressed. It constricts you, your muscles get tight and your breathing becomes shallow. When your breathing is shallow you are not getting the amount of oxygen that your body needs.
- Relaxes the Mind & Brings Clarity
Oxygenation of the brain is reducing excessive anxiety levels. Breathe slowly, deeply and purposefully into your body. Notice any places that are tight and breathe into them. As you relax your body, you may find that the breathing brings clarity and insights, as well.
- Relieves Emotional Issues & Elevates Moods
Breathing increase pleasure-inducing neurochemicals in the brain to elevate moods and combat physical and emotional pain. Basically, all breathing techniques will help “flush” uneasy feelings out of your body, promoting adrenaline and endorphin production, also release of toxins fogging your brain.
- Relieves Pain.
You may not realize its connection to how you think, feel and experience life. For example, what happens to your breathing when you anticipate pain? You probably hold your breath, and breathing into your pain helps to ease it.
- Massages Your Organs
The same way yoga does with squeezing and twisting, movements of the diaphragm during the deep breathing massages the stomach, small intestine, liver and pancreas.
When you inhale air your, diaphragm descends and your abdomen expands. By this action you massage vital organs, and improve circulation in them. Controlled breathing also strengthens and tones your abdominal muscles.
- Increases Muscle Mass
Breathing is the oxygenation process to all of the cells in your body. With the supply of oxygen to the brain this increases the muscles in your body.
- Strengthens the Immune System
Oxygen travels through your bloodstream by attaching to hemoglobin in your red blood cells. This in turn then enriches your body to metabolize nutrients and vitamins.
- Improves Posture
Good breathing techniques over a sustained period of time will encourage good posture. Bad body posture will result of incorrect breathing so this is such an important process by getting your posture right from early on. Overtime, will see great benefits.
- Quality of the Blood
Deep breathing removes all the carbon-dioxide and increases oxygen in the blood and thus increases blood quality.
The digestive organs such as the stomach receive more oxygen, and hence operates more efficiently. The digestion is further enhanced by the fact that the food is oxygenated more.
- Nervous System
The brain, spinal cord and nerves receive increased oxygenation and are more nourished. This improves the health of the whole body, since the nervous system communicates to all parts of the body.
As you breathe deeply the lung become healthy and powerful, a good insurance against respiratory problems.
- Stronger Heart
Breathing exercises reduce the workload on the heart in two ways.
Firstly, deep breathing leads to more efficient lungs, which means more oxygen is brought into contact with blood sent to the lungs by the heart. So, the heart doesn’t have to work as hard to deliver oxygen to the tissues.
Secondly, it leads to a greater pressure differential in the lungs, which leads to an increase in the circulation, thus resting the heart a little.
- Weight Control.
If you are overweight, the extra oxygen burns up the excess fat more efficiently. If you are underweight, the extra oxygen feeds the starving tissues and glands.
- Cellular Regeneration
Breathing keeps you younger, by increasing cellular regeneration and reducing oxidative stress.
The oxygen we inhale reaches all 37 trillion cells that make up our body.
Each cell has specific compartments called mitochondria, which are the energy factories of our cells. They use oxygen to get the energy out of the food.
The more oxygen we take in, the more energy we get out! Insufficient oxygen means insufficient biological energy that can result in tiredness, fatigue but also life-threatening disease.
Again, air has the same function as the water, flushing toxic waste through your lymphatic system
Just like a glass of water in the morning will brings your pH level up, same as breathing.
Timing depends on intensity and individual lung capacity, but normally with mouth-chest breathing, same as Wim Hof’s technique, you will need 1-2 min to raise pH level up to 8-9
Final notes on breathing: Quality of air is crucial! If you can practice your breathing exercises outdoors, always better than enclosed spaces
Sun exposure is not only a fast and free way to boost your immunity.
- Will give you energy
- Higher serotonin level , that automatically brings your mood up
- Giving you protection from cell deformity (at certain times during day, of coerce)
- Improving your circadian rhythm
- Decreasing pain
- Raising your cognition
- Protecting you from neurocognitive disorders, like MS, Parkinson’s, Alzheimer’s, dementia.
And I’m not going to dig dipper on sun exposure benefits, its a vast subject to discuss, and here we are only focusing on boosting the immune system efficiency with easy, low cost or no cost fixes
Adaptability comes in two forms:
When you cut your finger or scrape your knee. Basically, you put your nervous system under stress. Allowing pathogens to get in your skin and adapt to that stressor overtime, you train and strengthen your immune system to be ready for the next combat situation
When you face emotional or mental challenges in your life and adapt to it without breaking down. Again, you train your mind to be flexible and mentally prepared for the next one. Its a part of the neuroplasticity. We are so lucky, we are able to adapt and mold our nervous system like this!
An analysis from recent research shows that meditation boosted the activity of hundreds of genes known to be directly involved in regulating immune response.
Well, in order to really tweak your genes, you would need an intense meditation marathon, but anyway we don’t need to change our genes here, only to boost immunity to a certain degree.
Nowadays, spiritual retreats are so popular, so are the researches conducted at these events.
Study involved 106 men and women, average age 40, enrolled in a meditation retreat conducted at the Isha Institute of Inner Sciences in McMinnville, Tenn.
Multiple blood samples were drawn from all the participants at several times:
- five to eight weeks prior to the retreat
- just before the retreat began
- three months after the retreat was completed.
The eight-day retreat provided all participants with vegan cuisine, and all followed a regular sleep schedule. Meditation sessions lasted 10 hours a day and were conducted in silence.
The result: Chandran and his colleagues found an uptick in activity involving 220 immune-related genes, including 68 genes engaged in so-called “interferon signaling.”
The study authors pointed out that such signaling can be key to mounting an effective defense against various health conditions , including cancer, multiple sclerosis , and COVID-19
It is proven that listening to and playing music can quickly increase the body’s production of the antibody immunoglobulin A and natural killer cells NKC (the cells that attack invading viruses and boost the immune system’s effectiveness).
Music also reduces levels of the stress hormone cortisol (huge benefit)
Your signature brain wave activity is unique to you. It has a distinct rhythm and pattern that has developed over time and through habit.
So, best advise for everyone that wants to keep the immune system in top shape, for general wellbeing and brain optimization is just Sing Out Loud, as much and as loud you can and enjoy! Your body will know what tone to pick!
Listening to different waves can help you develop new patterns and expand frequencies that you might be lacking or needing more of.
For example, if you have difficulty focusing – look at Beta & Gamma, or if you have trouble relaxing – explore theta, alpha or even delta
- Gamma waves
The fastest of the brainwave frequencies and signify the highest state of focus possible. They are associated with peak concentration and the brain’s optimal frequency for cognitive functioning.
- Beta waves
Range between 13-40 HZ , when you are wide-awake and alert. Your mind is sharp and focused. It makes connections quickly, easily, and you’re primed to do work that requires your full attention.
In Beta state, neurons fire abundantly, in rapid succession, helping you achieve peak performance.
New ideas and solutions to problems flash like lightning into your mind.
- Alpha state
It is an intensely pleasurable and relaxed state of consciousness , essential to stress reduction and high levels of creativity. Artists, musicians and athletes are prolific alpha producers; so are intuitive persons.
Well, this one is most elusive and extraordinary brain states you can explore.
It is also known as the twilight state, which you normally only experience fleetingly upon waking, or drifting off to sleep.
Theta is the brain state where magic happens in the crucible of your own neurological activity. But for most, being able to enter the dreamlike theta state without falling asleep takes meditation practice.
- Delta or D-waves
In this state, you are sound asleep.
D-waves are the slowest of all five brainwave frequencies and range between 0-4 Hz.
Slow Wave Sleep or SWS, is the deepest of sleep states, also play a vital role in health. Here, the brain begins producing very slow, large waves.
Even if your lifestyle doesn’t allow for the luxury of a full eight hours of sleep, a few hours of D-waves will trick your brain into thinking it’s had all the restorative sleep it needs.
Delta brainwave programs are an ideal choice for when you want to access your subconscious for deep and powerful reprogramming.
And …. that’s from me, for now!
Stay Healthy & Safe!