What is Biohacking? Shall we talk about this new trend?

You've probably heard on social media or from a friend about new ways to improve your health, increase your energy, or sharpen your brain. Some people talk about special diets, others about strange exercises. "Biohacking" is a new term that is used to describe all of this. While this name may sound like a big, complicated thing to say, let's talk about it simply.

Simply put, what is Biohacking?

Biohacking is the practice of making small changes to your body or lifestyle to improve your health, brain function, or athletic ability. Just like hacking a computer to get the most out of it, the idea is to hack your body to get the most out of it.

There's a lot going on in this. On the one hand, there are simple things that anyone can do. For example, using a smartwatch to track how much sleep you've had, trying a new exercise routine, etc.

But on the other hand, there is also a lot of misinformation circulating online using this name. Some people think that this is some kind of shortcut. The idea that "you can get big health benefits by doing something small without having to work hard, without having to live a healthy lifestyle" is very appealing. But that's not always true.

So if you're thinking about trying Biohacking, it's very important to understand what it is, what actually works, and how to protect yourself.

What is 'Hacks' (Neurohacking) done to the brain?

This is part of Biohacking. But this focuses only on your brain . That is, things you do to improve intelligence and mental performance.

• Brain games
• Medications and supplements
• Changes in diet
• Biofeedback
• Electrical and magnetic stimulation
• Brain implants

What are the main types of biohacking?

Biohacking can have many goals. Things like losing weight, improving fitness, increasing productivity at work, and extending life. One thing they all have in common is that they are often do-it-yourself (DIY) things.

Biohacking is not a recognized medical field. Therefore, there are no specific specialties in this. However, it can be divided into several main categories.

1. Biohacking Diet (Dietary modification)

We all know how much what we eat affects our bodies and minds. Many biohacks are related to what we eat and when we eat.

• Special diets: Trying a diet like keto or Mediterranean, whether for weight loss or other health goals.
• Intermittent Fasting: Eating only for a few hours a day.
• Using an app: Logging what you eat in an app.
• Glucose monitoring: Using something like a ``Continuous glucose monitor'' to see how your blood sugar levels change throughout the day.

2. Lifestyle Modifications

These are changes to your habits.

• Exercising more.
• Prioritizing good sleep.
• Quitting smoking (this is one of the best things you can do).
• Learning new things keeps the brain active.
• Spending more time outdoors, with nature.

3. Mind-body Practices (methods that connect the mind and body)

These benefit both your physical and mental health at the same time.

• Meditation
• Mindfulness
• Breathing exercises
• Walking barefoot on grass or soil (Grounding).

4. Biohacking Supplements (Specialized Nutritional Supplements)

If you search the internet for Biohacking supplements, you'll find hundreds of products that promise to repair cells, cleanse the liver, speed up metabolism, and clear the mind. Let's take a look at what they claim to contain.

But remember one very important thing: Many of the claims about these supplements have not been scientifically proven. They are not regulated like regular medications. So there is no guarantee that they actually contain what they claim to contain or that they will produce the results they claim. Before you take any supplement, especially if you are taking medication for another condition, you should definitely talk to your doctor.

5. DIY Biology (Do-it-yourself science experiments)

This is the more extreme side of biohacking. Some people conduct scientific experiments from their garage or kitchen. For example, this includes finding ways to make drugs like insulin cheaper, conducting gene modification experiments, and implanting things like computer chips into the body. There are big questions about the safety and ethics of these.

Does Biohacking really work? Is it safe?

Simple things like exercising and getting enough sleep are safe and very beneficial for everyone. There are other biohacks that a healthy person can safely try.

But if you have a medical condition (e.g., high blood pressure, diabetes) or are taking medication, some things can be very dangerous. For example, stimulants are dangerous for someone with high blood pressure. If someone takes insulin and fasts, their blood sugar can get dangerously low.

Before you try any Biohack, research it thoroughly.

• Get information from reliable sources. Get information from the websites of medical associations, universities, and scientific institutions.
• Look into scientific research. If you're talking about something, see if there are any relevant research reports.
• Think twice if you're being sold something. Be suspicious if they say things like "100% guaranteed" or "secret ingredients."
• If something seems too good to be true, it probably isn't.
• Most importantly: talk to your doctor.

What are some scientifically proven biohacks?

Despite all the hype, there are a few biohacks that are scientifically proven and actually work.

• Sleep optimization: Numerous studies have shown that getting 7-9 hours of good sleep per day is very important for your heart, weight management, brain function, immune system, and mental well-being.
• Intermittent fasting: Studies have shown that this can help burn fat and lose weight. It can also help with diabetes control, memory, and blood pressure.
• High-intensity interval training (HIIT): This is a great way to get a good workout in a short amount of time. It involves doing a short burst of exercise, taking a short break, and then doing it again. It has been shown to increase strength, endurance, and reduce body fat.
• Meditation and mindfulness: These are great ways to reduce stress. For many people, they help reduce depression and anxiety, lower blood pressure, and help them sleep better.

Finally, don't expect quick fixes. "The best 'hack' is to listen to your body." The data from a smartwatch can be useful, but it's no substitute for what you feel inside, or the advice of a doctor.

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