Top 5 Brain Foods and their benefits “Brain food” is a non-scientific term that refers to everyday foods that have scientifically been shown to improve brain function when they are frequently consumed. Some people call these “smart foods” or even “genius foods.” Generally, brain foods are high in the following nutrients: Antioxidants – fight against oxidative stress and free radicals in the brain. Polyphenols – beneficial plant compounds with antioxidative abilities. Flavonoids (e.g., flavan-3-ols, flavones, flavanone and flavonols) Phenolic acids (e.g., rich in seeds and skin of the fruits) Polyphenolic amides (e.g., capsaicinoids in chili peppers and avenanthramides in oats) Isoflavones, neoflavonoids and chalcones (e.g., genistein and daidzein in...
Molecular Hydrogen – Benefits for Health and Performance Molecular hydrogen (H2 or MH) is the most lightweight gas and the lightest and most abundant chemical element. It can act as an antioxidant by suppressing free radical chain reactions, thereby reducing the production of reactive oxygen species (ROS). The therapeutic application of H2 as a free radical catalyzer was first documented in the 1970s. It was hypothesized that the underlying mechanism was through hydroxyl radicals scavenging by exothermic reaction (a chemical reaction in which less energy is needed to break bonds in the reactants than is released when new bonds form in the products) of H2 + ·OH = H2O...
What is NAD+ and how to boost it? NAD+ is a coenzyme found in all living cells and is necessary for the basic functioning of the body. NAD+ levels decline as we age, which is thought to be a contributor to the aging process. Nicotinamide adenine dinucleotide (NAD+/NADH) NAD was first discovered during yeast fermentation. Since its discovery, it has been found that NAD (nicotinamide adenine dinucleotide) is a major cofactor that partakes in virtually all cellular reactions. These include DNA repair, immune system function, ATP production and circadian clock function. NAD+ promotes energy production and enables cells to work properly. Dysregulation of the NAD+ levels has been...
Everything you need to know about vitamin D Vitamin D or Cholecalciferol (Vitamin D3) Vitamin D is an exceptional substance as it is in fact a hormone precursor or a hormone-like substance. Vitamin D, indeed, affects the work of more than 2 000 genes and 37 different organs through the vitamin D receptor (VDR). There are several different forms of vitamin D that influence the body in various ways and in different places. The forms of vitamin D include vitamin D1, vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Of these, vitamin D3 is the main active hormone, which is produced by humans through solar UVB radiation in the skin,...
How Does Food Affect Your Mind and the Brain? Efficient dietary interventions for brain health include knowing which functions and mechanisms are targeted and how to do it. In this article we cover examples of different neurological mechanisms that can be enhanced with food and changing your diet. This article is fairly long but very informative. Enjoy the read! Mechanism #1: Brain Network Functions are Enhanced by Diet The human brain has multiple networks that work in parallel and in an integrated manner to produce the perception of the world, emotional responses and thoughts. Some networks modulate perceptions, such as vision and hearing, and others are more involved in controlling cognitive...
Health Benefits of Intermittent Fasting & Time-Restricted Eating Intermittent fasting (IF) means fasting for a significant portion of the day (for example, 16 hours) and eating your daily food during the remaining window (for example, 8 hours). Intermittent fasting is closely related to time-restricted eating/feeding (TRF), where the main focus is shortening the daily eating window. In intermittent fasting, the focus is on fasting and its associated health effects, such as increased fat burn, keto-adaptation and autophagy. Intermittent fasting often includes cutting daily calories, whereas time-restricted feeding does not. Currently, however, these two terms are often used synonymously. The time of day when food is eaten affects body...
Silent Inflammation: How to Control It With Lifestyle? Silent inflammation lurks behind almost all diseases. In this article, you will learn what silent inflammation is and how it can be controlled by lifestyle. Diet, nutritional supplements, and other lifestyles significantly affect it. INTRODUCTION Inflammation and its activation, as well as the entire inflammatory system in general, are an important part of the body’s internal defense system. In the inflammatory process, the immune system recognizes and removes the harmful stimulus, after which the healing process begins. Inflammation can be roughly divided into acute and chronic (silent) phases. An acute inflammatory condition is usually caused by an external microbe, trauma,...
HDL and LDL Cholesterol: How Do You Optimize Your Blood Levels With Lifestyle? This article covers HDL and LDL cholesterols and their optimization with lifestyle including diet, nutrition, exercise, supplements and other interventions. If you want to get a comprehensive picture of cholesterol as a topic with its markers and want to understand how silent inflammation and insulin sensitivity also affect the development of possible cardiovascular disease, get Biohacker's Cholesterol Guide. HDL CHOLESTEROL High-density lipoprotein (HDL) cholesterol is a group of lipoproteins that carry cholesterol around the body. HDL cholesterol consists mostly of protein with a small amount of cholesterol. Approximately 20% of the serum cholesterol is bound to HDL. HDL is considered the...
Hyperbaric Oxygen - The Ultimate Regenerative Biotechnology Hyperbaric Oxygen is a novel type of regenerative biotechnology which utilizes the ideal gas laws, such as Henry’s, Boyle’s and Dalton’s to exert outstanding medicinal and therapeutic benefits which are unable to be accomplished by any other intervention, lifestyle or diet modification. Hyperbaric Oxygen is arguably one of the most exciting and versatile healing and anti-aging therapies of the modern-day. Hyperbaric Oxygen is extremely safe, drug-free and relaxing all at the same time. Additionally, it is non-invasive and painless. Hyperbaric Oxygen induces changes in oxygen availability which is one of the fundamental regenerative medicine paradigms. “The fundamental cause of all...
High Cholesterol and Atherosclerosis: Is There a Causal Relationship? Does high cholesterol cause heart disease and atherosclerosis? Do you need to avoid butter, and what about saturated fat? All about cholesterol in this article. Also order Biohacker's Cholesterol guide! INTRODUCTION Cholesterol is probably one of the most controversial, if not the most controversial, topics related to nutrition, medication, and general well-being. Cholesterol-lowering drugs are used more than ever, eggs are still being avoided because of the cholesterol they contain, and high cholesterol has become a detrimental factor over time. This interpretation has luckily been challenged in the past decade, and more extensive research data on cholesterol concerning heredity has become more...
Autophagy – The Major Cleaning System of the Body Cellular self-eating modulates immunity and the elimination of pathogens via autophagy. The body recognizes damaged cells and recycles them. Autophagy gets triggered in response to stress like infections, starvation, high exertion or certain compounds such as various phytochemicals. You can promote autophagy with positive stressors such as intermittent fasting, caloric restriction, regular sauna, exercise and cold exposure. Introduction When there is no food available, a cell is forced to break down parts of its reserves to stay alive until the circumstances change. This natural biological process is called autophagy. Even on a day-to-day basis, autophagy is activated between meals to maintain...
How to Optimally Support Glutathione Levels in the Body? Glutathione (the Master Antioxidant) Glutathione (GSH) is a large tripeptide composed of three independent amino acids (glutamic acid, cysteine, and glycine). It acts as an critical antioxidant in many organisms such as plants, fungi, protozoa, bacteria, and humans. The structure of glutathione allows it to act as both an oxidant (GHS) and a reducing agent (GSSG), thus regulating the optimal amount of oxidative stress in the body. However, glutathione levels may be depleted or significantly reduced if the body's oxidative stress is very high and plasma antioxidant capacity is clearly reduced. Image: Glutathione and its structural conformations. (A) Molecular structure of...
Antioxidants and Oxidative Stress – Too Much or Too Little? Oxidative stress is cell-level stress Oxidative stress is a natural biochemical phenomenon in the body, which when overexpressed, can lead to an imbalance in the cellular level that extends throughout the whole body. Oxidation stress can be viewed through a redox reaction (reduction-oxidation). It is a chemical reaction in which one or more electrons are transferred, in whole or in part, from one atom to another. In such a reaction, the electron-donating agent is oxidized and the electron-accepting agent is reduced. In practice, oxidative stress means that the cells are exposed to too much of the oxidation reaction. This imbalance...
6 Nutrients to Support Recovery from Exercise Many different nutrients help to recover from training. These include L-glutamine, curcumin, creatine, L-arginine, ubiquinone and carnosine. Read more in this article! L-GLUTAMINE Glutamine is a conditionally essential amino acid. In the bloodstream, it is the most abundant amino acid and makes up 30 to 35 percent of the nitrogen in the blood. The body can synthesize glutamine itself, but glutamine is also needed from the diet, especially in highly active individuals, chronically stressed and in various health conditions. Glutamine has several different roles in biochemical and physiological functions. These include: An energy source for cells (especially in the small...
Optimal Blood Sugar Management – the Key to Stable Energy and Disease Prevention The main physiological mechanism affecting the stability and general state of alertness during the working day is the regulation of blood sugar. Maintaining a stable level of blood sugar by refraining from overeating, continuous snacking and frequent meals is key to productivity and clarity of mind. Constant spikes and crashes in blood sugar are significant factors in mood swings. Hypoglycemia (low blood sugar) in particular can cause anxiety, irritability, and edginess, usually preceded by a significant drop in cognitive performance. Conversely, for diabetics, a high level of blood sugar is associated with impaired cognitive performance and negative moods. Blood sugar can reach...
An Overview of Different Breathing Techniques and Their Health Benefits Breathing and the regulation thereof have a great impact on the function of the autonomic nervous system. Deep breathing exercises are especially effective in reducing stress and tension. Extended exhalation effectively activates the parasympathetic nervous system which is linked for example to increased relaxation and recovery as well as lowered heart rate and blood pressure. RESPIRATORY CAPACITY AND TIDAL VOLUME Studies on mammals have found that the respiratory rate of each species (i.e. the number of breaths taken per minute) is in proportion to its lifespan. The higher the respiratory rate, the shorter the lifespan. For example, the respiratory rate...
The Health Benefits of Laughing, Crying and Hugging Remember when you last had a mirthful laugh? How did you feel after laughing? :) How did you feel when you last cried and let go of all the pain? Do you hug every day or maybe do you hate hugging? Read more about the health benefits of crying, laughing and hugging in this article! Laughing It is said that laughter prolongs life. Laughter combines rhythmic contractions of the diaphragm with other audible respiratory movements and various “growls” of laughter. Laughing expresses positive emotional states and responds to a surprising situation. Laughter can also be mixed with crying in strong emotional states. Hilarious...
Stress Sensitivity and Eustress – Can You Increase Your Tolerance to Stress? Stress sensitivity – inherited or learned? Regular pressure or load prepares you for future stressful situations. A person who experiences only a few stressful situations from day to day may be more susceptible to disease, as his or her immune system has not been strengthened enough in the face of surprising stressors. “When you embrace stress, you can transform fear into courage, isolation into connection, and suffering into meaning.” – Psychologist Kelly McGonigal The amount of overall strain is related to stress tolerance. It is often thought that stress is harmful and relaxation is good. This misconception has led to...
