Blog & Social Media

2023-02-04

Biohacking Stress: A Guide to Unlocking Optimal Performance and Well-Being

Stress affects the body through the release of stress hormones such as cortisol and adrenaline. These hormones increase heart rate, blood pressure, and blood sugar levels, preparing the body for the “fight or flight” response.

Chronic stress, on the other hand, is prolonged or repeated stress that lasts for weeks, months, or even years, leading to negative effects on mental and physical health. Chronic stress can lead to long-term health problems. Negative effects of chronic stress include increased risk of depression and anxiety, cardiovascular disease, weakened immune system, decreased cognitive functioning, weight gain, decreased fertility and sexual function, and digestive problems.
Biohacking is a method of optimising the body and mind to achieve greater wellness and there are several ways to biohack stress and reduce its negative impact:

(I think you will love and be surprised by number 20 on the list ;)

Bio-hacks for Stress:

1. Gratitude:
Practising gratitude helps to shift focus from negative experiences and challenges to positive aspects of life, which can improve mood and reduce symptoms of stress and anxiety. Studies have shown that gratitude practices, such as keeping a gratitude journal, can increase feelings of well-being, resilience and happiness, as well as reduce symptoms of depression. Additionally, expressing gratitude to others can strengthen social relationships, which is a known stress buffer.

2. Exercise and Physical Activity:
Regular exercise has been shown to help reduce stress by decreasing levels of cortisol, a hormone produced in response to stress, and increasing levels of endorphins, which are natural mood-enhancing chemicals. Physical activity can also help improve sleep quality, boost self-esteem, and provide a sense of accomplishment, all of which can help reduce stress and improve overall well-being. At least 30 min of moderate exercise 6 days a week with a 1/3 cardio and 2/3 resistance training split - cardio overtraining will increase cortisol. 

3. Sleep Hygiene and Quality Sleep:
Adequate sleep is essential for regulating stress levels and maintaining physical and mental health. Chronic sleep deprivation can lead to increased levels of stress hormones and decreased ability to cope with stress, while good sleep hygiene and quality sleep can help restore energy and reduce stress levels. Caffeine and alcohol can both disrupt sleep patterns and contribute to anxiety and stress. Alcohol is a central nervous system depressant that initially acts as a stimulant, but can ultimately lead to feelings of depression, exhaustion and decreased alertness. Additionally, alcohol disrupts sleep patterns, leading to poor quality sleep, which further exacerbates stress levels. Caffeine is a stimulant that increases heart rate, blood pressure and causes cortisol (stress hormone) to be released. This can lead to feelings of anxiety, restlessness and jitters. By limiting the intake of alcohol and caffeine, we can reduce the levels of stress hormones and improve our sleep quality, leading to a reduction in overall stress levels. Limit your consumption of both and after midday opt for decaf coffee and herbal teas instead. (A whole article on Biohacking sleep coming soon)

4. Deep Breathing, Mindfulness Meditation, Visualisation, and Affirmations:
Deep breathing and mindfulness meditation help reduce stress by encouraging focus on the present moment and calming the body’s physical and emotional responses to stress. By teaching individuals to recognise and manage their thoughts and feelings, mindfulness practices can improve emotional regulation and reduce stress levels. Recent research from Stanford Med shows that the most effective way to reduce stress at any time is to do five minutes of cyclic sighing at least once per day. How to do this: Inhale deeply through your nose and then before exhaling, inhale again, even just briefly, so that you maximise the inhalation. Followed by a long sighing exhale through your mouth until your lungs are completely empty. Repeat.
Visualising positive outcomes and calming scenarios can help reduce stress and improve mood. Meditation and positive affirmations are powerful tools for reducing stress and improving focus and can help you build confidence.

5. Social Support and Connections with Others:
Strong social connections and support from others can help reduce stress by providing a sense of belonging and emotional support, as well as a sense of perspective and optimism. Research has shown that having strong social relationships can protect against the harmful effects of chronic stress and improve overall well-being. Research has shown that social isolation is as detrimental to longevity as smoking. 

6. Good Nutrition and Hydration:
Eating a balanced diet and staying hydrated can help reduce stress by providing essential nutrients for physical and mental health, as well as boosting energy levels. Additionally, avoiding processed and high-sugar foods that can contribute to physiological stress can help improve stress hormone levels. Eat a mediterranean diet. Research shows protein supplementation is better with whey protein than collagen in terms of muscle hypertrophy, body fat composition, and BMI. 

7. Time Management and Prioritising Tasks:
Managing time effectively and focusing on what is important can help reduce stress by reducing feelings of overwhelm and increasing feelings of control. Setting clear goals and prioritising tasks can also help to reduce stress by improving productivity and reducing feelings of being overwhelmed.

8. Nature Exposure and Spending Time Outdoors:
Spending time in nature and exposure to natural light has been shown to reduce stress and improve mood by promoting relaxation and reducing symptoms of anxiety and depression. Additionally, nature exposure has been shown to improve cognitive function and attention, as well as boost overall well-being.
Negative ions (are atoms or molecules that have gained an extra electron and therefore have a negative charge) are naturally present in many environments such as in the air after a thunderstorm, near waterfalls, and near the ocean. Negative ions have been associated with several health benefits such as improving mood, boosting energy levels, and reducing stress and anxiety. They neutralise free radicals, revitalise cell metabolism, and enhance immune function. 

9. Laughter and Having Fun:
Engaging in activities that bring joy and laughter can help reduce stress by improving mood and decreasing levels of stress hormones. Laughing has been shown to boost immune function, relieve tension, and improve overall well-being.

10 Aromatherapy with Essential Oils:
Aromatherapy involves using scents, such as lavender, chamomile, and lemon, to promote relaxation and reduce stress and anxiety. Essential oils can be used through diffusers, in baths or as a massage oil. Studies have shown that certain scents can promote relaxation, reduce anxiety, and improve overall well-being.

11. Adaptogenic Herbs:
Herbs such as ashwagandha and rhodiola can help the body adapt to stress and improve overall well-being, but don’t have them in the morning because you want the morning cortisol peak. 

12. Progressive Muscle Relaxation:
Progressive muscle relaxation involves tensing and relaxing muscle groups one by one to reduce physical tension and stress. This technique has been shown to reduce symptoms of stress and anxiety by promoting relaxation and reducing physical tension.

13. B-complex Vitamins and Omega-3 Fatty Acids Supplements:
B vitamins play a role in regulating the nervous system and help reduce stress, anxiety and depression. Omega-3 fatty acids found in fish oil supplements can improve mood and cognitive function and also have anti-inflammatory effects, which can help manage stress.

14. Flotation Tank Therapy:
Floatation tanks are designed to create a sensory-free environment, with the high concentration of Epsom salt in the water allowing the body to float effortlessly. This reduces stimulation to the senses and provides a deep sense of relaxation, which can help to lower cortisol levels, reduce muscle tension, and decrease stress. The weightless environment in the tank also leads to a reduction in pain and tension, further contributing to a state of relaxation. Moreover, floatation tank therapy can lead to an increase in the release of endorphins, which are natural painkillers and mood enhancers.

15. Acupuncture:
Acupuncture is based on the concept of balancing energy (or qi) in the body to reduce stress and improve overall health. By inserting fine needles into specific points on the body, it is thought to stimulate the nervous system and release endorphins to help manage stress and promote relaxation.

16. Light Therapy and Exposure to Natural Light:
Exposure to bright light, especially in the morning, can help regulate circadian rhythms and improve mood and energy levels. Light therapy has been found to be effective in managing symptoms of Seasonal Affective Disorder (SAD) and depression. Avoid bright light and use blue-light blocking glasses after sunset. 

17. Therapeutic Massage and Bodywork:
Massage and other bodywork therapies can help reduce tension and promote relaxation. Touch therapy has been shown to release endorphins, which can help manage stress and improve mood.

18. Cold Therapy such as Cold Showers or Immersion:
Cold therapy has been shown to improve circulation and boost energy levels, immune system, and libido. It can also stimulate the release of endorphins and other mood-boosting neurotransmitters, which can help manage stress.
Cold showers or immersions can also help improve sleep quality, and reduce inflammation.

19. Music Therapy and Listening to Calming Music:
Listening to music that is calming and uplifting can help reduce stress and improve mood. Music therapy has been found to be effective in managing symptoms of anxiety, depression and stress and can also help regulate heart rate and breathing.

20. Sex and Intimate Social Relationships:
The research shows this one act can target almost all of the biohacks on this list :)

Biohacking stress through sexual activity and related practices provides a range of benefits, including:
  - Endorphin release: Sexual activity triggers the release of endorphins, which are natural pain-relievers and mood-enhancers in the body. 
  - Bonding and intimacy: Sexual activity can foster feelings of intimacy and connection with a partner, leading to increased social satisfaction and       a sense of support.
  - Oxytocin release: Oxytocin, a hormone associated with bonding and relaxation, is released during sexual activity.
  - Dopamine releases: Dopamine, a neurotransmitter associated with pleasure and reward, is released during sexual activity.
  - Physical exercise: Engaging in sexual activity requires physical exertion and can provide physical benefits, serving as a form of exercise.
  - Improved relationships: Sex can strengthen the bond between partners, leading to improved relationship satisfaction.

Combating stress through sex can also be enhanced by incorporating the following practices:
  - Deep breathing activates the parasympathetic nervous system, which is responsible for the body’s rest and digest response. When you take             slow breaths, it sends signals to the brain to relax and calm down, which can help reduce stress and anxiety.
  - Laughter and having fun boosts endorphins and improved mood.
  - Incorporating massage techniques to promote relaxation and reduce stress.
  - Using aromatherapy to help relax the mind and body.

It’s important to note that the benefits of sexual activity for biohacking stress vary from person to person and that sexual activity should be approached consensually and with care. In some cases, sexual activity can lead to stress, so it’s important to consider individual circumstances and to seek professional help if needed.

In conclusion, biohacking stress is about finding what works best for you and making small, sustainable changes to improve your overall health. Incorporating these simple biohacks into your daily routine can help you better cope with stress and lead a healthier, happier life.