From the Guidelines
The best biohack for overall health and wellbeing is a combination of a healthy diet, regular physical activity, and stress management, with a focus on maintaining a healthy gut microbiota, as supported by the most recent study from 2024 1. To implement this immediately, consider the following key points:
- Eat a variety of healthy foods from plant sources, limit processed meat and red meat, and choose whole grains rather than refined grain products, as recommended by the American Cancer Society 1.
- Aim to exercise at least 150 minutes per week, include strength training exercises at least 2 days per week, and avoid inactivity, as suggested by the American Cancer Society 1.
- Manage stress through techniques like exercise, meditation, or hobbies, and avoid unnecessary antibiotic use to maintain a healthy gut microbiota, as recommended by the 2024 study 1.
- Stay physically active, as regular exercise supports healthy digestion and can positively influence the gut microbiota, as noted in the 2024 study 1. A healthy diet and lifestyle can help reduce the risk of obesity, cardiovascular disease, and other age-related inflammatory diseases, as discussed in the 2024 study 1. Additionally, mindfulness-based interventions and positive psychological interventions can promote psychological well-being and support cardiovascular health, as found in the 2018 studies 1. However, the most recent and highest quality study from 2024 1 prioritizes the importance of diet and gut health in maintaining overall health and wellbeing. Therefore, focusing on a healthy diet, regular physical activity, and stress management, with a focus on maintaining a healthy gut microbiota, is the best biohack for overall health and wellbeing.
From the Research
Biohacking for Overall Health and Wellbeing
The concept of biohacking encompasses a wide range of strategies aimed at improving physical and mental health. When considering the best biohack for overall health and wellbeing, several factors come into play, including lifestyle interventions, nutritional advice, and stress management techniques.
- Lifestyle Interventions: Studies have shown that adopting a healthy lifestyle can significantly reduce the risk of chronic diseases and improve overall health 2. This includes maintaining a healthy weight, engaging in regular physical activity, and consuming a balanced diet rich in fruits, vegetables, and whole grains.
- Nutritional Advice: Certain nutrients, such as vitamin D3, have been found to play a crucial role in managing conditions like sleep paralysis and improving bone density 3. A plant-based diet with moderate alcohol consumption is also recommended for reducing cancer risk and improving outcomes after a cancer diagnosis 2.
- Stress Management: Techniques like meditation, yoga, and mindfulness-based interventions have been found to be effective in reducing symptoms of mild traumatic brain injury, including fatigue and depression 4. These practices can also contribute to better mental health and wellbeing by reducing psychological distress and improving quality of life.
- Healthy Lifestyle Score: Research has shown that a healthy lifestyle score, which integrates factors like diet, physical activity, smoking status, alcohol consumption, and BMI, is positively associated with mental health and wellbeing, as well as core markers of ageing like telomere length and mitochondrial DNA content 5.
Key Takeaways
- Adopting a healthy lifestyle can significantly improve overall health and wellbeing.
- Nutritional advice, such as consuming a balanced diet and maintaining adequate vitamin D3 levels, is crucial for managing certain conditions and improving bone density.
- Stress management techniques like meditation, yoga, and mindfulness-based interventions can reduce symptoms of mild traumatic brain injury and improve mental health.
- A healthy lifestyle score can be used to assess an individual's overall health and wellbeing, and is associated with favourable biological ageing.