Category Archives: recovery

Hacka din sömn med blåljusblockerande glasögon

Blåljus glasögon

Hacka din sömn med blåljusglasögon. För mycket blått ljus har visat sig kunna rubba din sömnrytm och även vara skadligt för din hälsa.Denna skada sker primärt genom rubbningar av den biologiska klockan (1) men det blåljusets höga energiintensitet har även visats som potentiellt skadligt för ögat och dess funktion(2).För att motverka effekterna av blått ljus från skärmar har vi på  Biohackning Collective utvecklat våra egna glasögon som blockerar upp till 90% av det blåa spektrumet.

Är blått ljus farligt eller varför skall jag blockera detta ljus?

Blått ljus är absolut inte farligt och kan dessutom vara nyttigt och uppgigande för oss .Men här handlar det mycket om rätt tid på dygnet och om att hitta en balans som funkar med den naturliga ljus cykeln. Att exponera sig för blått ljus på morgonen eller under förmiddagen är något som naturligt signalerar vakenhet. Men att sitta framför skärmar i inomhusmiljö med lysrör ger oss alldeles för stor exponering av det blåa spektret. Denna stora mängd blått ljus kan orsaka ögontrötthet som i längden kan leda till för tidigt åldrande av ögat sk åldersrelaterad nedbrytning av gulafläcken (3). När du på eftermiddag eller kväll dessutom sitter framför skärmen så kommer du lura hjärnan  att tro att det är fortfarande dag . Detta kan leda till minskad melatoninproduktion som i sin tur kan leda till problem med insomning eller till reducerad sömnkvalitet.

Lösningen på detta är antingen att reducera skärmtid inför sänggående eller att välja att försöka filtrera ut det blåa spektrumet ur ljuset . Genom att bära blåljusglasögon från Biohacking  Collective så kan du vara säker på att du inte exponeras av för mycket skadligt blått ljus. Vi rekommenderar att använda den modellen med orangea linser ca 3-4 timmar innan   sänggående för att optimera din sömn. Detta kommer självklart inte lösa alla dina problem om du har insomnia men kan vara ett steg på vägen.

Vad är blått ljus?

Solens ljus innehåller blått, rött , gult , grön och orangea ljusstrålar.Dessa förger blandas till flera nyanser  beroende på våglängdernas energi.Där synligt ljus (700nm-380nm) går från rött  till blått. Rött ljus är det som innehåller minst energi och blått är det mest energiintesiva inom det synliga spektrumet. Blått ljus (380-500nm) är alltså väldigt energiintesivt.

Denna energiintensivitet leder till att det krävs mer energi för ögonen att bearbeta det blåa ljuset.

Det har i flertal studier visat sig att denna ljusa intensitet kan leda till ögonproblem (5). Dessa ögonproblem kan tillslut leda till försnabbande åldersnedbrytning av gula fläcken.

Blått ljus och sömn.

Vår sömn och utsöndringen av sömnhormonet melatonin styrs av vår naturligt inbyggda klocka s.k. den cirkadiskarytmen (4). Melatoninproduktionen regleras av tallkottkörteln som in sin tur styrs av kroppens cirkadiskarytm. När vi utsätter oss för blått ljus på kvällen så kommer detta hämma vår produktionen av detta viktiga sömnhormon. Vilket i sin tur leder till sämre sömnkvalitet. Men det finns även andra effekter av en lägre melatoninproduktion då melatonin i sin tur bryts ner till andra viktiga ämnen som kam agera som antioxidanter (6).

 (1)Hatori, M., Gronfier, C., Van Gelder, R. N., Bernstein, P. S., Carreras, J., Panda, S., Marks, F., Sliney, D., Hunt, C. E., Hirota, T., Furukawa, T., … Tsubota, K. (2017). Global rise of potential health hazards caused by blue light-induced circadian disruption in modern aging societies. NPJ aging and mechanisms of disease, 3, 9. doi:10.1038/s41514-017-0010-2

(2)Tosini, G., Ferguson, I., & Tsubota, K. (2016). Effects of blue light on the circadian system and eye physiology. Molecular vision, 22, 61-72.

(3) Z.-C. ZhaoY. ZhouG. TanJ. Li.  Research progress about the effect and prevention of blue light on eyes December 2018

(4)Figueiro, M. G., & Rea, M. S. (2010). The effects of red and blue lights on circadian variations in cortisol, alpha amylase, and melatonin. International journal of endocrinology, 2010, 829351.

(5) https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

(6) Anna-Rebekka Ressmeyer, Juan C. Mayo, Veronika Zelosko, Rosa M. Sáinz, Dun-Xian Tan, Burkhard Poeggeler, Isaac Antolín, Beata K. Zsizsik, Russel J. Reiter & Rüdiger Hardeland (2003) Antioxidant properties of the melatonin metabolite N1-acetyl-5-methoxykynuramine (AMK): scavenging of free radicals and prevention of protein destruction, Redox Report, 8:4, 205-213, DOI: 10.1179/135100003225002709

ZebZebbas 5 Easy Daily Biohacks Everyone Can/Should Do

ZEBZEBBAS 5 EASY DAILY BIOHACKS EVERYONE CAN /SHOULD DO

Biohacking doesn’t need to be complicated this are some  of my basic hacks you can do that will change an optimize your life to the better.

 

clean clear cold drinkDrink H2O
As soon as you wake up drink water (preferable filtered) and lots of it ,your body has been without hydration during the night and you have lost water during your sleep both from sweating and breathing.
Put a pinch of Celtic Sea salt or Himalayan salt into the water to get back some of the minerals and salts lost during the night.
I like to mix both Apple Cider vinegar and lemonjuice into my water. This will also except rehydrate your body also stimulate you bowel.

abstract beach bright clouds

Get Sunlight 
The body is full of photoreceptor’s ready to receive all spectrums of light.
The Suns natural bluelight will wake your mind up and adjust your circadian rhythm and the infrared light will stimulate your cells to create more energy. Do this upon waking up while you drinking your morning water and you will feel energized and alert during the day. And yes even on cloudy and cold days.

pexels-photo-1657205

Shake or Drybrush
Stimulate the Lymphatic system by shaking your body, jumping up and down or using a drybrush. This will increase your blood circulation and get rid of toxins and waste fluids that’s been clogging up in your system and organs during the night make sure you drink lots of water afterwards to flush everything out.

 

 

 

hands-coffee-smartphone-technology

Airplane mode
When possible turn your cellphone on airplane mode as often as you can ,not just for the decrease of EMF transmitted from the phone but also from the unnatural stress to always be reachable,social media etc.                              Have a certain time during the day and of course during evenings and always at night when you are phone free , people can always leave a voice message or send you a text.

pexels-photo-1031698

Minimize stress by accepting that things are what they are 
If things happen during the day that get your cortisol or other negative hormonal stress reactions to increase.
Remember this- ask yourself if you can affect the situation ? If not …just accept the fact that things are the way they are, example – yes you will be late and there’s nothing you can do about it so why get extra stressed about the fact that your going to be late?!
just accept it and take a deep breath? This are small mindgames you can remind yourself of every time you feel that your getting stressed in situations you can’t affect ,this requires practice practice practice but after a while you will master it.

 

Rock the body right biohack

Bouncing babies


Rock and bounce your way to a better life. I am not talking rock music but the rocking of the body.
Looking at parents it’s a no-brainer that it works to soothe a child. Most people on this earth I believe have seen how the rocking of a baby in the arms of a parent helps to calm the child.

Adults bounce too

Even adults benefit from this type of rocking. Rocking of the body activates our parasympathetic system, namely our rest and digest system. Hence, rocking of the body helps us rest and recover better. When this system is used with the vestibular system gets we gets effects like; helping people with dementia, vertigo, increased mobility and pain management and improved recovery from surgery.

As a matter of fact, rocking chairs helped heart attack and stroke patients recover without permanent damage! This is according to  Dr. Heinrich Addleheim of the Kinetic Therapy Clinic. Who said “the body settles into a natural rhythm that harnesses incredible powers of recuperation and regeneration. We’ve seen cases of patients recuperating from heart attack and stroke – without any trace of permanent damage – simply because they used a rocking chair while they were recovering. I’ve seen people bedridden with arthritis who were up and around inside a week after regular use of the rocking chair. It can be used to cure colds, flu, diabetes and even some types of cancer. It’s not just a piece of furniture – it’s a remarkable medical device”.
I have to say that it sounds quite amazing indeed.

Furthermore, The Rocking Chair Therapy website give even more suggestions of what a bit of rocking can do for you. I am going to try the vertical version which is called rebounding.

Rebounding

To rebound you need a trampoline. The claims are similar to what you get with a rocking chair. Which is why I am inclined to try. Increased ability to recovery will help you perform better. On a website called Cancer Tutor they claim that rebounding exercise all the cells of the body due to the acceleration and deceleration of bouncing on a trampoline. It also boosts the immune system because of increased lymphatic flow.
Not to mention that were a study from NASA that shows that rebounding is a lot more effective than runnning. Referring to the same things mentioned earlier, while also being safer.

All these claims sounds too good to be true, yet to me it seems logical. But like a true biohacker, I simply have to try!

This post will be updated as I learn more from rebounding articles and experience!

References:
“How a rocking chair can help you heal – Body + Soul.” 17 Jun. 2016, https://www.bodyandsoul.com.au/health/health-news/how-a-rocking-chair-can-help-you-heal-/news-story/9f7db110575c8c7cddb9ebb58b8aa5c8.

“Rebounding: Science Behind the 7 Major Health … – Cancer Tutor.” https://www.cancertutor.com/rebounding/.

“The Research – Rocking Chair Therapy.” http://www.rockingchairtherapy.org/research.html.