Have you heard of “biohacking”?
This increasingly popular concept refers to using evidence-backed self-help strategies to improve your health and performance. While many people use biohacking strategies for their physical health, there are also effective biohacking techniques to maximize mental health and cognitive ability. These strategies are based in science, and although they don’t replace necessary mental health treatment, they can be very effective when used alongside it.
Here’s some important information about biohacking your brain and how you can use these techniques as part of a more comprehensive mental health plan.
What is biohacking?
Biohacking, also known as “do-it-yourself biology,” is the term used when people borrow concepts from biology, nutrition, and other sciences to make changes to their bodies and lifestyles in an effort to improve overall health and well-being.
Merriam-Webster defines biohacking as “biological experimentation done to improve the qualities or capabilities of living organisms especially by individuals and groups working outside a traditional medical or scientific research environment.[1]” Basically, it’s when people who aren’t physicians or scientists use these concepts to try to improve their health. These “DIY” experiments are not conducted in labs; instead, they’re tested on people’s own bodies.
It may be the first time you’ve heard this relatively new term, but many forms of biohacking have been around for decades. Biohacking doesn’t need to involve drastic and potentially dangerous changes, like implants or drugs – it includes any change you make to try to get your body and/or brain to function more efficiently.
Some examples of common biohacking techniques include:
Intermittent fasting
Technology-assisted biohacking, like using smartwatches or fitness trackers
Taking supplements or vitamins
Sauna and steam room sessions
Meditation practice
Although biohacking is often used to improve the performance or health of your physical body, many people use biohacking techniques to improve their mental health as well. These techniques for the brain are often referred to as “neurohacking.” People use neurohacking techniques to:
Improve mood
Strengthen cognitive functions like memory and focus
Delay or prevent cognitive diseases, like Alzheimer’s
Manage stress and protect against its negative effects
Reduce fatigue and brain fog
However, it’s important to note not all biohacking methods are safe, and they can never replace professional mental health treatment for those who need it. Although some self-help or biohacking strategies can help people improve their overall well-being, you should always consult with a healthcare provider before making any drastic changes to your mental health treatment.
Lifestyle changes for mental health biohacking
Some of the best biohacking strategies for your mental health are simple lifestyle changes. Research shows hat these lifestyle habits are good for both your physical and mental well-being. By implementing them, you can “biohack” your brain and improve it’s functioning.
Biohacking diet for mental health
One biohacking lifestyle habit you can implement for your mental health is eating a healthy diet. What you eat significantly impacts every part of your body, including your brain. By eating (and avoiding) certain foods, you can improve your cognitive health and may even be able to lift your mood.
Some foods and nutrients you can eat more of to “biohack” your brain for optimal performance include:
Colorful fruits and vegetables, which are filled with antioxidants – and protect your brain from oxidative stress that can heighten your risk for depression
Foods rich in omega-3 fatty acids, such as fatty fish, nuts, and flaxseeds; omega-3s can reduce inflammation and promote the production of serotonin
Whole grains and leafy vegetables, which are rich in B vitamins
Probiotic foods like yogurt, kefir, and kimchi, which can help heal your gut (where many important neurotransmitters, including serotonin, are produced)
Overall, American diets – filled with processed foods – have been shown to increase your risk for depression and other mental health disorders, while the Mediterranean diet with fish, leafy greens, and healthy fats is associated with fewer mental health problems. You don’t need to go on a restrictive diet to biohack your brain – simply make healthy food choices that are nourishing for your body and your mind.
Biohacking sleep
Another effective way to biohack your mental health is to prioritize good sleep habits. Getting enough restful sleep every night not only helps you fight fatigue – it ensures that your brain is working as it’s supposed to.
Your brain needs sleep to:
Consolidate memories and learning; During sleep, especially deep sleep stages, your brain processes and strengthens memories and things you learned during the day, making them more likely to stick with you in the long run. This allows you to learn and retain information more effectively.
Regulate emotions and mood; Sleep deprivation can disrupt the balance of neurotransmitters in your brain, which influence mood. Adequate restful sleep helps regulate these chemicals, which can increase feelings of calm and well-being while reducing irritability and anxiety.
Flush out toxins that build up during the day; While you sleep, a glymphatic system kicks in – it essentially acts as your brain’s waste disposal. This system clears out toxins and cellular debris that accumulate during waking hours.
Most adults need 7 to 9 hours of restful sleep each night; if you’re sleeping this many hours and are still waking up feeling groggy or tired, you may not be getting quality sleep. If you haven’t already, prioritize getting enough hours of restful sleep each night – it’s one of the top biohacks for your overall health.
Exercise
Exercise is well-known to improve your physical and mental health, which makes it an excellent biohack. Exercise increases blood flow to the brain and stimulates brain cell growth and connections. This can improve your overall cognitive function and even protect you against some mental health issues like depression.
If you’re interested in neurohacking specifically, it can be helpful to know which types of exercise have been found to be the most beneficial for brain health:
Aerobic Exercise: This gets your heart rate up and blood pumping, delivering a surge of oxygen and nutrients to your brain. Activities like running, swimming, cycling, and brisk walking are all excellent choices. Research suggests aerobic exercise may be particularly effective in increasing brain-derived neurotrophic factor (BDNF), a protein that plays a key role in learning and memory[2].
Strength Training: Although traditionally used for physical health benefits, strength and resistance training can also be a brain booster. It may enhance executive function, memory, and working memory – all crucial for your overall brain health.
Coordination and Balance Exercises: Activities like dancing, tai chi, and yoga challenge your brain to coordinate movement and maintain balance. This mental workout can help improve cognitive flexibility and focus. These exercises can also be a form of mindfulness meditation.
What are nootropics in biohacking?
Nootropics, also called “smart drugs” or “cognitive enhancers,” are any kind of supplement, vitamin, or medication that potentially improves your brain health. Many people believe you can biohack your brain by taking nootropics.
Keep in mind, while some nootropics – like medications for Alzheimer’s disease or attention-deficit hyperactivity disorder (ADHD) – are FDA-approved for specific purposes, the use of nootropics in healthy people is controversial. Always talk to a medical provider before starting any medication or supplement. Remember, just because it’s natural doesn’t mean it’s safe.
Some nootropics you can get over-the-counter as supplements or in foods include[3][4]:
Caffeine
L-theanine
Omega-3 fatty acids
Centella asiatica
Ashwaganda
Maca
DIY brain stimulation techniques
Another way some people attempt neurohacking is through DIY brain stimulation techniques. But keep in mind many of the techniques you may find online – such as at-home neurofeedback or transcranial stimulation devices – are unproven at best. In some cases, they may potentially be dangerous or come with uncomfortable side effects. If you’re interested in brain stimulation therapy, it’s best to seek a professional who can deliver these treatment methods in a safe setting[5].
That doesn’t mean there are no ways to stimulate your brain in healthy ways. You can try:
Mindfulness meditation: This practice helps train your brain to focus on the present moment. It’s been found to reduce stress and improve cognitive flexibility. By quieting your mind and focusing on your breath or bodily sensations, you can enhance your brain’s ability to process information and regulate emotions.
Brain games: Engaging brain games can challenge your cognitive abilities in a fun way. These games can target areas like memory, processing speed, and problem-solving. While the long-term benefits of brain games for overall cognitive function are still being researched, they can be a stimulating way to keep your mind sharp.
Memory training: There are various techniques you can use to train your memory. These include mnemonic devices, visualization exercises, and spaced repetition methods. The Memory Palace technique is a popular biohack that helps you store and recall information. By actively engaging your memory and practicing strategies to encode and recall information, you can strengthen your memory pathways and improve your ability to remember things.
Holistic mental health treatment in Washington State
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Learn more about how we can help you become the best version of yourself.
1 – https://www.merriam-webster.com/dictionary/biohacking
2 – https://www.researchgate.net/publication/379783042_Effect_of_Regular_Aerobic_Exercise_on_Cognitive_Function_Depression_Level_and_Regulative_Role_of_Neurotrophic_Factor_A_Prospective_Cohort_Study_in_the_Young_and_the_Middle-Aged_Sample
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8080935/
4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9415189/
5 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6050584/
