Biohacking for Women: 13 Biohacks Tailored to the Female BodyLearn how to optimise your health with biohacking techniques tailored specifically to women. From sleep tracking and optimising hormone levels to practising grounding and meditation, these proven biohacks can help improve your overall well-being.
Ladies, let's talk biohacking! Did you know the mainstream biohacks out there are mostly geared towards men, and can do more harm than good for women? Luckily, there are many amazing women who do hard work researching, testing and spreading the word on how to hack female biology being different than men's. So grab a cup of tea and get ready to optimise your health with these hacks proven to work for your biology:
1. 😴 Track and optimise your sleep
The foundation of longevity and health for both women and men is a good, quality and quantity, night's sleep. And of course, you can't fix what you don't measure, so consider investing in a sleep tracker - our favourite is Oura Ring. See more about the benefits of sleep and how to fix your sleep cycle here.
2. 🌡️ Optimise your hormone levels
Hormones play a crucial role in regulating various bodily functions, such as metabolism, growth, mood, and reproduction. Hormonal imbalances can lead to a range of health problems, including weight gain, fatigue, mood swings, and even infertility. By taking steps to optimise your hormone levels through diet, exercise, stress management, and hormone replacement therapies (if indicated), you can help prevent these negative health outcomes and improve your overall well-being.
3. 🌞 Get your morning light exposure
Start your morning with some sunshine! It will help regulate your circadian rhythm, hormone production, and metabolism. By getting natural light exposure in the morning, you can help reset your body's natural rhythms and improve sleep quality, energy levels, and mood. This is especially important for women as light exposure can affect menstrual cycles and fertility too.
4. 🧖🏻♀️ Saunas and steam rooms
Use saunas and steam rooms to improve your cardiovascular health, reduce inflammation, and protect against cellular damage. Saunas increase blood flow, which can lead to improved muscle recovery, and the release of endorphins, which can help to reduce stress and anxiety. Additionally, saunas and steam rooms have been shown to help with detoxification, and improve skin health.
5. 🏃🏻♀️ Move your body regularly
Improve your cardiovascular health, strengthen your muscles and bones, and reduce your risk of chronic diseases by moving your body. Regular movement also promotes the release of endorphins, which can help reduce stress and improve mood. Your daily movement routine can be as simple as taking a brisk walk in nature, doing some yoga, or hitting the gym for some weight lifting.
6. ⚡ Practice grounding
Walking barefoot on the ground, sitting or lying on the grass, or even swimming in natural bodies of water can help regulate the body's electrical charge and promote healing. This can help you reduce inflammation, improve circulation, and promote better sleep. By practising grounding regularly, you can help your body and mind feel more balanced and in tune with the natural rhythms of the earth.
7. 🌿 Time in nature
Spend time in nature to reduce stress, improve mood, and boost cognitive function. Take a moment to breathe in the fresh air, soak up the sun, and listen to the soothing sounds of the earth to reconnect with the natural world and your inner self.
8. 👓 Blue light-blocking glasses
Wear blue light-blocking glasses after sunset to signal the body that it's time to wind down and prepare for restful sleep. Reduced exposure to harmful artificial blue light improves sleep quality and quantity, which is essential for maintaining hormonal balance and overall health.
9. 🙇🏻♀️ Train and sync your body and mind
Taking this holistic approach and connecting with your inner self can help you improve your physical health, reduce stress, anxiety and depression, enhance mental clarity and increase overall emotional resilience.
10. 🧘🏻♀️ Meditation & Breathwork
Practice meditation and breathwork to reduce stress, anxiety, and depression, improve concentration and focus, enhance emotional well-being, lower blood pressure, reduce inflammation, and improve overall hormonal balance. Give yourself just a few moments of stillness and see the transformation it can bring to your mind and body.
11. 💗 Increase your "love" hormone levels with more hugs, kissing and sex
Isn't this the best biohack that protects your body and brain? Oxytocin, known as the love and bonding hormone, not only makes you feel good, but it decreases the way your body and brain experience stress. Other ways to increase your oxytocin levels are by listening to music, doing yoga and meditating.
12. 🩸 Track and sync your menstrual cycle with your lifestyle
This will help you optimise your productivity, energy levels, and overall well-being. Understanding how your menstrual cycle affects your body, mood, and energy levels, and syncing your activities and even diet to match the phases of your cycle, can help you avoid burnout and fatigue. Ensure that you are giving yourself the care and attention you need throughout each phase of your cycle. Oura Ring x Natural Cycles partnership makes the best pair for this!
13. 📊 Get insights - track, test, and measure
This is the key part of your biohacking journey! Tracking and measuring your progress can give you a better understanding of your body and its responses to different biohacks and help you determine what works best for you. There are a lot of tools on the market now you should consider investing in from wearables to various tests and lab works, but it can be as simple as journaling to look for patterns for those on a budget.
Testing your GlycanAge will allow you to track progress towards slowing ageing, and help you understand how any lifestyle changes affect your unique biology. With the right data and insights, you can fine-tune your biohacks to optimise your health and longevity.
In honour of Women's Day, we're shining a spotlight on our favourite female biohackers who have done the hard work to discover what works best for women and their biology. Follow them on Instagram for more tips on how to hack your female biology:
- Angela Foster - A functional nutrition practitioner and executive health & performance coach. BioSyncing™️: Beyond Biohacking For Female Professionals & Entrepreneurs
- Dr Amy B Killen - An anti-ageing and regenerative medicine physician specialising in aesthetics and sexual medicine.
- Brittany Ford aka Biohacking Brittany - Registered Holistic Nutritionist
- Isabelle Schreuder - COO at Health Optimisation Summit, ADAPT Certified Health Coach & Nutrition & Public Health MSc
- Megha Gupta - Actor & Biohacker
- VisualChemistry - Health, Wellness & Skincare Lover
- Sara Chaves - Biohacker
- Dr Tamsin Lewis - Longevity & BioHarmony, founder of Wellgevity
- Samina Rind - Peripatetic heterodox polymath Fairy Godmother, contributing to human evolution and environmental stewardship
- Claudia Zaragoza - Biohacker, Exercise Physiologist, Functional Medicine CFMP & Registered Dietitian
- Nathalie Niddam - Longevity Biohacker, Personalised Health Coach, Nutritionist & Epigenetic Coach
- Yulia Mintchin - Founder of biohacking and anti-ageing platform Willbe
- Kayla Barnes - Biohacker & Certified Brain Health Coach
- Melina Gioia Vicario aka La Biohacker® - Pioneer of Biohacking in Spanish
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