Biohacking and Mental Health: Benefits, Risks, and What to Know
Biohacking is concerned with both physical and mental health, promising maximum wellness for those who want it. For this reason, biohackers are taking their health into their own hands, using the wealth of scientific information online to optimize their exercise routines, sleeping patterns, nutritional plans, and more.
But the real questions remain: Is biohacking safe? And does it really work?
This article explores the many practices you’ll find in the biohacking mental health world, and the evidence to support them. We’ll clarify the risks of biohacking and whether it really works for adults wanting to improve their mental performance by discussing:
- What biohacking is
- Different biohacking practices and whether they work
- How to use biohacking mental health practices safely
- The risks of biohacking for improving mental health
What Is Biohacking and Does It Work?
Biohacking is a broad category of health and wellness practices that aim to enhance the human body’s efficiency and longevity. It’s sometimes known as “DIY biology” because of the emphasis on using scientifically-proven methods.[1]
Biohacking belongs to the category of lifestyle psychiatry, which, instead of focusing purely on traditional medicine approaches, aims to improve well-being with healthy lifestyle habits. It’s often popular amongst people seeking physical health benefits, as well as those wanting better mental and emotional well-being.
There are numerous aspects to biohacking, and the field continues to grow. From intermittent fasting to wearable technology, biohackers are trying to optimize many aspects of their daily lives.1 In fact, you may even be undertaking a biohacking mental health approach without realizing it.
As biohacking is an unregulated field that takes influence from many different techniques and approaches, it wouldn’t be right to definitively say that it works or doesn’t work. Plus, it’s not just scientists carrying out experiments in labs; many people are doing DIY biohacking at home, making their results difficult to quantify.[1]
When thinking about whether biohacking is effective for improving mental health, it’s best to examine each approach to biohacking separately. We’ll now explore the main types of biohacking you may encounter, what they involve, and what the science has to say.
The Different Biohacking Approaches and Their Efficacy
You may already be attempting a few of the following biohacking mental health optimization techniques, or might be considering implementing them. Here’s an outline of each and how they work.
Nutrition
Nutrition is a popular part of the biohacking world, with many branches into specific niches.
One such niche is nutrigenomics, an area that focuses on how food impacts our genetics. The science behind this is well-grounded, and the evidence linking certain diets to health and diseases is growing. However, the impact of certain foods on genes can vary from person to person, so what works for some might not work for others.[2]
Another nutritional approach is intermittent fasting, whereby one goes an extended period of time without eating each day. This is typically around 12-16 hours and is thought to improve one’s metabolism, weight, heart health, and diabetes risk.1 There is evidence to support these claims, but those with type 1 diabetes or a history of eating disorders shouldn’t try intermittent fasting.[3]
Sleep Optimization
A popular aspect of biohacking for sleep optimization is the idea of sleep chronotypes, whereby people have a natural preference for when they should sleep and when their energy levels are highest. Typically, there are four sleep chronotypes based on different animal patterns. These are:[4]
- Lion: These people are most productive before noon, rising and sleeping early.
- Bear: With energy levels that follow the sun, Bears change their patterns with the seasons, rising with sunrise and tiring at sunset. They’re most productive in the middle of the day.
- Wolf: Sometimes known as night owls, Wolves tend to wake up and sleep later due to bursts of energy in the evenings.
- Dolphin: These light sleepers tend to have more difficulties with sleep, irregular energy levels, and constantly changing sleep patterns.
Some biohackers are interested in optimizing their sleep for mental health benefits, and with good reason. Evidence does suggest that those with evening chronotypes (that is, Wolves and Dolphins) are more at risk of mental health difficulties.[5]
Having an understanding of these could certainly be helpful for those dealing with mental health issues, but it’s unclear how chronotypes can be “hacked” if they are fixed.
Technology
Research finds that 67% of people in the UK track at least one aspect of their health, such as exercise or heart rate.[4] Things like smart watches are used for many purposes, such as tracking athletic performance, energy fluctuations, stress levels, and reproductive health. Companies are even developing technology that can be implanted into the body for health monitoring.[1]
Later, we’ll discuss the risks that can arise from technological health monitoring.
Nootropics
Also known as “smart drugs,” nootropics are a popular form of biohacking. These are tablets, foods, drinks, and supplements for cognitive enhancement. Often, they contain creatine and caffeine.[1] Further, things like lion’s mane, shilajit, and ginkgo biloba are promoted as natural supplements that can boost clarity, focus, and memory.[4]
Nootropics are proven to have cognitive boosting properties, whether it’s by improving blood flow and oxygen to the brain or by inducing brain-repairing processes. Additionally, natural (not synthetic) nootropics are used to treat people with Alzheimer’s, Parkinson’s disease, and dementia. They don’t work instantly from a single dose, but for consistent effects, should be taken regularly for an extended time.[6]
Those wanting to take nootropics for mental health benefits should know that, as these are natural substances, their strength will vary depending on where they’re grown. You should always consult your doctor to find out about possible conflicts with medication.[6]
Cold Water Immersion
Cold water immersion, also known as “cold therapy,” is another popular aspect of biohacking. Often combined with sauna-bathing, cold water immersion involves slipping into a lake, bath, or shower that’s typically below 59F. It is popular for both physical and mental health benefits, as it’s thought to be therapeutic for the immune, cardiovascular, and hormonal systems.[1],[7]
Physical benefits aside, cold water immersion is thought to have powerful effects on mental health because of how our bodies respond to low temperatures. Many people with anxiety and depression use cold water therapy to experience elevated mood and increased resilience to stress.[7] This is because the benefits of cold water immersion are thought to be brought on by the rush of dopamine, adrenaline, and noradrenaline, which provide a post-swim “high.”[7]
Furthermore, cold water activities are often social, such as those involving a local wild swimming group. This can be extremely therapeutic for those missing out on camaraderie and togetherness in their daily lives.[7]
Light Therapy
Light is another popular aspect of the biohacking world because of its power over sleep, energy levels, and mood. This effect can be seen in how light exposure is used as a treatment for seasonal depression and seasonal affective disorder (SAD).[8]
As a well-evidenced approach, light therapy is used by biohackers in multiple ways, including using light boxes at home and prioritizing morning walks.
Meditation
Many biohacking enthusiasts believe in meditation as a key part of their wellness routines. There are many reasons for this: not only is meditation associated with improved sleep, stress reduction, and better cognitive function, but some suggest meditation actually causes structural changes to the brain.[9]
As a brain optimization strategy, mindfulness is a reliable and safe activity for most people. However, if your mental health symptoms get worse from meditating, cease practicing immediately and reach out to your primary care provider.
Exercise
Often combined with tracking technology, exercise is a popular component of many biohacking plans. A simple jogging routine or weekly dance class is often no longer enough for many fitness enthusiasts; instead, they typically seek the very best and scientifically supported exercise plans. This often means considering genetics, recovery speed, nutritional needs, and injury risk to craft the optimal exercise plan.[2]
Biohacking for depression or anxiety may include a variety of exercise types, such as running, yoga, hiking, team sports, and weightlifting, to name a few. So biohacking exercise is another well-supported activity for health and well-being, but beginners should take things at their own pace.
Using Biohacking for Mental Health Safely
Clearly, there are many benefits of biohacking for mental health, physical health, and cognitive health. However, you should have a balanced view of the biohacking risks and benefits in order to remain safe in your wellness practices.
Here are a few concerns to keep in mind when exploring biohacking:
Following Unregulated Advice
As a great deal of information about biohacking can be found online, many people are exposed to unverified and unofficial health advice. It’s wise to be wary of any health-related information you read online, on social media, and even by word of mouth.[1]
If you want to make a change for your mental health and are drawn to biohacking ideas, be sure to run it by your doctor. Fitness, nutrition, and sleep hacks are unlikely to be suitable for everyone, and some health advice can conflict with medication or therapy plans.
Taking your health into your own hands can feel empowering, especially if you feel disenfranchised with medical professionals. However, health advice should always come from a well-informed source and be deemed safe for you individually.
Health Tracking and Anxiety
Although it can be a positive thing to have greater awareness of your health, tracking it can be driven by anxiety or create an anxiety-inducing habit. People who use symptom-checker apps, for example, are more likely to be unsettled by the diagnosis suggestions.[4]
If you know that you’re prone to anxiety about your health, it may be best to steer clear of niche health trends, like biohacking. Entering a community that has such a strong emphasis on “fixing” the body, ” health optimization,” and constant monitoring could feed into and worsen pre-existing anxious tendencies.
Instead, people with health anxiety can benefit from loosening the rules they have around healthy behaviors and seeking out counseling and psychotherapy for long-term support.
Oversupplementation
If you’re eating a balanced diet, you shouldn’t need to take too many supplements unless it’s for a specific medical reason.
While supplements are often essential for those with vitamin or mineral deficiencies, they aren’t entirely harmless. For example, taking too much vitamin D can lead to feelings of fatigue, nausea, and loss of appetite.[4]
Replacing Professional Mental Health Support
Finally, it’s crucial to highlight that mental health optimization techniques, like those from the field of biohacking, should not replace professional mental health support.
Sometimes, biohacking language can frame techniques as “brain enhancement therapy alternatives,” which isn’t accurate. Though many neuroscience biohacking trends are based on rigorous scientific work, they are not the same as sharing your feelings in a supportive therapeutic relationship.
While optimizing your diet, sleep, and exercise routine can have a positive effect on mental health, these things can’t help you process trauma, rework relational wounds, or provide professional psychological guidance.
The bottom line is that biohacking can contribute to a healthy lifestyle, but it shouldn’t replace professional expertise.
Mission Connection: Personalized Mental Health Support
At Mission Connection, we treat people with a wide variety of mental health experiences. We understand the need for personalized care because everybody is different and will want different kinds of support. We offer many types of online and in-person therapy approaches, and every treatment plan is tailored to the person’s unique preferences.
If you’re interested in biohacking and want it to form part of your treatment, speak to our team. We can incorporate your favorite wellness activities into your plan, supporting your unique journey. Plus, our licensed professionals can advise on safe biohacking for mental health alongside your therapy.
If you’re interested in what we can offer, take a self test, check out our facilities, or get in touch to find out more.
