Optimizing your health pays dividends in so many ways, and it is worth putting in a little time to prevent chronic illnesses like diabetes or heart disease. But it doesn't have to be difficult! There are many cool tools available today to make figuring out your diet or understanding your sleep an easy-peasy option. Below is an ever-growing list of tools, websites, books, and other resources that make it easier to optimize your health. Have a suggestion for something that works great for you? Hit me up via the member's contact form. I would love for this page to be a great resource reflecting the input from all Genetic Lifehacks members.
Nutrient Content: Apps for Optimizing DietCronometer is a great online and phone app for tracking your nutrient intake, weight, and activity. Often, I explain in articles how genetic variants can increase your need for certain nutrients (e.g. choline or folate). But how can you know what you're already getting each day? Tracking what you eat using Cronometer for a week or two will give you a good baseline of how much folate/iron/vitamin B12 you are already getting via your normal diet. Website: www.cronometer.com Cost: Free to sign up online, low-cost phone app NutritionData from self.com is a great tool for figuring out which foods are high in a specific nutrient. It is a vast database of nutrient information, and you can sort by either 100 g or 200 calorie serving. When you've used Cronometer for a week and know you need more B12, head to NutritionData, and find the foods that are highest in B12. Website: https://nutritiondata.self.com/tools/nutrient-search Cost: Free
Circadian Rhythm optimization:f.lux is a program that shifts your computer or tablet screen towards the red end of the spectrum. You could use this as an alternative to blue-blocking glasses. Website: https://justgetflux.com/ Cost: Free Blue blocking glasses are your easiest and cheapest way to optimize your circadian rhythm. Pick up a pair on Amazon, and remember to wear them for two hours before bed each night. It's that simple. You want to look for glasses that block 100% of light in the blue wavelengths (~480nm) and are comfortable to wear. Options range from $8 safety glasses that look kind of dorky to really nice (and expensive) glasses that are more stylish. The Oura Ring is a sleep and activity tracker that is built into a stylish looking ring. I've had mine for a couple of years now and use it to see trends in sleep quality. I can see how alcohol affects my sleep (badly) and how stress causes me to wake up at 4 am. The Oura ring also includes tracking for overnight heart rate, heart rate variability, temperature. For me, the fact that it is a ring (and not on my wrist) is the greatest feature. I don't like to sleep in a watch, and the ring has a long enough battery life that it doesn't need to be charged all that often.
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