Knowledge

Fasting doesn’t have to be stressful. It doesn’t require any extra equipment and fancy shopping lists. All it needs (to be effective) is a little willpower and discipline. Something is better than nothing, so start today! Set your health goals and experience the benefits of fasting.

If you’ve been waiting for the effects of all that self-care to kick in for a while now it could be that you’re doing all the right things, only to be undermined by an unbalanced gut microbiome.

Unfortunately everyone is affected by stress and we all have to deal with some type of stress throughout our life. Most of us regularly encounter stressful situations of varying degrees and some of us are better equipt than others at dealing with the effects.

Grounding, otherwise referred to as earthing, is the process of “grounding” or reconnecting to the earth's electrical charge, usually by walking barefoot on the ground (earth) or by using an earthing device. 

It’s no surprise that caffeine is the worlds most consumed psychoactive drug! If you are reading this and are anything like myself it’s not rocket science to know that somehow i become a much better, more productive, and approachable human after a hot cuppa in the morning!

Self-care is a vital part of maintaining a good, healthy and vibrant life. It’s a way of living that incorporates behaviours that help you to RESET, letting you feel refreshed and replenished. This ultimately enhances your personal motivation and growth as a person.

Cancer-related fatigue is one of the most common side effects associated with both radiation and chemotherapy. It also occurs during the malignant phase too. Quality of life can be significantly impacted, cancer survivors tend to experience cancer related fatigue and other commonly associated symptoms including sleep disturbance, pain, depression, and anxiety. Pharmacological options are limited and are often associated with further side effects. A natural approach is a safer way to alleviate these symptoms. While there are many ways to reduce symptoms, during active conventional treatment, the focus of this blog is on post-treatment cancer related fatigue/chemo brain.  What is Cancer related fatigue (CRF)? Cancer related fatigue is defined as a persistent, subjective fatigue that interferes with the patient’s ability to carry out normal daily activities. This is different than other forms of fatigue such as overexertion or flu-related fatigue, which is typically resolved with rest and sleep. In cases of CRF, the fatigue becomes pathological when it occurs during normal activities, does not improve and therefore severely impacts a patient’s quality of life. What Causes Chemo Brain?  Scientists believe chemo brain has more than one cause.  In some cases the disease itself or the drugs used to fight the disease that causes cognitive impairment. For others, problems with mental clarity can arise from the stress of having cancer, from lack of sleep, or from developing depression or anxiety. Cognitive difficulties can also arise due to the patient’s age or other health problems not relating to the disease. Ways to BIOHACK Chemo Brain/Fatigue Exercise: Cardiovascular exercise is one of the strongest drivers of brain repair after injury, stimulating the growth of new neurons, facilitating connections between brain cells, and enhancing overall cognitive resilience. Practice Mindfulness: Yoga and Meditation can help your ability to pay attention to detail. These types of practices teach you how to focus your attention. They can also help improve symptoms of depression and anxiety.  Stay organized, have a to do list and ensure that tasks for the day are set out and ready to be completed. Eating a well-balanced diet: A diet rich in antioxidants can be helpful in minimizing cancer therapy-related damage to brain cells and unwanted cognitive side effects from cancer therapy. Therefore, enriching your diet with fruits and vegetables, along with weight loss (if you are overweight or obese), are highly recommended strategies. Get enough sleep: Chronic sleep deprivation damages brain cells, prevents brain regeneration, causes daytime fatigue, and reduces cognitive function. Poor sleep also impairs the basic mechanism that eliminates toxic waste in the brain — a process that primarily happens during sleep. Simple behavioural changes to improve sleep hygiene include avoiding neurostimulants prior to bedtime (coffee, chocolate, beverages with high sugar content, etc.), and minimizing exposure to electronic devices in your bedroom. Meditation and various relaxation techniques can also be helpful to improve sleep. Adaptogens: Most adaptogenic herbs help to increase the body’s resistance to stress but some of these have specific individual quirks that make them a bit more special in assisting Cancer related fatigue/Chemo Brain. Adaptogens to the rescue! Ashwagandha is a traditional herbal medicine that has been used in India for hundreds of years for relieving fatigue and exhaustion associated with physical and emotional stress. A recent study found that Stage 2 and Stage 3 breast cancer patients undergoing chemotherapy reported less fatigue and improved quality of life when the herbal medicine Ashwagandha was used during the course of their treatment. N-Acetylcysteine can be used to combat fatigue felt by those patients who had chemo. One of the reasons fatigue, nausea and loss of appetite occurs is due to liver toxicity. During chemotherapy the liver becomes overburdened with removing toxins within the body. N-Acetylcysteine can assist with supporting the liver to function normally. * This needs to be carefully managed with the help of your practitioner. Coenzyme Q10(known as CoQ10) is a compound that is made in the body. The body uses it for cell growth and to protect cells from damage. Coenzyme Q10 has shown an ability to stimulate the immune system and to protect the heart from damage caused by certain chemotherapy Low blood levels of coenzyme Q10 has been detected in patients with some types of cancer. Thus supplementing with CoQ10 with the guidance of a medical practitioner may be beneficial. (Study of CoQ10 – University of Miami Medicine) Rhodiola Rosea is a traditional botanical medicine that has been used for centuries to increase physical endurance, enhance longevity, and treat depression, fatigue as well as other health issues. Specific to cancer, preliminary studies have shown that Rhodiola Rosea may enhance the effects of chemotherapy in general and potentially reduce universal side effects such as fatigue and cognitive impairment. Cordyceps Mushroom acts as an immune stimulator by raising cancer- and virus-fighting T Cells & enhancing Natural Killer Cells. Thus prolonging the life of white blood cells and improving resolution of infections. Cordyceps has demonstrated anti-tumor properties and also protects the kidneys from chemotherapy side effects. It is one of the most widely used tonics in anti-cancer formulas in Chinese Medicine. No matter what side effects chemo/radiation causes, it’s possible to take steps to increase your quality of life after treatment. Make sure you consult your oncologist beforehand. DISCLAIMER! This blog is made available by OPTMZ. We are not medical professionals, nutritionists or dieticians. Please do not make any changes to your lifestyle or diet without discussing it with your health care practitioner. Every single individual is unique, therefore, you are responsible for all decisions pertaining to your health. The information in this blog is based on research and all content provided in this blog is for informational purposes only. This blog is not intended to diagnose, treat, cure or prevent any disease. Content should also not be considered a substitute for professional medical expertise or treatment.  

The vegan diet has become very popular over the years with more and more people joining the lifestyle. Increasingly more people have decided to go vegan for ethical, environmental or health reasons. Veganuary is a month long movement that aims at encouraging non-vegans to try the vegan diet for a month to see the benefits the lifestyle has. When done right, such a diet may result in numerous health benefits, such as a weight loss and improved blood sugar control. However, a diet based exclusively on plant foods can in some cases increase the risk of nutrient deficiencies. Let’s begin unpacking all you need to know about joining the vegan lifestyle the right way. What Is the Vegan Diet? Veganism is defined as a way of living that excludes all forms of animal exploitation and cruelty, whether for food, clothing or any other purposes. The vegan diet thus avoids all animal products, including meat, eggs and dairy. People choose to follow a vegan diet for various reasons. These usually range from ethics to environmental concerns, but they can also stem from a desire to improve their health. Different Types of Veganism Prominent types of this lifestyle include: Dietary vegans - Often used interchangeably with “plant-based eaters,” this refers to those who avoid animal products in their diet but continue to use them in other products, such as clothing and cosmetics. Whole-food vegans - These individuals favour a diet rich in whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. (Ideal vegan diet). Junk-food vegans - These people rely heavily on processed vegan foods, such as vegan meats, fries, frozen dinners, and desserts. Raw-food vegans - This group of people eat foods that are raw or cooked at temperatures below 48°C. Low-fat, raw-food vegans - Also known as fruitarians, this group limits high-fat foods such as nuts, avocados and coconuts, and instead rely mainly on fruit. Other plants are occasionally eaten in small amounts. As mentioned before, people go vegan for a variety of ethical, environmental and health reasons. Here are a few of the most common reasons: 1.Can Help You Lose Weight. High in fiber - Fiber intake is key for weight loss and overall health. Fiber keeps us satiated and full until our next meal, and also helps prevent the temptation to snack. It also assists with regular bowel movements. They are generally lower in saturated fats - Cutting out animal products significantly reduces your saturated fat intake right off the bat. Plant-Based foods are typically lower in calories than animal foods - You naturally eat fewer calories on a vegan diet, since plants are lower in calories per serving than animal products. Foods like leafy greens, whole grains, fruits, and beans can be just as filling, but have much less fat and fewer calories than meat, cheese and eggs.  2. Can help assist Blood Sugar and Diabetes. By eating a healthy vegan diet low in cholesterol and saturated fat, but balanced enough to include fiber and protein, blood glucose levels can be easier to control. This type of diet, particularly when combined with exercise, can also help to lower blood glucose levels and better manage diabetes. 3.Ethics Veganism is a lifestyle for many who strongly believe that all living creatures have the right to life and freedom. Therefore, they are against ending a conscious being’s life simply to consume its flesh, drink its milk, or wear its skin. Ethical vegans are also opposed to the psychological and physical stress that animals may endure as a result of modern farming practices. 4.Environmental Reasons People may also choose to avoid animal products because of the environmental impact of animal agriculture. A vegan diet is probably the single biggest way to reduce your impact on Earth as it assists not just with greenhouse gases but global acidification, eutrophication, land use and water use. Other Health Benefits of Vegan Diets Vegan diets are linked to an array of other health benefits including : Cancer risk: According to a 2017 review, eating a vegan diet may reduce a person’s risk of cancer by 15%. This health benefit may be due to the fact that plant foods are high in fiber, vitamins and phytochemicals (biologically active compounds in plants that protect against cancers). Heart Health: Vegan diets can boost heart health in several ways. Animal products  (meat, cheese, and butter) are the main dietary sources of saturated fats. Eating foods that contain these fats raises cholesterol levels. High levels of cholesterol increase the risk of heart disease and stroke.  Plant foods are high in fiber, which is linked to better heart health. Animal products contain very little or no fiber, while plant-based vegetables and grains are the best sources. Vegan vs. Vegetarian The main difference between vegetarians and vegans is that although vegetarians do not eat meat, they do consume dairy products, eggs, or both. The vegan diet excludes all products with animal-based ingredients. Foods to Avoid Vegans avoid eating any animal foods, as well as any foods containing ingredients derived from animals. These include: Meat and poultry: Beef, lamb, pork, veal, organ meat, wild meat, chicken, turkey, duck, etc. Fish and seafood: All types of fish, anchovies, prawns, squid, calamari, mussels, crab, lobster, etc. Dairy: Milk, yogurt, cheese, butter, cream, ice cream, etc. Eggs: From chickens, ostriches, fish, etc. Bee products: Honey, bee pollen, bee wax, etc. Animal-based ingredients: Whey, casein, lactose, egg white albumen, gelatine, cochineal or carmine, isinglass, shellac, L-cysteine, animal-derived vitamin D3 and fish-derived omega-3 fatty acids. Foods containing these ingredients include some types of beer and wine, marshmallows, breakfast cereals, gummy sweets, and chewing gum. Foods to Eat Health-conscious vegans substitute animal products with plant-based replacements, such as: Tofu, tempeh and seitan: These provide a versatile protein-rich alternative to meat, fish, poultry and eggs in many recipes. Legumes: Foods such as beans, lentils and peas are excellent sources of many nutrients and beneficial plant compounds. Sprouting, fermenting and proper cooking can increase nutrient absorption. Nuts and nut butters: Especially unblanched and unroasted varieties, which are good sources of iron, fiber, magnesium, zinc, selenium and vitamin E. Seeds: Especially hemp, chia and flaxseeds, which contain a good amount of protein and beneficial omega-3 fatty acids. Calcium-fortified plant milks and yogurts: These help vegans achieve their recommended dietary calcium intakes. Opt for varieties fortified with vitamins B12 and D whenever possible. Algae: Spirulina and chlorella are good sources of complete protein. Other varieties are great sources of iodine. Nutritional yeast: This is an easy way to increase the protein content of vegan dishes and add an interesting cheesy flavour. Pick the vitamin B12-fortified varieties whenever possible. Whole grains & cereals: These are a great source of complex carbs, fiber, iron, B-vitamins and several minerals. Sprouted and fermented plant foods: Miso, sauerkraut, pickles, kimchi and kombucha often contain probiotics and vitamin K2. Fruits and vegetables: Both are great foods to increase your nutrient intake. Leafy greens such as bok choy, spinach, kale are particularly high in iron and calcium. Risks of Veganism and How to Minimize Them Favouring a well-planned diet that limits processed foods and replaces them with nutrient-rich ones instead is important for everyone and not only vegans. Those that follow poorly planned vegan diets are particularly at risk of certain nutrient deficiencies. Studies have shown that vegans are at a greater risk of having inadequate levels of vitamin B12, vitamin D, long-chain omega-3s, iodine, iron, calcium and zinc. Your genetic makeup and composition of your gut bacteria also play an important role regarding your body’s ability to derive the nutrients you need from a vegan diet. There are different ways to minimise the likelihood of deficiencies such as; Limit processed vegan foods. Eat fortified foods (especially those enriched with calcium, VIT D & VIT B12). Adding seaweed or iodized salts to diet. Avoiding tea or coffee during meals. Taking a Vitamin C supplement while eating iron rich foods to assist better absorption of iron. Supplements Vegans should Consider Vegans unable to meet their recommended nutrient intakes through foods or fortified products alone should consider taking supplements. The following supplements can be particularly beneficial while following a vegan diet: Vitamin B12 Vitamin D Long-chain Omega-3s EPA and DHA: Sourced from algae oil. Iron: Should only be supplemented in the case of a deficiency. Calcium: Calcium is best absorbed when taken in doses of 500mg or less at a time. Zinc: Zinc gluconate or zinc citrate forms. *Not to be taken at the same time as calcium supplements. Closing thoughts Individuals may choose veganism for ethical, environmental or health reasons. When done right, the vegan diet can be easy to follow and may provide various health benefits. Veganism is not for everyone and that's ok! But what we do suggest is that you at least try to eat a diet that includes more plant based items as every little change in the plant based direction can make a massive impact in the end! DISCLAIMER! This blog is made available by OPTMZ. We are not medical professionals, nutritionists or dieticians. Please do not make any changes to your lifestyle or diet without discussing it with your health care practitioner. Every single individual is unique, therefore, you are responsible for all decisions pertaining to your health. The information in this blog is based on research and all content provided in this blog is for informational purposes only. This blog is not intended to diagnose, treat, cure or prevent any disease. Content should also not be considered a substitute for professional medical expertise or treatment.

With the COVID19 pandemic still on the rise, health and wellness has become a hot topic as many look to various supplements, tools and lifestyle changes to improve their overall well-being. This is why our biohackers over at OPTMZ have decided to out together a short list of their top immune boosting supplements.

When was the last time you woke up feeling energized and ready to tackle the day? When was the last time you woke up before your alarm and did not feel the need for caffeine? Chances are it has been a while!

Red Light Therapy is the latest craze in the health industry and with good reason. Some reports have shown that Red Light Therapy (RLT) has been effective in treating a wide range of health problems from pain, inflammation, pigmentation and even acne. What is Red Light Therapy? Red Light Therapy is a non-invasive therapy also referred to as low-level laser therapy (LLLT) or photo biomodulation. This is the act of using red light (or near-infrared light) for beneficial properties on the body. It makes use of specific wavelengths to penetrate deep through the skin. Once the light has been absorbed by the body it is converted into cellular energy! All living organisms require ATP cellular energy to function and survive, and Red Light Therapy helps restore and enhanced ATP production, assisting in cell rejuvenation, repairing of damaged cells as well as enhancing cell functioning. Red Light Therapy doesn't damage the skin surface, making it safe and painless to use. Read more about the science of Red Light Therapy Here. Does Red Light Therapy Work? YES! Red Light Therapy does work, it has even been FDA approved! Infrared wavelengths penetrate deep into the skin and creates a chemical reaction in the mitochondria of your cells. This stimulates energy production and boosts cell regeneration, resulting in more ATP energy and enhanced cell signalling, enabling cells to respond better to damage and repair themselves more effectively. Red Light Therapy also works on the lymphatic system which assists your body in the detoxification process by increasing blood flow. There are 3 variations of Red Light Therapy which target specific problems: Red Light (630NM & 660NM): This is ideal for increasing the mitochondrial functioning in cells to produce more cellular energy, leading to several skin benefits such skin inflammation, smooth skin tone, repair sun damage, fade scars & stretch marks and more! Near-Infrared Light (850NM): This is ideal for penetrating deeper than red light through skin & bone. Near-Infrared is used as a therapeutic device to assist with the treatment of a variety of injuries. Yellow/ Amber Light (580NM): This is ideal for creating primary cellular movement at the top layer of skin. Yellow light has shallow skin penetration and can be effective for skin issues involving redness. Yellow Light can be used in conjunction with red light for deeper healing and faster recovery treatment. This combination of wavelengths may enhance blood flow circulation, enhance your skin complexion, increase muscle recovery, reduce skin redness & irritation and so much more. Red Light Therapy is unique in the way that it works from the inside out, allowing us to have another tool other than supplements to take our heath routine to the next level. How long does Red Light Therapy Take To Work? You can experience benefits of Red Light Therapy in a matter of days. Some results may take up to a few months depending on areas that need to be repaired. Red light occurs naturally in our environment and is required by our bodies for functioning. Red Light Therapy tools are safe to use daily, with the recommended time per session being 10-20 minutes. There is a plethora of results from the medical community which supports the positive results of using Red Light Therapy for health, repair & recovery. It's important to consider what you put into your body, but it's also important on what you do on the outside to ensure that we live a healthy and optimized life. Benefits of Red Light Therapy Promotes wound healing Repairs damaged tissue Speeds up muscle recovery May improve natural hair growth Speeds up wound healing Improves collagen production Helps mend damage cause by the sun Assists with scar healing on skin Relives pain and inflammation Assist with radiant skin Better quality sleep and more Conclusion Red light therapy has been used for decades, and for decades it has proved useful. Red Light Therapy has shown promising results in multiple areas, the biggest being reducing pain and inflammation. There has been huge advances in clinical research and light technology resulting in widespread use of light therapy treatments, even in the comfort of our own home. Light therapy tools & products are now available on OPTMZ. True Dark Energy Square is a light emitting therapy product that delivers optimal Yellow, Red, and Near-Infrared light wavelengths. Other products that True Dark has developed to optimize our daily lives include Blue light blocking glasses and red light bulbs. For more on how these can benefit you visit our website!

The majority of people leave the first 60 minutes of their morning to chance and miss out on starting the day the best way possible, not realizing that these 60 minutes should be considered the most important of the day! This is where you set the tone, pace, and mood for the day ahead!

Simply put, Nootropics are supplements, compounds, foods and nutrients with the main function and aim of improving brain health and cognition. Nootropics aim, in general, is to enhance an individual's attention, mental acuity, short and long term memory and even aspects of right and left brain thinking. 

Nutrigenomics and Nutrigenetics investigate the relationship and effects between our diet, environment and our genetic variability. This can reveal a number of health-related issues that present you with better insight into what fuels your body and what doesn’t.   OVERVIEW: The two terms, nutrigenomics and nutrigenetics are often used interchangeably in this field. However, the core differences are important to understand,  Nutrigenetics investigates the influence of our genetic variability on our ability to interact with bioactive molecules in the molecular environment. Our genetic variability affects the way in which we absorb, metabolize, transport and respond to various nutrients or bioactive molecules. Essentially, nutrigenetics investigates how we respond based on our genetic variability or “gene-environment interactions”  For example, genetic variations in the CYP1A2 gene affect the ability of an individual to metabolize caffeine, which accounts for why some experience “jitters” after a single cup of coffee and others don't.  Nutrigenomics on the other hand investigates the effects of bioactive molecules on our genes, particularly gene expression with the potential to either up-regulate/down-regulate or activate/silence certain genes. Otherwise referred to as “environment-gene interactions”. In a nutshell,  every individual has their own unique genetic code with their own unique genetic variability and by using this information you can identify the optimal diet and lifestyle adjustments for health, performance, weight management, recovery and more.  THE IMPORTANCE OF PERSONALIZED APPROACHES:  We might be aware that we should steer clear from sugar, eat plenty of healthy fats, moderate our carbohydrate intake, and get sufficient exercise. However, even with the abundance of information, diet plans and nutritional advice out there, most people still have questions surrounding which is the best approach for me? Should I cut carbs? Should I be putting butter in my coffee? Should i be doing endurance or strength training? Which supplements do I actually need? The answers are out there but a well-calibrated diet and performance plan stretches far beyond generalised recommendations.  Every individual possesses a unique “blueprint” and what works for person A might not work for person B! HOW CAN NUTRIGENOMICS & NUTRIGENETICS BENEFIT ME?  By understanding the unique needs of an individual, based on the analysis of their genetic variation, personalised approaches through diets, supplement suggestions, training programs and lifestyle adjustments can be developed.  Diet & Nutrition:  Identify your genetic variations which impact metabolism, absorption and storage of fats and carbohydrates, as well as eating behaviour to understand how your genetic profile will impact your response to our most effective healthy eating plans. Health & Vitality:  Identify potential lifestyle diseases and how to optimise your health by personalising your lifestyle and diet choices to manage inflammation, detoxification and cellar functioning.   Sports & Physical Performance:  The effectiveness of training and physical performance is affected by key biological areas, where personalised training strategies can optimise your genetic potential, and identify the right lifestyle, nutrition, training and environmental interactions.  Longevity & Anti-Aging:  Identify genetic variations and practices which affect antioxidant status and inflammation, UV sensitivity and damage, skin elasticity and repair.  Brain Health & Mental Performance:  Identify risks for neurological disorders, compulsive behaviour, neurotransmitter balance, mood regulation and which protocol or practises can assist in prevention or enhancement.  CLOSING THOUGHTS:  Personalised insights via DNA testing and analysis allows for data-driven and personalised nutritional and lifestyle recommendations for each individual.  Armed with information, you can be better-equipped to achieve your goals. FREQUENTLY ASKED QUESTIONS?  Is It Safe?  Nutrigenomics services are totally safe and completely non-invasive, requiring only a cheek swab for the sample.  Is It Backed By Real Science?  Yes, nutrigenomics is not a new discovery and the results are structured off of thousands of published research papers.   Who Is This Suited For?  Anyone looking to take a personalised, effective and functional approach to their health, wellness and performance, based on YOUR specific DNA composition! Everyone is different, the approach should be too! Is It Worth The Cost?  Well, what price tag do you put on your health?  The saying, “Health is Wealth” says it all. You have one vehicle in this lifetime, surely you would want to make the best of it and get the most out of it?  The cost of a nutrigenomic test is once off, once it's done, it's done and you have the insights you need.  How Can I Get Started?  Simple, you can find more information on what we offer and how to get started, here. 

Biohacking, Human Optimisation and Self-Improvement, these are all terms used to describe the practice of improving and “hacking” your health, wellness, performance and recovery. The same way you can overclock a computer for increased performance, this can be done for the “human operating system”. 

The COVID-19 pandemic and social distancing protocols set in place during this period has called for some major changes in our daily lives and may even call for some changes in how we think.

The healthiest beverage that a person can consume is, no doubt, ‘WATER’. It’s free of any harmful chemicals and salts. Now, how about altering the way we drink water? Well, welcome to hydrogen water- the latest trend in wellness. 

Consuming collagen has many benefits and known minimal risks. For beginners, collagen supplementation can help by beginning with better skin health, bone and joint health and enhanced muscle mass. 

Mushrooms offer numerous medicinal properties. However, one must choose the correct variety, as some mushrooms tend to be poisonous. Hence, it is best to harvest the benefits of mushroom using natural supplements. There are many mushrooms with multiple benefits that are included in a mushroom supplement. So choose one that best fits your goals!

For beginners, especially those in the field of sports, or managing highly stressful jobs, the whole concept of nootropics might sound intriguing given its capacity to improve focus, enhance intellect, enable physical endurance in stressful situations and what not?