When it comes to your health as a female founder, you have a unique set of needs that need to be met in order for you to be able to blast through your day-to-day #GirlBoss tasks. The good news is that with a little effort, you can biohack your health to give you that extra boost!
What is Biohacking?
Biohacking is the practice of using science, technology, and data to hack your biology and improve your health (read more about it in our blog Biohacking: The Future of Wellness for Female Founders).
Health Check: 6 Biohacking Tips for a Healthier You
Here are six biohacking techniques that can help improve your overall health and well-being so that you can focus your energy on crushing your goals and building your Fempire:
Tracking your Menstrual Cycle
One of the most important things you can do for your health as a woman is to track your menstrual cycle. By monitoring your cycles, you can gain valuable insight into your hormonal fluctuations and can use this information to optimise your nutrition, exercise, and sleep.
What’s more, you’ll quickly start to understand how the different phases of your cycle influence your energy levels and performance as a female founder. For example, during the luteal phase of your cycle, your body’s need for certain nutrients, such as iron, may be higher.
By tracking your cycle with an app like Clue, you can essentially use your menstrual cycle as a productivity tool!
Monitoring Nutrient Levels
Many women may have deficiencies in certain nutrients, such as iron, calcium, vitamin B12 and vitamin D. As a result, they may experience negative symptoms related to their mood and energy levels.
Blood tests are one way to ensure that you’re getting adequate levels of these essential nutrients. If you find that you’re deficient in a particular nutrient, you can adapt your diet to include foods to replenish any deficiencies or even look into getting natural supplements.
Another cost-effective way to track your nutrition, eat more mindfully and discover how the food you eat is supporting your goals is to start logging your meals with a free app like MyFitnessPal.
Improving gut health
Dubbed one of the most underrated organs, the gut microbiome is closely tied to your overall health. You may have heard experts talk about the “gut-brain connection” in recent years — and for good reason!
New studies are shedding light on how the gut microbiome affects the entire body in ways that may not at first appear to be related. One example is a surprising link between imbalances in the gut microbiome and mental health issues like anxiety and depression.
Biohacking techniques such as probiotic supplementation, fermented foods, and prebiotic-rich foods can do wonders to keep your gut microbiome healthy and diverse.
Optimising sleep
There’s no question that sleep is crucial for overall health and performance, yet small business owners are notorious for sacrificing sleep and “Burning the midnight oil” to get more done.
But sleep deprivation is no joke. A recent poll on our Xena community showed that 80% of our female founder respondees are getting below the daily recommended 7-9 hours of sleep, with of which 42% are getting below 5 hours of sleep per night.
Biohacking techniques such as blockout curtains, a good sleep ritual, white noise and a cool environment can help to improve sleep quality and duration. Tracking your sleep with a wearable can also help you to identify patterns and habits that may be affecting you negatively, such as caffeine consumption or screen time before bed.
Managing stress
Being a female entrepreneur can be both highly demanding and rewarding. Many of us become so attached to our work that the level of intensity we work at can actually start to take a physical toll on our bodies.
Learning proper stress management techniques is essential to promoting relaxation and avoiding the big B — that’s right, Burnout. A simple tool that you can take anywhere with you is breathwork.
Think about it. We’re always breathing, yet most of us are unaware of its incredible potential. Practices like the Wim Hoff method incorporate breathwork, cold therapy, and mindset to increase oxygen levels and help combat stress levels.
We asked the Xena members about their go-to stress management techniques, and they had some great suggestions:
- “Good music and affirmations”. – Silindile Nongalo
- “Loud Music, running – preferably both at the same time.” – Erin Louw
- “A good podcast, calming music, some form of exercise or activity (even if it’s 20 jumping jacks in my room or a good stretch), silence and sitting in silence by a body of water like a dam or beach”. – Khutšo Mokono
- “Definitely movement – be it a quick wild dance to a favourite song, run or a walk. Usually does the trick.”– Jana Heunis
Let’s Get Moving
Regular physical movement and exercise can do wonders for your physical and mental health. Whether it’s a morning yoga session, a lunchtime run or a gym session after your work day, making time for exercise can help reduce stress, increase energy levels and improve your overall mood.
Even more, regular physical activity can improve sleep and boost self-esteem. So, go ahead and take a break from your busy schedule, put on those trainers and get moving – your body (and mind) will thank you for it!
Final Thoughts
Ladies, let’s be real. Finding time to implement the above-mentioned practices is tough. With our busy schedules and never-ending to-do lists, it can become very easy to prioritise everything (and everyone) but yourself.
Make a commitment to yourself in 2023 to start putting your health first. After all, it lays the foundation for a fulfilling and productive life. By taking care of your physical and mental well-being, you’ll perform at your best, handle stress more effectively, and have the energy and drive to tackle your goals and aspirations!
Are you a female business owner looking to expand your network? Join XENA and start building your female empire today. The community is 100% free to all female South African founders. Apply by clicking on the JOIN XENA button in the upper right navigation.
