health hacks

in/before bed to help sleep:

33 second video on side to side movement [https://x.com/GymBr_o/status/2006071172899787038?s=20]

4 min video on yoga holds/moves [https://x.com/GymBr_o/status/2006071172899787038?s=20]

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posture:

26 second video for 5 min/day against wall [https://x.com/StaminaFitnes/status/2023786686304379097?s=20]

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breathing:

box breathing

med breathing [https://x.com/basedethos/status/2027508838296129953?s=20] – 13, 8, 5, 3, 2, 1 to center

breathing matters et al

breathing trees et al

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neck for face

4 moves via 35 sec video [https://x.com/FitnessDadx/status/2028089575332036891?s=20]

5 sets/day just face 80 sec video [https://x.com/StaminaFitnes/status/2029872573970866373?s=20]

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energize:

2 stretches via 20 sec [https://x.com/CadioArena/status/2027838631642054935?s=20] – wave body & breast stroke ish

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stress from toxic people:

via tweet [https://x.com/AnujaJaiswalTOI/status/2031239179091456047]:

Anuja Jaiswal in Times of India today discussing how toxic relationships and persistent stress can accelerate biological ageing.

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brain reset:

via tweet [https://x.com/Sakshi50038/status/2031226479678505274?s=20]:

our Brain Has Reset Buttons Most People Never Use Them:

  1. Overthinking? – Touch something cold & name 5 things you see. Your mind resets.
  2. Sudden Sadness? – Sit up straight, look up, and smile for 20 seconds. Your brain follows your face.
  3. Panic Feeling? – Count backwards from 100 in 7’s. Forces your brain to switch mode.
  4. No Motivation? – Tell yourself: “Just 2 minutes.” Your brain will continue once you start.
  5. Angry? – Hold your breath for 4 seconds, exhale for 8. Anger drops instantly.
  6. Feeling Lost? – Write 3 things you can control today. Focus returns.
  7. Can’t Focus? – Chew gum. Proven to increase attention.
  8. Feeling Alone? – Put your hand on your chest. Your heartbeat reminds you – you’re still fighting.

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5 moves for overall body..

40 sec video is tweet [https://x.com/FitnessDadx/status/2034164728423911507?s=20]

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one of best health hacks via tweet [https://x.com/AlpacaAurelius/status/2034628302086775238?s=20]:

putting your legs up the wall for 10 to 15 mins at night is one of the best health hacks you can do:

  • lymphatic drainage
  • calms nervous system
  • activates rest & digest nervous system
  • increases blood flow to the brain and cognition
  • improves skin
  • boosts gut health

10/10 recommend, especially under red light .

image/position in link

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deficiency symptoms:

via tweet [https://x.com/stats_feed/status/2034522597258563687?s=20]:

1. Cracks at the corners of the lips – B2, B3, B6, iron
2．Dandruff – zinc, B vitamins, omega-3
3．Frequent headaches – magnesium, B2
4．Fatigue – B12, vitamin D, iron
5．Weakness – B1, vitamin D, magnesium
6．Hair loss – biotin (B7), iron, vitamin D
7．Brittle nails – biotin (B7), zinc, iron
8．Dry skin – vitamins A, C, E, omega-3
9．Acne – vitamin A, zinc
10．Mood swings – vitamin D, B6, magnesium
11．Weak bones – vitamin D, calcium, vitamin K
12．Bleeding gums – vitamin C, vitamin K
13．Muscle cramps – magnesium, potassium
14．Frequent infections – vitamin C, vitamin D, zinc
15．Pale skin – iron, B12
16．Poor night vision – vitamin A, zinc
17．Memory problems – B12, omega-3
18．Slow wound healing – vitamin C, zinc, protein
19．Tingling or numbness – B12, B1, B6

zinc in multi (143%) made them worse..

Important: these symptoms do not diagnose a deficiency on their own. Blood tests are required.

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know body ness:

via tweet [https://x.com/Alpha_Prime__/status/2031995557405684139?s=20]:

Things everyone should know:

  1. Blood Pressure:.- 120/80
  2. Pulse.:- 70-100
  3. Temperature.:- 36.8-37
  4. Breathing: 12-16
  5. Hemoglogin: male (13-18), female (11.50-16)
  6. Cholesterol.:- 130-200
  7. Potassium: 3.50-5
  8. Sodium: 135-145
  9. Triglyceride.:- 220
  10. The Amount of Blood in Body.:- 5-6Ltr
  11. Sugar.:- children (70-130) Adult (70-115)
  12. Iron.:- 8-15mg
  13. White Blood Cell.:- 4000-11000
  14. Platelets: 150,000-400,000
  15. Red Blood Cells.:- 4.60-6 million
  16. Calcium.:- 8.6-10.3 mg/in
  17. Vitamin D3: 20-50 ng/ml
  18. Vitamin B12.:- 200-900 pg/ml

Understand your body and protect it daily.

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vitamin ness:

Symptoms Of MINERALS Deficiencies

ZINC – Acne, Hair thinning, Allergies, Low immunity, Hormonal imbalances, Low testosterone, Low libido

(but also found out too much zinc can create imbalance.. ie: multi’s have 143% zinc..? so killing nails.. hair?)

IRON – Chest pain, Fatigue, Hair loss, Headaches, Cold hands & feet, Shortness of breath

SELENIUM – Hair loss, Slow metabolism, Thyroid issues, Low immunity, Slow wound healing

COPPER – Premature greying, Anemia, Osteoporosis, Low WBC, Thyroid problems, Irregular heartbeat

PHOSPHORUS – Anemia, Low bone density, Poor appetite, Increased susceptibility to infections, Bone pain

POTASSIUM – Muscle cramps, Dizziness, Bloating, Heart palpitations

MAGNESIUM – Muscle spasms, Low energy, Insomnia, PMS, Anxiety/ Depression, Frequent headaches

IODINE – Feeling cold, Weakness, Low thyroid function,fatigue

A quick breakdown:

Vitamin D: Bone strength and calcium absorption. Low levels raise the risk of weak bones and fatigue.

Vitamin B12: Builds DNA and protects nerves. Low B12 can mean anemia, tingling, and brain fog.

Vitamin A: Vision, immunity, and tissue growth. Deficiency can lead to night blindness.

(but like zinc.. also found out too much can create imbalance/build-up.. killing nails?)

Vitamin K: Clots your blood when you’re injured. Deficiency increases bleeding risk.

Vitamin C: Major antioxidant and collagen builder. Low C = weak immunity and poor wound healing.

Vitamin B6, B7, B9, B1, B2, B3: These B-vitamins run your metabolism, fuel your brain, make neurotransmitters, support pregnancy, stabilize energy, and protect your nerves.

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