Author: Beichen, Whistle
It seems that the most discussed topic among the friends in the Web3 industry last week was depression...
This industry is indeed more likely to be exhausting than other industries, because it always gives you a roller coaster-like, highly saturated emotional experience, forcing you to "stay forever young, always with tears in your eyes", and you have to constantly pay attention to the most cutting-edge knowledge and inside stories, otherwise you will lose the topics of conversation in the next few days.
Therefore, Web3 industry practitioners who, in the eyes of the outside world, lead a comfortable life of living in coffee shops and Wi-Fi are actually the ultimate evolution of office workers - they are becoming exhausted due to irregular consumption (because you never know what will happen in Web3 next moment).
This article will not talk about the Web3 industry, but how people in the Web3 industry can maintain a high energy state and stand on the top of the wave (instead of falling down or falling behind)?
If overwork and depression cannot be completely avoided, then death from overwork and depression can be completely avoided. Although there are many similar experience posts, they are almost destined to be "impossible tasks" just like weight loss secrets, unless you are a ruthless person.
The following are 5 solutions compiled by "Whistle" that are very effective in practice and most importantly painless (the 5th one is the most effective). Patients are welcome to check it out!
1. Follow your circadian rhythm
Because they don’t have to worry about getting up early and punching in for work, Web3 nomads stay up late much more often than ordinary white-collar workers.
There is an ignorant and arrogant view that as long as you sleep for 8 hours and have a regular work and rest schedule, it is enough. They completely ignore the circadian rhythm phenomenon that exists from bacteria, plants to mammals. In fact, unless you target and edit your own genes, you should not go against the biological laws that have evolved over billions of years. Following the human biological clock is the most basic prerequisite for staying energetic and emotionally stable.
Although we don't have to force ourselves to fall asleep at 10 o'clock, we should still try to avoid being high at 2 or 3 in the morning, otherwise the incidence of sudden death and depression will increase linearly in the long run. But many times it's not that we don't want to sleep, but that we can't sleep. In fact, there are two very effective ways to solve insomnia - sunlight intake and body temperature rhythm.
1. Let the retina take in more sunlight
Our circadian rhythm is engraved in our genes. The reason why it is basically consistent with the law of the earth's rotation (a 24-hour cycle) is mainly because the light source dominates the calibration of the biological clock (temperature, diet, sound and other factors also assist in regulation).
Note that sunlight intake is not in conflict with sun protection, because the ultimate goal is to allow the retina to absorb sufficient sunlight, which will inhibit the production of melatonin, making people more energetic. Melatonin begins to be secreted when the light is dim, inducing you to fall asleep. If you do not get enough sunlight during the day, melatonin will begin to be secreted early, and by the evening it will be almost overdrawn, making it difficult to fall asleep.
That's why when you drive all afternoon or even just lie on the beach all afternoon, even though you didn't exert much physical or mental effort, you will sleep soundly at night.
2. Increase the range of body temperature changes
While circadian rhythms are primarily determined by light sources, changes in body temperature also play a role: People feel more alert and energetic when their body temperature is high, while they tend to feel sleepy and tired when their body temperature is low.
Therefore, exercising more and getting more sun during the day will increase your body temperature, making you more energetic. It will also lower your body temperature faster at night, leading to better sleep quality (a necessary condition for entering deep sleep is a drop in the body's core temperature).
Other ways to easily increase your body temperature include taking a bath, turning on the air conditioner in summer, etc.
2. Keep active
The nature of Web3 nomads’ work determines that their nerves are always switching between lying down and being tense, which is very helpful in improving actual work efficiency. The same is true for the body, which needs to switch back and forth between being still and active.
But if I suggest you keep exercising, that's nonsense and probably won't work because it goes against human nature and is difficult for us to implement.
In fact, there is no need to pursue heavy weights or high intensity. It is enough to intermittently do light exercises that can make your heart rate reach 120 or even just take a walk. You can clearly feel that your whole person is refreshed.
In short, being active from time to time will activate the body to send more blood to the brain and muscles. This is evolved during the long hunting and gathering activities. According to behavioral medicine experiments, even just walking for 1 minute every hour can reduce blood pressure by 5%.
Countless psychology experiments have proven that walking can significantly improve creativity and is simply a way to be productive.
3. Interact with the real world
Web3 nomads spend a lot of time in the online world. Although it has not reached the virtual world of "The Matrix", most of their waking time every day (especially their attention) is in the virtual world, which makes it easy to cause anxiety, so you need to quickly rebuild your real world.
1. Eat in as much as possible
Ordering takeout is convenient, but it keeps us glued to our screens, even while we eat. So, don’t order takeout at all and walk to a nearby restaurant, which at least lets you interact with real people in real situations.
2. See a living person
Web3 nomads who travel the digital world are often isolated from the real world. It is a good idea to meet up with real-world friends and chat in a relaxed environment. This is a need that even introverts have, but everyone's capacity is different.
You can even just walk to an Internet celebrity store/Internet celebrity street alone to feel the atmosphere there, which can also help you build your sense of reality about this world.
3. Get out into nature
Psychological experiments have shown that students who take a break in the park perform better on cognitive tasks than students in urban areas. There is a significant difference in performance even when just looking at pictures of nature and cities.
4. Physical examination every six months
The importance of physical examinations does not seem to need to be emphasized for Web3 nomads. After all, the mainstream population of commercial physical examination centers is those born after 1995. However, it is really too important! There is no cheaper medical treatment than physical examinations.
Most medical diseases come on suddenly, but in fact they have a long accumulation period and can be detected in the early stages. Very early abnormal indicators do not require medication or conditioning. Just follow the doctor's advice and pay attention to habits such as diet and exercise.
If you can feel uncomfortable directly, it means that you have already fallen ill... Early detection and early treatment can give you peace of mind even if you are not sick.
5. Dietary nutritional supplements
This is the most important suggestion in this article about preventing sudden death and fighting depression! Because it is simple and effective (after all, just place an order, but please find more specific information and products yourself).
There are two common myths about nutritional supplements.
Extreme supporters believe that it can replace daily diet and even medicine. After all, the human body only needs so many nutrients. This is using junior high school biology knowledge to guide clinical practice. It cannot be said to be wrong, but it is indeed full of misunderstandings caused by knowledge gaps.
Extreme opponents believe that it is a waste of money and even has side effects. They think that daily diet is enough and that if you are sick, you can go to the hospital directly. This is also using junior high school biology knowledge to guide clinical practice, but it leads to completely opposite conclusions.
Dietary supplements certainly cannot completely replace meals, but the average person’s diet is not completely normal either. Moreover, under different living habits, the rate of nutrient consumption or synthesis in the body is not the same.
The following are supplements recommended for Web3 nomads who are in a state of overwork and depression for a long time (for example, there is not such a high demand for supplements to fight depression in a leisurely 9-to-5 life). All of them have ingredients that have been rigorously tested in randomized, double-blind, placebo-controlled, parallel group settings, and are relatively mature in terms of efficacy and safety. I believe that with the research capabilities of Web3 nomads, a more comprehensive and accurate list will soon be welcome to be added.
It should be noted that after taking daily nutritional supplements for a period of time, the body will have a metabolic burden if the initial dose is continued, so the dosage can be reduced as appropriate.
1. Coenzyme Q10: Heart power
Since Web3 digital nomads often experience global time differences, coenzyme Q10 is highly recommended. Why is it okay to stay up all night when you are 20 years old, but you can't stay up all night as you get older? One of the important reasons is that the coenzyme Q10 content in the myocardium reaches its peak at the age of 20, and the synthesis capacity decreases after the age of 25.
The energy conversion of human cells is inseparable from coenzyme Q10. If mitochondria are compared to energy processing plants within cells, then coenzyme Q10 is the transmission belt that delivers fuel to this factory. The heart, a highly energy-consuming organ, especially needs it.
Therefore, the content of coenzyme Q10 is closely related to the severity of heart failure. Mild deficiency can cause chest tightness and fatigue, moderate deficiency can cause palpitations and angina pectoris, and severe deficiency can cause sudden death. It is worth additional supplementation for all people who stay up late for a long time.
There is no need to worry about its side effects because it is not a hormone but a substance similar to vitamins. Just like taking vitamins, it is fine to take it as a daily supplement within a safe dose.
2. Multivitamins: Saving Picky Eaters
Vitamins are a series of trace organic compounds that maintain normal physiological functions of the human body, so they have many functions, and different vitamin deficiencies have corresponding symptoms.
Daily diet can supplement certain vitamins, but given the living habits and dietary structure of Web3 digital nomads, additional supplements are still needed (for example, staying up late will consume additional vitamins in the body, and if not supplemented in time, closed mouth, oral ulcers, etc. will occur).
It is most convenient to take multivitamins directly for daily supplementation. They basically contain all the vitamins needed by the human body, and generally add other ingredients (various minerals and trace elements, but not many). Of course, if you are a serious nutrition enthusiast, you can directly match them according to your real-time needs.
It should be noted that the more vitamins you take, the better. Excessive intake will not only cause the body to not absorb them, but will also increase the burden on the liver and kidneys.
3. Fish oil: from cardiovascular to hair
The main active ingredient of fish oil is Omega-3 composed of EPA and DHA, which is an essential fatty acid for the human body and mainly acts on the cardiovascular system.
If you don't have the habit of eating at least two servings of fish (boiled fish, grilled fish, etc.) a week, you will generally lack it. This is why Eskimos and fishermen around the world rarely suffer from cardiovascular and cerebrovascular diseases even though they eat less fruits and vegetables.
The most powerful example of recommending taking fish oil is pets. For pet owners, when the hair of cats and dogs is thin and dry, taking fish oil will quickly restore it to a shiny and thick coat...
There are hundreds of brands of fish oil. Different people have different sensitivities to the content and price of Omega-3. So choose big brands within your budget.
4. PQQ: Clears Brain Fog
PQQ is also a coenzyme. Coenzyme Q10 transfers energy to mitochondria, while PQQ can directly promote the growth of mitochondria, so they are usually consumed together.
The most direct effect of coenzyme Q10 is on myocardial capacity, while PQQ focuses more on repairing and generating nerve cells, and has a more obvious effect on cognitive function, such as preventing Alzheimer's disease and improving memory. The most intuitive effect is to clear brain fog (difficulty concentrating, slow reaction, etc.).
Brain fog is largely the result of excessive accumulation of free radicals in brain cells, and PQQ can stimulate the repair and growth of nerve cells, thereby removing free radicals and enhancing learning and memory abilities.
5. NMN: Anti-aging
As a new anti-aging product, the price of a single bottle of NMN (β-nicotinamide mononucleotide) was once hyped up to tens of thousands of yuan, and even NMN concept stocks appeared.
NMN is actually a common vitamin B3 (also including niacin and niacinamide). It does not directly participate in cell metabolism, but is converted into coenzyme NAD+ to exert its effect. It participates in almost all cell reactions (such as energy generation, damage repair, metabolism, tissue regeneration, etc.), and will decline with age.
However, the NAD+ molecule is too large, and the absorption efficiency is too low if supplemented directly, so we supplement with precursors with smaller molecular weight (such as niacin and niacinamide), which are then synthesized (or decomposed into) NAD+ in the body. The best NAD+ precursor is NMN, so supplementing with NMN can maintain cell vitality and even reverse cell aging.
However, it is worth noting that if you already have cancer cells in your body, then too high a level of NAD+ may accelerate the growth of the tumor. Some people also gained weight after taking NMN because their metabolism level increased significantly and their appetite also increased greatly...
6. Complex amino acids: quickly restore physical energy
Amino acid supplements are more commonly used by bodybuilders because they can provide energy and promote muscle recovery, but they are also suitable for ordinary people.
Supplementing amino acids is essentially supplementing protein, because the protein we consume in food will be broken down by digestive enzymes into 24 basic amino acids, and then resynthesized into specific proteins (more than 50,000).
As we age, the secretion of digestive enzymes will continue to decrease, and the efficiency of breaking down protein into amino acids will decrease, resulting in low protein utilization. In other words, supplementing protein does not mean that it can be absorbed by the human body, so we should not only supplement protein through diet, but also supplement amino acids.
Moreover, compared to protein powder, supplementing amino acids will put less burden on the liver.
7. Magnesium, zinc and ashwagandha: Mood regulation
The risk of mental illness for Web3 nomads is not just depression, but bipolar disorder, which is alternating episodes of depression and mania...
The symptoms of bipolar disorder are that you are sometimes in high spirits and full of energy, and sometimes in low spirits and exhausted. For example, Wang Huiwen, who was full of energy and enthusiasm to make large models a few months ago, has recently become depressed. This is a typical case of bipolar disorder (not just depression).
Bipolar disorder is a mental illness that requires medical attention, but we can also prevent it. In addition to the aforementioned fish oil, vitamins, amino acids, etc., proper supplementation of trace elements such as magnesium and zinc can also balance the normal secretion of stress-related hormones such as adrenaline and cortisol.
In addition, there are some plant compounds that can help regulate mood, such as ashwagandha (the active ingredient is withanolide).
8. Curcumin: Detoxifies and protects the liver
Curcumin is the main component of many hangover medicines, and it does have significant liver protection effects (it may not necessarily increase the amount of alcohol you drink, but the discomfort will be significantly reduced).
However, the efficacy of curcumin mainly comes from experience, and there is no clear evidence to show its clinical effectiveness.
summary
It should be noted that many health supplements have overlapping ingredients, so it is easy to take too much. So if you take multiple supplements at the same time, you should reduce your intake accordingly.
The above recommendations suggest giving priority to products with national medicine approval numbers (such as coenzyme Q10, niacinamide vitamin B3). If you don’t have them, choose big brands, which are safer and more reliable in terms of technology. You are welcome to add other dietary supplements and related information that you think are effective.
Summarize
For Web3 nomads who are in a state of overwork and depression for a long time, this article introduces five effective and "painless" solutions in practice.
1. Follow the circadian rhythm. This is the most basic premise for staying energetic and emotionally stable. It is a very effective way to let the retina take in more sunlight and increase the range of body temperature changes.
2. Stay active. You don't have to pursue heavy weights or high intensity. Intermittent light exercise that can make your heart rate reach 120 or even just taking a walk is enough. You can clearly feel that your whole person is refreshed.
3. Interact with the real world. Ways to quickly recreate your real world include: 1. Eat in restaurants as much as possible; 2. Meet real people; 3. Go out into nature.
4. Have a physical examination every six months. There is no cheaper medical treatment than a physical examination. Early detection and early treatment can give you peace of mind even if you are not sick.
5. Dietary nutritional supplements. 1. Coenzyme Q10 is worth taking for those who stay up late for a long time; 2. Multivitamins that can save picky eaters; 3. Fish oil that can protect everything from cardiovascular to hair; 4. PQQ that can clear brain fog; 5. NMN that can resist aging; 6. Complex amino acids that can quickly restore physical energy; 7. Magnesium, zinc and ashwagandha that can regulate mood; 8. Curcumin that can relieve hangovers and protect the liver.
Finally, let me raise a divergent question - yesterday Keep was listed on the Hong Kong stock market with a market value of HK$15.928 billion, while StepN, which has fallen 95% from its highest market value, is still worth HK$1.95 billion.
If StepN's narrative "your steps are more valuable than you think" is true, can Web3 health projects be launched? After all, "your body is more valuable than you think", and the experience of nutritional supplements is more intuitive and the threshold is also low.