Web3 industry survival guide: 5 simple and unbelievable ways to prevent sudden death and anti-depression

Author | Beichen

I feel that the most discussed topic among the friends in the Web3 industry last week was depression…

This industry is indeed more prone to mental and physical exhaustion than other industries, because it can always give you a roller coaster-like high-saturation emotional experience, so that you have to “forever young, always full of tears”, and you must keep paying attention to the forefront Otherwise, you will lose the talk in the next few days.

Therefore, in the eyes of the outside world, Web3 industry practitioners who live a comfortable life of living in cafes and Wi-Fi are actually the ultimate evolution of social animals—in irregular consumption (because you never know What will happen in the next moment of Web3) is going to be physically and mentally exhausted.

This article does not talk about the Web3 industry, but how people in the Web3 industry maintain a high energy state and stand on the top of the wave (instead of falling or falling behind)?

If overwork and depression cannot be completely avoided, karoshi and depression can really be avoided. Although there are already many similar experience posts, they are like weight loss cheats, almost destined to be “mission impossible”, unless you are a ruthless person.

The following are 5 very effective and painless solutions compiled by “Sharp Whistle” in practice (the 5th is the most effective), and patients are welcome to check them out!

1. Follow the circadian rhythm

Because there is no trouble of getting up early and clocking in for work, the frequency of staying up late for Web3 nomads is much higher than that of ordinary white-collar workers.

There is an ignorant and arrogant view that as long as you sleep for 8 hours and have a regular schedule, they completely ignore the circadian rhythm phenomenon that exists in bacteria, plants and mammals. In fact, unless you edit your own genes, don’t fight against the biological laws that have evolved over billions of years. Following the human biological clock is the most basic prerequisite for maintaining energy and emotional stability.

Although we don’t have to be forced to fall asleep at 10 o’clock, we still try to avoid being high at two or three o’clock 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 I don’t want to sleep, but that I can’t sleep. In fact, there are two very effective ways to solve insomnia-daylight intake and body temperature rhythm.

1. Allow the retina to absorb more sunlight

Our circadian rhythm is engraved in our genes. The reason why it is basically consistent with the rotation law of the earth (24-hour cycle) is mainly because the light source is in charge of the calibration of the biological clock (temperature, diet, sound and other factors will also assist in the participation. regulation).

Note that sun exposure does not conflict with sun protection, because the ultimate goal is to allow the retina to absorb sufficient sunlight, which will inhibit the production of melatonin, and people will be more energetic, and melatonin will start to secrete when the light is dim , lulls you to sleep. If you do not get enough sunlight during the day, melatonin will start to be secreted early, and it will be overdrawn at night, making it difficult to fall asleep.

This is why when you drive for an afternoon, or even just lie on the beach for an afternoon, although there is not much physical and mental consumption, you will sleep soundly at night.

2. Increase the range of temperature changes

While circadian rhythms are largely determined by light sources, changes in body temperature also play a role. **People are more alert and energetic when their body temperature rises, and tend to feel sleepy and tired when their body temperature drops. **

Therefore, exercising more during the day and basking in the sun will raise your body temperature and make you more energetic. It will also make your body temperature drop faster at night, and your sleep quality will be higher (the necessary condition for entering deep sleep is a drop in your body’s core temperature) .

Other ways to easily increase body temperature include bathing and turning on the air conditioner in summer.

2. Keep active

The nature of the work of Web3 nomads determines that the nerves will always be repeatedly switched between lying flat and tense. This method is very helpful to improve actual work efficiency. The same is true with the body, switching back and forth between stillness and activity.

But if I suggest you keep exercising, that’s bullshit, and it probably won’t work, because it’s anti-human, and it’s hard for us to follow through.

In fact, there is no need to pursue heavy weight or high intensity, as long as intermittent light exercise that allows the heart rate to reach 120 or even just a walk is enough, you can obviously feel that the whole person is completely new.

All in all, being active now and then activates the body to send more blood to the brain and muscles. This is evolved during the long hunting and gathering activities. According to experiments in behavioral medicine, even just walking for 1 minute every hour can reduce blood pressure by 5%.

Numerous psychology experiments have proven that walking can dramatically increase creativity, literally a form of productivity.

3. Interaction with the real world

A lot of time for Web3 nomads is in the online world. Although it is not enough to reach the virtual world of “The Matrix”, most of the waking hours of the day** (especially attention)**** are in the virtual world Here, it’s easy to get anxious, so quickly recreate your real world**.

1. Try dine-in

Ordering takeout is convenient, but it keeps us glued to our screens, even while eating. Then just skip ordering takeout and take a walk to a nearby restaurant, at least it will put you in a real situation with real people.

2. See the living

Web3 nomads roaming the digital world are often close to isolation in the real world. They might as well meet up with friends in the real world and chat in a relaxed environment. This is a need that even introverts have, it’s just that everyone’s capacity is more or less different.

You can even just walk to the online celebrity shop/internet celebrity street alone to feel the atmosphere there, and you can also establish your sense of reality to the world.

3. Into nature

Psychological experiments have shown that students who rest in parks perform better on cognitive tasks than students in urban areas, and even when they just watch pictures of nature and cities, there will be significant differences in performance.

4. Semi-annual physical examination

The importance of physical examination does not need to be emphasized for Web3 nomads. After all, the mainstream people in commercial physical examination centers are post-95s, but it is so important! There is no cheaper medical treatment than a physical exam.

Most medical diseases come on suddenly, but in fact they have a long accumulation period, which can be detected at an early stage. Abnormal indicators in the very early stage do not need to be treated with medicine, just follow the doctor’s advice and pay attention to diet, exercise and other habits.

If you can feel uncomfortable directly, it means that you have already developed a disease… Early detection and early treatment can make you feel at ease even if you are not sick.

5. Dietary nutritional supplements

This is the most important suggestion in this article on preventing sudden death and anti-depression! Because it is simple and effective (after all, just place an order, but please find more specific information and products by yourself).

There are generally two opposing myths about nutritional supplements.

Extreme supporters believe that it can replace daily diet or even drugs. After all, there are only so many nutrients needed by the human body. This is using the biological knowledge of junior high school to guide clinical practice. It cannot be said that it is wrong, but it is indeed full of knowledge. Misunderstandings arising from the gaps above.

Extreme opponents think that the IQ tax even has side effects. They feel that their daily diet is enough, and they go to the hospital directly when they are sick. This is also using the biological knowledge of junior high school to guide clinical practice, but the opposite conclusion is drawn.

Of course, dietary supplements cannot completely replace the diet, but the diet of ordinary people is not completely normal, not to mention that under different living habits, the consumption or synthesis speed of nutrients in the body is not the same.

The following are recommended supplements for Web3 homeless people who are in a state of fatigue and depression for a long time (for example, the leisure life of nine to five is not so high in demand for anti-depression supplements), all of which have been randomized, double-blind, The ingredients that have been rigorously tested such as placebo control and parallel group setting 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 be added soon.

It should be noted that after the daily nutritional supplements last for a period of time, the body will have a metabolic burden according to the initial dosage, so the dosage can be reduced as appropriate.

1. Coenzyme Q10: Heart power

Since Web3 digital nomads often live with global jet lag, coenzyme Q10 is highly recommended. One of the important reasons why it’s okay to stay up all night at the age of 20 is that the content of coenzyme Q10 in the myocardium reaches its peak at the age of 20, and the synthesis ability declines after the age of 25.

The energy conversion of human cells is inseparable from coenzyme Q10. If the mitochondria are compared to the energy processing plant in the cell, then coenzyme Q10 is the transmission belt that delivers fuel to this factory, and 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 will cause chest tightness and fatigue, moderate deficiency will cause palpitations and angina pectoris, severe deficiency will cause sudden death, it is worth supplementing for all those who stay up late for a long time. **

Don’t worry about its side effects, because it is not a hormone, but a substance similar to vitamins. Just like taking vitamins, it is no problem to use it as a daily supplement in a safe dose.

2. Multivitamins: Rescue picky eaters

Vitamins are a series of trace organic compounds that maintain the normal physiological functions of the human body, so there are many functions pointed to, and different vitamin deficiencies have corresponding symptoms.

Daily diet can supplement a certain amount of vitamins, but with the living habits and dietary structure of Web3 digital nomads, additional supplements are still required (for example, staying up late will consume extra vitamins in the body, and if supplementation is not timely, the mouth will grow closed, oral ulcers, etc.).

It is most convenient to eat multivitamins directly for daily supplementation, which basically contains all kinds of vitamins needed by the human body, and generally also adds other ingredients (various minerals and trace elements, but not many). Of course, if you are a serious nutrition enthusiast, you can directly match it according to your real-time needs.

It should be noted that the more vitamins, the better. Excessive intake will not only not be absorbed by the body, but will also increase the load on the liver and kidneys. **

3. Fish oil: from cardiovascular to hair

The main active ingredients of fish oil are Omega-3 composed of EPA and DHA, which are essential fatty acids for the human body and mainly act 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 disease.

There is no stronger example of advising fish oil than pets. For those who keep pets, When the hair of cats and dogs is dry, eating fish oil will quickly restore the oily and thick…

There are hundreds of brands of fish oil. Different people have different sensitivities to Omega-3 content and price. Choose a big brand within the affordable price.

4.PQQ: clear brain fog

PQQ is also a kind of coenzyme. Coenzyme Q10 transmits energy to mitochondria, and PQQ can directly promote the growth of mitochondria, so they are usually eaten together.

The most direct effect of coenzyme Q10 is reflected in the ability of the heart muscle. PQQ’s effect is more focused on the repair and generation of nerve cells, and the effect on cognitive functions is more obvious, such as preventing Alzheimer’s and improving memory. The most intuitive effect is to clear the brain fog** (difficulty concentrating, slow response, 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 capabilities.

5. NMN: Anti-Aging

As an anti-aging newcomer, NMN (β-nicotinamide mononucleotide), the price of a single bottle was once fired to tens of thousands, and even NMN concept stocks appeared.

NMN actually belongs to the common vitamin B3 (including niacin and nicotinamide), it does not directly participate in the metabolism of cells, but is ** transformed into the coenzyme NAD+ to play a role, and almost participates in all reactions of cells** (such as energy production, injury repair, metabolism, tissue regeneration, etc.), and decline with age.

However, the molecule of NAD+ is too large, and the absorption efficiency is too low if it is directly supplemented, so it is supplemented with precursors with smaller molecular weight (such as niacin, nicotinamide), which are resynthesized (or decomposed) into NAD+ in the body, and the best The precursor of NAD+ is NMN, so supplementing NMN has the effect of maintaining cell vitality and even reversing cell aging.

However, it is worth noting that if you already have cancer cells in your body, too high NAD+ levels may accelerate tumor growth. And some people, after supplementing with NMN, due to a substantial increase in their metabolism and appetite, they eventually gained weight…

6.Compound Amino Acid: Quickly restore physical fitness

Amino acid supplements are used more by bodybuilders because they 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 ingest in food will be broken down into 24 basic amino acids by digestive enzymes, and then re-synthesize specific proteins (more than 50,000 types).

With age, the secretion of digestive enzymes will continue to decrease, and the efficiency of decomposing 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 body, so we should not only supplement protein through meals, but also supplement amino acids.

And compared with protein powder, the liver burden of amino acid supplementation will be lighter.

7. Magnesium, Zinc and Ashwagandha: Regulate Mood

The risk of mental illness among Web3 homeless people is not only depression, but bipolar disorder, that is, alternating episodes of depression and mania…

Symptoms of bipolar disorder are periods of high mood and energy and periods of low mood and tiredness. For example, Wang Huiwen, who was still high-spirited to be a big model a few months ago, has been depressed recently, which is a typical bipolar disorder (rather than simple depression).

Bipolar disorder is a mental illness that requires medical attention, but it’s usually preventable. In addition to the effects of fish oil, vitamins, amino acids, etc. mentioned above, adequate 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-based compounds that also help regulate mood, such as ashwagandha (the active ingredient is withanolide).

8. Curcumin: hangover and liver protection

Curcumin is the main ingredient of many anti-alcoholic medicines, and it does have a significant effect on protecting the liver (it does not necessarily increase the amount of alcohol, but the discomfort will be significantly reduced).

However, the efficacy of curcumin mainly comes from experience, and there is no clear evidence of clinical effectiveness.

Summary

It should be noted that the ingredients of many health products will overlap, so it is easy to take too much. Therefore, if supplementing multiple supplements at the same time, the intake should be reduced accordingly.

The above recommendations suggest that you should give priority to Chinese medicine quasi-words (such as coenzyme Q10, nicotinamide vitamin b3). If not, choose a big brand, which is safer and more reliable in technology. Welcome to add other dietary supplements and related information that you think are effective.

Summarize

For Web3 nomads who have been in a state of fatigue and depression for a long time, this article introduces five practical and “painless” solutions.

**1. Follow the circadian rhythm. **This is the most basic prerequisite for staying energetic and emotionally stable. A very effective way to allow the retina to absorb more sunlight and increase the range of body temperature changes.

**2. Stay active. **It is not necessary to pursue heavy weight or high intensity, as long as intermittent light exercise that allows the heart rate to reach 120 or even just a walk is enough, you can obviously feel that the whole person is completely new.

**3. Interact with the real world. **The ways to quickly rebuild your real world are: 1. Eat dine-in as much as possible; 2. Meet living people; 3. Go into nature.

**4. Physical examination every six months. ** There is no cheaper medical treatment than a physical exam. Early detection and early treatment can make you feel at ease even if you are not sick.

**5. Dietary nutritional supplements. **1. Coenzyme Q10 is worth supplementing for all those who stay up late for a long time; 2. Multivitamins to save picky eaters; 3. Fish oil that can protect from cardiovascular to hair; 4. PQQ to clear brain fog; 5. Anti-aging 6. Compound amino acids for rapid recovery of physical fitness; 7. Magnesium, zinc and ashwagandha for mood regulation; 8. Curcumin for hangover and liver protection.

Finally, a divergent question is raised - Keep was listed on the Hong Kong stock market yesterday with a market value of 15.928 billion Hong Kong dollars, while StepN, which has fallen 95% from the highest market value, is still worth 1.95 billion Hong Kong dollars.

If StepN’s narrative “Your steps are more valuable than you think” is true, can a Web3 health project 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 very low.