Web3 Industry Survival Guide: 5 Simple to Unimaginable Ways to Prevent Sudden Death and Fight Depression

Web3 Survival Guide: 5 Ways to Avoid Failure and Depression

We should avoid staying up late until 2-3am, even though we don’t have to force ourselves to go to bed at 10pm. Otherwise, the incidence of sudden death and depression will increase linearly in the long run. However, many times it is not that we don’t want to sleep, but that we can’t fall asleep. In fact, there are two very effective ways to solve insomnia-sunlight intake and body temperature rhythm.

1. Let the retina absorb more sunlight

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

Note that taking in sunlight does not conflict with sun protection, because the ultimate goal is to let the retina absorb sufficient sunlight, which will inhibit the production of melatonin, and people will be more energetic. When the light is dim, melatonin begins to be secreted, inducing you to fall asleep. If you don’t get enough sunlight during the day, melatonin will start to be secreted early, and by night it will have been overdrawn and it will be difficult to fall asleep.

This is why when you drive all afternoon, or even just lie on the beach all afternoon, even though there is not much physical or mental consumption, you will sleep well at night.

2. Increase the range of body temperature changes

Although the circadian rhythm is mainly determined by the light source, the change in body temperature also plays a role. People are more awake and energetic when their body temperature rises, and tend to feel drowsy and tired when it drops.

Therefore, exercising and sunbathing during the day will raise body temperature, making people more energetic, and will also make body temperature drop faster at night, leading to higher sleep quality (the necessary condition for entering deep sleep is that the core body temperature drops).

Other ways to easily increase the range of body temperature changes include taking a bath and turning on the air conditioner in summer.

3. Maintain an active state

The work nature of Web3 nomads determines that their nerves are always switching back and forth between lying flat and tense, which is very helpful in improving actual work efficiency. The body is the same, switching back and forth between stillness and activity.

However, if I suggest that you exercise, it may be useless because it goes against human nature and we find it difficult to stick to.

In fact, there is no need to pursue heavy weights or high intensity. Simply doing light exercise that raises your heart rate to 120 intermittently, or even just taking a walk, is enough to make you feel refreshed.

In short, being physically active from time to time activates the body to send more blood to the brain and muscles. This is an evolutionary adaptation from long periods of hunting and gathering. According to behavioral medicine experiments, even walking for 1 minute every hour can lower blood pressure by 5%.

Countless psychological experiments have shown that walking can significantly increase creativity, making it a kind of productive activity.

3. Interacting with the Real World

Web3 nomads spend most of their time in the online world, although it is not yet as virtual as in The Matrix, most of their waking hours (especially attention) are spent in the virtual world, which makes it easy to be anxious, so it is important to quickly rebuild your real world.

1. Eat in the restaurant as much as possible

Ordering takeaway is convenient, but it keeps us glued to the screen, even when we are eating. Instead, don’t order takeaway and take a walk to a nearby restaurant. At least it will let you interact with real people in a real setting.

2. Meet Real People

Web3 nomads who roam the digital world are often isolated from the real world. It is a good idea to meet real-world friends and chat in a relaxed environment. This is a need that even introverts have, it’s just that everyone’s capacity varies to some extent.

You can even go to a popular store/street alone to feel the atmosphere and build your sense of reality.

3. Get into Nature

Some psychological experiments have shown that students who take a break in the park perform better on cognitive tasks than those in urban areas, and even just looking at pictures of nature and the city can make a significant difference in performance.

4. Health Checkup Every 6 Months

The importance of health checkups for Web3 nomads seems unnecessary to emphasize, as the mainstream crowd at commercial medical centers is post-95s. But it’s really important! There is no medical care that is cheaper than a health checkup.

Most internal diseases come suddenly, but they actually have a long accumulation period. They can be detected in the early stages. Abnormal indicators in the very early stages don’t require medication. Following the doctor’s advice and paying attention to habits such as diet and exercise will suffice.

If you can directly feel uncomfortable, then you are already sick… Early detection and treatment can help, even if you don’t have any illness, it is also good to check for peace of mind.

5. Dietary Nutritional Supplements

This is the most important suggestion for preventing sudden death and anti-depression! It is simple and effective (after all, you just need to place an order, but please find more specific information and products on your own).

There are usually two opposite myths about nutritional supplements.

Extreme supporters believe that they can replace daily meals or even medication, after all, the human body needs only a limited amount of nutrients, and this is guided by middle school biology knowledge to guide clinical practice. It cannot be said that it is wrong, but it is full of misunderstandings caused by knowledge gaps.

Extreme opponents believe that it is a tax on intelligence or even has side effects, and think that daily diet is already adequate, and if you are ill, you should go directly to the hospital. This is also guided by middle school biology knowledge to guide clinical practice, but it has derived completely opposite conclusions.

Dietary nutritional supplements cannot completely replace meals, but the diets of most people are not completely normal, and the consumption or synthesis rates of nutrients in the body are different under different lifestyles.

The following are the recommended supplements for Web3 nomads who are in a state of overwork and depression for a long time (for example, supplements for fighting depression are not in high demand for a leisurely lifestyle from 9am to 5pm). They have undergone rigorous trials such as randomization, double-blind, placebo-controlled, and parallel-group settings. The ingredients are relatively mature in terms of efficacy and safety. I believe that with the research ability of Web3 nomads, a more comprehensive and accurate list can be quickly supplemented.

It should be noted that after taking daily nutritional supplements for a period of time, the body will have a metabolic burden if the original dose is continued. Therefore, the dosage can be reduced as appropriate.

1. Coenzyme Q10: Heart Function

Due to the fact that Web3 digital nomads often live across different time zones, coenzyme Q10 is highly recommended. One important reason why staying up all night is fine at the age of 20 but becomes difficult as you get older is that the coenzyme Q10 content in the heart muscle peaks at the age of 20 and declines in synthesis capacity after the age of 25.

The energy conversion of human cells cannot be achieved without coenzyme Q10. If the mitochondria are compared to energy processing plants within cells, coenzyme Q10 is like a conveyor belt that delivers fuel to the plant. The heart, as a highly energy-consuming organ, especially needs it.

Therefore, the coenzyme Q10 content is closely related to the severity of heart failure. Mild deficiency can cause chest tightness and fatigue, moderate deficiency can cause palpitations and angina, and severe deficiency can lead to sudden death. It is worth additional supplementation for all long-term night owls.

Do not worry about its side effects, because it is not a hormone, but a substance similar to a vitamin. It is safe to take as a daily supplement within the recommended dosage, just like taking vitamins.

2. Multivitamins: Rescuing Picky Eaters

Vitamins are a series of trace organic compounds that maintain normal physiological functions in the human body. Therefore, they have many different functions, and different vitamin deficiencies have corresponding symptoms.

Daily diet can provide a certain amount of vitamins, but due to the lifestyle habits and dietary structure of Web3 digital nomads, additional supplementation is still needed (such as staying up late can consume more vitamins in the body, and failure to supplement in time can lead to acne, oral ulcers, etc.).

The easiest way to supplement daily is by taking multivitamins, which basically contain all the vitamins needed by the body and usually also add other ingredients (various minerals and trace elements, but not many). Of course, if you are a hardcore nutrition enthusiast, you can directly match according to your real-time needs.

It should be noted that more is not necessarily better when it comes to vitamins. Overdosing can not only prevent the body from absorbing them, but also increase the burden on the liver and kidneys.

3. Fish Oil: From Cardiovascular to Hair

The main effective ingredient in fish oil is 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.) per week, you generally lack it. This is why the Eskimos and fishermen around the world rarely suffer from cardiovascular and cerebrovascular diseases despite eating less vegetables and fruits.

The most compelling example of the recommendation to take fish oil is to use pets as an example. For pet owners, when the cat or dog’s hair is dry and sparse, taking fish oil will quickly restore it to a shiny and thick state…

There are hundreds of brands of fish oil, and different people have different sensitivities to the content and price of Omega-3. Choose a well-known brand within your budget.

4. PQQ: Clearing 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 used together.

The most direct effect of coenzyme Q10 is reflected in myocardial function, while PQQ is more focused on repairing and generating nerve cells, and its effect on cognitive function is more obvious, such as preventing senile dementia and improving memory. The most intuitive effect is clearing 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 clearing free radicals and enhancing learning and memory abilities.

5. NMN: Anti-Aging

As the new anti-aging star, NMN (β-nicotinamide mononucleotide) has been priced at tens of thousands of yuan per bottle, and even there are NMN concept stocks.

NMN actually belongs to the common vitamin B3 (including niacin and nicotinamide). It does not directly participate in the cell metabolism, but it is converted into coenzyme NAD+ to play a role. It is involved in almost all reactions of the cell (such as energy generation, damage repair, metabolism, tissue regeneration, etc.), and it will decrease with age.

However, the molecule of NAD+ is too large to be absorbed directly. Therefore, the precursor of NAD+ with a smaller molecule size (such as niacin and nicotinamide) is usually supplemented, which will be synthesized into (or decomposed into) NAD+ in the body. The best NAD+ precursor is NMN. Therefore, 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, a high level of NAD+ may accelerate the growth of tumors. Also, some people may gain weight after supplementing NMN because the metabolic level increases significantly, leading to an increase in appetite.

6. Complex amino acids: quickly restore physical strength

More fitness enthusiasts use amino acid supplements 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 ingest in food will be broken down by digestive enzymes into 24 basic amino acids and then re-synthesized into specific proteins (over 50,000 kinds).

With age, the secretion of digestive enzymes will decrease continuously, and the efficiency of breaking down protein into amino acids will decrease, resulting in a low protein utilization rate. That is to say, supplementing protein does not mean that it can be absorbed by the body. Therefore, we should not only supplement protein through the diet, but also supplement amino acids.

In addition, compared with protein powder, supplementing amino acids will put less burden on the liver.

7. Magnesium, zinc and South African drunk tomato: regulate emotions

Web3 nomads are at risk of not only depression, but also bipolar disorder, with alternating episodes of depression and mania. For example, Wang Huiwen, who just a few months ago was full of fighting spirit and wanted to build a large model, has recently become depressed, which is a typical case of bipolar disorder (rather than simple depression).

Bipolar disorder is a mental illness that requires medical treatment, but it can also be prevented. In addition to the effective fish oil, vitamins, amino acids mentioned earlier, supplementing with magnesium, zinc and other trace elements in moderation can balance the normal secretion of stress-related hormones such as adrenaline and cortisol.

Additionally, some plant-based compounds also help regulate mood, such as South African Dream Herb (whose active ingredient is Calea zacatechichi).

8. Curcumin: Detoxify the liver

Curcumin is a main ingredient in many hangover remedies and does have a significant liver-protective effect (although it may not increase alcohol tolerance, it does significantly reduce discomfort).

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

Summary

It should be noted that many health supplement ingredients overlap, making it easy to overdose. Therefore, if you are taking multiple supplements at the same time, you should reduce the intake accordingly.

The above recommended suggestions should prioritize choosing national drug approval numbers (such as coenzyme Q10 and nicotinamide vitamin B3), and if not available, choose well-known brands that are safer and more reliable in terms of production processes. Feel free to add other dietary supplements and related information that you find effective.

Conclusion

For Web3 nomads who are in a state of long-term overwork and depression, this article introduces five practical and “painless” solutions.

1. Follow the circadian rhythm. This is the most basic prerequisite for maintaining energy and emotional stability. A very effective way is to allow the retina to take in more sunlight and increase the magnitude of changes in body temperature.

2. Stay active. Pursuing heavy weights or high intensity is not necessary. Just intermittent light exercise that gets your heart rate up to 120, or even just taking a walk, is enough to make you feel refreshed.

3. Interact with the real world. Ways to quickly rebuild your real world include: 1. Eating out as much as possible; 2. Interacting with people; 3. Going into nature.

4. Get a physical examination once every six months. There is no cheaper medical check than a physical examination. Early detection and treatment is the best way to prevent illness, and even if you don’t have a disease, it can give you peace of mind.

5. Dietary supplements. 1. Coenzyme Q10, worth supplementing for all long-term night owls; 2. Compound vitamins to help picky eaters; 3. Fish oil to protect everything from the cardiovascular system to your hair; 4. PQQ to clear brain fog; 5. NMN for anti-aging; 6. Compound amino acids for quick recovery; 7. Magnesium, zinc, and South African drunk eggplant to regulate mood; 8. Turmeric to detoxify and protect the liver.

Finally, a divergent question: Keep went public on the Hong Kong stock exchange yesterday with a market value of HKD 15.928 billion, while StepN, which has fallen 95% from its peak market value, is still worth HKD 1.95 billion. If the narrative of StepN, “Your steps are more valuable than you think,” is true, can we infer the possibility of a Web3 health project? After all, “Your body is more valuable than you think,” and the experience of dietary supplements is equally intuitive with a low barrier to entry.

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