Scientific foundations of a healthy lifestyle were discussed at the National Centre RUSSIA

---

In recent years, the science of managing the body and mind has become a full-fledged industry. The goal is to increase productivity, extend life expectancy and improve its quality. This is no longer a passing trend but a daily conversation about performance, intense training and attempts to "hack" human biology. As part of Russian Science Day, a lecture session titled "Scientific Foundations of a Healthy Lifestyle" was held at the National Centre RUSSIA. What biohacking is based on and which practices actually work were discussed by the Deputy Director General of the National Centre RUSSIA, Anastasia Zvyagina, and Doctor of Biological Sciences, Professor at the Faculty of Biology of Lomonosov Moscow State University, Vyacheslav Dubynin.

"Russian Science Day is celebrated across the country today — a holiday that symbolises the foundation of our sovereignty. At the National Centre RUSSIA we have prepared a large-scale educational programme, including one dedicated to a healthy lifestyle. Today it is important to know how to maintain health without harming yourself. The National Centre RUSSIA was created by order of the President of the Russian Federation, Vladimir Putin, precisely so that events like this could take place here — about popularising science and promoting the principles of a healthy lifestyle, so that people learn the secrets of longevity and how to preserve their health. We are glad that thousands of people who care about these topics have gathered in our space today," said Anastasia Zvyagina.

Vyacheslav Dubynin emphasised that science is an inexhaustible field: "Today we talk about flights to the Moon and Mars, but in reality, the human body is just as complex a universe. That has always fascinated me. Physiology is interesting because, on the one hand, you truly discover something entirely new about humans and other organisms, and on the other — medicine with its questions of disease modelling, treatment and ageing. The field of physiology is absolutely inexhaustible. We possess only about 30–40% of knowledge about the physiology of the human body. There are still many 'blank spots'. The key leitmotif of modern science is the study of the overall picture known as neuro-immuno-endocrine regulation."

According to Vyacheslav Dubynin, biohacking is a personalised healthy lifestyle that, through genetics, tests and monitoring, helps people track their condition and maintain balance in the body. These systems work alongside traditional medicine not for treatment, but for prevention. The core principle is not to let illness develop but to care for the body in time through physical activity, physiotherapy and other measures.

"New technologies are emerging in the modern world. We are living longer, and it is important to remain active. There are several rules to follow. The first is to engage in something you love and find interesting so that each day brings novelty — then the brain ages much more slowly. The second factor is positive communication: not only work, but also family and friends. Then come the basic factors: sleep, nutrition, physical activity and stress control. Each of us should become a conscious user of our brain — this remarkable neural network in which our intellect and psyche are formed. It is also important to be aware of your body: the cardiovascular system, hormones and immunity. The more you know about your organism, the more thoughtfully you use its resources, adjust loads and restore strength," the speaker added.

Vyacheslav Dubynin also named water as one of the most important factors of a healthy lifestyle, stressing its key role in the functioning of the nervous system and the body as a whole. The aquatic environment allows the body to relax and move freely, while also reducing stress levels. In conditions of constant information overload, water helps to "reset" and restore internal balance. Proper hydration supports health by easing the work of the kidneys and participating in metabolic processes. Water also helps regulate eating habits and calorie intake, contributing to overall wellbeing.

The expert also addressed the topic of stress, noting that it is an essential part of human life but must be correctly distinguished.

"Acute stress mobilises us, gives extra energy and helps solve problems, while chronic stress lasts a long time, exhausts the body and affects health unpredictably. Psychologists have developed tests to identify it, and then it is necessary to change one’s life trajectory — eliminate energy deficits and increase its inflow through movement. Physical activity is the best way to harmonise both the body and the brain. Movement stimulates the production of dopamine — the main neurotransmitter of positive emotions <...> Dance is one of the most effective and natural ways to harmonise both the body as a whole and brain function. These are complex movements, often performed in groups, that promote the release of oxytocin. This format of activity is especially beneficial and emotionally rich. And when it comes to traditional folk dances in national costumes, health benefits are enriched with cultural and emotional meaning," said Vyacheslav Dubynin.

Anastasia Zvyagina, in turn, reminded the audience that a large-scale dance project connecting all regions of the country will soon be launched at the National Centre RUSSIA.

"Our country truly has a rich history of dance. This week, the President launched the Year of the Unity of the Peoples of Russia at the National Centre RUSSIA. Soon we will start a major project dedicated to round dances, because every nation has something to show and something to be proud of," she explained.

The session recording is available on the russia.ru website in the "Livestreams and Videos" section.

The event, dedicated to Russian Science Day, was organised by the National Centre RUSSIA with the support of the Ministry of Science and Higher Education of the Russian Federation, the Russian society Znanie and the VCIOM Analytical Centre.