In the US, around 4.6 percent of the population aged 12 and above are diagnosed with hypothyroidism. It is a condition where the body does not produce enough thyroid hormones. The thyroid is an important regulator for many functions in the body. This butterfly-shaped organ controls blood pressure and, therefore, the efficiency of the digestive system. Since this hormone controls such important processes, it indirectly controls energy regulation and metabolism. Hypothyroidism can be diagnosed through routine blood tests, or after symptoms start to show. The most common cause of this condition is a disease called Hashimoto’s.
Since the thyroid hormones are involved in so many functions, there may be many symptoms, and they may be wide-ranging and diverse.
The main symptoms are fatigue, cold intolerance, joint, and muscle pain. The other signs and symptoms are:
If left untreated, this could manifest into more severe symptoms like:
It has been a long-known fact that there is a complex relationship between thyroid, body weight, and metabolism.
Metabolism, determined by measuring the oxygen usage by the body over a specific time, is regulated by the thyroid hormone.
This measurement, when done in rest, accounts for something called ‘basal metabolic rate’ or BMR.
A low BMR may have an association with weight gain in certain cases.
Low thyroid hormone levels is a contributor to low BMR levels, and earlier, this was one of the diagnostic tools for hypothyroidism.
However, a low BMR could be due to an n number of reasons, and thus, it is not an effective measure of diagnosis anymore.
In the case of hypothyroidism, weight gain need not always be due to excess fat in the body.
Accumulation of salt and water being the contributor to weight gain is more plausible here.
Weight gain also depends a lot on the severity of hypothyroidism. In other words, more weight gain may be seen in cases of severe hypothyroidism.
To conclude, if weight gain is the only visible symptom, it’s better to explore the other contributors first before suspecting hypothyroidism.
Firstly, it is important to assess whether you’re at risk for the disorder, for quick diagnosis and treatment.
Early detection and treatment can help manage the complications that emerge if hypothyroidism is left untreated.
Identifying the risk factors also can point in the right direction for losing weight with hypothyroidism.
The TSHR (Thyroid Stimulating Hormone (TSH) Receptor) gene codes for a receptor protein that is found on the membrane of the cells that span across the thyroid gland.
The receptor binds specifically to TSH and plays a pivotal role in thyroid hormone metabolism.
A part of the receptor is outside the thyroid gland cell, and the rest remains in the cell.
The thyroid-stimulating hormone binds to the receptor, which brings about a series of reactions that control the development of the thyroid gland.
TSHR gene mutations can cause congenital hypothyroidism. These mutations change the building blocks that make up the receptor protein.
Moreover, the mutations affect the spread of the receptors across the thyroid gland. Other mutations make the receptors reside completely within the cell or impair the hormone’s ability to bind with the receptor.
In conclusion, these mutations don’t allow the receptor to interact with the hormone efficiently.
When the receptor is unable to interact with the hormone, the hormone production is not stimulated.
This makes the body compensate for the lack of stimulation.
The gland either overproduces the hormone, and functions as normal, or severely under produces the hormone, causing hypothyroidism.
Mutations in the TSH receptor gene result in resistance to TSH, and therefore, a reduction in thyroid hormone production.
Mutations in TSHR may also cause thyroid hypoplasia, that is, an underdevelopment of the thyroid organ.
Firstly, the patient is assessed for symptoms like fatigue, dry skin, constipation, and weight gain.
Above all, the family’s and the individual’s medical histories are assessed for any previous condition like goiter or any other thyroid problem.
There are increasing reports that correlate the prevalence of thyroid autoimmunity and glycogen storage disease (GSD).
GSD is a condition where stored glucose reserves (stored as glycogen) cannot be degraded efficiently in the body.
Blood tests are the easiest way to diagnose hypothyroidism.
Usually, the levels of TSH and thyroxine are checked.
An underactive thyroid gland would produce high levels of TSH and low levels of thyroxine.
This is because the body is putting in extra efforts to produce the thyroid hormone.
The most common way to treat this condition involves the use of a synthetic thyroid hormone, levothyroxine.
This is an oral medication that reverses the signs and symptoms of the disorder.
Six to eight weeks after the medication, doctors recheck the TSH levels.
Excessive amounts of the hormone can cause increased appetite, insomnia, heart palpitations, and shakiness.
Other medication that you’re taking, as it can affect how the synthetic hormone work, and therefore, it is important to mention them.
This includes diabetes, antidepressants, estrogen, warfarin, heart medication, and supplements like magnesium, aluminum, iron, or soy.
Other treatments include diet supplements, surgery, and herbal remedies.
With regard to diet, it is important to note that conventional weight loss diets need not help in losing weight with hypothyroidism.
Make sure you eat the correct amount of calories that match your BMR as well as your physical activity levels.
Eating too little can slow down metabolism to the extent that any weight loss effort would be sabotaged.
Try to stick to a consistent meal plan and preferably stick to small but frequent meals.
Calorie counting, or keeping a food journal would help in understanding what foods you tend to eat more of, and this can provide an overview of your diet.
Thyroid patients experience tend to constipation and slow metabolism. So losing weight with hypothyroidism can be challenging.
Typically, diets consist of fiber-rich foods to aid in weight loss.
The following have a significant impact on the diet of a thyroid patient:
These components are essential in maintaining an anti-inflammatory diet.
This helps to calm the immune system and reduce excessive inflammation.
This diet also reduces the pressure on the liver and allows the body to metabolize the nutrients efficiently.
Although an underactive thyroid gland is associated with significant weight gain, treating the root cause with supplementing synthetic thyroid hormones does not aid in significant weight loss in patients.
In a study conducted by the American Thyroid Association, the synthetic thyroid hormone, levothyroxine, aided in losing weight in only half the volunteers with hypothyroidism.
The basis for natural remedies for hypothyroidism includes focusing on a balanced diet, curbing stress, and incorporate missing nutrients.
An optimal diet plan for patients with hypothyroidism has been explained in the section above.
Other supplements that can be added are as follows:
Low thyroid hormones affect the body’s vitamin B levels.
Taking vitamin B supplements can help tackle the fatigue that the body faces.
Foods that are rich in this vitamin are peas, beans, sesame seeds, tuna, milk, and eggs.
Adding probiotics to your diet can help maintain live, helpful bacteria in the gut- preventing serious conditions like chronic diarrhea.
In its raw form, it helps in the optimal functioning of the thyroid gland.
This helps in losing weight, increasing metabolism, and balancing body temperature.
It helps in maintaining a balanced production of hormones in the body.
It helps in removing body toxins and regulate body fat.
A deficiency of vitamin D can lead to thyroid problems.
Ensure that you get at least 15 minutes of sunlight daily for optimal vitamin D production.
Foods that are rich in this vitamin are mackerel, orange juice, egg yolks, and dairy products.
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What if you learned of a magic pill that could boost your metabolism, aid your weight loss program, help you feel full, increase your lifespan, reduce your risk of diabetes, cancer, and heart diseases while controlling your cholesterol? You’d probably jump on it without thinking twice. Well, you don’t need a drug to get these things in their real sense. Not when we can suggest a single ingredient that covers it all – Fiber.
Despite all the fantastic health benefits of fiber, researchers still point out that not many people are maximizing its full potential. Of course, that’s expected because most people lack the knowledge of the amazing things that fiber can do in the body. To this effect, this article focuses on the benefits of microfiber, with particular interest on their potential to help in weight loss.
Fiber is often divided into different categories, with each category differing in their nutrigenomics. The most popular categories of fiber include insoluble fiber, soluble fiber, and prebiotic fiber.
This is a type of fiber that does not mix with water.
It acts majorly as a bulking agent, helping to form stool and pass it through the guts.
It has proven to be useful in treating constipation.
On the other hand, this category of fiber mixes with water to form viscous gel-like substances that are capable of slowing down how fast the stomach can release digested food to the gut.
Researchers confirm that eating enough soluble fiber reduces belly fat and the prevention of further add-up.
The last type of fiber is the prebiotic fiber that feeds the friendly bacteria present in your gut.
This helps the gut bacteria to produce nutrients for your colon cells, leading to a healthier digestive system.
Facts and research have always pointed out that fiber can help anyone lose weight, even if they don’t make other adjustments to their diet.Â
First, fiber is super-filling, leaving your stomach with little space to eat other high-fat foods.
Besides, the digestive process of fiber is relatively slower compared to sugar and simple starches.
There are several other ways they help to reduce weight, and it’s been proven repeatedly.
In fact, dieters who were told to get at least 30 grams of fiber per day without any other dietary parameters lost a significant amount of weight.
Fiber is not just high for keeping your weight and appetite in check; it is also great for your heart-health and can help reduce the risk of diabetes.
There are loads of other benefits that we will discuss as this article progresses.
When it comes to weight loss, fiber’s the best choice as it encourages the diversity of gut bacteria.
It’s important to know that there are already over 100 trillion helpful bacteria that live in your lower gut.
Such bacteria are harmless, sharing a mutually beneficial relationship with humans.
Since soluble fiber helps to improve gut bacteria, it’s a no-brainer that it will help to reduce belly fat.
Most people have always been curious about how fiber helps in weight reduction. Here, let’s review some of the ways it works.
It is no surprise that fiber is a powerful natural suppressant of appetite. This keeps you from regularly reaching out for junk.
It is important to know that soluble fiber makes it more likely for you to reduce your intake of calories by suppressing your appetite. This would, in turn, help you lose weight.
There are tons of theories regarding how fiber helps for the reduction of appetite.
However, the most popular one is that it helps regulate hormones involved in controlling appetite.
However, another theory suggests that fiber can aid in appetite reduction by slowing the movement of food through the gut.
Even though everyone can benefit from consuming a fiber-rich diet, the effects of such a diet can vary from person to person.
Some people can lose a considerable amount of weight from this diet, while for others, dropping a few kilos might take a while.
This is because our genetic variations influence how our body responds to different nutrients present in the diet.
Let us take the FTO gene, for example. We’ve heard several questions about how the FTO gene influences weight loss and weight gain.Â
The FTO gene, short for FTO alpha-ketoglutarate dependent dioxygenase, located on chromosome 16, is mainly associated with the body-mass index, obesity, and type II diabetes.
A recent study pointed to an association between a particular variation in the FTO gene and carbohydrate intake, with individuals having a certain variant more susceptible to obesity than if they carried the original C allele (normal variant).
We’ve also seen several other studies establishing a direct relationship between a T to A transition and an increase in BMI.
Over time, a significant association between another variation and dietary fiber intake was noticed.
The research study has, in fact, reported that individuals carrying the AA genotype exhibited lower waist circumference than the T allele carriers on a high fiber diet.
When on a high-fiber diet, people carrying the AA genotype tend to experience more weight loss than the other genotypes.
However, the A allele carriers, are also at a higher risk for obesity when physically inactive for prolonged periods of time.
Fiber-rich food can result in weight loss by increasing the feeling of fullness, thus leading to reduced calorie intake.
Since your genotype favors higher weight loss on fiber intake, you can include more fiber-rich foods in your diet.
Some natural sources of fiber include Broccoli, Lentils, Kidney Beans, Bananas, Barley, Almonds, Carrots, Dates, etc.
Since your genotype also puts you at a higher risk for obesity when physically inactive, ensure to include some light exercises in your routine.
Here are some simple exercises that can make you feel great all day.
T allele carriers may not experience a significant weight loss on fiber intake.
A lesser reduction in BMI on high fiber intake was noticed in the TT genotype in comparison to the AA genotype.
While ensuring adequate fiber intake, consumption of other weight loss-friendly foods can also help.
After several studies on the effect of fiber from food, researchers have concluded that the benefits of fiber from supplements cannot equal that of food fiber.
Plus, getting fiber from supplements might mean missing out on essential vitamins, minerals, and other nutrients present in fiber-rich food.
However, people who may have certain dietary restrictions like gluten intolerance may need to turn to fiber supplements to get the daily recommended dose.
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Having talked so much about fiber for weight loss, and how the DNA diet affects your journey towards achieving the perfect body structure, it’s also important that we suggest some dietary sources of fiber.
Bear in mind that most fiber-rich foods contain both soluble and insoluble fiber. Some popular fiber-rich foods include:
There you have it now. We’ve reviewed everything you’ll need to know about fiber and weight loss.
We’ve also made recommendations on foods with high fiber content. With the average fiber requirements for your body per day pegged between 25 to 30 grams, it lies on you to find what fits your body and stick to it.
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Exercise offers a range of benefits. It makes you fitter, stronger, and faster. But, if you’re like most people, adapting to a new workout regime can be hard – you may face extreme muscle soreness. Ever wondered why? Exercising muscles can cause microscopic tears to them, fluctuate hormone levels, and increase inflammation. While they all sound negative, these are undoubtedly positive effects on the body. Following a strict workout regimen can improve posture, muscle growth, insulin sensitivity, better respiration, and heart health. If workouts are that good, then why is recovery important?
Post-exercise recovery (PER) is a vital component in a training program. Allowing the body to actively recover from working out lets you to perform better in subsequent exercise routines. Personal trainers often include various measures – changes in nutrition, compression garments, and cold-water immersion. These would help in quick recovery from their intense regimes and aid in consistent performance in their next workout.
For non-professionals, post-exercise recovery helps in becoming leaner, more flexible, and reaching your personal fitness goals! Repeatedly training a muscle group with no recovery time only leads to tissue breakdown instead of building.
To understand the importance, let’s look at an extreme situation. Over-training syndrome (OTS) is when an individual over trains and pushes themselves to limits without paying attention to nutrition, rest, and emotional status. This leads to depression, decreased performance, excessive fatigue, restless sleep, loss of appetite, decreased immunity, and so on. Muscles do not grow as you work them, but grow as you actively rest.
Recovery also leads to the following benefits:
Passive recovery is to be completely at rest after an intense workout. This could include lying down, sitting, and being inactive. This is not recommended for everyone, and should only be done if faced with a serious injury, or in pain. It is also good to follow passive recovery if you feel mentally/physically exhausted from your workout regime.
Active recovery, on the other hand, is mostly recommended. This includes doing light, low-impact exercises and routines that help the blood flow, allowing toxins (liked built-up lactic acid) to be flushed out. Examples of active recovery include yoga, walking, low-impact cycling, tai chi, or foam rolling. There are many ways to actively recover, you may follow a cool-down routine after your workout, or following cross-training- details will be covered later.
Like several fitness traits, the average time of recovery you’d need post-intense workout is determined by your genes. Many different genes are involved, two of widely studied ones are CKM and MMP3.
Creatine Kinase, M-type (CKM) codes for a protein that is involved in energy homeostasis. It is used in energy transfer channels within the body. This protein is also involved in maintaining body mass index, muscle damage repair, and inflammation response.
Certain variants of this gene influence your recovery time. One allelic variant is G. If an individual has GG genotype, they would have average time for recovery after an intense exercise. However, having a TT genotype would be requiring a longer recovery time than most.
The proteins of the matrix metalloproteinase (MMP3) gene family help in tissue remodelling and wound repair. They have also been implicated in conditions like arthritis. Until triggered by another enzyme, these proteins remain inactive.
Gene variants of MMP3 has been linked to PER time. The A allele at a particular region in this gene is significantly related to a longer recovery time, which could be attributed to inflammatory responses being triggered.
It is important to schedule a break from intense training to allow the body to rest and repair itself before another set of intense training. This could be even last a week of no intense training, but of mild, low-impact exercises like walking. This allows for muscle growth and repair.
A good 8-hour sleep would help in repairing muscles. The body secretes growth hormones that help in muscle growth and repair. Try to avoid any distractions before sleep- like using mobile devices and having caffeine, and ensure that you clock in the 8 hours.
Incorporate active recovery into your training schedule. Ensure that you cool-down after exercising by doing yoga and stretches. This would help release the built-up lactic acid, and help in conditioning your muscles and flexibility. You could also cross-train- in this way, you avoid working the same group of muscles, giving ample time for recovery. Foam rolling is also a reliable active recovery, to relax strained muscles.
Athletes and professionals usually have ice baths that help tremendously in muscle recovery. Massages are also helpful to relax over-stretched and overused muscle groups. Wearing compression garments also help in quick recovery times.
Active visualization exercises, and listening to music with a slow tempo has also been seen to relax muscle groups, aiding in recovery.
If the muscles are over-trained, you may massage in some muscle creams, or take an anti-inflammatory like aspirin, to reduce the pain.
Even if you train optimally, if the nutrition is insufficient, you may suffer from increased muscle soreness, reduced performance, and increased fatigue.
It’s important to replenish lost water within 12 hours of training. Rehydrating should be done right after a training session. Dairy-based drinks like smoothies offer the full package from carbohydrates, lipids, protein, and electrolytes. For other goals, regular meals are enough. Drinking chocolate milk is also good, the protein kickstarts recovery, and the carbs in this drink energize the body. Tart cherry juice is another option, as it reduces inflammation. Skip alcohol for two reasons, one is because it could dehydrate you, and interferes in protein production, delaying muscle repair.
Proteins help in repairing and building muscle. Consuming the right amount of protein provides enough resources for the body to use to replenish the amino acid stores in the body. About 0.14-0.23 grams of protein per pound of body weight is recommended. Eating protein before sleeping helps the body in repairing muscles overnight, and eating protein in the morning helps curbs cravings. Eating protein before and after workout serves the same purpose- you trigger the repair mechanism even before you work out.
Fats could reduce the rate of absorption of a meal, however, adding a small amount of fat can help in promoting muscle growth. Saturated and trans-fats (fats derived from animals, or synthetic fats) are to be avoided due to their deleterious effect on health and recovery. Essential fats are important, and can be sourced from avocados, chia seeds and nuts.
Replenishing carbs is important for recovery. The amount of carbs is dependent on the intensity of training. If you do more endurance sports like swimming and running, then you would require more carbs. Also, if you train more often during the day, then it is imperative your glycogen stores by having adequate carbs. The ratio of carbs to protein should 3:1.
Some sample meals post-workout could be:- grilled chicken with roasted vegetables, salmon with sweet potato, cottage cheese, and fruits, pita bread with hummus, multi-grain bread, and raw peanuts.
This is a common misconception, but depending on the intensity of your training, it important to take 1 to 2 days of just to rest. This could be active or passive recovery, but the aim is to allow the body to repair itself so that you can come back to stronger.
Sleep is the most important factor when it comes to goals of gaining muscle or losing weight. It is the prime time when the body gets to repair muscles. As mentioned before, growth hormones have secreted that help in this process. Lack of sleep, reduces the amount of this hormone, leading to sabotaged fitness goals.
While these tools and techniques may help, it is not essential. The most important rest is sleep, and you need to make sure you get the full 8 hours’ worth of it. Diet is another important factor, and always listen to your body and do not force yourself to train if you aren’t ready for it.
As mentioned above, exercise does, in a sense, damage the body. But this damage is good, and once you’ve recovered, you become stronger and more fit. Studies on the effect of taking antioxidant supplements (like Vitamin C and Vitamin E) after working out show that it does not affect the reduction of ROS produced by exercise. While it is important to keep your vitamin levels in check, there is no need to include it in your post-workout meal.
Now that we have seen the importance of recovery, let’s look at other tips to stay fit.
People tend to stick to an exercise routine when they have a definite goal. Work towards that goal. Stay determined. You got this!
You don’t have to have intense workouts every single day, the idea is to get moving- this, in turn, would produce endorphins and would motivate you to work harder.
Start with easy goals. When you finish them, this would motivate you further to set tougher goals.
If you don’t like lifting weights, try dancing, or if that doesn’t suit you, then try yoga. There are a lot of different routines that you can follow, and if you enjoy what you’re doing, the fitness goals become secondary.
Plateauing is normal while working out. When you feel that a routine is too easy, try adding more weight, or try to run faster, this also brings about some variety and pushes you further.
If you feel you cannot move or you just can’t work out for the day, it is also good to take a day off, just to recover.
Even if you work out every day, you won’t see any progress unless you stick to a healthy diet. Try opting for fresh meats, green and leafy vegetables, fruits, and dairy.
Recovery is a part of your workout routine and has just as much importance as cardio or strength training. Over-training, pushing your body to limits, without allowing time for recovery, would only sabotage fitness goals. Try to take a holistic approach when you begin a workout regime. It is good to push yourself, adapt, and grow, but keep in mind active recovery practices to make your exercise effective.
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Affecting more than 415 million people globally, rosacea is a common skin condition, although a poorly understood one. The face and eyes are primarily affected, and the condition is often mistaken for being an ‘adult acne’. According to a National Rosacea Society survey, close to 95% of patients know next to nothing about the signs just before being diagnosed. So, what are the types of rosacea and how different are they from acne? And, what’s the role of your DNA in all of this?
Dating back to the 14th century, Rosacea was first called ‘goutresse’, by a French doctor because of the facial redness it caused. The condition is now known to be chronic and inflammatory. There are different types of rosacea, most often accompanied by swollen red bumps and small visible blood vessels.
Since the condition mostly affects the face, they’re often mistaken for acne, eczema, or allergy. It predominantly known to affect females, especially when they are between 30 and 50 years of age. Those of European ancestry are also at a higher risk for the condition.
Rosacea is kind of an umbrella term that covers the four different subtypes:
| Erythematotelangiectatic rosacea (ETR) Symptoms: Facial redness, flushing, and visible blood vessels. | Papulopustular (or acne) rosacea Symptoms: Acne-like breakouts, swelling, and redness. |
| Phymatous/Rhinophyma rosacea Symptoms: Thickening and redness, mostly on the nose. Often co-exists with other types. | Ocular rosacea Symptoms: Redness in the eye, along with irritation and swollen eyelids. |
Before taking up a certain course of treatment, dermatologists often look for common triggers that cause a rosacea flare-up. The common triggers are:
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Genetic factors have been shown to play a role in increasing the risk of the condition. Since the most apparent symptoms are redness and inflammation of the skin, rosacea could be caused by genes associated with blood vessel abnormalities and immune reactions. Rosacea is caused by mutations in two gene families:
The HLA genes, primarily involved in immune function, help the body in distinguishing foreign proteins from the body’s own. Variations in these genes have also been linked to rosacea symptoms – when the immune system misdirects the response, causing inflammation of the blood vessels.
The proteins encoded by the GSL gene family help in protecting cells from oxidative damage – for example, the ones caused by exposure to sunlight and UV rays. Mutations in this gene complex could affect its efficiency in protecting skin cells, leading to rosacea.
A genome-wide study that analyzed over 20,000 individuals with European descent was able to set forth a genetic basis to Rosacea. In this preliminary study, volunteers who were in the ‘cases’ group having answered yes to rosacea symptoms, were tested for genetic variation. One variant was found to be associated with disease occurrence, and this is located between two genes – HLA-DRA and BTNL2. The variant was found to influence the inflammatory response associated with rosacea.
A coincidental finding of this study was that variations in the HLA gene were also related to symptoms of diabetes and celiac disease, giving a suggestive link that rosacea may act as a visual cue to another underlying disease.
It is easy to misdiagnose rosacea for acne, but there are several subtle differences:
| Trigger | Organs affected | Risk group | Treatment | |
| Rosacea | – Stress – Sunlight – Exercise – Spicy food – Alcohol | – Eyes – Eyelids – Cheeks – Nose – Forehead | – 30+ years – Women – Men (severe form) | – Topical solutions – Retinoids – Laser therapy – Antibiotics |
| Ance | – Hormonal imbalances – Medications – Stress – Diet | – Face – Chest – Back – Shoulders | – Teenagers – Young adults | – Topical solution – Retinoids – Chemical peels – Antibiotics |
There is no direct diagnosis for this condition. The main indicator of rosacea is that the redness is contained to the face or the presence of enlarged blood vessels on the face.
I. Preliminary diagnosis:
The preliminary diagnosis occurs with a physical examination of the face. If there is scarring elsewhere (like on the scalp), or if the doctor suspects another medical condition, like lupus, blood tests would be ordered.
II. Clinical tests:
Other clinical tests would also be performed to rule out other confounding conditions like psoriasis or eczema. If the symptoms include the eyes, consultation with an ophtlamologist may be required.
Several foods could trigger flare-ups. It is preferred that these are limited or avoided:
Foods that reduce inflammation, healthy fats, probiotics, and fiber-rich foods may be able to help or reduce the severity of some rosacea symptoms. These include:
People with rosacea may develop really sensitive skin, that could be easily irritated by the wrong choice of cleansers, creams, and makeup. Some common triggers:
Rosacea could become severe if left untreated. However, most treatment practices help in managing symptoms. The course of treatment usually differ based on the types of rosacea.
It is important to note that rosacea is a chronic condition and so these treatments only help in reducing the intensity of the symptoms.
There are a lot of DIY/home remedies to manage rosacea:
In all, the many types of rosacea are chronic and inflammatory that requires intensive care and a strict diet and skincare regime. The exact cause of this condition is unknown, and maybe there could be a link between rosacea and other underlying diseases, but that can only be determined through more studies. Currently, there is no treatment, however, symptoms can be managed.
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Being one of the top 5 abundant minerals in the human body and involved in over 600 reactions, magnesium is often the overlooked and ‘taken-for-granted’ type of mineral. The spotlight is often taken over by calcium and phosphorous. In fact, the importance of magnesium is so less known that about 48% of Americans fall deficit when it comes to daily magnesium intake. Studies have shown magnesium deficiency as a cause of several chronic conditions. So, if this mineral’s that important, what exactly does it do in the body?
The benefits magnesium offer to the body is not limited to one organ. They help in regulating diverse biochemical processes such as nerve function, blood pressure regulation. Some of the essential functions are given below:
The indispensable function of magnesium is their role in regulating signals between the brain and the rest of the body. Additionally, they take residence in the NMDA receptors of brain cells. By doing so, they prevent them from being excited unnecessarily and reduces the risk of brain damage. They can also calm down neural activity when it’s time to sleep, so you get a restful night.
When it comes to mental health, the importance of magnesium goes understated. By regulating brain signals and coordinating mood, the mineral keeps our psychological health in check. Several studies have shown the link between low levels of magnesium and increased risk for depression. In fact, restoring the magnesium levels in the body almost reversed depression, suggesting their role as an anti-depressant.
For your heart to keep beating, the muscles will need to contract and relax in a rhythmic fashion. While the contraction is taken care of by calcium, it is magnesium that relaxes the muscles after each contraction. This helps in maintaining steady heart rhythm. Magnesium also lowers blood pressure levels and reduces the risk of several heart conditions.
The main role of magnesium when it comes to blood sugar is insulin regulation. They transport sugar from the blood into the cells for storage. Low levels of this mineral, therefore, increases blood sugar levels and causes type 2 diabetes.
Magnesium is usually present in abundant quantities in the body. But, when their levels go down, and we do not get the required magnesium intake by food, it leads to hypomagnesemia.
Some of the main causes of the condition are:
The symptoms of Hypomagnesemia vary depending on the progression of the condition.
Early symptoms of magnesium deficiency include:
If not corrected in time, this leads to more severe symptoms that include:
Most commonly, oral supplements are prescribed for hypomagnesemia. Taking magnesium-rich foods are an alternative. When the deficiency is below 1.25 mg/dL, magnesium salts are given. Twice the dose of the mineral is administered to those with normal renal function, as 50% of it will be excreted in the urine. For those, who have excessive hypomagnesemia that cannot be managed with supplements alone, an IV or IM of magnesium will be given. Particularly, magnesium sulfate in 5% D/W at the rate of 1 g/hour as a slow infusion for up to 10 hours will be given.
Like other minerals and vitamins, the levels of magnesium in the body are influenced by the gene variants you carry. Several genes are involved, of which we’ll discuss two:
TRPM6 gene, located on chromosome 9, is short for transient receptor potential cation channel subfamily M member 6. It regulates the entry of magnesium ions into the cell by creating a protein channel. They are primarily present in the large intestine, kidneys, and lungs. When there’s requirement for magnesium, the channel promotes the entry of ions into the cell. If there’s a mutation in this gene, the entry of magnesium will be affected, causing a fluctuation in their levels.
Research is presently ongoing to understand the gene variants of TRPM6. Several studies have shown few variants in the TRMP6 gene that influence the channel activity, Of particular interest is one variant, a T to C transition. This variant has been shown to enhance the function of the channel. This allows more magnesium ions into the cell.
The CASR gene, also called the calcium-sensing receptor gene, instructs the synthesis of the ‘calcium sensing receptor’ protein (CaSR). Located on chromosome 3, this gene is primarily concerned with maintaining calcium levels in the body. However, studies have shown that this gene also affects the levels of magnesium. Particularly, the gene influences the handling of magnesium in the kidney.
Studies are underway to understand the CaSR-mediated interactions between calcium and magnesium homeostasis. A genome-wide association study was conducted to decipher the genetic variations influencing serum calcium and magnesium levels. The study revealed that a particular variant, an A to G transition, was associated with higher serum magnesium levels in the population.
Of the total magnesium present in the body, 50-60% is found in the bones, 1% in blood, and the rest in soft tissues. The levels vary widely between individuals based on age. The following table shows the amount of magnesium required, categorized based on age group.
| Age | Male | Female |
| Birth to 6 months | 30 mg | 30 mg |
| 7 to 12 months | 75 mg | 75 mg |
| 1 to 3 years | 80 mg | 80 mg |
| 4 to 8 years | 130 mg | 130 mg |
| 9 to 13 years | 240 mg | 240 mg |
| 14 to 18 years | 410 mg | 360 mg |
| 19 to 30 years | 400 mg | 310 mg |
| 31+ years | 420 mg | 320 mg |
Magnesium is also useful to relieve certain health conditions, and the dosage of the mineral varies based on the condition.
Magnesium supplements improve a range of health markers. Since the body cannot make this mineral, it can be obtained by consuming magnesium-rich foods or taking supplements.
Magnesium supplements are available in different forms. Before deciding on a supplement, it is important to know more about its absorption rate or how well it is suitable as per your body type
Other than those suffering from hypomagnesemia, the supplements are also given to individuals with health conditions such as:
Though one can take magnesium any time during the day, some studies report that taking these supplements in the evening is beneficial as it helps in relaxing the body and improving sleep quality.
Magnesium supplements are generally considered to be safe. However, if an individual has any existing medical condition, he/she must consult with their doctor to prevent any cross reaction with other medications.
High doses can result in nausea, vomiting, dehydration, and diarrhea. Also, those with kidney diseases are more likely to suffer from the side effects.
The best way to increase magnesium levels and maintain optimum dietary intake is by eating foods that are rich in magnesium. Some of these include:
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The story of our rise, the all-too-familiar emergence of Homo sapiens, comes with a plot-twist that many are not familiar with. We owe our survival to viruses, because if not for them, we may not be here at all. Like pulling invisible strings, viruses quietly influenced our existence and shaped our evolution for hundreds of thousands of years.
For the last 500 million years, ever since they evolved, several viruses have tucked away their genes into the DNA of their hosts, humans included. However, this viral integration remained in the dark until a century ago.
It all started one night in 1910, at the Rockefeller Institute in New York. Biologist Peyton Rous, curious about the cause of tumors, transplanted a small piece of tumor from one chicken to another. Soon enough, the other chickens developed highly invasive cancer. This was most surprising to him because he had filtered out all the cancerous cells before the transplantation. So, what could possibly be causing raging cancer in the transplanted chickens if there were no cancer cells? After a relentless pursuit, the cause was found to be Rous sarcoma virus (RSV), a member of the retroviridae family. Soon enough, other retroviruses embedded in the chicken genome were identified.
This caused a wild intriguing theory among the scientists back then: Could we have parts of the viral genome in us too? With the human genome sequenced in the 1990s, we had our answer. Our genome showed countless genes of viruses embedded in our DNA. In fact, they were so common (occupying ~8% of our genome), that the scientists called these the ‘human endogenous retroviruses’ (HERVs).Â
Viruses are largely infectious agents. They enter the hosts, command the cell machinery to work in their favor, replicate to form new viruses and release to infect other cells. That’s just all how viruses work.
Since viruses have existed from time immemorial, our ancestors were exposed to a plethora of them. Some of the viruses are just temporary ‘visitors,’ exiting the host after establishing an infection. Others, however, are stealthier and make their way into the genome to integrate their genes into the host DNA without tipping off the immune system. Once they infiltrate, the viral genetic material can hop around, inserting chunks of their genes at random in the host genome. This causes a drastic rewiring of the human genome network and gets passed on from one generation to the next. Just like that, these viruses become one with the host.
If the viruses are long integrated with our DNA, what stops them from being infectious again? Thanks to the years of co-evolvement with the viruses, our cells have developed counter-active mechanisms to stop the infection. First, some of our genes have evolved to encode proteins that mainly work to render HERV’s proteins non-functional. Second, our DNA is twisted and tightly packed to accommodate into the nucleus. This means that proteins can be produced only if the region containing the gene to be transcribed is slightly loosened and accessible. The mechanisms tightening and loosening our DNA ensure that the viral genes remain inaccessible. Finally, over the course of evolution, much of the integrated viral genome pick up mutations that happen in human DNA. The mutations, once accumulated, may essentially inactivate the infectious components of the viral genome.
Like other cellular mechanisms, these fool-proofs to prevent the expression of the viral genome are compromised when the cell is under stress, such as during infection by another pathogen. There is mounting evidence for the role of these endogenous viruses in many illnesses (mostly neurological) such as schizophrenia, multiple sclerosis, and amyotrophic lateral sclerosis. For example, in multiple sclerosis, a protein produced by HERV, called ENV, activates microglial cells (brain’s immune cells). This leads to an attack on the neurons, causing auto-immune conditions. Several lines of research also hint at the link between HERVs and idiopathic conditions (unknown origin). However, HERVs mostly remain dormant unless there is a unique combination of cellular stress and genetic predisposition.
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HERVs are not just passive stowaways in our genome. Scientists are now unearthing clues about how they might’ve played a role in branching us off from our primate ancestors. This means our species started off with parts of the viral genome in our DNA. The viruses were believed to have influenced the expression of certain human genes, refashioning them and deciding which gene to activate when. This activated certain gene networks that gave our species the upper hand over the other primates.
One such effort to understand HERVs led to a key finding. HERVs decide which immune genes to turn ON or OFF. The first example came from studying MER41, an endogenous virus in our genome. MER41 was regulated by STAT proteins that are important for initiating the immune response. It is located right next to AIM2, a gene that issues the self-destruct code to the cell when pathogens invade. When scientists removed the MER41 sequence to test its importance, they found that the cells could no longer self-destruct in the face of threats. Soon after, many more immunity genes controlled by HERVs were identified. This provided further proof that we owe our survival to these viruses.
The most recent infiltrations into our DNA by the HERVK virus happened tens of thousands of years ago. They’re still found to be active, particularly in human embryos. Researchers at Stanford University made a startling discovery when analyzing gene expression in an embryo that was three days old. They found gene sequences from HERVK that produced viral proteins in the 8-cell embryo. When studying them further, the researchers were astounded to see that the main role of these viral proteins was to prevent the entry and infection of other viruses. They were safeguarding the embryo, practically acting as an immune system substitute.
Another example that viruses play a role in our existence comes from studying the syncytin-1 protein (encoded by the ERVW1 gene). This protein, originating from HERVs, plays a crucial role in the formation of the placenta. However, humans are not the only species that have this protein. Other primates have them as well, most likely integrated close to 10 million years ago.
Over tens of thousands of viruses were identified to be integrated into our genomes. Scientists have just started on what appears to be a long journey to discover the roles these viruses might have played in shaping our evolution. Research on identifying the potential effects of viral integration on the genome is currently in its infancy, and we’re not sure what it may reveal. One thing’s for certain: our genome appears to be way more complicated than we’d ever imagined.
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