When you’re exposed to the damaging Ultraviolet rays (UVR) from the sun, your body responds by producing more melanin (melanin is a natural skin pigment). This results in skin darkening or skin tanning. Tanning can also be caused by tanning beds.
There are two types of UV radiation in the sun’s rays, UV-A and UV-B. UV-B radiation burns the upper layers of your skin and causes sunburn. UVA radiation is responsible for tanning. The UV-A radiation can travel to the lower layers of the skin, where melanocytes (cells that produce the skin pigment melanin) are present. On exposure to excess UV-A radiation, the melanocytes produce a brown pigment called melanin. Melanin causes darkening of the skin leading to a tan. This protects the skin from burning.
Tanning is commonly seen in people whose ancestors lived in the mid-latitude regions. The tanning ability evolved in these regions where the sun’s intensity varies with season drastically.
People in this region have moderate levels of melanin pigmentation in their skin to adapt to the varying UV exposure levels.
Research shows that sun-induced folate deficiency is what led to the evolution of dark skin and tanning. Folate is a light-sensitive vitamin needed for cell division and repair. Folate levels are affected by UV rays. In summer, light-skinned people have a higher chance of folate deficiency, whereas, in winter, dark-skinned people will not have sufficient levels of vitamin D. Tanning evolved as an adaptation to these varying levels of sun exposure.
Genetics is linked to how your skin responds to sunlight exposure. Several genes affect skin color and tanning ability.
A study done at King’s College, London, found 20 genes related to tanning, some of which were previously found to be linked to skin pigmentation. Few of the genes found had no previously documented link to skin pigmentation but had an effect on tanning. This study included a wide range of about 200,000 participants, including people who never tan or burn.
The IRF4 gene contains instructions for the production of interferon regulatory factor 4. These proteins are mainly involved in the body’s response to infection by viruses.
This gene is also found to be strongly associated with pigmentation, sensitivity to sun exposure, freckles, blue eyes, and brown hair color.
rs12203592
rs12203592 is an SNP found in the IRF4 gene.
The T allele is the risk allele and is associated with a higher sensitivity to sun exposure, freckles, and brown hair.
The T allele is also found to have a significant association with tanning ability.
The TYR gene contains instructions for the production of an enzyme tyrosinase. This enzyme contains instructions for the production of the skin pigment melanin. Variations in this interfere with melanin production and, as a result, can cause differences in skin pigmentation.
rs1126809
rs1126809 is an SNP found in the TYR gene.
The A allele is associated with a slight increase in skin cancer risk and tanning ability as compared to the G allele.
The EXOC2 gene contains instructions for the production of Exocyst Complex 2 protein. This protein is part of a multi-protein complex that targets vesicles, which are tiny sacs that transport material in and out of the cells to specific sites on the outer membrane (plasma membrane) of the cell.
Several studies have found a relation between changes in the EXOC2 gene and skin pigmentation.
rs12210050
rs12210050 is an SNP found in the EXOC2 gene.
The T allele [increases the risk of basal cell carcinoma)(https://www.snpedia.com/index.php/Rs12210050) and is found to have a significant association with tanning ability.
Increased exposure to UV light
Exposure to UV light causes the skin cells to produce more melanin, and this leads to tanning.
Indoor tanning
Tanning beds aren’t a safer alternative to sunlight. They use UV radiation to produce a cosmetic tan, which has the same effects as outdoor tanning.
Phototherapy
Phototherapy can cause tanning of the skin as it uses light similar to the sun rays.
Radiation therapy
One of the side effects of radiation therapy is tanning.
Avoiding a tan
- The best way to avoid the effects of a tan is to entirely avoid tanning, both indoor and outdoor.
- Protect your skin from sunlight by wearing a hat, sunglasses, and avoiding excess exposure to sunlight.
- Take frequent breaks under the shade to avoid continuous exposure.
- Sunscreen: Use a broad-spectrum sunscreen of SPF30 or greater that blocks both UVA and UVB rays. Make sure to apply enough sunscreen to protect your skin.
Lightening a tan
- Skin-lightening products that contain vitamin C, glycolic acid, retinoids, kojic acid, or azelaic acid can be used. There are various creams available over the counter. Make sure you consult a dermatologist before going ahead with these treatments.
- Exfoliation: Removing the dead skin cells on the surface with a homemade or store-bought scrub can help. Avoid the sun after exfoliation as it makes you more susceptible to tanning and skin damage. You need to give the cells time to heal.
- Home remedies: Aloe is a great anti-inflammatory skin soother that can help remove a tan. Turmeric can help protect against sun damage, but it stains your skin. The stain can be removed immediately with a wash.
- Sunless tanning: Several sunless tanning lotions that contain dihydroxyacetone(DHA) as the active ingredient are available in the market. This temporarily darkens the skin and resembles a tan. The effects last for a few days.
https://www.skincancer.org/risk-factors/tanning/#sad
https://www.healthline.com/health/how-to-get-rid-of-a-tan
https://www.fda.gov/radiation-emitting-products/tanning/risks-tanning
https://www.sciencemag.org/news/2010/06/scienceshot-tanning-ability-driven-evolution
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2758927/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3690971/
https://academic.oup.com/endo/article/156/1/39/2800584
https://www.nature.com/articles/s41467-018-04086-y
https://www.sciencemag.org/news/2010/06/scienceshot-tanning-ability-driven-evolution
Rosacea is a common skin condition that affects more than 415 million people globally.
It is characterized by redness and visible blood vessels on the face. Small, pus-filled bumps may also appear.
Despite its high prevalence, rosacea is a poorly understood skin condition that is often mistaken for other conditions like acne.
There are four types of rosacea, each of which comes with its own set of symptoms:
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 coexists with other types.
Ocular rosacea
Symptoms: Redness in the eye, along with irritation and swollen eyelids.
Facial redness: A persistent redness on the face, especially around the central part. Small blood vessels become visible.
Swollen, red bumps: Pimples are seen across the face, and the swollen bumps may also contain pus.
Eye problems: Mainly seen in cases of ocular rosacea. This results in swollen, often irritated, and dry eyes.
Swollen nose: Associated with rhinophyma rosacea, the skin under the nose thickens and starts to swell. This is more seen in men than in women.
The HLA genes are primarily involved in immune function. Certain changes in these genes can cause the body to misdirect immune responses. Rosacea occurs when the misdirected immune attacks result in the inflammation of blood vessels.
rs763035 SNP and the Risk of Rosacea
rs763035 is an SNP in the HLA-DRB gene. The T allele is associated with an increased risk of rosacea.
People with the CT and TT types are at an 1.2 times and 1.6 times more likely to develop rosacea than the people with CC types.
Another gene complex called the glutathione-S transferases (GSTs) is also associated with the risk of rosacea. GST is involved in regulating oxidative stress in the body. Certain GST variants reduce the ability to protect the skin from damage due to oxidative stress, thus making it prone to rosacea.
Foods You May Need To Avoid
Several foods could trigger flare-ups. It is preferred that these are limited or avoided:
1. Alcohol - Even a tiny amount of alcohol (champagne, vodka, beer, gin, and bourbon) has resulted in flare-ups in a majority of patients.
2. Hot beverages - Drinking hot beverages can cause the vessels on the face to dilate, causing a blushed appearance.
3. Spicy foods - Most spicy foods contain the chemical ‘capsaicin.’ Eating foods that contain this chemical can worsen symptoms. Avoid jalapenos, chilies, or tabasco peppers.
4. Dairy - Common culprits are milk, sour cream, yogurt, and cheese.
It is also recommended to avoid foods that contain high amounts of histamine and cinnamaldehyde, like chocolate, nuts, cinnamon, and foods pickled with vinegar.
Rosacea-friendly Foods
Foods that reduce inflammation, healthy fats, probiotics, and fiber-rich foods may help or reduce the severity of some rosacea symptoms. These include:
1. Whole foods like oatmeal and brown rice
2. Nuts, fatty fish, rich in omega-3 fatty acids
3. Berries, rich in antioxidants
4. Yogurt, sauerkraut, miso are probiotic foods
5. Fiber-rich foods like bananas, onions, leeks, garlic, and whole grains
Conscientiousness is one’s ability to follow socially prescribed norms, be goal-directed, plan, and delay gratification. It is included in the Big Five Taxonomy of personality traits and makes one diligent and careful.
Conscientious individuals tend to be:
- Very organized
- Self-disciplined
- Reliable
- Workaholics
- Sticklers for their routines
- Critical thinkers
- Problem solvers
Conscientiousness affects one’s behavior and compels them to do well in their life, career, and workplace.
Research has found that good health has been associated with conscientiousness. This is because people who are conscientious are less likely to indulge in unhealthy habits like drugs, alcohol, and smoking. Also, their self-discipline and avoidance of stressful situations drive them to lead healthy lives.
Conscientiousness can shape an individual’s career choices, the relationships they make, friendships, marriage stability, and other aspects that influence their life, health, and longevity. A study reported by Patrick L. Hill and his colleagues from the University of Illinois suggests that having high conscientiousness has cognitive benefits, which is also related to longevity.
Conscientiousness is one of the many characteristics that shape an individual’s behavior and personality. It is associated with five sub-traits, namely:
- Self-efficacy
- Orderliness
- Dutifulness
- Self-discipline
- Cautiousness
- Dependability
- Thoroughness
Most, if not all of our traits, are influenced by genes.
Studies have shown that conscientiousness has a heritability of about 50 percent.
The genes that are associated with conscientiousness include SMOC1, LAMB1, DYRK1A, and COL19A1.
The SMOC1 gene contains instruction for the production of secreted modular calcium-binding protein 1. This gene is located on chromosome 14. The SMOC-1 protein binds to other proteins and regulates the growth and development of tissues throughout the body.
rs11626232
rs11626232 is a single nucleotide polymorphism or SNP in the SMOC1 gene. It has been associated with conscientiousness levels. The C allele of rs11626232 has been linked to lower levels of conscientiousness.
The Big 5 personality traits work together, giving each one of us a complex personality. Each of these traits influences the other. Also, a person’s personality is not constant but keeps changing as they go from childhood into teenage and adulthood.
Some factors that influence a person’s personality and, thereby, individual traits like conscientiousness are:
- Age
- Education
- Life experiences at different stages
Conscious effort and practice can help you increase your conscientiousness. The Harvard Medical School recommends the following to improve your conscientiousness:
Focus on specifics: Set your mind on being punctual, or start with organizing your desk. You might see a difference. A start to be more conscientious will help you to achieve more.
Make daily plans and stick to them: Create a to-do list every day and try to complete it at the end of the day. This will encourage you to be more organized.
Use reminders: If you are naturally not a conscientious person, you will not be able to do any work as planned. Hence, it is recommended to set reminders in any of your gadgets.
Stay social: Staying in touch with your family and friends will motivate you to be conscientious.
Here are some additional tips:
- Eliminate distractions while performing a task.
- Reward yourself for showing conscientiousness, and it will act as positive reinforcement.
- Listen to others more as that can help you understand people and develop emotional intelligence.
https://www.health.harvard.edu/staying-healthy/raising-your-conscientiousness
https://www.genecards.org/cgi-bin/carddisp.pl?gene=SMOC1
https://www.nature.com/articles/4001896
Impulsivity is a personality trait commonly observed in both children and adults. Impulsivity is the tendency to act without any prior thinking, without worrying about the consequences or reactions to one’s action. Impulsivity has been associated with risky behavior.
Interestingly, people see impulsivity positively when the action or decision works in favor and negatively when it doesn’t.
According to a popular 1995 clinical psychological study, three major factors contribute to impulsivity:
In children, the initial stages of impulsivity are considered quite common. The developing brains of children prevent them from thinking about consequences. Consistently levels of high impulsivity in adults and children may, however, be associated with mental health disorders like Attention Deficit Hyperactivity Disorder (ADHD), bipolar disorder, and substance abuse.
The HTR2A gene helps produce the 5-HT2A receptor (5-hydroxytryptamine receptor 2A). This receptor is found in various parts of the body, including the brain, stem cells, immune cells, and the heart.
This activated receptor causes psychotic health problems like depression, anxiety, and sleep issues.
rs6313 and rs6311
rs6313 and rs6311 are single nucleotide polymorphisms or SNPs in this gene. The T allele of this rs6313 the A allele of rs6311 are associated with lowered levels of impulsivity.
According to certain studies, men show higher levels of impulsivity than women. Men tend to enjoy the various traits of impulsivity like risk-taking, sensation seeking, and aggression more than women and are hence more impulsive.
A psychosocial experimental study analyzed the levels of impulsivity and sensation seeking in people of different age groups. The study concluded that impulsivity starts reducing from the age of 10.
Children and early teenagers show the highest levels of impulsivity. After 16, adolescents are able to control their impulsivity much better.
The frontal lobes of the brain control impulsive behavior. When there is an injury to the brain that affects the frontal lobes, it can lead to changes in impulsive behavior.
Practice delayed gratification
Delayed gratification is resisting the temptation of getting something right away because of the promise of a bigger reward in the future. People with high levels of impulsivity suffer from the need for instant gratification (the need to get something or do something right away).
When you start enjoying the results of delayed gratification, the dire need to get something done instantly comes down. A 2002 study offered a group of students two kinds of incentives - a small incentive available right then and a bigger incentive available after a week.
Students who followed delayed gratification waited a week to pick the bigger incentive. The students who were unable to wait for the bigger award and were impulsive were found to be more associated with substance abuse problems.
Brain Training Exercises
Brain Training programs are usually designed to improve specific functionalities of the brain. You can use a mix of tools, exercises, and programs to improve impulse control, too. These are methods to help bring positive changes to a person’s behavioral traits without medicines.
**Cognitive Behavioral Training (CBT) Techniques
Another proven technique to help better impulse control is CBT. CBT techniques help people understand their triggers when it comes to impulsivity and provide alternative ways to handle urges and temptations. A trained CBT expert should be handling these interventions.
Medications
If impulsivity is a sign of mental health conditions like ADHD, substance abuse, Impulse-Control Disorder (ICD), or eating disorder, then medications that treat these conditions can help improve impulse control too.
https://pubmed.ncbi.nlm.nih.gov/23894251/
https://en.wikipedia.org/wiki/Impulsivity#Marshmallow_test
https://pubmed.ncbi.nlm.nih.gov/12095190/
https://www.habitsofmindinstitute.org/resources/quotes/hom-quotes/2-managing-impulsivity/
https://www.resourcetreatmentcenter.com/behavioral/impulse-control/symptoms-effects/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4351151/
Openness is one of the Big Five personality traits. The Big Five Personality Traits, also called the OCEAN or Five-Factor Model (FFM), is one of the popular models suggested for grouping personality traits. The five personality traits in this model include:
- Conscientiousness
- Agreeableness
- Neuroticism
- Openness
- Extraversion/Extroversion
This personality trait is also referred to as openness to new experiences. People with a higher tendency for openness move out of their comfort zone easily.They usually have a broad range of interests and are open to learning about new things and experimenting. People with this trait are more curious and seek new experiences like going on challenging trips or embracing different cultures. They experiment with new activities that promote both personal and professional growth.
Characteristics of people who are highly likely to be open include:
- High creativity
- Adventurousness
- Openness to trying new things
- Ability to take on new challenges
- Abstract thinking
- Good imagination
- Diverse interests
- Innovative thinking
Characteristics of people who are less likely to be open include:
- Avoiding change
- Traditional thinking
- Less imagination
- Uncomfortable with trying new things
- Preference for familiar experiences
- Narrow range of interests
A study published in the PLOS One journal reports that participants’ openness to experience influences their career growth. Participants who scored higher in this trait were more likely to move up into managerial and professional positions.
Another study published in the Journal of Vocational Behaviour showed that people with high openness to experience tend to look for change and novelty and are more prone to job-hopping and greater job instability. These individuals are likely to take up jobs with higher job status or leadership positions.
Openness influences various characteristics including
- Creativity
- Interest to learn more and gain knowledge
- Social and political attitude
- Relationships.
The heritability of personality traits has been studied and established. Findings show that there is a significant heritability estimate for openness to experience. People of certain genetic types have a higher likelihood of being open to new experiences and may exhibit characteristics such as active imagination, tendency to prefer variety, curiosity on an intellectual level, and aesthetic sensitivity, while others may be less open to experiences.
There are several personality tests available to understand your personality better. The personality tests are questionnaires that contain several statements. People need to respond, usually on a scale of 1 to 5, based on how much they agree with the statement given. Understanding your genes can also help you understand your personality better.
The ZNF180 gene carries instructions for the production of a protein called Zinc Finger Protein 180. These proteins have various functions and usually interact with nucleic acids. Variations in this gene have been found to influence personality traits.
rs644148
rs644148 is a single nucleotide polymorphism SNP in the ZNF180 gene. Individuals with the G allele of this SNP are more open to new experiences.
The FUNDC1 gene carries instructions for the production of FUN14 Domain Containing 1 protein. The exact function of this protein is not known, but variations in this gene are shown to influence the openness trait of an individual.
rs6610953
rs6610953 is an SNP in the FUNDC1 gene. Individuals carrying the G allele are more open to new experiences.
Both nature, referring to genetics, and nurture, referring to environmental factors, play a role in influencing personality traits. Certain non-genetic factors that influence openness include:
Age
Studies show that as people age, they tend to become less open to new experiences.
Environmental factors
Shared environmental factors are used to differentiate the general environment between different families. Gross paternal income is one such factor. Non-shared environmental factors are used to indicate differences in the same household. Differential treatment for siblings is one such example. A study reported that both these factors could influence the variations in openness among individuals.
Personality traits, in general, are very complex. There are no good or bad traits. Each trait has its unique strengths. Each trait is a factor that shapes your life and your personality as you go ahead. Being on a daily schedule has its advantages, but a little variety out of your comfort zone is also good and can give you a much-needed break from your schedule.
If you feel you need to improve yourself with respect to a certain personality trait because it is affecting your daily activities and relationships, there are ways to do that.
Encouragement - Challenging oneself to try out new experiences can help improve openness to experience. Parents can encourage children to try out new things and think broadly.
Cognitive training - Research shows that cognitive training can increase openness to new experiences. Cognitive training involves a program of regular activities that can maintain or improve one’s cognitive ability.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4482250/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874623/
https://en.wikipedia.org/wiki/Openness
https://en.wikipedia.org/wiki/Openness_to_experience
https://www.healthline.com/health/big-five-personality-traits#agreeableness
Reading ability refers to the skills required to understand written text. This skill is usually developed during early schooling. Reading is not as easy as we might think it to be. Reading is a complex process that requires many skills. People develop their reading ability over a few years. As you develop these skills over time, it helps you achieve the ultimate goal of reading which is reading comprehension or understanding what is written.
Reading ability includes five main skills. These are phonemic awareness, phonics, fluency, vocabulary, and comprehension. Comprehending or understanding what you’re reading is vital. Without comprehension, reading is usually pointless. Reading comprehension helps students develop relevant knowledge, skills, and experiences to become competent readers and use these skills later on.
Research on good reading skills shows that good readers are usually selective as they read. They tend to create a mental overview or outline of their reading goals before they start reading and note the structure and organization of the text. While reading, they understand words easily, can understand the flow of the text, and connect two sentences. They are more likely to focus on parts of the text that they feel are aligned with their reading goals. Some people are good at skimming through text also and infer what they need.
Reading can be challenging for some people due to lots of reasons. Some children struggle with reading initially. This can be rectified and improved over time using certain ways.
Reading skills are always an asset because reading and understanding are a vital part of our everyday lives.
Reading ability is critical to the development of a child and is needed for better learning and education.
Reading is vital for overall attainment in school and a key to success in school and future life.
Engaging children in reading from an early age helps ensure that children are equipped with the skills necessary to understand the text and improve their reading ability.
People with certain genetic types are more likely to have a better reading ability and may exhibit characteristics such as rapid reading skills, fluency, and better recall of text.
Several factors that influence reading ability include:
1. Vocabulary - Vocabulary skills also matter when you come across new words. Having good vocabulary skills helps you understand the text better, faster and improve comprehension skills.
2. Fluency - The ability to read fluently helps you read the text faster and spend less time understanding the meaning of words and sentences.
3. Active reading - People who read often develop their reading skills and tend to get better at reading, comprehension, and writing. Active reading also involves understanding and critically engaging with the content you’re reading. This saves time and helps you understand better.
4. Education - The quality of teaching also influences the reading ability of an individual. The quality and kind of teaching at the school level can affect a person’s reading ability.
There are several ways by which you can improve your reading skills and get better at reading comprehension. These include
- Start reading actively. Reading often and reading with determination helps you save time, understand the text better and relate the text with your reading goals.
- Set specific reading goals. This will help you improve your reading efficiency and identify what information is important for you. You can set goals based on how much you want to read, or what kind of content you want to read.
- You can improve your reading speed to read more within a given time frame. Concentrate on your reading and time your reading speed. You can also skim whenever needed. The main goal is to increase the number of words you read within a given time frame and single fixture of your eyes on the text.
- During the initial stages of reading, reading aloud helps you learn the language, improve fluency, vocabulary, and comprehension skills.
- Read a variety of content* that aligns with your interests.
https://www.sciencedirect.com/science/article/pii/S1877042813001146
https://www.researchgate.net/publication/225838366_Metacognitively_competent_reading_comprehension_is_constructively_responsive_reading_How_can_such_reading_be_developed_in_students
https://journals.sagepub.com/doi/abs/10.1177/002205741619600302
https://www2.ed.gov/rschstat/landing.jhtml?src=pn
