Hippocrates once rightly quoted "Let food be thy medicine." Following a balanced diet and a healthy lifestyle is the primary way to prevent many types of diseases. On an average, healthy individuals are better equipped to survive contagious diseases, like influenza, common cold, and even the novel COVID-19. Interested to learn more to help boost your immunity? Make these changes to your diet and lifestyle.
Immunity, in an organism, is having the natural bodily defenses to be able to fight off an infection, disease, or any other biological invasion. Humans have innate and passive immunity. Innate immunity is the primary response in the body, and this is when immune system cells attack any foreign substance within the body. On the other hand, adaptive immunity takes a longer time; however, it is much more specific than an innate immune response. This is when the body produces proteins called antibodies, that bind specifically to a foreign substance. Once antibodies are produced, the immune system can bind to the proteins of the foreign entity (antigen) and quickly initiate an immune response. This is the basics of how a vaccine works as well.
Like in the case of COVID-19, where there's no vaccination for it as of yet, the best alternative is to equip the body's immune system with certain vitamins and minerals. It is important to note that, currently, no study claims that supplements can cure COVID-19; however, many articles do suggest that a balanced diet consisting of all vitamins and minerals can help bolster the immune system.
This is an essential vitamin, and therefore, the body cannot produce it on its own. It is found in many fruits like kiwi, strawberry, broccoli, spinach, etc. Regular supplements with this vitamin have been shown to reduce the duration of a cold by 8% in adults and 14% of children. Additionally, regular supplementation reduces the occurrence of colds by up to 50% in soldiers and marathon runners, found the same study.
Know more: Know Your Genes: SLC23A1 “Vitamin C Gene”
Most people are found to be deficient in this particular vitamin, which may negatively affect immune function. Research suggests that its deficiency may increase the chances of upper respiratory illnesses, like influenza and asthma.
Know more: Are You Meeting Your Vitamin D Needs? Let Us Ask Your VDR Gene!
Also known as pyridoxine, is an important vitamin for several functions. It is important for protein, fat, carbohydrate metabolism, and the creation of red blood cells and neurotransmitters. Above all, the benefits of this vitamin range from the prevention of cancer, to boosting eye health.
Know more: Did You Meet Your Vitamin B6 Needs Today? Your ALPL Gene Can Tell!
This is a fat-soluble nutrient. A study that analyzed more than 2,000 people who were regular smokers, and exercised regularly; upon vitamin E supplementation, the study witnessed a reduced risk of pneumonia by 69%.
Know more: Know Your Genes: TTPA “Vitamin E Gene”
Zinc is now a common additive to all vitamin supplements and lozenges because of its crucial role in immunity. The mineral helps in immune cell development and communication; it also plays a role in inflammatory responses. Therefore, a deficiency in this mineral could lead to susceptibility to pneumonia. Supplementation of zinc could also decrease the duration of the common cold by up to a third.
Iron is essential for cell duplication and maturation, particularly in lymphocytes. The system also uses iron as an intermediary, when fighting off bacterial infections.
Regular exercise has multiple benefits. For instance, a quick workout can release dopamine, which improves mood greatly. In addition, exercising helps in reducing the chances of heart disease and keeping bones healthy and strong. Therefore, acute training (vigorous training) is really good to stimulate active immune cells between the blood vessels and tissues. Such exercises enhance the recirculation of all immune cells, and if done daily, can improve overall health. Moreover, there is some evidence that the anti-inflammatory and antioxidant effects of regular training affect preventing atherosclerosis, cancers, etc.
In a meta-analysis of 281 people, it was seen that regular, moderate-intensity exercise had a say in the occurence of the common cold. The group that exercised reported less occurrence. While this study only has a limited number of participants, it still shines some light on disease prevention.
However, intense, hard training, including marathon training, can take a toll on the immune system. This is because of the production of a very high amount of stress hormones. Hence, the key here is moderation.
Firstly, stress hormone corticosteroids can suppress the effectiveness of the immune system. Secondly, stress can affect the ability to fight off antigens. Thirdly, there is enough evidence that supports the decrease in immune function after a stressful event. Above all, there is a hypothesis that this is a result of the effect on neuroendocrine mechanisms and health practices.
In a study that involved 75 medical students before their final examination, researchers found that the levels of an immune cell known as Natural Killer (NK) cells decreased significantly. Volunteers who have had stressful life events or who have described themselves as lonely also showed similar findings. Apart from NK cells, there was a reduction in the levels of antibodies as well, when compared to other healthier volunteers.
In cases of increasing anxiety levels, especially so during the current pandemic, it is imperative to find alternative ways to reduce stress and stay fit mentally.
During sleep, the immune system releases a protein known as cytokines. These proteins are required when there is an infection/inflammation, or when the body is under stress. In conclusion, lack of sleep can affect antibodies and other immune cells.
In a study, volunteers were subjected to sleep restriction. Analysis of their immune cells showed that there was a spike in pro-inflammatory and anti-inflammatory cytokines, soluble receptors, inflammatory signaling pathways, and innate immune responses. So, sleep deprivation has a direct impact on immune and inflammatory responses. However, this does not mean that more sleep can help in increasing immunity, adults need to average 6-8 hours of sleep, and children may need 10 hours or more.
Upload the file to Xcode Life to find out how your genes affect the levels of vitamins and minerals in your body.
23andMe, the ancestry genetic testing company, received the nod from the Food and Drug Administration (FDA) to provide Direct To Consumer (DTC) health reports early in 2017.
These reports inform customers about their genetic predisposition to certain diseases and conditions, that may or may not exist in the family history.
That was the first time the FDA approved a direct-to-consumer genetic test.
Three years back, the federal agency had banned the Silicon Valley-based company from providing health reports for lack of agency authorization.
As a result, the firm had stopped providing health-based genetic reports.
The company, however, continued to sell the ancestry reports and provided the uninterpreted genome raw data.
The raw genetic data is a list of all the genetic variants analyzed in the microarray chip, with their chromosome position and genotype.
When 23andMe discontinued their health reports, consumers began using this raw data to get health reports from other websites.
According to the FDA, 23andMe had produced satisfactory evidence to show that their health test is reproducible, and could correctly identify the genetic variants from a given DNA sample.
The 23andMe Health + Ancestry package is available for $199.
The 23andMe health report covers 4 main aspects:
The FDA approved 23andMe health reports covers the following traits and conditions:
| Genetic Health Risk Report | Wellness Report | Trait Report | Carrier Status Report |
| BRCA1/BRCA2 (Selected Variants) Age-Related Macular Degeneration Alpha-1 Antitrypsin Deficiency Celiac Disease G6PD Deficiency Hereditary Hemochromatosis (HFE‑Related) Hereditary Thrombophilia Late-Onset Alzheimer's Disease Parkinson's Disease | Alcohol Flush Reaction Caffeine Consumption Deep Sleep Genetic Weight Lactose Intolerance Muscle Composition Saturated Fat and Weight Sleep Movement | Ability to Match Musical Pitch Asparagus Odor Detection Back Hair (available for men only) Bald Spot (available for men only) Bitter Taste Cheek Dimples Cilantro Taste Aversion Cleft Chin Earlobe Type Early Hair Loss (available for men only) Earwax Type Eye Color Fear of Heights Finger Length Ratio Freckles Hair Photobleaching (hair lightening from the sun) Hair Texture Hair Thickness Light or Dark Hair Misophonia (hatred of the sound of chewing) Mosquito Bite Frequency Newborn Hair Photic Sneeze Reflex Red Hair Skin Pigmentation Sweet vs. Salty Toe Length Ratio Unibrow Wake-Up Time Widow's Peak | ARSACS Agenesis of the Corpus Callosum with Peripheral Neuropathy Autosomal Recessive Polycystic Kidney Disease Beta Thalassemia and Related Hemoglobinopathies Bloom Syndrome Canavan Disease Congenital Disorder of Glycosylation Type 1a (PMM2-CDG) Cystic Fibrosis D-Bifunctional Protein Deficiency Dihydrolipoamide Dehydrogenase Deficiency Familial Dysautonomia Familial Hyperinsulinism (ABCC8-Related) Familial Mediterranean Fever Fanconi Anemia Group C GRACILE Syndrome Gaucher Disease Type 1 Glycogen Storage Disease Type Ia Glycogen Storage Disease Type Ib Hereditary Fructose Intolerance Herlitz Junctional Epidermolysis Bullosa (LAMB3-Related) Leigh Syndrome, French Canadian Type Limb-Girdle Muscular Dystrophy Type 2D Limb-Girdle Muscular Dystrophy Type 2E Limb-Girdle Muscular Dystrophy Type 2I MCAD Deficiency Maple Syrup Urine Disease Type 1B Mucolipidosis Type IV Neuronal Ceroid Lipofuscinosis (CLN5-Related) Neuronal Ceroid Lipofuscinosis (PPT1-Related) Niemann-Pick Disease Type A Nijmegen Breakage Syndrome Nonsyndromic Hearing Loss and Deafness, DFNB1 (GJB2-Related) Pendred Syndrome and DFNB4 Hearing Loss (SLC26A4-Related) Phenylketonuria and Related Disorders Primary Hyperoxaluria Type 2 Rhizomelic Chondrodysplasia Punctata Type 1 Salla Disease Sickle Cell Anemia Sjögren-Larsson Syndrome Tay-Sachs Disease Tyrosinemia Type I Usher Syndrome Type 1F Usher Syndrome Type 3A Zellweger Syndrome Spectrum (PEX1-Related) |
23andMe uses a saliva sample to analyze specific genetic variants in an individual’s DNA, that has been found to be associated with risk for diseases and conditions.
The final report contains information on whether an individual has the variants associated with those genetic disorders.
This may also include information like the percentage lifetime risk of developing a certain condition.
Just the presence or absence of a gene variant is not always relevant for people to develop the condition.
Genetic risk is among several risk factors for any given condition.
This is the case with any genetic test and not just the 23andMe health test.
The challenge lies in educating the customers on the correct way to interpret consumer health genetic test results.
In the clinical scenario, genetic testing is often only used in cases where routine tests give ambiguous results or as supportive evidence.
The concern is that individuals may make changes to their lives solely based on these reports.
The development of a disease or a condition also depends on factors like the environment and lifestyle.
Microarray genotyping, the test on which the 23andMe health reports are based, looks at specific gene variants that have been linked to these diseases.
It does not examine the entire genome.
The FDA has instructed 23andMe to include information describing the limitations of these tests in the reports and website from where people can make an informed decision.
23andMe doesn’t test the whole genome.
It identifies genetic markers known as single-nucleotide polymorphisms (SNPs).
SNPs are positions along the DNA chain where genetic variations commonly occur.
Since the reports are based on SNPs they may be more applicable to certain populations than others.
This means that the information covered in the report may not be relevant for all ethnic groups.
For example, the 23andMe BRCA report covers 2 mutations in the BRCA1 gene and one in the BRCA2 gene, all of which are prevalent in the Ashkenazi Jewish population.
True that these are among the most well-studied gene mutations, but they still only account for a small fraction of hereditary breast cancers in the USA.
The same applies to Gaucher’s disease type 1.
Reports with information on variants associated with neurodegenerative diseases including Alzheimer’s and Parkinson’s could take an emotional toll on the customers.
The 23andMe health report covers the APOE e4 variant, the strongest known genetic link for Alzheimer’s disease.
Genetic testing for APOE e4 gene variants is usually done for supportive evidence accompanying other clinical tests.
As mentioned before inheriting the risk APOE gene variant does not imply the development of the disease.
Before viewing results for Parkinson’s or Alzheimer’s disease, customers are made to read an online disclaimer
The 23andMe Health + Ancestry test is currently costs $199.
Yet, 23andMe is not the only company providing DNA-based health reports.
Popular third-party raw data analysis tools offer 10 times the information as 23andMe for free or a nominal price.
In this section, we describe Xcode Life’s health reports.
Xcode Life currently offers 10 reports spanning 700+ health-related categories.
| Gene Nutrition | 45+ categories that will help you make simple dietary changes to help your lifestyle in the long-run. | $40 |
| Gene Fitness | 20+ categories to guide you in making the correct exercise choices. | $30 |
| Gene Health | 55+ health conditions. This report now includes all the health risk traits covered in the 23andMe health report | $50 |
| Gene Allergy | 45+ allergy predispositions. This report covers common allergies like, animal dander, pollen, food allergies and some lesser known ones like misophonia and histamine intolerance. Also includes drug sensitivities now! | $50 |
| Personalized Medicine | Know your metabolizer status for more than 500 drugs. | $50 |
| Gene Skin | 25+ skin conditions. Expert-curated and scientifically sound tips on how to tackle them. | $30 |
| Gene Sleep | 14+ conditions about sleep health, sleep disorder, sleep behavior and patterns | $30 |
| MTHFR | This report matches MTHFR status and its influence on the main Methylation pathway. | $30 |
| Traits & Personality | 30+ personality traits to help you understand yourself better. | $30 |
| BRCA and Breast Cancer | 25+ risk analysis that could contribute to breast cancer | $40 |
Here is why Xcode Life’s health reports are consumers' favorite:
Don't trust us? Take a look at what our customers say!
With the vague sound of audience’s cheering in the background, the athlete races forward, running, trying to make it first to the finish line. He has blocked every sound, every sense, and is only focused on his feet pushing the ground hard and propelling him forward. To take down the ribbon at the end of the line before anyone else reaches it. While others would normally feel exhaustion - physically and mentally, the athlete moves on and pushes forward, racing towards the finish line. What made him press on and remain active in the ground when his muscles were aching with pain? Endurance. Now, while he is relentless about his pursuit, some runners stop at hydration stations for energy drinks. Why is that? Do these drinks really give them more energy and boost their performance in the race? Let’s find out.
Endurance is the ability to exert oneself and withstand the challenge for a long time. It is a key factor in many sports. Marathon is a good test of endurance. It not only trains you to run faster but also extends the amount of time you can run at your optimal speed. Having a better endurance response implies that your muscles are designed for repetitive work, to withstand the challenge for a longer period of time.
Endurance athletes reach for sports drinks after their time on the field, to stay hydrated and to replenish electrolytes lost. You may have heard of electrolytes mentioned before, particularly if you're into fitness. So, what are they? What’s the fuss all about?
Electrolytes are important minerals that help your body maintain a stable internal environment. Particularly, they are essential for the proper functioning of your muscles and nerves. There are many different electrolytes, but the most important ones are sodium, potassium, magnesium, and chloride. They are crucial for the proper functioning of the body and any imbalance in the electrolyte level can have serious consequences.
These contain carbohydrates, electrolytes, sugars, and some vitamins. The primary cause of concern lies in the flavoring and coloring agents used, because these are known to cause cancer among several other illness. The side effects of too much sports drinks are discussed in the following sections. Sports drinks generally contain two-thirds of the calories present in sodas. They were initially developed for athletes to replace electrolytes lost after an intense workout in the field. But, many individuals who consume these are not athletes and this is another cause for concern that is addressed later.
Energy drinks contain stimulants like caffeine, taurine, and guarana where the real harm lies. Also, most energy drinks contain thrice the amount of caffeine that is normally present in sodas. Kids, teens, and young adults under 25 contribute close to $5 billion of the total $10 billion of the market. This has raised so much of an alarm, that a separate code was assigned by the American Association of Poison Control to track overdose incidents caused by energy drinks. The side effects of the overdose are shocking; it ranges from liver damage and seizures to even death.
When racing on the ground, athletes lose fluids and electrolytes, whose levels the body is so carefully trying to balance. When electrolytes are lost, muscle contraction is no longer smooth. Too much of electrolyte imbalance can put the health at risk. To keep a good momentum and race towards the finish line, athletes have been known to take electrolytes and sports drinks. Electrolytes are important for a fluent muscle contraction that athletes will need when on the ground. But, do sports drink actually minimize the electrolyte levels lost? A study doesn’t think so.
Research shows that while taking electrolyte supplements and sports drinks help in replacing the essential electrolytes lost during workouts, they actually do very little to boost the performance or preclude an impending illness. A Stanford University study conducted on 266 ultramarathoners shows that electrolyte supplements are exaggerated in their claims about giving energy the athletes need for the race. The study was conducted on the rough terrains of South America where ultramarathoners ran in extreme weather conditions for 155 miles over a 7-day period. The blood work and physical stature measurement of the athletes were taken prior to the race along with information about the electrolyte supplements use.
The researchers checked the electrolyte levels of the ultramarathoners after 50 miles. One group had taken the electrolyte supplement before the race, while the other group did not. The marathoners who took electrolyte supplements showed a fall in their electrolyte levels, almost similar to those who did not take the supplements. Surprisingly, some marathoners had an increased sodium level in their body due to dehydration coupled with electrolyte supplementation, while others had a drop in their sodium levels. The electrolyte supplements had little to no influence to replenish the lost levels.
The authors of the study indicated that staying hydrated and having a balanced nutritious diet with a pinch of extra salt (rich in sodium) will help balance the electrolytes. Drinking a glass of milk after workouts will give you the sodium, exactly the same amount that some sports drinks give.
Another downside is that most sports drinks are taken by individuals who are not athletes. Drinking too much can cause tooth decay in young adults. They are also the cause of obesity, especially in children, shows a study. Additionally, sports drinks use food dyes like Red No. 40 and Yellow No. 5. These are known to cause cancer, among other ill effects on health. Isn't the price a little too high to pay? Especially when the benefits, that the sports drinks claim to offer, can be achieved from other safe options? Like coconut water and salty snacks.
This quote by the famous American football player powerfully captures the importance of genes for athletic performance. Understanding the genetic architecture of athletic performance is an important step for an optimal training regimen. The capacity to perform endurance exercise is influenced by a number of factors, many relating to cellular metabolism and cardiovascular function.
A 2015 study revealed at least 77 genetic markers associated with endurance. Some of these variants result in a better endurance response and make your muscles more suitable for repetitive work like high repetition weight training or longer duration cardio sessions. These genes influence endurance aspects such as the type of fuel used by the cells for energy production, the percentage distribution of muscle fibers (slow twitch and fast twitch), and the adaptability of the blood vessels to carry more oxygen. Some variants help you withstand challenges and make your better at endurance-based activities, while other variants are not very favorable for endurance. For example:
Angiotensin I converting enzyme, also called ACE gene, is important for balancing electrolytes and regulating blood pressure in the body. One particular variant of this gene, rs4343, causes a G>A transition. A change to the A allele increased the effects of ACE gene activity, thereby improving the regulation of blood pressure and electrolytes which are key for maintaining endurance.
This gene encodes the Actinin Alpha 3 protein and is primarily expressed in the skeletal muscles. Variants of this gene influence athletic performance. One variant of this gene rs1815739, causes a transition from T>C allele. This variant, however, influences contraction and interferes with muscular endurance, causing performance to suffer.
Long-distance running is a sport that requires muscular endurance. During a race, a marathon runner’s body performs the same movement and stride, over and over again. With each stride, the quads and calf muscles undergo ‘eccentric’ contractions: momentum forces the muscles to lengthen, even as you try to shorten them to push off again. Low endurance levels can result in a steady accumulation of microscopic damage to the muscle fibers.
The following tips can help in building endurance:
Hand-picked article for you: Why BMI Is Not The Right Way To Measure Body Fat
Exercises to boost your endurance
Sports drinks help in hydration and replenishment of electrolytes, and is therefore the go-to drink before and after a workout. Athletes can drink plenty of water and eat salty snacks before a race, instead of sports drinks, to help balance their electrolyte levels. If, however, they do prefer sports drinks, taking them only after an intense session is a good option. For individuals who are not athletes, it’s best not to reach out for such sports/energy drinks often as their ill effects far outweigh the benefits. Coconut water, or even plain water, is the best option when it comes to staying hydrated and having balanced electrolyte levels.
When it comes to endurance, sports drinks don’t offer much benefits. Changes to exercise and diet will help improve endurance. Endurance also brings with it a host of health benefits apart from making you better at sports. Having certain genetic variants will certainly work to your advantage!
References
Upload your DNA raw data to Xcode Life. The Gene Fitness Report analyses endurance, power, heart capacity, weight loss or weight gain with exercise, and more than 15+ such traits.
Diagnosed with Lactose Intolerance around a year back, instead of cutting out just the dairy products from my diet, I decided to go vegan altogether; well, mainly because I wanted to get on the “Vegan Lifestyle” bandwagon. Initially, I was uber excited about this cruelty-free lifestyle and a part of me was also secretly thrilled to finally live the life of the girls I’d admired on Instagram. So from one day to the next, I Instagrammed every meal of my day, shared recipes, and the love and support I got from the fellow vegans was overwhelming.
Fast forward to a couple of months later, it finally dawned on me that living a vegan life isn’t as glamorous as it is portrayed to be. I had to learn this lesson the hard way. Aside from having the “Instagram-perfect” life, nothing about this remotely contributed to a “pleasant experience”. Something about my body began to shift, and not in the direction I would’ve liked. The shift continued, till I woke up one day and decided that I couldn’t continue eating in a way that was not contributing to my health.
The first two-three months of following a vegan diet did shower me with a few solid perks which motivated me to stay true to the diet.
Hormone regulation controls the oil production by your sebaceous glands. Dairy and meat products, more often than not, come packed with a bunch of foreign hormones and it can send your own hormones totally out of whack. Eliminating these from your diet can thereby allow your body to regulate the hormones normally without any external interruptions.
Now, I am not gonna mislead you by saying that a vegan diet is a one-stop solution to treating acne. But for someone like me with acne-prone skin, this diet definitely did help me witness a marked reduction in the breakouts.
You may also be interested in: MC1R Gene: The Secret Key To A Healthier Looking Skin
Digestive issues have bothered me for the better part of my life, thanks to my undiagnosed lactose intolerance. A week into the vegan diet, I started witnessing lesser bloating and better digestion. I was also able to tame my inflammations well under control, which led to fewer IBD flare-ups.
My calorie intake varied between 1200-1500 a day, on the vegan diet. Women need to eat 2,000 calories each day to maintain weight. To lose weight, this number drops to around 1,500 calories a day. Though I wasn’t consciously trying to limit my calorie intake for weight loss, adopting this diet automatically meant the consumption of fewer calories. So, I ended up losing around 20 pounds over a span of 3 months.
Hand-picked article for you: Is Detox Water The Ultimate Weight Loss Secret?
I was happily sunbathing in the benefits, without realizing that my honeymoon period with the vegan diet was approaching an end. About 6 months into the diet, things started to take an unhealthy swing. Despite my body screaming for something different, I chose to listen instead to my morals screaming at me to keep eating a fully plant-based diet. But not before long, I started noticing physical indicators of this diet not working for me. And I couldn’t tune deaf to the screams any longer. One of the first signs I noticed, around 6 months into the diet, was massive hair fall. Bouts and bouts of hair falling everywhere; the shower, the bed, chairs I sit on, E-V-E-R-Y-W-H-E-R-E.
As superficial as it may sound, hair loss as a young woman is extremely terrifying. So, I immediately turned to my doctor, who advised a blood test. The results pointed to low levels of four main nutrients:
So he started me on a couple of supplements. These did help reduce the hair fall to an extent, but I still ended up losing a significant volume of my locks.
Find out your risk for Iron Deficiency here
On this diet, I kind of felt hungry throughout the day. And I also had increased cravings for junk foods. I did try my level best to not succumb to the cravings, but after a while I found myself googling “vegan-friendly snacks”. Next thing I know, I was filling my shopping cart with “vegan” chocolate sauce, “vegan” ice cream, “vegan” chocolate cookies. The pounds that I’d shed, were quick to re-latch to my body determined to never leave.
I personally love aerobic workouts and run on the treadmill for a good 60-90 minutes before exhaustion begins to set in. Even then, a 2-3 minute rest period would put me back right on track for my next workout. A couple of weeks into the diet, I could see myself underperforming in the gym with exhaustion setting in 20 minutes into my work out, and not the kind of exhaustion that a 2 minute rest period would resolve. The exhaustion was accompanied by nausea and dizziness that did not allow me to resume my workout after that.
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I often found myself down with flu or some infection while on this diet. A blood test that I decided to take up indicated low counts of my WBCs. My doctor later explained to me how low protein intake could deplete the WBCs leaving the immune system at an inability to fight off infections. When I read up further on this, I also came across a study that linked a deficiency in protein to HIV infections, as the body is less prepared to fight off the virus, leaving you more likely to become infected. And oh boy, did that put me on the edge of my seat. Scary, right?
So basically yeah, all this ended up in me bidding adieu to veganism. But as I’d mentioned in the very beginning, this is just my experience with the vegan diet. It works for some and for others, it simply doesn’t. In all honesty, nothing you read will ever prepare you for the commitment you need to make this work and that is why there are a lot more former-vegans than vegans itself.
Of course, I did enjoy a few perks of being on this diet. So instead of turning a blind eye to this whole thing, you can instead borrow some aspects of vegan and vegetarian eating, such as eating plenty of fruits, vegetables, and whole grains and incorporate them into your diet, to get some health benefits.
And always keep in mind, before you start any diet, check for your nutritional deficiencies and consult a doctor to take appropriate supplements.
Upload the file to Xcode Life to get insights into 700+health-related traits!.
The Gene Nutrition Report covers over 33 categories. It helps identify your genetic risk for 9 vitamin deficiencies. The report also gives insights into the requirements of many minerals like calcium, magnesium, iron, copper, etc. It contains information about your tendency to gain and lose weight upon consumption of the essential nutrients, including carbs, proteins, and fats. Each category covered also comes with some food recommendations which can help highly optimize your diet.
Remember the feeling when you first clicked with someone? The instant connection, as if you’ve known them for a long time. It may be with a person you just met or a casual acquaintance. But that was a special feeling, right? What drives this feeling of social bonding? With Feb 14 just around the corner, here's a little information on how oxytocin influences this true connection with your special someone.
Does the name Oxytocin ring a bell somewhere in your brain? Or maybe in your heart? Also called the ‘cuddle chemical’, this hormone is the behind-the-scenes superhero in regulating social behaviors including empathy, optimism, friendliness.
No choice of yours goes uninfluenced by genes. Relationship and dating preferences are no exception. Presenting to you, the OXTR gene, a master regulator of the oxytocin hormone. We call it the master regulator because this gene produces the receptor, on to which the hormone binds and functions. Any changes to the efficiency of the receptor will affect your sensitivity to the hormone.
Nothing is ever perfect, right? No person is. No gene is. There are variations in the OXTR gene that either promote or decrease your feelings of bonding, empathy, optimism, forgiveness, and other traits that influence your relationship big time. One widely studied and important variation is the A to G transition. This means you may have AA, AG, or GG genotype. Now, the GG variant of the OXTR gene is the good guy here, because it makes you more sensitive to oxytocin resulting in increased empathy and friendliness. This translates to a stronger and more stable relationship. The other variant AA imparts resilience to the hormone's effects.
Here’s the good news, ladies! Men with the GG genotype of the OXTR gene are more sensitive to oxytocin than women with the same genotype. They are more forgiving, empathetic and take steps to end a conflict sooner. They remain positive and calm even in the face of disagreements.
Which variant have you got? Check your results for empathy, social bonding, and optimism traits in the personality report. Even if it is AA or AG, there’s nothing to worry about. Don’t believe us after we’ve praised the good GG guy? Hold tight, because we’ve got evidence! Surveys have found that when GG genotype is present in at least one person in a relationship, couples still report a successful and secure relationship. So, it’s not all just in your genes; it’s in your partner’s too! Which variant have they got? Give them the gift of their genes’ story by buying them a report this Feb 14.
Get access to 30+ traits in the Traits and Personality Report if you haven’t got yours already. For access to 700+ health-related traits, get the Mega Pack at 15% OFF this Valentine’s Day.
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5359600/
Needless to say, calcium is one of the most abundant minerals in the body. It does a whole lot more than just strengthening our bones and teeth. Hence the deficiency of calcium can affect many of our body functions.
Calcium is necessary for many important processes like:
Though 99% of the calcium in our body is stored in the bones, other tissues like muscles and blood also contain calcium.
The body continuously regulates the calcium present in the blood as well as the cells by moving it in and out of the bones as and when there is calcium deficiency.
When the intake of calcium is less or when there is a calcium deficiency, the body maintains its levels in the blood and cells by mobilizing them from the bones, thereby weakening them.
Calcium is obtained from the foods we eat.
Many foods are naturally rich in calcium, and it is important to include such foods during each meal.
Some of the good sources of calcium are:
The amount of calcium required by an individual depends upon their age, gender, and other factors like underlying health conditions and overall health.
The normally followed dietary recommendations for calcium are:
CASR or Calcium-Sensing Receptor is an extracellular G-protein that plays a vital role in calcium homeostasis. The gene that encodes this protein, located on chromosome 3, is usually expressed at very high levels in the parathyroid glands, thyroid, intestine, and kidneys.
The CASR protein forms a stable homodimeric receptor. The receptors signal into the cells when calcium ions bind to them. This causes a downregulation of gene expression that influences calcium homeostasis in the parathyroid areas. Simultaneously, there's a rise in the levels of calcium in the kidney, and the excretion of sodium chloride (salt) is lessened.
Also, the binding of calcium to the CASR gene occurs within the normal physiological limits of the calcium ions. This leads to a steep dose-response curve and results in tight control of calcium levels in the blood.
Variations in this gene have been extensively studied. One variation, a G to T transition, alters the receptor efficacy. This can influence parathyroid hormone secretion, increase calcium clearance, and finally affect calcium homeostasis.
The CYP24A1 gene is located on chromosome 20 and belongs to the cytochrome P450 superfamily of enzymes. Particularly, the gene provides the instructions required for making the 24-hydroxylase enzyme.
This enzyme is responsible for controlling the amount of active vitamin D available in the body. Vitamin D is absolutely essential for the proper absorption of calcium from the intestines and is also necessary for various processes required for bone and tooth formation. Variations in this gene that affect vitamin D consequently causes inefficient calcium absorption.
Several other mutations are also found associated with this gene. One of which is known to cause idiopathic infantile hypercalcemia.
GATA3 or GATA binding protein 3 is a gene that is located on chromosome 10 and belongs to the GATA family of transcription factors.
Any defects in this gene result in hypoparathyroidism along with sensorineural deafness and renal dysplasia.
Hypothyroidism causes a reduction in the calcium levels in the blood, i.e., hypocalcemia.
The condition when the calcium levels in the blood are low is called hypocalcemia. It is more common in women, and also more so as people age.
Other causes that can lead to hypocalcemia include:
You might also be interested in: Are You Meeting Your Vitamin D Needs? Let Us Ask Your VDR Gene!
Early-stage hypocalcemia does not show any symptoms, which only appear when the disease progresses.
Some symptoms of hypocalcemia include:
It is advisable not to self-treat calcium deficiency by taking OTC calcium supplements as it can negatively impact one's health by interacting with any other medications one may be taking.
Based on the calcium levels, your physician will provide you with the right calcium supplement and ask you to increase your dietary intake.
Commonly advised calcium supplements are:
Including calcium-rich foods in each of the meals also tremendously helps to treat the deficiency.
The following groups of people may be at a risk for calcium deficiency and can consider taking prescribed supplements:
Calcium supplements are primarily of two types: Calcium carbonate-based and calcium citrate-based. Each type of calcium supplement, contains a different calcium salt and different amounts of elemental calcium.
The supplements that are calcium carbonate-based are cheaper and therefore, more popular. They contain 40% elemental calcium. The citrate-based supplements contain about 21% of elemental calcium. Other calcium supplements contain salts like calcium lactate (containing 13% elemental calcium) and calcium gluconate (9% elemental calcium).
Combining calcium supplements with vitamin D intake can help increase the absorption of calcium. Magnesium is also a good substitute for vitamin D.
Calcium can cause calcification of blood vessels and thus, the usage of calcium supplements raise some serious cardiac concerns. However, no study has shown a solid proof of calcium supplements posing a threat to the heart health.
On the other hand, there has also been no conclusive proof to show that calcium supplements indeed help in preventing diseases like osteoporosis.
According to a 2015 study, calcium supplements increase the risk of kidney stone recurrence, especially in people who are prone to it.
There is a split in the medical world over whether calcium supplements cause heart disease or not.
While some say these calcium supplements do not precipitate heart disease, others say that the calcium from the supplements can harden or calcify the existing plaque in the blood vessels.
However, research suggests the following about the relationship between calcium supplements and heart disease:
When the calcium level in the blood is over 10.3 mg/L, the condition is called hypercalcemia. Excessive calcium in your blood can be harmful to your bones, kidneys, and also affect the way the other organs in your bodywork.
Hypercalcemia is usually the effect of overactive parathyroid glands that result in an increase in the blood calcium levels. Other causes of hypercalcemia include:
The symptoms of hypercalcemia differ with each organ.
In individuals with mild hypercalcemia, the calcium levels usually return to normal over time and do not need any treatment.
The physician may continue to monitor the calcium levels and the health of the kidneys while the calcium levels return to normal. However, when calcium levels do not return to normalcy on their own, the doctor will recommend further testing to determine the underlying cause of high calcium levels.
Possible treatments to reduce calcium levels include IV fluids and medications like calcitonin and bisphosphonates. If hypercalcemia is due to excessive vitamin D, hyperactive parathyroid glands or any other underlying condition, the doctor will focus on removing or treating this cause.
One of the basic things to do to keep your calcium levels in check is maintaining a healthy and balanced lifestyle.
One of the best ways to ensure healthy and optimum calcium levels is by sufficient dietary intake of the mineral. Some foods that are exceptionally high in calcium are:
https://ghr.nlm.nih.gov/gene/CYP24A1#conditions
https://ghr.nlm.nih.gov/gene/GATA3#synonyms
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Updated 08 May 2020
