The exact cause of the migraine has not yet been fully understood. However, doctors and healthcare providers claim that there are a set of common culprits that can trigger a migraine in a wide range of people. Here are some of the well-understood triggers associated with migraine attacks :
Unlike most other lifestyle diseases, migraine is more common among teenagers and goes on to intensify during the thirties. Certain studies have found that women are three times more likely than men to be affected.
Certain types of foods and intermittent fasting are reported as possible triggers for migraine attacks. Paying attention to your diet is one of the ways you can reduce the frequency of migraine triggers.
Foods to watch out for: Chocolate, onions, citrus foods, tomatoes, cheese
Stay away from these additives: Chemicals added to the food to enhance the flavor or keep the food stay fresh for a long time may bring a headache. Some of these include MSG-enhanced tasty treats, aspartame, nitrates, and nitrites.
It has been reported that certain ingredients in alcohol cause chemicals and blood vessels in the brain to act differently. In the case of certain people, one shot may be enough to trigger a headache. Apart from alcohol, caffeinated drinks could also lead to a headache. Instead of complete withdrawal, try to limit the intake of coffee to about one cup a day.
While bananas do not ideally appear in the type of food that triggers a migraine, some studies report otherwise. They induce the release of certain molecules that increase the sensitivity of nerve endings. This predisposes an individual to severe sensitivity during a migraine attack, thereby magnifying the existing pain. However, it is healthy to consume bananas in limited quantities, say about half a cup a day.
Some people experience a stabbing headache, often termed as brain-freeze after having ice cream. But, ironically, they claim it helps relieve the intense pain after having a brain freeze. Although this is not scientifically backed, it does serve as a tasty treatment option. The ‘brain freeze’ that people experience while eating ice-creams may temporarily desensitize the nerve endings. Unless you are adhering to a strict diet or lactose intolerant, there is no reason not to try it out.
Most of us experience migraines now and again. More than 75% of the people between 18-65 age criteria claim to experience headaches over a year. Surprisingly, more than 30% claim to have migraines.
Recent research has shown hope that tweaking the diet can help reduce the frequency of migraines. Some of the food that can help with migraine are:
Also, including vitamin B2 or riboflavin as part of the diet has shown to reduce the migraine attacks. Some of the vitamin B2 rich foods include mushrooms, salmon, and certain grains.
Some of the common symptoms of migraine include:
A migraine can last anywhere between four hours to three days. The frequency is also highly variable, where some people may get it once or twice a week while others get it once a year.
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The starting point is the excitation of a nerve called the trigeminal nerve, which is responsible for facial sensation. Activation of the trigeminal nerve causes the release of a load of neurotransmitters. This causes pain sensation in the temple and near the eyes. When untreated, this results in the blood vessels around the brain exploding. This goes on to trigger the central nervous system (CNS), where the pain becomes omnipresent. Here, it becomes very difficult to control the pain, and it lasts for as long as a few days.
It has been studied that migraineurs have more brain lesions and white matter abnormalities compared to non-migraineurs, which poses them at serious risk of brain damage.
Severe mood changes are noticed before the migraine sets in, during a period called the ‘prodrome.’ This leads to individuals showing hyperactivity, anxiety and elevated mood, or inability to think and concentrate, depression, quietness, and other mood disorders.
The pain felt during a headache is more diffused, spread around the back of the head and near the neck. A migraine attack imposes a more pulsating pain in the front and sides of the head and is indefinite. A headache merely causes pain, but migraines cause dizziness, nausea, increased sensitivity, and flashing lights in the eyes.
An aura migraine is a condition where a migraine attack causes symptoms affecting vision. People often complain of seeing flashing or shimmering spots of light, zigzag patterns, and blind spots. The fact that the number of people reporting this is high does not make up for its unpredictability. Some of the other temporary disturbances associated with aura migraine include muscle weakness, numbness, and difficulty in speech.
The extreme fluctuations in hormones during a menstrual cycle predisposes women to suffer from migraines frequently. Additionally, oral contraceptives and other medications used by women often affect their hormonal balance. These lead to an increased number of women reporting migraine attacks compared to men.
MRI and CT scans are the go-to diagnostics for a suspected migraine activity. Doing blood tests and a spinal tap procedure might help the clinician to identify any infection or bleeding in the spinal cord or brain. Family history mapping and neurological assessments are also done for a comprehensive diagnosis.
Migraine and stroke both happen in the brain, and in certain cases, the symptoms shall mimic a stroke. However, the triggers for both of these conditions are different. Migraine has been studied to prove as a risk factor for stroke. A stroke occurs as a result of decreased oxygen supply to the brain, and a migraine arises from a completely different body condition. Thus, it is quite difficult to confuse the two conditions.
Doing the following could relieve migraine pains :
[/vc_column_text][vc_cta h2="" h4="ASK YOUR DNA ABOUT YOUR HEALTH" txt_align="center" style="outline" color="peacoc" add_button="bottom" btn_title="Know more" btn_color="black" btn_size="sm" btn_align="center" btn_link="url:https%3A%2F%2Fwww.xcode.life%2F23andme-raw-data-analysis-health-reports%2F|||"]You can use your DNA raw data to know your genetic predisposition to a health condition[/vc_cta][vc_column_text]
For a condition like a migraine, there are barely any permanent cures. Essential oils like lavender, peppermint, and foods rich in magnesium are useful to thwart migraines.
The key is an early diagnosis. Understanding the cause and eliminating it from your lifestyle can go a long way in preventing further migraine attacks. Migraines usually begin with a dull ache, which will suddenly turn into severe, pulsating pain. The best way to avoid them is by ensuring that your eating and sleeping cycles are proper, staying hydrated, and indulging in regular exercises.
For those of you with a leaning towards acupressure, here are some ideas for you. Applying pressure on certain points can be highly effective in alleviating headaches. Pressing the region between your thumb and forefinger, called the Union Valley, relieves head and neck pain. Drilling bamboo points (the sides of the bridge of your nose) and the Third Eye (between the eyebrows) will help relieve eye-strain and sinus pain when massaged.
With increasing awareness about fitness, another point to be noted is that while exercising, there is an increase in blood pressure as a result of which individuals with compromised arterial systems are at risk. This can be combated by staying hydrated and eating properly before exercising.
Xcode Life's Gene Health Report analyzes the genetic variants for migraines. Our Gene Health Report covers type 2 diabetes, hypertension, heart disease, obesity, and more than 45 categories of health-related traits.
Updated 12 May, 2020
It is a process by which methyl groups are added to a DNA molecule.
This can change the activity of DNA without changing the sequence of the molecule.
In mammals, DNA methylation is an essential process required for normal development and is also associated with key processes like genomic imprinting, aging carcinogenesis, etc.
Methylation can occur only with 2 of DNA’s 4 bases i.e cytosine and adenosine.
Cytosine methylation is seen in both eukaryotes and prokaryotes, but its rate can vary widely.
Adenosine methylation, on the other hand, occurs in bacteria, plants and recently discovered in mammals as well.
DNA methylation occurs in three different sequences: CG, CHG or CHH, where H corresponds to Adenosine(A), Thymine(T) or Uracil/Guanine(U/G).
In mammals, DNA methylation occurs in the CG sequence with the cytosine of both strands being methylated.
The most common form of DNA methylation occurs at the 5-carbon position of cytosine –5 methylcytosine.
In mammals, 60-80% of the CG are methylated in the somatic cells and this high frequency of methylation is responsible for a large number of mutations, which cause genetic, metabolic and chronic diseases like cancer.
Analyze your DNA raw data for your MTHFR gene profile
DNA methylation is the primary basis of the chromatin structure and is usually found in the CpG dinucleotide region.
Methylation is proven to play a crucial role in regulating gene expression and these modifications occur at very specific locations within the genome of each species.
While DNA methylation is a regular thing and is essential for various cell processes, aberrant methylation can lead to the development of diseases.
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MTHFR or Methylenetetrahydrofolate reductase is the rate-limiting enzyme in the methyl cycle and is responsible for the conversion of homocysteine into methionine.
A deficiency in this enzyme is said to be one of the most common causes of elevated levels of homocysteine.
It occurs due to genetic defects in the MTHFR, which is an important enzyme in the methyl cycle.
There are two common variants of MTHFR deficiency.
The more common one of the two is homologous for the 677T polymorphism.
The homologous 677T variant can increase the risk of some diseases.
Individuals who are homozygous in this variant tend to have an elevated risk of thromboembolism and stroke.
Children of such individuals stand to have an increased risk of neural tube defects.
The second variant of the MTHFR deficiency is a milder 1298C polymorphism which leads to 68% of the control values of enzyme activity and normally does not lead to low serum folate.
DNA methylation is the transfer of methyl (-CH3)group to the DNA strand, often to the 5th carbon of the cytosine ring.
This conversion of cytosine to 5-methylcytosine is brought about by a special set of enzymes known as DNA methyltransferases.
Methylation is seen in all mammals and is essential for the normal growth and development of individuals.
It also enables the suppression of retroviral gene expressions and other potentially dangerous sequences of DNA that have entered and may have damaged the host. DNA methylation is responsible for the formation of chromatin structure.
Any aberration in the methylation process can lead to the development of various diseases.
Methylation of proteins can change the way a protein reacts with other substances in the body.
It can affect enzymes, hormones, and genes.
In some instances, methylation of proteins helps to detoxify the body as seen in the case when homocysteine is methylated to methionine, which is a beneficial amino acid.
Methylation affects the efficiency of enzymes and also can turn genes on and off, which can impact our health positively and negatively.
Studies show that methylation affects gene expression.
There is believed to be a correlation between gene transcription and undermethylation.
The presence of methyl moieties is also believed to inhibit gene expression.
Methylation influences gene expression by affecting the DNA of both chromatin proteins and specific transcription factors.
The methylation patterns are stable in somatic cells but in early embryonic stages, they are characterized by alteration in the DNA modification.
Mutations are basically abnormal changes that occur in the DNA of a gene.
Mutations affect the DNA bases that form the genetic code.
Even a single base change can bring out a disastrous effect.
Different mutations bring about different types of effects– some prevent the formation of proteins, some affect the proteins' functions, some lead to diseases and others might not have any effects.
DNA methylation, modification of the histones, and RNA interference are few ways that affect gene expression and bring about mutations.
Some of these mutations can lead to the development of cancer in an individual.
There are multiple factors stated for poor methylation. These include:
Every cell in our body needs methylation to grow and repair.
But, what happens when there is a shortage of methyl molecules?
This situation is called as undermethylation.
This causes a lot of different effects on the body.
Undermethylation reduces the production of two common neurotransmitters –serotonin and dopamine.
Undermethylation can occur to many factors like nutrient deficiency, change in the bacteria in the gut, medications, high stress, high intake of histamines, allergies and infections.
MTHFR gene is one of the 20,000 genes a human being carries.
But, about 30-50% of the people also carry the MTHFR gene mutation.
Having this mutation puts these individuals at a high risk of cardiac disease, Alzheimer’s, colon cancer, etc.
When an individual has an MTHFR mutation, it changes the way one metabolizes and converts nutrients in the diet into minerals, and proteins one can use.
This mutation can also affect hormone and neurotransmitter levels, brain functioning, cholesterol levels, digestion and similar effects on other body systems and processes.
To know about how to interpret your MTHFR results from DNA raw data click here.
With a lot of individuals at a high risk of sub-optimal methylation, it is important to know how one can test for it.
Large RBCs, anemia or RBCs with a Mean Corpuscular Volume(MCV) greater than 95% are signs of faulty methylation.
This is one of the important tests you will be advised if faulty methylation is suspected.
Homocysteine levels over 13 indicate a problem with methylation. The ideal value is between 6 and 8.
This test is used to look for unusual metabolic disorders involving vitamins B6, folate and B12 that do not show up in a Homocysteine or methylmalonic acid test.
This test is a specific test to detect B12 insufficiency. The levels of the acid may get elevated even with a normal level of vitamin B12 or homocysteine levels.
DNA methylation test enables the doctor to screen patients for a variety of genetic changes like SNPs, which affect the function of important biochemical processes.
The presence and absence of these SNPs are said to modify disease risk, which can be reduced or eliminated by making some lifestyle changes.
The SNPs in the methylation test profile include VDR, BHMT, COMT, MAO-A, AHCY, CBS, MTR, MTHFR, MTRR, SHMT, and SUOX.
For individuals who have suboptimal or reduced methylation, there are some lifestyle changes they can make to naturally increase methylation.
This primarily includes dietary changes to include foods that promote and support methylation.
Some methylation promoting food items include:
DNA methylation is currently being widely studied.
It is known to be a normal part of genome functioning and any alteration in this process is said to affect the key functioning of the cells in an organism including development, differentiation, and gene expression.
However, alterations in the DNA methylation cycle is said to also be the underlying cause of many diseases, including cancer.
The methylation process in cancer cells is said to be different from that seen in normal cells, and this difference is responsible for the diagnosis of cancer.
It is believed that factors causing hypo or hypermethylation lead to changes in the process of DNA methylation.
These changes affect gene expression, cause gene mutations and thereby increase the risk of cancer development.
Our body has more than 6 feet of DNA that are packed into each cell.
So, for the genes to get turned on or off, the DNA needs to be loosened up so that the cell can read the DNA sequences.
When methylation of DNA occurs, the cell can loosen or tighten the DNA in order to turn the genes 'on' or 'off'.
This is known as epigenetics.
Histone methylation involves the modification of some amino acids like lysine and arginine in a histone protein by the addition of one, two or three methyl groups.
The methylation or demethylation of histones turns the genes in DNA ‘off’ and ‘on’ respectively.
Histone methylation is associated with transcriptional repression.
However, methylation of some lysine and arginine residues leads to transcription activation.
Methylation is brought about by methylating agents.
These agents modify DNA at different sites, thereby producing lethal lesions and disease conditions.
To deal with MTHFR deficiency, you must include the following supplements in your diet:
Ensure you get a gentle detox regime throughout the week that includes regular exercises, Epsom salt baths, and infrared sauna.
About 30% of the population is unable to metabolize the unmethylated forms of certain vitamin B, especially folate and vitamin B12.
So, active forms of vitamin B, known as the methylated form are given to these people as they can easily utilize this form of the vitamins.
Choline is an essential nutrient and a methyl donor involved in many physiological processes like metabolism, transport of lipids, methylation reactions, and neurotransmitter synthesis, etc.
The active form of vitamin B12 is known as methylcobalamin which is required for methylation.
But, in people who are deficient in methyl groups, methyl B12 supplements are given that provide these crucial methyl groups for the process of methylation.
Methyl B complex is a vitamin B supplement that contains 8 essential B vitamins, choline, inositol, and folate.
Vitamin B is needed by the body to convert food into energy and the methyl B complex enables the body to do so in individuals who have a deficiency of the same.
In N methylation, the methyl group is attached to the Nitrogen (N) atom in the substrate.
N methylation of peptides is often employed for the production of antibiotics
The structural change brought about by the addition of a methyl group to the N atom, not only helps stabilize large proteins but also inhibit actions of certain enzymes as part of a defense mechanism.
The nutrients we eat, enter the metabolic pathways where they are modified and molded into molecules the body can use easily.
Such pathways are responsible for making methyl groups.
Nutrients like vitamin B, folic acid, etc are important parts of this methyl-making pathway.
Diets that are high in these methyl-donating nutrients rapidly affect and alter gene expression, especially very early on when the fetus is growing and the epigenome is just being established.
The food eaten by the pregnant mother shapes the epigenome of the unborn child.
Healthy methylation in the mother throughout her pregnancy ensures that her child is born healthy.
The first thing we learn about DNA is the fact that it doesn’t change for an individual and remains the same throughout their lifetime.
However, the genes on the DNA get influenced or affected by several factors– both internal and external.
The way a gene works is known as gene expression and this can change over a period of time.
Environmental factors that affect gene expression include food, drugs exposure to chemicals and toxins. Some of these changes are inheritable.
Epigenetics is the change that occurs in gene expression due to outside forces.
Epigenetics is different from mutations as epigenetics doesn’t directly affect the DNA but rather in the surroundings such as enzymes, and other chemicals that determine how a DNA molecule unwinds its various sections to make proteins and new cells.
One such factor that affects not just your DNA, but your children’s and your grandchildren's too, is diet.
Yes, what you eat affects your progeny.
If you have poor dietary habits, no matter how healthy your children or grandchildren eat, they will suffer from poor health consequences.
Over-methylation is as hazardous as under-methylation.
But, there are multiple dietary changes one can make to restore the balance of methylation.
Treat nutrient deficiencies and primarily consume adequate amounts of vitamin B12 and folate.
Apart from these, also ensure that you consume other nutrients like methionine, methionine, taurine, DHA, minerals like zinc, magnesium, potassium, and vitamins like riboflavin, niacin, choline, etc.
Maintaining a healthy gut microflora can help restore methylation and continue to maintain its efficiency.
Avoid methyl donor competitors such as environmental toxins, chronic high stress, high estrogens, high histamines, etc.
Individuals who suffer from MTHFR mutation must take essential nutrient supplements. Most important of them are methyl-B12, methyl folate, riboflavin, and vitamins C, D, and E.
DNA methylation is a long-term stable conversion.
However, when the silencing of the genes must be reversed, demethylation occurs.
This is called epigenetic reprogramming.
Though the exact mechanism is not known, it has been speculated that the reprogramming or demethylation is caused by DNA deaminases that bring about the removal of amino groups.
This process of DNA demethylation occurs in all mammalian systems in all genomes.
DNA methylation is said to increase with age.
As one is aging, the DNA methyltransferases or DNMTs start the methylation process more frequently in some cytosine-rich areas.
These areas are non-coding areas that contain no genetic information and are located ahead of the genes that will welcome the RNA polymerase enzyme that is responsible for the transcription.
When the promoters get hyper-methylated, the RNA polymerase cannot hook up onto them and this inhibits gene transcription.
DNA methylation is an essential part of the human and mammalian genome.
Hyper or hypo-methylation has negative effects on the body.
In fact, DNA methylation and histone modification are said to be responsible for the development of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Studies in recent times have shown that the folate metabolizing enzyme MTHFR is among the 8 loci that have been associated with blood pressure.
677C ->T polymorphism of MTHFR is said to increase the risk of hypertension by 24-78% and cardiovascular diseases by up to 40%.
DNA methylation influences the onset and progression of many disease conditions because it acts as an effector of many of environmental factors such as diet and lifestyle both of which influence the development of cardiovascular diseases.
Analyze your DNA raw data for your MTHFR gene profile
Xcode Life's MTHFR and Methylation Report gives you the status of more than 15 genes associated with the methylation pathway.
If we can divide the world into two halves based on the time at which an individual is most alert and active, we would have two groups – the morning people and the night people.
A morning person is one who wakes up early in the morning without any difficulty, is alert, fresh and most active during the first half of the day.
They are also the most efficient and productive during this time of the day.
Most students who are morning people prefer to wake up early to study as they are able to learn and absorb more during this time.
A morning person is also called an early riser, a lark or an early bird.
If you feel active and completely energized when you wake up early in the morning, you are probably what people call an early lark.
But, if you press your alarm’s snooze button more often or feel too tired when you try to wake up early, you are definitely a night owl.
It has been found that people who are early risers are generally more hardworking, high achieving, have a more streamlined life, and are less likely to suffer from lifestyle conditions like stress and obesity.
However, if one is a night owl and wants to become a morning person, there are ways to do so.
The primary reason late risers are unable to wake up early in the morning is that they retire to their beds late at night and haven’t had enough sleep by the time it is 6 or 8 am the next morning!
So, the first thing one must do to become a morning person is to get enough sleep and do so consistently every day.
Once you have decided to change your body clock to become a morning person, don’t go all out and do it at once.
Begin slowly, one day at a time. Allow yourself to have that extra 15 minutes in bed past your alarm.
It takes 21 days to develop a new habit. Waking up early is a habit too! If you have decided to join the early larks, you must ensure you are consistently waking up early.
Once it becomes a habit, you won’t find it tedious at all.
No matter when your alarm rings, getting that extra few minutes(or hours) in bed is always tempting.
However, if you want to become an early riser, avoid pressing the snooze button.
Snoozing an alarm is also bad for your health, because when your alarm goes off in the first place, the sudden external sound will trigger your cardiovascular system and snoozing the alarm will only insult your heart over and over again.
This may also make you feel tired for most part of the day.
It is easier to sleep at night than in the morning.
Have you ever wondered why? Well, in the day time, there is a lot of light which prevents the formation of melatonin, a hormone responsible for making you sleep.
So, try to keep your window blinds or curtain open during the night so that the morning sun will wake you up automatically.
Most night owls stay up at night by drinking cups of coffee expecting it to keep them awake and alert throughout the night.
However, this really doesn’t work.
And the same thing applies to those who feel drinking coffee in the morning will help keep sleep away.
Instead, one must have a healthy breakfast, which includes nuts, fruits, and yogurt, provides instant energy and keeps the brain active.
Most people think it is too much to ask for –waking up early and then hitting the gym.
But, you will be surprised to know that hitting the gym early in the morning not only drives away your sleep but keeps you feeling energized, fresh, positive and productive throughout the day.
Night owl is a person who is awake during the late hours of the night, sometimes up till early hours of the morning.
Such individuals are most productive in the night and very active even when they go to sleep.
They have a habit of retiring to bed very late in the night and their sleep cycle is not like the early larks, who are early risers.
Night owls are best suited to jobs that require people to work in the night shifts.
Each person has his/her own body’s chronotype, a biological clock that dictates their body on when to sleep or when to wake up.
Based on this, there are two types of people– the early birds and the night owls.
Each person’s biological clock plays a significant role, but in today’s world, most of it is determined by one’s lifestyle.
But, which group is more healthy?
Based on research conducted in the USA, early risers had 12-27% lower risk of developing depression than regular people whereas night owls had a 6% higher risk of developing it.
Night owls also have an increased predisposition to developing hypertension and obesity as compared to their normal counterparts and the early risers.
So, it is better to be an early riser than a night owl in the long term.
All human beings have a hormone called melatonin that decides one’s body clock and sleep time.
During the day, when it is bright outside, the production of melatonin reduces and so we are most awake during mid-day and afternoons.
However, as the sun begins to set and it starts to get darker outside, our nerves perceive this and the production of melatonin increases, signaling our body that it needs to sleep.
A research was conducted to compare teenage brains with fully grown adult brains and the results explained why young brains do not work very early in the morning.
This happens because the teenage brains are about 2 hours behind the adult brains and tend to show most activity during the afternoon.
This has been sighted as one of the reasons that teenagers are night owls rather than early risers.
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Sleep deprivation in teenagers is increasingly becoming a concern among parents and school authorities.
Many blame this on the teenagers, calling them lazy.
But it isn’t really their fault. It is their biological clock.
Teenage brains work differently from babies and adults.
Their sleep patterns differ from these two groups.
Due to the biology of human development, the sleep mechanism in teenagers prevents their brains from naturally awakening before 8 am.
This conflicts with the school timings and therefore, students are often seen sleepy or groggy in their earlier classes.
Research attributes this to puberty.
When a mammal, including humans, hit puberty, their sleep timing gets delayed.
And due to this, the adolescent brain is unable to sleep before 10.45-11pm.
It is during this time that melatonin production increases in a teenage brain and continues until 8 am.
Since this is biological, teenagers can’t do much about it.
When they have to wake up for an early school day, they end up being sleep deprived.
If you are a morning lark, things seem way better for you than if you are a night owl.
Research suggests that night owls have a 10% risk of dying earlier than the early birds.
This has been attributed to the fact that due to their lifestyle and biological clock, the night owls tend to develop more health conditions:
One of the primary causes is sleep inertia.
Sleep inertia is that irresistible urge or desire to go back to bed and get back that extra amount of sleep.
This phenomenon is mostly seen during abrupt awakenings, especially if one was in deep or slow-wave sleep when awakened.
Sleep inertia can also occur if reactivation of certain parts of the brain is slow after awakening.
The next common cause that makes it difficult to wake up in the morning is sleep deprivation.
It can occur as a result of sleeping disorders, sleep apnoea, delayed sleep-wake disorder, insomnia or due to unknown causes.
In all these cases, the brain hasn’t got its ideal share of sleep and therefore makes it difficult to wake up in the morning.
Each of us has our own biologic chronotype and sleep cycle.
But, our bodies adjust to change in timings, for example adjusting to a new time zone while traveling.
Other causes that can break your sleep cycle include – work, stress, poor health, hormones, etc.
A broken sleep cycle can affect your health and function adversely and it is imperative for you to fix it as soon as possible.
One can use the following methods to fix their broken sleep cycle:
Bright light reduces melatonin production(the hormone responsible to make you fall asleep) and dim light or darkness increases its production.
So, if you want to set your cycle back to normal, reduce or dim lights around your sleep time to help induce sleep.
Researchers have suggested that 16-hour fasting during traveling across time zones helps set the sleep cycle back on track.
So, if you want to reset your sleep cycle, have an early dinner and avoid any food until your next day’s breakfast.
Once your sleep cycle has been restored, you can stick to regular meal times and maintain a 12-hour gap between your dinner and breakfast.
Staying awake all night or all day, based on how you want to reset your sleep cycle, can help you get back on track.
For some people, a sudden change in their sleep time can be harmful. Such individuals must alter their sleep cycle little by little until it is completely back on track.
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According to research, night owls are smarter and more creative than the early larks.
Surprising, but true! Though people presume that night owls are lazy, they are actually more active than early risers during any given day.
Researchers at the Catholic University of the Sacred Heart, Miami described that this difference is due to the nocturnal environment.
It encourages the development of a non-conventional spirit and their ability to find unique, alternative and original solutions.
Most schools across the globe start early.
But, this actually has led to more teenagers and adolescents becoming sleep deprived.
The adolescent brain functions differently from that of a baby or an adult.
Their sleep cycle runs late– from about 10.45 pm till 8 am the next morning.
This occurs due to the melatonin production which is delayed due to puberty.
When teenagers sleep late in the night and have to wake up early for school, they end up losing out on sleep that their body needs and are often sleepy in class.
Schools must research and understand more about teenager sleep times and alter their timings to ensure all students get a minimum of 8-10 hours of sleep (as recommended by the American Academy of Sleep Medicine)
There is no specific time that can be called as the ‘best time to study’.
It depends upon when an individual is most productive.
Kids are more productive and fresh in the morning after a good night’s sleep and nutritious breakfast.
They are able to learn new things or review older notes.
During the afternoon, their brain is able to make connections and make the information they have already learned more meaningful.
With each child being unique and having a unique learning style, they also have their own best time to study.
The most natural and ideal way to wake up feeling refreshed is by getting the recommended 7-9 hours of sleep.
However, in today’s world, most people end up with much lesser amounts of sleep.
Avoid drinking alcohol in the night before you sleep as alcohol hampers sleep quality and you end up waking up tired and fatigued.
Wake up at the same time every day, even on the weekends!
Having a consistent and dependable sleep routine ensures that you sleep and wake up at the same time every day and more chances that you will get your required amount of sleep.
Avoid hitting the snooze button.
Yes, the snooze button may get you that extra amount of sleep but it is not really that useful. Waking up at the committed time you set your alarm to will ensure you wake up fresh.
Have a healthy, nutritious breakfast that gives you energy and keeps you refreshed after you wake up.
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It is a very regular thing for people to have coffee in order to stay awake and avoid sleepiness.
However, coffee does more harm than good in this respect.
But, there are many caffeine-free foods that one can have to stay awake:
Green Tea: It helps you rehydrate(dehydration is one cause for sleepiness, especially during the afternoons) and also has antioxidants that help boost energy levels.
Chocolate: Chocolate is made from cocoa beans that are rich in caffeine(less than that found in coffee). Along with this, chocolate also contains flavonoids that keep the heart-healthy.
Fruits: Fruits are quick sources of energy and rich sources of fiber. Having a bowl of fresh fruits can spike your energy levels, burn fats and ward off fatigue.
Whole grains: Whole grains contain carbs that break down slowly and provide a sustained release of energy, keeping you energetic.
Yes. Chocolate is made from cocoa beans which contain caffeine.
Apart from caffeine, chocolate has other stimulants like theobromine that cause sleeplessness and keep you awake.
While some foods induce sleep, there are some that can keep you awake:
A person suffering from insomnia must stay away from these foods.
Most of us need 7-9 hours of sleep to wake up fresh the next morning.
But, there are some people, called as long sleepers, who for work or school reasons are unable to get the required amount of sleep during weekdays and end up sleeping for up to 12-15 hours over the weekends or holidays to make up for the lost sleep.
Long sleepers often complain that they never get enough sleep and this disorder begins early in childhood. It is a lifelong pattern of needing lots of sleep.
Very little or too much sleep can make one feel tired, fatigued and lethargic.
This happens because any diversion from the body’s regular sleep cycle creates a perception of fatigue.
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Histamine intolerance occurs when there is a buildup of histamine in the body.
When histamine levels get too high or when it cannot break down properly, it can affect your normal bodily functions.
In general, fermented food products have the highest histamine content, while fresh foods have the least.
Fermented dairy products and meats, pickles, and alcoholic beverages are high in histamine.
Antihistamines help in wearing off the effects of histamine temporarily.
They simply block the receptors that histamine molecules bind to, and prevent the interaction.
But once the antihistamines are removed from the system, histamine acts up and intolerance sets in.
Vitamin C extract, butterbur extract, and probiotics are naturally available antihistamines.
Pineapples contain an enzyme called bromelain, which is known to show antihistamine properties.
Studies are underway to declare turmeric as an antihistamine.
It is observed to suppress the immune responses that occur.
Different brands of over-the-counter antihistamines function differently, so the frequency at which it can be taken needs to be checked with a clinician.
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The above mentioned are common symptoms that indicate histamine levels are higher than normal.
The most common symptoms are related to the stimulation of the immune system, like itching, sneezing, hives, nasal congestion, and watering eyes.
Gastrointestinal symptoms like diarrhea and pain in the abdomen also occur.
Yes! Histamine is solely responsible for triggering immune responses that result in symptoms like itchy skin, rashes, swelling, etc.
Urticaria is a skin rash condition caused by histamine triggers.
Also called as hives, these ideally occur when the body responds to allergens.
One way to lower histamine levels is by blocking the absorption of histamine into the bloodstream.
Heart medications, antibiotics, malaria, and TB medications disrupt the enzymes that enable histamine absorption.
OTC painkillers like Aspirin and Diclofenac are also routinely used for lowering histamine levels.
Magnesium significantly affects histamine metabolism.
Magnesium increases the degradation of extracellular histamine.
Reduced levels of magnesium cause a spurt in the production of histamine from histidine, its parent molecule.
Around 400-500 mg of magnesium, a day is studied to have improved effects.
Adding organic poultry, asparagus, beets, butternut squash, and fresh veggies and fruits like berries, cherries, and melons to your breakfast platter help in keeping the histamine levels under check.
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One cause of increased histamine is mastocytosis, a condition in which mast cells proliferate excessively and accumulate just under the epidermis.
These accumulations are hotspots for histamine releases.
Sadly, yes! Studies have shown that the consumption of chocolate increases histamine levels.
In normal situations, it will stop with being a tasty treat.
But when a person already suffers from a high content of extracellular histamine, chocolate simply adds to their woes.
Coconut contains stearic acid, which gets stored as fat molecules in the body, to be metabolized later.
But it has no direct effect on histamine release and is safe to consume.
Oatmeal has a very low histamine content and can be a great addition to your breakfast menu.
Coffee is high in histamines, and when consumed in large quantities can elicit symptoms of histamine intolerance.
When histamine intolerance sets in, it causes dilation of blood vessels, drop in blood pressure, and other cardiovascular effects that predispose an individual to anxiety or panic attacks.
Histamine intolerance progresses with negative effects on the cardiovascular and immune systems.
This may be a cause for anaphylactic shocks that stem from hypersensitive immune responses.
Histamine is said to trigger a set of chemical reactions that result in inflammation of the cells of the immune system.
An increase in the histamine levels will directly link to an inflammatory response.
Chronic urticaria is a long-lasting condition of rashes, hives, and itching on the skin.
This is established by histamine molecules constantly triggering cells of the immune system to sustain the immune response.
There are no direct associations between histamine and paranoia, derealization and/or nightmares.
It has been linked to anxiety and panic attacks at the latest, but that is due to the other symptoms.
Mental illnesses are not related to histamine fluctuations on paper.
Interesting studies on exercise and histamine levels have been successful in establishing a link between the two.
During exercise, the body goes into a mode that favors vasodilation to increase the oxygen content being absorbed.
This is done by employing histamine molecules to trigger blood vessel dilation and related effects.
Although these do not stem from allergic reactions, the establishment of vasodilation is carried out using histamine molecules.
Stress stimulates the brain to start initiating relaxative mechanisms, like vasodilation to lower the blood pressure.
This is done with the help of histamine molecules, which trigger such mechanisms.
Thus, stress is found to increase histamine release in the body.
Studies have shown that histamine acts as a neurotransmitter by binding to different receptors across different parts of the human brain, thus causing varied effects on the human body.
Histamine is mainly responsible for keeping the brain ‘awake’ and alert.
It is also seen to influence eating habits, as it tends to decrease the urge to eat.
It is also hinted to help in reducing alcohol intake.
Mast cell diseases are experienced as a result of an immune response towards an allergen.
However, histamine intolerance simply triggers the same response, in the absence of an allergen.
Xcode Life's Gene Allergy Report covers histamine intolerance, pet allergy, grass allergy, and 12+ categories.
Bloom Syndrome is also known as Bloom-Torre-Machacek syndrome.
It is an autosomal recessive disorder that is characterized by short stature, a rash that develops on exposure to the sun and an increased risk of developing cancer.
The skin rash that develops is often a butterfly-shaped patch of reddened skin across the nose and cheeks.
The rash can also develop in other areas of the body that get exposed to the sun.
People with Bloom syndrome also have:
Bloom syndrome is a rare disease and only about 275 cases have been reported so far.
It can be seen in many ethnic groups but is more common is the Ashkenazi Jews, who have Polish or Ukrainian ancestry.
They also have a high carrier frequency with 1 in every 100 people being a carrier of the mutation.
Bloom syndrome is an autosomal recessive trait.
The gene responsible for this syndrome has been traced to band 26.1 on the q arm of chromosome 15.
This part is responsible for the production of the protein BLM.
A single mutation of the gene, known as BLMAsh is responsible for most Bloom Syndrome cases among the Ashkenazi Jews.
Protein RecQ helicase is controlled by the gene for Bloom syndrome and is involved in cell repair, cell division, and cell death.
The condition is presumed to result from a defect in the cell’s DNA repair mechanism.
Currently, there is no treatment for Bloom syndrome.
The treatments provided today are only symptomatic and supportive.
Affected individuals are often hypersensitive to DNA damaging chemicals and radiation therapies that are done for cancer treatments.
Hence, these treatments need to be modified for those suffering from Bloom syndrome.
People with the condition, especially infants and kids, are advised to avoid sun exposure to the face and back.
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Since the exposure to the sun leads to the appearance of a butterfly-shaped rash, skin protection is an important part of the treatment of the symptoms.
This includes coverage of exposed skin and the use of broad-spectrum sunscreen of at least 30 SPF.
Another clinical manifestation of Bloom syndrome is a short height or stature.
So, many clinicians promote hormone treatment to improve linear growth.
However, many clinicians caution against this due to the early onset of cancer in some children who were treated in the past.
Other treatment measures include insulin resistance seen in type 2 diabetes and reduced intensity or dose of chemotherapy dosage.
People with recurrent infections and defects in humoral immunity are treated with gamma globulin infusions that help decrease the frequency or severity of the infection.
Bloom syndrome today cannot be prevented as it is a genetic disorder.
But, it is advisable to undergo a genetic test in case there seems to be an increased risk of developing the syndrome.
Expecting parents can undergo a prenatal genetic test to diagnose the genetic profile of the unborn child for bloom syndrome.
If there is a family history of the condition, genetic counseling is helpful to plan a child.
There is a lot of research currently underway to find ways to prevent and treat the syndrome.
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Bloom syndrome is a very rare disease but its exact frequency is unknown to date.
Every 1 in 48,000 Ashkenazi Jews is affected by the disease. About 1.3rd of the people with the disease are of Ashkenazi Jewish descent.
Bloom syndrome is inherited in an autosomal recessive manner.
This means that one needs to have two positive alleles of the gene to develop the syndrome.
If someone has one allele for the syndrome, it means that the person is a carrier of the disease.
Two carrier parents have a 25% chance to give birth to a child with Bloom Syndrome.
Bloom syndrome is evident right from the time a child is born.
They are exceptionally small in size and fail to grow up normally.
They fail to reach even 5 ft in height in adulthood.
Other features of Bloom syndrome include:
The BLM gene mutation is responsible for the development of Bloom Syndrome.
The BLM gene is responsible for giving instructions for the synthesis of a protein known as RecQ helicases.
These helicases attach to the DNA and unwind or uncoil the two spiral strands, which are needed for the various processes and cell functions.
Since these proteins help in maintaining the structure of the DNA, they are called as ‘caretakers of the genome’.
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Patients with Bloom syndrome are at an increased risk of developing different types of cancers.
To monitor such patients, an abdominal ultrasound is done every 3 months until the child turns 8 years to detect or diagnose a Wilms tumor.
The family is screened and educated about the signs and symptoms of lymphomas and leukemia.
Until the age of 13 years, a full-body MRI is done once in every 1-2 years and an annual colonoscopy after the child turns 10.
If a girl is affected, an annual breast MRI is done once she turns 18 years of age.
Other regular blood investigations are done regularly to keep parameters under check.
Annual TSH serum level tests are done from the age of 10 yrs. Annual lipid profile tests are started at 10 years of age.
People suffering from Bloom Syndrome have high instability in their chromosomes. Due to this:
Since the syndrome is due to an instability of the DNA, it goes without saying that this instability is one of the prime causes for the development of cancer in these individuals.
Individuals with Bloom syndrome have an increased susceptibility to various types of cancers and about 50% of the people will develop cancers like leukemias and lymphomas.
People with an Ashkenazi Jewish ancestry are carriers of certain disease conditions including Bloom Syndrome and Cystic Fibrosis.
This group of people has a 20-25% chance of developing either of these two or other genetic conditions like Gaucher’s disease, Tay-Sach disease, etc.
However, there is no direct connection between the two diseases.
Individuals with Bloom Syndrome have an increased risk of developing systemic conditions like diabetes, a chronic obstructive pulmonary disorder, immune system-related conditions, and recurrent upper respiratory tract infections.
Xcode Life’s Carrier Status Report provides information on inherited conditions based on the genetic variants for more than 275 such traits.
Research estimates that 18 million Americans have gluten sensitivity. It is characterized by adverse reactions to gluten, a protein found in wheat, barley, and rye. People who are gluten-sensitive may experience common symptoms like bloating, diarrhea, fatigue, headaches, etc., upon consumption of gluten. Some genes, especially the HLA family, contribute to the risk of developing gluten sensitivity. According to research, People with two copies of specific genes, such as HLA-DQ7 (a form of HLA-DQ3 that's similar to HLA-DQ8), risk very strong reactions to gluten. Upon confirmation of gluten sensitivity, the best way to go forward is to opt for a gluten-free diet.
Gluten is a protein that is found in grains like wheat, rye, and barley.
Some people are inherently sensitive to gluten, which makes them gluten intolerant.
Gluten sensitivity is an autoimmune disease, and celiac disease is its most severe form.
About 0.5-13% of people have a non-celiac gluten sensitivity, which is a milder form of the disease.
There are many signs that indicate one might be suffering from gluten intolerance:
Yes. One can develop gluten sensitivity any time during their lifetime.
Sometimes, people test negative for the autoimmune condition but develop it later on in their lives.
One theory that could explain this is probably the change in the composition of the intestinal bacteria in people who are genetically predisposed to gluten sensitivity.
According to statistics, there has been a 5 fold increase in the prevalence of the disease, primarily in the elderly.
The Human Leukocyte Antigen (HLA) system gene is associated with the synthesis of the Major Histocompatibility Complex (MHC), which are cell-surface proteins that are associated with the regulation of the immune system.
There are six single nucleotide polymorphisms of this gene complex; HLA DQ, HLA DQ 2.5, HLA DQ 2.2 (3 SNPs), and HLA DQ7 which have been shown to be associated with gluten intolerance.
The HLA DQ genes have been shown to be strong genetic predictors of celiac disease.
In a study conducted to assess the genetic predisposition to gluten intolerance, nearly all the patients with celiac disease had the risk allele in the HLA DQ2 and the HLA DQ8 gene, with the absence of these variants in 100% of people without celiac disease.
In another study conducted to analyze the human leukocyte antigen alleles, people with the G variant of HLA DQ, T variant of HLA DQ 2.5, G variant of HLA DQ 2.2, T variant of HLA DQ 2.2, G variant of HLA DQ 2.2, and A variant of HLA DQ7 were shown to be associated with predicting a reaction to gluten in the diet.
The Gene Nutrition Report analyzes over 15 genetic variants that contribute to the risk of gluten sensitivity.
Let’s explore the 2 outcomes with an example: HLA DQ 2.5
| Genotype | Implication |
| TT carriers | Increased risk for gluten sensitivity |
| CC carriers | Normal risk for gluten sensitivity |
Here, the T allele contributes to an increased risk for gluten sensitivity; the C allele carriers, on the other hand, are likely to not be sensitive to gluten.
A similar analysis is performed for the other variants and an overall outcome is provided in the report.
Even if you carry the genetic markers associated with gluten sensitivity, it needs to be further confirmed by checking for symptoms.
It is important to consult with your physician and confirm gluten sensitivity before going on a gluten-free diet.
Before going for a gluten-free diet, it is important to know the foods which are high in gluten.
A gluten-free diet may sound simple - just eliminate gluten from your diet, right?
But here’s the truth: gluten is hidden in many foods where you might not expect to see it.
Locating gluten in some foods can be like trying to find a needle in a haystack.
Here’s a list of food items that are naturally gluten-free:
Despite not having any genetic markers associated with gluten sensitivity, in a few cases, other factors like lifestyle and environment can contribute to the development of this condition.
Thus, it is important to consult a physician if you observe any symptoms upon consumption of gluten.
Gluten-free food is increasingly becoming popular.
However, it is recommended only for those suffering from celiac disease who have no other option but to avoid the protein-containing grains.
But, if you are not gluten intolerant or sensitive, it is not advisable for you to go on a gluten-free diet.
Most gluten-free products that are available today are also stripped off of other nutrients and, therefore, are not healthy for those who can eat gluten-based foods.
Gluten sensitivity can affect hormones, especially in women over 40 who are tending towards menopause.
The unpredictability of the ovaries, along with the hormones estrogen and progesterone, wreaks havoc in the body.
If one is gluten intolerant, the problems can increase.
This is because if one is sensitive to gluten, there is a high chance that they may have an adrenal hormone imbalance.
The adrenal glands pick up on the stress levels.
Unstable sugar levels and inflammation of the digestive tract as a result of gluten intolerance cause the adrenal glands to secrete cortisol.
This leads to an increase in body fat, fatigue, and irritable mood.
Fatigue is one of the most common symptoms of celiac disease and non-celiac gluten sensitivity.
In fact, fatigue and tiredness are the symptoms that last longest, even after the individual has shifted to a gluten-free diet.
Fatigue in gluten-intolerant individuals occurs due to two main reasons:
The inflammation in the digestive system is due to the inability to absorb nutrients. Gluten allergy or sensitivity leads to diarrhea, characterized by loose, watery stools. This leads to lots of water and nutrient elimination from the body.
Dehydration is also a major cause of fatigue and tiredness in gluten-intolerant people.
There are many studies that have demonstrated the effect of irritable bowel on the mood of an individual.
However, how gluten results in anxiety or depression in gluten-intolerant or gluten-sensitive individuals has not yet conclusively been proven.
Patients suffering from celiac and non-celiac forms of gluten intolerance have reported neurological symptoms such as headaches, brain fog, anxiety, depression, and peripheral neuropathy.
So, there is no doubt that gluten affects the neurological system.
Gluten can cause other disorders like insomnia, migraines, ADHD, epilepsy, schizophrenia, bipolar disorder, and, in a small number of cases, gluten ataxia.
You can avoid the condition by moving to a strict gluten-free diet.
Yes. There are many studies that have shown the correlation between gluten intolerance in people and depression, anxiety, and other neurological syndromes.
A study conducted by Christine Zioudrou and her colleagues at the National Institute of Mental Health in 1979 found that the polypeptides contained in gluten can bind to the morphine receptors in the brain.
These receptor sites are responsible for how we feel.
However, due to the inability of available sites for morphine to bind to, it can lead to depression and mood-related disorders.
So, yes, gluten can affect one’s mood.
There is no conclusive evidence available today that links gluten sensitivity or intolerance to insomnia or sleeplessness.
However, a large majority of the people who suffer from gluten intolerance report a lack of sleep and poor sleep quality.
Due to digestive symptoms, neurological symptoms, and generalized fatigue and tiredness, most people suffer from a lack of sleep or related conditions.
There is a high incidence of UTIs reported in children with active untreated celiac diseases.
Though gluten sensitivity has similar symptoms to celiac disease, the two types of responses differ in terms of both longevity and consequences. While both cause a negative reaction to gluten, celiac disease comes with an inflammatory response, which is absent in gluten sensitivity. The negative effects in gluten sensitivity are also short-lived when compared to celiac disease.
