I am your heart. I work really hard to keep you alive. Every minute I pump out 5 litres of oxygen rich blood to every cell in your body so you can think, move, speak, work and live. In return all I ask is that you keep me healthy. Not many people around the world do that. In fact approximately 17.3 million people die every year because heart disease. By 2020, it will be the leading cause of death around the world.

So let’s have a conversation. Heart to heart. Here are 7 natural ways you can prevent a heart attack.

 

1. Eat Healthy Look towards healthy foods that help lower cholesterol. Eat vegetables and fish that have lots of good fats. Don’t eat as much red meat, choose lean meats instead. Eat a serving of nuts (walnuts, almonds etc.) every day. Drink less of carbonated beverages and drink natural fruit juices without added sugar. Get 4-5 servings of fresh vegetables. Feeling like having a snack? Skip the chips and salty foods and munch on some fresh carrots instead. Search and build your own book of healthy recipes for breakfast, lunch and dinner. Trust me, your heart will thank you for it.

2. Exercise With more of us having less active jobs than ever before, a lack of exercise is a big risk factor for heart disease. On the bright side, it also means that exercising regularly in addition to eating healthy is one of the fastest ways to reduce your risk! Research shows that getting just 30 minutes of aerobic exercise five times a week can significantly reduce the risk of a heart attack. Can’t spare 30 minutes at a stretch? Sneak in three 10 minute sessions of brisk walking or exercise whenever you get a break.

3. Get adequate rest We’re living in a 24X7 world. The computers and mobile devices that allow us to connect to the internet and each other whenever we want have also taken away proper sleep habits. We sacrifice sleep for work and for leisure without realizing the effect that it has on our body. Scientific studies have shown that people who get less than 6 hours of sleep a night have a higher chance of getting high blood pressure and high cholesterol both of which contribute to heart disease. So put down that phone, turn off the TV and get some sleep.

4. Quit smoking Smoking can double the risk of you having a heart attack. Smoking damages the blood vessels and increases the risk of them being blocked leading to higher chances of a heart attack. Women who take birth control pills and smoke are particularly at a higher risk to develop heart disease. Even smoking for a brief period of time damages the heart. Nicotine in cigarettes or chewing tobacco reduces the oxygen supply to the heart and increases blood pressure. So if you smoke, make a healthy start and quit today.

5. Drink alcohol in strict moderation If you drink alcohol, be sure to strictly control how much you drink. Drinking alcohol excessively has been shown to increase the risk for hypertension, obesity and heart disease. Alcohol intake above moderate levels also increases cholesterol levels leading to formation of plaques and blood vessel blockage.

6. Practice Yoga and Meditation Among other benefits, yoga and meditation have been shown to significantly reduce stress and have positive effects on mind and body. Yoga comprises of physical exercises as well as training to control the breath. In combination with meditation, yoga can improves many physiological functions and be extremely effective as a preventive mechanism for heart attacks.

7. Know your numbers and your risk factors Lastly, always be aware of your health status. According to Barry A Franklin PhD Director of Preventive Cardiology and Rehabilitation at William Beaumont Hospital in Michigan USA and an American Heart Association Volunteer “Regular cardiovascular screening is important because it helps you detect risk factors in their earliest stages”. See your physician regularly and get your cholesterol and triglyceride levels checked. Your genes can play a role in whether you are more likely to get heart disease. Know your family history and whether that puts you at an increased risk. In addition, an advanced program like Xcode’s Lifelong Wellness can analyze your genes for health risks and metabolic traits and give you a personalized nutrition and fitness plan that will put you on the on the path to a healthier lifestyle.

 

 

How To Keep Your Bones Healthy?

Bones are a very important part of our body as they protect our organs. Strong bones are necessary to be physically fit and healthy. When we are young, our bones are stronger and harder. But, as we age and reach our 40s, they gradually lose their density. This problem especially affect women as they are prone to suffer from Osteoporosis. Though Osteoporosis has no initial symptoms, an X-ray can show the amount of damage done. But, not many realize the condition until they have a fracture.

Why are bones necessary?

• They provide structure to the body.
• They protect organs and anchor the muscles
• They store and provide calcium.

The factors that affect Bone Health

• Your calcium intake.
• Your daily diet
• Your Physical activity.
• Tobacco and alcohol intake.
• Gender, size and age. (Women, overweight people, extremely thin and aged people are more prone to bone issues.
• Genetics and family history.
• Hormone levels. (Thyroid hormone can cause bone problems.)
• Eating disorders like anorexia or bulimia.
• Medical conditions like gastrectomy, weight-loss surgery, Crohn’s disease, celiac disease and Cushing’s disease can affect your bones.
• Use of some medications.

How to prevent Osteoporosis and build Strong Bones?

• Have a calcium rich diet. Milk and dairy products are very rich in calcium.
• Hence, eat yoghurt, cheese sandwich, almonds and spinach. Also drink at least one glass of milk every day.
• Vitamin D is very important to absorb calcium. Vitamin D can be obtained from sunlight. Hence, soak yourself in early morning sunlight. Eat fish, liver, cereals, and egg.
• Quit habits like smoking. Smoking will definitely harmful for the bones.
• Do not eat too much of protein. Eating large amounts of meat, cheese and protein can drain the body’s calcium and weaken the bones.
• Take in less salt as it accelerates the body’s loss of calcium.
• Be active and exercise regularly. Walk, run, swim, dance, and play sports. The more you use your bones, the stronger they get.
• Maintain ideal weight according to your height.

Your bones are vital for the nourishment of your body. It is necessary to take care of them to prevent osteoporosis that may occur over time. A balanced diet, regular exercise and good habits can prevent the loss of bone calcium.

Gene-Environment Interaction

Our traits are basically divided into genetic and environmental. Genetic factors are the ones a person is born with, and a large chunk of these factors are inherited from the previous generations. Environmental factors include chemical, physical, nutritional, infectious and behavioural factors. Many prevailing diseases such as diabetes and cancer are caused by the complex interplay of genetic and environmental factors. Both the factors will play a part in influencing the diseases. Some may be more influenced by the genetic factors while others will be largely affected by the environmental factors. But, most of the diseases are always associated with the genetic makeup and many inherited diseases can be influenced by environmental conditions.

Some genetic effects are seen only in certain environmental conditions

If you have a genetic predisposition to antisocial behaviour, you may not demonstrate the trait until you experience abuse or neglect in your childhood. If you have had a stress-free and normal  childhood, you will never express this specific genetic trait. The expression of a specific trait towards which you are genetically predisposed  can be prevented by protective environmental factors. If you have a predisposition to alcohol abuse and live in an alcohol-prohibited environment, it may not express itself. Thus, protective genetic factors have a comparatively less significant  effect if environmental exposure is strong.

Few environmental effects are visible only under certain genetic conditions

Response to environmental exposure depends on the genotype, which is a term that defines your genetic make-up for a specific trait/disease. If you have had stress in your early life, it may cause depression in later years. This is only when certain genotypes are present. A person’s genotype can also determine their response to specific medications and their side-effects through various biochemical mechanisms. There is an entire branch of science that studies this called Pharmacogenomics.

Sometimes, genetic effects can influence your environment too

•         If you are an extrovert, you will prefer different social environments than introverts.
•         If you are a person who likes art and have artistic abilities, you will seek an environment that allows development and expression of           your talent.
•         If you are genetically prone to easily fall prey to depression, it may cause conflicts in relationships.
•         Some scientists theorize that genes also confer susceptibility to stress.

 

 

If we can identify our genes and characterize their interactions with the environment, we can have intervention strategies to target them. Therefore, when studying the genetic make-up of individuals to determine their natural predisposition towards certain traits and diseases, it is very important to take into consideration the environmental factors like diet, lifestyle, work environment etc, to be able to characterize their inclination towards these traits and their risk for developing specific diseases.

 

 

The multi-tasking woman of today, who takes pride in juggling both domestic and professional commitments simultaneously, has unwittingly allowed stress to get the better of her. While it’s true that everyday life has become a hassle to many, a woman’s response to the demands of modern life often takes a heavy toll on her mind and body.

Stress and its impact

Stress can be defined as the response of an individual to a stimulus. The response, be it positive or negative, has an impact on the mental and physical well-being of the individual. During the process of a physical response to a situation that is loaded with threat or danger, the nervous system triggers the defence mechanisms through release of hormones like adrenaline and cortisol in one’s body as it prepares for an emergency action.

We have heard it often – that stress is not always bad and in fact it helps an individual to perform better and motivates him to excel. However, in the context of modern life accompanied by challenges of unrealistic goals and deadlines, broken relationships, unhealthy competitions and frustrations, stress is more often recognised as a negative response that demands a heavy price from one’s mind and body.

“Stress is like spice – in the right proportion it enhances the flavour of a dish. Too little produces a bland, dull meal; too much may choke you”, says Donald Tubesing, the famous writer who has authored several books on stress management.

Even as stress helps individuals to rise up to the occasion and meet challenges, beyond a certain point it unleashes a negative impact that damages the physical, mental and behavioural aspects of life and dilutes its quality. Response to stress varies from individual to individual. The variation in is more pronounced between men and women. A woman caught in the nightmarish whirlpool of work-life balance, gradually gets used to a stressful routine on a daily basis thereby enabling chronic stress caused due to factors related to family, finance, work, relationships etc., to creep on her. Compounding to the negative impact is the stress caused by internal factors like pessimistic attitude, low-esteem, unreasonable expectations etc., Unable to bear the overload of stress, a woman’s body and mind wilt under the pressure, releasing warning symptoms.

Watch out for these manifestations

• Stress manifests in the form of physical symptoms like aches, obesity, nausea, dizziness, palpitation, pains, indigestion, insomnia, hair loss, irregular periods, frequent infections like common cold, skin conditions and reduced sexual drive.Over exposure to stress hormones leads to all these health conditions.
• The hormones released by the body in response to stress has a negative impact on the woman’s immune systemand makes her vulnerable to short term and long term ailments.Hormonal imbalances could lead to uterus problems like fibroids. endometriosis and irregular periods.
• Women are more vulnerable to stress-related conditions as the effect of the brain chemical, oxytocin, released during stress is enhanced by the estrogen hormone.
• Chronic long-term stress,that results in over production of the stress hormones, leads to weakening of the immune system, infertility and an increased risk of major diseases like high blood pressure, heart disease, stroke and cancer.
• At the emotional level, a woman experiences low self esteem, depression, loneliness, moodiness, restlessness and a sense of being overwhelmed by agitation and unhappiness. The hormone cortisol, released during stress, often leads to stress-induced depression or behavioural disorders.
• These manifestations at the emotional and physical levels take a toll on her behaviour and impair her cognitive abilities. She tends to either eat more or less,sleep too much or too little, neglects her responsibilities,isolates herselfand develops unhealthy habits like smoking and alcoholism.She also experiences memory problems, and suffers from poor judgment and lack of concentration.
• Increase your tolerance level

Instead of crumbling under the pressure of stress, what can a woman do to shield herself against the damages caused by stress? Always remember that an individual’s ability to withstand stress and overcome its pressures is hugely dependent upon factors like her general outlook on life, emotional intelligence, her relationships and genetics.

It is imperative for women to understand that stress management is all about acquiring control over the physical, mental and emotional aspects of their lives. A woman, who intends to decrease her stress level, if not totally eliminate it, should take concrete steps to improve the quality of her life.

• She should develop a strong support group consisting of her friends and family who can shield her in times of stress.
• She should cultivate a positive outlook towards life that will help her face the challenges and take stress in her stride.
• Sense of humour will go a long way in de-stressing one’s mind.
• Learning relaxation techniques like yoga, meditation and breathing exercises will infuse one’s mind and body with energy and serenity that can enable the stressed mind to relax and achieve clarity.
• Engaging in physical activities like walking, jogging, dancing, swimming etc., isanother great way to keep stress away.

The genetic angle

Genetic studies now indicate that acute stress can alter the activity and control of one’s genes by altering the methylation of DNA. The stress-induced genetic expressions that are responsible for making an individual prone to illnesses are also likely to be passed on to the next generation through a process known as epigenetic inheritance. It is of paramount importance that a woman understands all the implications of becoming a victim of stress. Stressful experiences not only affect her mind and body, but also affect her genes which she, in all probability, would transmit to her children. Researchers say that epigenetic inheritance can make individuals predisposed to stress and make them less resilient in their response to stress. This leads to the onset of chronic diseases.

The all important key to one’s happiness in life depends on his or her ability to overcome stress. As a woman, if you feel that stress is inevitable in your life, you have a choice as to whether you want to let it impact your health or not. By adopting the right attitude one can convert the negative impact of stress into a positive one. Undue worry and stress not only add to tomorrow’s woes but also wipe away the peace and happiness that one is blessed with today!

Genes are the storehouse of all biological information

Even as we inherit our genes from our parents, we also inherit some of the gene mutations that can cause significant changes in our body. Mutations are variations in the genetic code of a gene that can alter or affect its functions. These inherited mutations, however small they are, can increase our risk to certain diseases.

Research studies have established that BRCA1 (Breast Cancer Susceptibility Gene 1) and BRCA2 (Breast Cancer Susceptibility Gene 2) genes are linked to breast cancer. Mutations of these genes that belong to a class of genes known as tumour suppressors are linked to hereditary breast and ovarian cancers. While it is true that not all genetic changes or mutations are harmful, a woman who inherits this faulty or harmful genetic mutation in BRCA1 or BRCA2 is prone to the risk of developing breast or ovarian cancer before menopause. It is also very likely that breast and ovarian cancers run in the family with some of her close family members being diagnosed with the diseases. Apart from breast and ovarian cancers, harmful BRCA1 mutations are also likely to increase a woman’s risk of developing cervical, uterine, pancreatic and colon cancer and harmful BRCA2 mutations may increase risk of pancreatic, stomach, gall bladder, bile duct cancers and melanoma. However researchers add that not all women who hail from families with a history of breast or ovarian cancer are carriers of harmful mutation and further not every woman who has inherited this deleterious mutation will develop breast or ovarian cancer.

How does a woman learn whether she is or not a carrier of the faulty gene?

Genetic testing plays a key role in detecting BRCA1 and BRCA2 mutations. Genetic testing gives the woman the chance to learn if her family history of breast cancer is due to an inherited gene mutation.

BRCA gene test is conducted to identify the harmful changes in the DNA of the two breast cancer susceptibility genes. Genetic counselling by qualified professionals in the field of cancer genetics is usually recommended before and after the test to discuss with the candidate about the importance of the test, its benefits, and implications of its outcome, psychological impact and the inherent risk of passing on the mutations to one’s kids.

A woman becomes a candidate for BRCA gene testing under the following conditions:

• If she is diagnosed with breast cancer at an early stage in life (prior to menopause) or ovarian cancer or both;
• If any of her close relatives (mother or sister) or one of her second degree relatives tests positive for a faulty gene;
• If there is a history of early onset of breast cancer or ovarian cancer in her family with one or more close family members being diagnosed with breast cancer or ovarian cancer or both;
• If there is a relative with identified mutations of BRCA1 and BRCA2 genes;

What should a woman who tests positive for BRCA mutation do?

A woman who tests positive now understands that she has a high lifetime risk of developing breast or ovarian cancer. However she should also understand that just because she is a carrier of the faulty gene, it does not mean that she would certainly develop the disease.

The woman who has the harmful BRCA1 or BRCA2 mutation will be placed under the radar of surveillance that includes periodical mammography and clinical breast examinations in the case of breast cancer and for ovarian cancer, surveillance methods include transvaginal ultrasound, blood tests and clinical exams. Screening will go a long way in detecting breast cancers early enough to be successfully treated with minimal damage to the quality of life of the individual.

The option of resorting to surgery as a pre-emptive step to reduce the risk of developing cancer is also explored by some women. Prophylactic surgery involving removal of tissues that are more exposed to risk i.e., prophylactic mastectomy (removal of healthy breasts) and prophylactic salpingo-oophorectomy (removal of healthy fallopian tubes and ovaries) might offer some degree of protection against the development of breast and ovarian cancers. However, this does not offer any guarantee against development of the diseases.

Prescription of drugs like tamoxifen has shown to reduce the risk of developing breast cancer in women, who are at premenopausal stage and who are at increased risk of developing the disease. Clinical studies have also proved that the drug also serves to reduce the risk of recurrence of breast cancer in women who are already undergoing treatment for a breast tumour diagnosed earlier. Similarly, raloxifene is another drug that has shown to reduce the risk of developing invasive breast cancer in postmenopausal women.

It is imperative that women who seek risk avoidance measures like surgery or intake of drugs should discuss their options in detail with their physicians before implementing them.

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Advantages of genetic testing

Genetic testing for breast cancer will help in taking the fight against cancer to the next level. For those women who have known reasons like strong family history of the disease, it is essential to consider being tested for a genetic mutation. However, the risk for developing the disease in women with the faulty genes varies from individual to individual.

Though genetic testing for cancer can cause a lot anxiety, stress, anger, guilt and even chronic depression in some individuals, it can have its own benefits irrespective of the outcome of the test. While it gives a sense of direction by way of adoption of preventive measures to those who test positive for a faulty gene, those who test negative experience a great sense of relief which helps in motivating them to increase their awareness.

Risk factors for breast cancer other than genetic mutations

Apart from inheritance of harmful genetic mutations it is common wisdom that women empower themselves with the knowledge of the factors that increase or decrease their chances of developing breast or ovarian cancer. The following factors have a significant impact on the onset of the diseases:

Hereditary risk:

Women who have a first degree or second degree relative with breast or ovarian cancer is at increased risk for developing the diseases. Besides, women who have already had breast cancer are at an increased risk of recurrence or developing ovarian cancer.

Age:

Age is a crucial factor. The risk of developing breast or ovarian cancer increases with age. Genetic mutations can lead to early onset of the disease.

Hormonal influences:

The greater the exposure of a woman’s body to oestrogen, a hormone that stimulates breast tissue, the greater is her risk for developing the disease. Women whose menstrual periods commenced early or whose menopause set in late (after 55) and women who delivered their first child at 30 or beyond are said to be prone to breast cancer as these events in their lives indicate increased exposure of their bodies to oestrogen.

Hormone replacement therapy:

Women who undergo hormone replacement therapy for symptoms of menopause are at an increased risk of breast cancer, besides heart attack, stroke and blood clots.

Medical and hereditary risks apart, there are certain lifestyle factors like obesity, lack of physical activity, alcohol consumption and increased intake high-fat diet that contribute to the risk of developing breast cancer.

The fight against breast cancer calls for a proactive approach by empowering oneself with the knowledge about the disease and through intelligent use of the support system that has been put in place by scientists in the field of genetic research. As a woman if you have valid reasons to worry about your chances of developing the disease, it is time you explored the option of genetic testing as a preventive strategy that could embolden your spirit, imbibe confidence and direct you on the path of preventive self- care.

 

Obesity along with diabetes and high blood pressure, are considered as lifestyle diseases

since they can, to a large extent, be prevented from occurring by adopting a healthy way of life.

In obesity excess body weight, in the form of stored fat, has harmful effects on a person’s health. The obesity condition further raises the probability of other diseases such as diabetes, heart diseases, cancer and arthritis. Overeating, physical activity and genetic predisposition are most often implicated in obesity. Change in dietary habits and physical exercise are the primary mode of reducing or eliminating obesity.

Obesity-linked genetic variations in the presence of other routine habits such as smoking, physical inactivity and unhealthy food intake may greatly raise the risk of a person developing heart diseases (cardiovascular diseases, CVD). However, further studies are required to clarify the link between diet and genetic variations associated directly with heart diseases.

Three of the nearly 50 genes implicated in obesity are FTO and apolipoproteins APOA2 and APOA5.

Gene	Description	Genetic Variation (Single Nucleotide Polymorphism, SNP)
FTO	Fat mass and obesity- associated gene	rs9939609, rs11219980
APOA2	Increases liver enzyme (lipase) activity	-265T>C
APOA5	Increases triacylglycerol uptake	-1131T>C

Genome-wide association (GWA) studies have established the role of FTO, lack of physical activity, body mass index (BMI) and obesity. One study reported that a variation of the FTO gene, rs9939609, may increase the risk of higher BMI (by nearly 0.4 points) and obesity (by 20%) in children and adults.

FTO may affect body fat storage through appetite since it is highly expressed in adipose tissue and in brain (hypothalamus) areas that regulate food intake. Children (8–11 years old) who carry the FTO gene variation rs9939609 were shown to be less responsive to satiety signals and overeating. A recent study with adults having genetic variation of FTO, and other genes, also found a noteworthy connection between the presence of rs9939609 and reduced responses to hunger and satiety.

 

[three_sixth][info_box title="" image="" animate=""]Genetic studies have demonstrated that physical activity decreases the FTO gene variation (rs1121980) associated increase in body mass index (BMI) and waist circumference (WC).[/info_box][/three_sixth]

[three_sixth][info_box title="" image="" animate=""]APOA5 is a triglyceride lipoprotein involved in fat metabolism and the presence of APOA5 gene variation (-1131T>C) has been associated with increased total fat intake, triglyceride levels and BMI.[/info_box][/three_sixth]

Several studies have reported the association between APOA2 and saturated fat, obesity, insulin-resistance (IR) and diabetes. People with the (?265T>C) APOA2 gene variation ate a diet high in saturated fat (~10% of total calories) and had a higher mean BMI.A gene-diet interaction study, in European and Asian populations, observed a link between the presence of APOA2 gene variation, high saturated fat diet, increased BMI (by 6.8%), obesity and insulin resistance.

A healthy diet and regular physical activity are essential in obesity treatment or prevention of obesity in those who have a genetic risk of obesity. A healthy diet is rich in whole grains, fruits, vegetables and fiber but low in salt, fat and sugar. Some patients may need additional medication support to reduce hunger and fat absorption.