Mental health is a topic that is often talked about but remains largely unknown.
When someone says mental health, “genes” or “genetics” is not the next immediate thing that comes to mind, maybe not even the fourth or fifth.
However, recent research into mental health urges us to think otherwise by establishing a significant genetic component for many mental health disorders.
These results can be crucial for understanding and treating mental health disorders.
Thinking about it logically, this shouldn’t surprise us at all!
The millions of activities in the brain contribute to our thoughts, emotions, love, consciousness, and so on.
Millions of brain cells or neurons transmit brain activities or signals.
So for effective brain activity, the brain cells must function well.
Each cell has DNA with thousands of genes. And if you have “normal” genes, your brain cells usually function.
However, if you carry a “change” or an “error” in one or more of the genes in the DNA of the brain cells, their functioning may be hampered.
Imagine an electricity grid; what’d happen if one circuit is flawed?
It may not result in a complete blackout, but we may face power fluctuations.
The brain is only 1000 times more complex! Minor changes may not entirely contribute to a mental disorder – there is no one “depression gene” or “anxiety mutation.”
But genetic factors make some people more likely to have mental health issues by interfering with the normal functioning of the brain cells.
This could explain why issues like depression or bipolar disorders seemingly run in the family.
Depression is one of the most common mental illnesses in the United States, with an estimated 15 million Americans affected yearly.
A growing body of research suggests that depression may be partly due to genes passed down from family members.
Studies have shown that depression is more common in families with a history of mental illness.
This suggests that there may be a genetic component to depression.
Heritability – the proportion of variation in a trait due to genetic factors – is estimated to account for about 40-50% of the risk for developing depression.
Glutamate Receptors and Mood Disorders
Years’ worth of research shows that glutamate is instrumental in depression.
There is also increasing evidence of a possible relationship between glutamate and the pathophysiology and treatment of depression.
Glutamate is a neurotransmitter (or chemical messenger) released in the brain that is important for learning and memory.
Excessive glutamate release in the body may be associated with excitotoxicity-induced brain damage.
Glutamate is synthesized in the body and ingested from certain kinds of food, including meat, cheese, and food seasonings containing MSG or monosodium glutamate.
High levels of glutamate have been linked to mood disorders like depression.
Glutamate receptors play a role in determining the levels of glutamate.
People with certain changes in the gene coding for glutamate receptors may be more prone to depression than others.
Evidence-based studies reveal that anxiety, in part, is dictated by our genes.
Experts noticed a connection between genes and anxiety before discovering the role of DNA and genes.
If you have an immediate relative with anxiety, there are 2 to 6 times increased risk of developing it.
The serotonin transporter gene (5-HTT) is one of the well-researched genes for anxiety.
Serotonin is a neurotransmitter or a brain chemical.
It is believed to be a mood stabilizer, which can aid healthy sleep patterns and boost your mood.
The 5-HTT gene is a crucial regulator of serotonin levels in the brain.
A clear correlation has been established between low serotonin levels and increases in depression, anxiety, and other mental health challenges.
The 5-HTT gene comes in two forms: L and S.
The S form is associated with lower 5-HTT gene expression and, subsequently, lower serotonin reuptake.
This results in an increased risk for anxiety.
Before starting on the genetic link to stress, it is important to know that stress is not always a villain.
There are two types of stress: eustress and distress,
Most of us know that distress is a negative feeling characterized by extreme sorrow, sadness, and pain – bad stress.
Eustress is a positive form of stress that produces positive feelings of excitement, fulfillment, meaning, satisfaction, and well-being.
One of the most important genes connected with your stress response is COMT.
The COMT gene produces the catechol-O-methyltransferase or the COMT enzyme.
COMT breaks down neurotransmitters like epinephrine, norepinephrine, and dopamine.
Your fight or flight response is activated in response to excessive stress and is triggered by epinephrine and norepinephrine.
Dopamine plays a crucial role in reward response.
A selected COMT gene modification called rs4680 or V158M has been proven to bring about changes in intellectual and behavioral traits and other illnesses.
People with the GG version of the COMT gene tend to have low dopamine levels and perform better under stress.
Those with the AA version tend to have lower stress resilience.
Xcode Life’s genetic test analyzes genes associated with mental health, like the ones mentioned above.
With the results, you can understand your risk for various mental conditions, including but not limited to depression, anxiety, schizophrenia, stress, and anorexia.
The reports also include customized recommendations to improve your mental health.
Do you suffer from headaches, itching, or hives after consuming certain foods?
If so, you may be among the millions of people suffering from histamine intolerance.
While the causes of this condition are complex, recent research has suggested that excess vitamin B12 intake may play a significant role.
In this article, we explore the link between excess vitamin B12 and histamine intolerance and what you can do to alleviate your symptoms.
Histamine is a chemical substance that is vital to many bodily functions.
It is synthesized from the amino acid histidine.
It regulates our immune and nervous systems’ functioning and sleep-wake cycles.
Histamine is stored in “mast cells” on our skin, lungs, and GI tract.
Many foods naturally contain histamine, especially fermented and cured foods.
However, this histamine does not enter our bloodstream as it is broken down by an enzyme called Diamine Oxidase (DAO).
When the DAO enzyme fails to function correctly, breaking down histamine naturally becomes difficult, leading to an allergic reaction called histamine intolerance.
It can manifest as headaches, itching, and stomach problems.
Some medications, such as aspirin and diclofenac, can also interfere with histamine release in the body, causing intolerance.
Vitamin B12, or cobalamin, is an essential nutrient for the body.
It is essential for DNA synthesis and the maintenance of nerve cells.
A deficiency of vitamin B12 can cause many symptoms, such as fatigue, depression, and shortness of breath.
Severe deficiency can lead to irreversible brain and nerve damage.
However, excess vitamin B12 in the body can cause histamine intolerance symptoms.
Studies suggest that vitamin B12 can trigger histamine release in the body.
Certain bacteria or yeasts can convert histidine into histamine in the body, triggering an allergic reaction.
Fermented foods high in certain types of microorganisms can trigger a histamine allergy in the body.
However, there are differences in how each individual reacts to vitamin B12.
Therefore, in one person, it may trigger excess histamine release, causing the symptoms of histamine intolerance, while in another person, it may not cause any symptoms.
A histamine diet should exclude foods rich in vitamin B12, like shellfish, fish, crustaceans, liver, and red meat.
Cheese, eggs, and fortified cereals might also trigger excess histamine release in the body.
Try avoiding fermented foods such as kombucha and kimchi.
However, low histamine diets can also result in malnutrition.
Thus, it is always important to consult your doctor before you include or exclude anything from your diet.
Histamine intolerance is a condition that is caused due to under-secretion of the DAO enzyme, which metabolizes histamine in the body.
It can cause an allergic reaction and manifest as headaches and stomach problems.
Studies show that there might be a connection between histamine intolerance and vitamin B12.
Foods rich in vitamin B12 also contain high levels of histamine, which can trigger a reaction.
Fermented foods, fortified cereals, and canned fish are all rich in vitamin B12 and histamine.
It is essential to consult with your doctor before making any dietary changes, as eliminating a food group can cause various deficiencies.
Have you ever wondered if cystic fibrosis is contagious? With the ongoing COVID-19 pandemic, many of us have become familiar with the ‘6-feet rule’ to prevent the spread of the virus. But does the same rule apply to cystic fibrosis? Let’s discover the facts and myths surrounding this chronic disease and the truth.
Cystic fibrosis is the most common lung disease in children. Many individuals with this condition also have digestive issues.
Cystic fibrosis is an inherited disease characterized by the accumulation of sticky mucus that may damage organs in the body.
The severity of the disease and its features vary in different individuals.
Cystic fibrosis is more common in white newborns and less common in other ethnic groups.
In this article, let’s understand more about cystic fibrosis, its symptoms, and its genetics.
Mucus is routinely produced by certain cells in the body and is thin and slippery.
It is most often found lining the airways, digestive tract, and reproductive system.
However, in cystic fibrosis, the mucus is abnormally thick and sticky and tends to clog the airways.
This results in breathing problems and an increased tendency to develop bacterial infections in the lung.
Coughing, wheezing, and inflammation are common in people with cystic fibrosis.
When inflammation becomes chronic (long-lasting), it causes scar and cyst formation in the lungs.
Mutations (abnormal changes) in the CFTR gene are said to cause cystic fibrosis.
The CFTR or CF transmembrane conductance regulator gene provides instructions for making a protein.
This protein acts like a channel to transport negatively-charged chloride ions across the cell.
Mutations in the CFTR gene disrupt the chloride ion transport, preventing them from regulating water and chloride ion movement across the cell membranes.
This results in the production of mucus that is thick and sticky that clogs the airways and other ducts.
Signs and symptoms in children with classic cystic fibrosis are:
Respiratory signs and symptoms in people with atypical cystic fibrosis are:
Cystic fibrosis is inherited in an autosomal recessive pattern.
This means an individual must have both copies of the defective CFTR gene to develop this condition.
Most people with cystic fibrosis are asked to keep at least a 6-feet distance between themselves and anyone who is sick around them.
However, this is not because cystic fibrosis is a contagious disease.
Cystic fibrosis is an inherited genetic disorder.
In people with cystic fibrosis, the thick and sticky mucus in the lungs and the airways trap bacteria that can cause infections.
These infections can be dangerous or life-threatening to people with cystic fibrosis.
For this reason, people with cystic fibrosis are asked to stay at least 6-feet apart from people who are sick.
People with cystic fibrosis must also stay away from others with the condition.
6 feet distance is a globally followed rule because that is how far germs can travel when a person sneezes, coughs, or speaks.
Two people with cystic fibrosis must stay away from each other or maintain a 6-feet distance between themselves.
To prevent cross-infections between cystic fibrosis patients, it is recommended that they must not allow any bodily contact, including kissing, with each other.
The respiratory tract, including cystic fibrosis patients’ lungs, carries infection-causing bacteria.
When two people with this condition are close to each other, they stand a chance of getting infected by the other in case they are carrying bacteria.
Since respiratory infections can be dangerous or even life-threatening for cystic fibrosis, two people with this condition cannot be near each other.
Could a simple dietary change be the key to preventing prostate cancer?
Prostate cancer is a serious concern for many men, with over 200,000 new cases diagnosed annually in the United States.
A new study suggests that there may be a dietary solution to this problem – the Mediterranean diet. With its emphasis on fruits, vegetables, whole grains, and healthy fats, the Mediterranean diet has long been praised for its health benefits.
Researchers have found that following this diet may also help prevent prostate cancer. This article will examine the study’s findings and what they could mean for men’s health.
Your genes hold precious clues about your nutritional needs and dietary requirements. They influence how you respond to various diets, including the Mediterranean diet. Learn more:
The Mediterranean diet (MedDiet) is based on traditional food that people in countries like Greece, Italy, France, and Spain (along the Mediterranean coast) ate during the 1960s.
An American physiologist named Ancel Keys was the first to introduce the Mediterranean diet.
His most famous work was the Seven Countries Study, which highlighted how saturated fats and cholesterol levels increase Coronary Heart Disease (CHD) risk.
Until his lifetime, he championed the Mediterranean diet, promoting it for its health benefits.
In generic terms, this diet includes abundant fresh fruits and vegetables, whole grains, olive oil, and seafood and avoids processed food, sugar, saturated fat, and refined grains.
People living along the MedDiet are reported to enjoy a healthier and more active lifestyle. Nutritional experts attribute these benefits to their everyday diet style.
The Mediterranean diet is high in fiber, complex carbohydrates, and monounsaturated fats.
A typical MedDiet may contain the following elements.
| Foods | Serving frequencies |
| Olive oil | With every meal |
| Vegetables | 2+ servings with every meal |
| Fruits | 1-2 servings with every meal |
| Cereals and whole grains | 1-2 servings with every meal |
| Nuts | 1-2 servings with every meal |
| Seafood | 2+ servings/week |
| Legumes | 2+ servings/week |
| Red meat | Less than two servings/week |
| Poultry | Two servings/week |
| Sweets/desserts | Less than two servings/week |
When the MedDiet components are added to a food pyramid, vegetables, olive oil, whole grains, and seafood will top the charts.
Red meat, refined sugar, and processed foods would be at the bottom.
Heart Health
The MedDiet may support heart health and reduce cardiovascular disease risk.
A 2021 randomized controlled trial reports that long-term consumption of the MedDiet may help slow down plaque buildup in the arteries, bringing down the risk of heart attacks and strokes.
A 2022 review study reports that a MedDiet helps bring down the risk factors associated with cardiovascular diseases and also supports glycemic control.
Brain Health
A 2021 study reports that adhering to a MedDiet for an extended period increases gray matter volume in the brain, improves memory, and reduces the risk of cognitive decline.
A 2014 study analyzed the relationship between MedDiet adherence and the risk of developing Alzheimer’s Disease (AD).
Cortical thinning in the brain is associated with cognitive impairment and an increased risk of memory loss.
According to this study, individuals who adhered to a MedDiet regularly had a lower risk of cortical thinning, which may have a protective effect against AD.
Mental Health
The presence of high levels of omega-3 and omega-6 fatty acids and flavonoids in the MedDiet may help support mental health.
A 2019 Australian randomized controlled trial analyzed the effects of a MedDiet on people struggling with depression.
The participants were assessed for mental health improvement and quality of life after three months of following a MedDiet.
At the end of three months, the study reported reduced depression and improved quality of life scores in those who adhered to the diet plan.
A meta-analysis study reported that adhering long-term to a MedDiet may bring down the risk of depression by 30%.
Protection Against Cancers
The Mediterranean diet has been associated with a decreased risk of many types of cancers.
A 2021 meta-analysis analyzed the results of 117 studies involving 3,202,496 participants. The study reported that higher adherence to a MedDiet lowered cancer mortality risk.
This included liver, bladder, gastric, head and neck, colorectal, and respiratory cancers.
Weight Loss
MedDiet is a success among people wanting to lose weight because it isn’t as restrictive as other diets and has healthy and tasty food options.
A 2020 study reports that people who adhered to a MedDiet for a more extended period had a two-time increased likelihood of maintaining weight loss.
A similar 2022 study analyzed the ability of 470 adults to maintain their lost weight in 12 months while on MedDiet.
This study reports that higher adherence to the MedDiet was associated with a better likelihood of maintaining weight loss.
Blood Sugar Regulation
A systematic review analyzed the relationship between MedDiet and type II diabetes.
The review reports that MedDiet may help reduce fasting blood sugar levels and the three-month blood sugar average (HbA1c), thereby improving blood sugar regulation.
Prostate cancer is the second most common type of cancer in men (after skin cancer). The prostate is a small gland in men that produces semen fluid.
According to the National Cancer Institute, about 268,490 new prostate cancer cases were diagnosed in 2022.
The same source reports that about 12.6% of men in the United States will be diagnosed with prostate cancer at some point in their lifetimes.
Men may genetically inherit the risk of developing prostate cancer.
Apart from that, dietary and lifestyle habits may also influence the condition.
Consuming the following foods may increase people’s risk of developing prostate cancer.
A 2023 Australian study analyzed the effect of a MedDiet on prostate cancer and reported that people who adhere to the diet regularly have a lower chance of being diagnosed with prostate cancer.
CSIRO Human Nutrition and the Royal Adelaide Hospital conducted this case-controlled study.
It analyzed the lab reports of adult men diagnosed with prostate cancer and compared the values to a control group.
Study Participants
The study included 116 caucasian men diagnosed with prostate cancer.
The mean age of the participants was 71.24 ± 7.18
Study Design
The study design is based on the idea that the plasma concentrations of micronutrients and trace minerals would differ for healthy individuals and those with prostate cancer.
Plasma concentrations of the following values were measured in the control and the study groups.
The study reports that people with prostate cancer have lower levels of selenium (<120 mcg/mL), lycopene (<0.25 mcg/mL), and α-carotene compared to the control group.
People with prostate cancer also had higher plasma calcium, sulfur, and iron levels than the control group.
The study concludes that people with lower levels of selenium, lycopene, and α-carotene have a higher risk of prostate cancer.
Deficiencies of selenium, lycopene, and α-carotene may occur from a western diet lacking enough vegetables and fruits.
A MedDiet encourages the consumption of colorful veggies and fruits rich in lycopene and α-carotene and seafood, eggs, and nuts rich in selenium.
As a result, a MedDiet may be protective against prostate cancer.
If moving to a MedDiet seems overwhelming right away, here are some tips to get the diet started.
Apart from changing your diet, here are other ways to reduce the risk of developing prostate cancer.
There may be an explanation for your constant bouts of tiredness, brain fog, bad mood, and body aches. Vitamin D and B12 deficiencies can affect every body part from head to toe, causing unpleasant and painful symptoms.
How are these two essential vitamins related? How can you up your nutritional intake naturally?
This article will help you understand vitamin D and B12 deficiencies, the signs to look out for, and easy ways to meet daily recommended doses of these vitamins.
Even if you have a healthy diet and adequate sun exposure, your body may not get enough vitamins and minerals due to minor errors in certain genes. Learn more:
Different nutrients have different roles in the body.
Nutritional deficiencies cause various physical and mental health issues in children and adults globally.
In some cases, one nutrient can affect the absorption or use of another, leading to a combination of health issues.
One such combination is vitamin D3 and B12 deficiencies.
According to experts, low vitamin D levels may affect vitamin B12 absorption and lead to vitamin D and B12 deficiencies.
Vitamin D is a fat-soluble vitamin, also called the sunshine vitamin.
A majority of the vitamin is absorbed when UV rays from the sun come in contact with the skin.
Vitamin D is available in certain foods and supplements in vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol) forms.
Vitamin B12 is a water-soluble vitamin that is found in several kinds of foods and dietary supplements.
There are three ways vitamin D and B12 deficiencies can occur together.
A 2022 study analyzed the relationship between vitamin D and vitamin B12 levels in children.
The study reported that children who are vitamin B12 deficient have a higher probability of also being vitamin D deficient.
Both vitamin D3 and B12 are essential vitamins that the body needs daily.
These vitamins regulate the functions of several genes in the body. These genes, in turn, affect hundreds of metabolic processes.
The role of vitamin D3 and B12 is vital in bone health. D3 and B12 deficiencies can lead to brittle bones, bone reabsorption, weak bones, and osteoporosis.
A combination of vitamin D3 and B12 deficiencies can make people feel tired, foggy, depressed, achy, and sick.
Pyrexia of Unknown Origin (PUO) is a condition that causes fever without a specific diagnosis.
A 2015 study reports that vitamin D3 and B12 deficiencies may be a common reason for PUO.
Treating the deficiencies may help treat unexplained fever quickly.
Autoimmune hypothyroidism is when the immune cells attack healthy thyroid cells, leading to hypothyroidism.
A 2020 study reports that vitamin B12 and vitamin D deficiencies could be a possible explanation for autoimmune hypothyroidism.
Here are some of the signs of D3 and B12 deficiencies.
*These signs could also be due to other reasons and health conditions. Please avoid self-diagnosing nutritional deficiencies and consult a doctor.
Every cell in the body has vitamin D3 receptors on its surface.
The easiest way to meet daily vitamin D3 requirements would be to expose the hands, legs, face, and back to the sun for 5-30 minutes once a day, without sunscreen.
However, some people may have susceptible skin or have a higher risk of skin cancer due to sun exposure.
Such individuals can increase their vitamin D3 levels with food and supplements.
Recommended Dietary Allowance of Vitamin D
| Age | Male (in mcg) | Female (in mcg) |
| 0-12 months | 10 | 10 |
| 1-70 years | 15 | 15 |
| >70 years | 20 | 20 |
Dietary sources of vitamin D
Since the body does not make vitamin B12, you must depend on natural food sources and dietary supplements to get your daily recommended dose.
Recommended Dietary Allowance of Vitamin B12
| Age | Male (in mcg) | Female (in mcg) |
| 0-6 months | 0.4 | 0.4 |
| 7-12 months | 0.5 | 0.5 |
| 1-3 years | 0.9 | 0.9 |
| 4-8 years | 1.2 | 1.2 |
| 9-13 years | 1.8 | 1.8 |
| >14 years | 2.4 | 2.4 |
Dietary sources of vitamin B12
The bioavailability of vitamin B12 changes with the type of dietary source chosen. The bioavailability of supplements can be up to 50% higher than natural food sources.
Raynaud’s disease is when blood stops flowing to your hands and fingers in cold or under stress.
It can cause a tingling or numbing sensation.
From being mildly irritating, Raynaud’s can also become severe and affect your quality of life.
It affects women more than men, especially those living in colder climates.
How can you make this condition more manageable?
We are here to answer that question.
Raynaud’s phenomenon is where blood flow to the extremities is temporarily restricted.
Reduced blood flow to the extremities can make them look pale, blue, or red.
A tingling sensation accompanies these color changes.
It is usually triggered by stress or cold temperature.
Raynaud’s disease is when the blood vessels overreact to cold or stress and undergo vasoconstriction.
It is usually caused due to the deficiency of certain minerals like magnesium in the body.
A lack of magnesium is what causes muscle spasms.
Structural abnormalities in the blood vessels can also cause Raynaud’s disease.
Raynaud’s phenomenon can be of two types: primary and secondary
Primary Raynaud’s can be managed and not lead to permanent tissue damage.
It is also more common.
Secondary Raynaud’s is associated with autoimmune diseases such as lupus or scleroderma.
It is a more severe form of the condition, which can lead to tissue damage, gangrene, and loss of digits.
Sudden temperature changes, like moving from a warm place to an air-conditioned room, or holding a cold bottle, can trigger an episode of vasoconstriction.
Some research shows that having adequate vitamin D levels in the body might help with Raynaud’s.
In a study, 42 people with vitamin D deficiency were given oral supplements of vitamin D3.
The subjects reported that the severity of Raynaud’s significantly decreased after 12 weeks.
However, more research is required to back this claim.
Smooth muscles line blood vessels.
Vitamin D relaxes these smooth muscles, thus preventing vasoconstriction.
Vitamins might help in managing Raynaud’s.
Does Vitamin D Thin Or Thicken Blood?
Some studies show that vitamin D is an anticoagulant.
It has a blood-thinning effect.
Vitamin D might help ease symptoms of Raynaud’s.
However, more research is required to back this claim.
People suffering from Raynaud’s disease should meet their vitamin D3 levels.
It can be by taking supplements after consulting with your doctor.
Or you could also add fatty fish like salmon and fish liver oil to get adequate amounts of vitamin D3 in your diet.
They should have a level of 50 to 80ng/ml of vitamin D3 in the body.
Raynaud’s disease is when exposed to cold or stress; you experience a numbing or tingling sensation in your hands and feet.
It can be either of primary or secondary type.
Secondary Raynaud’s can be more severe and might require medical intervention.
Raynaud’s can result from underlying diseases like lupus, rheumatoid arthritis, or scleroderma.
Vitamin D can potentially decrease the symptoms of Raynaud’s.
It can be taken either as a supplement or added to the diet.
