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Just when you’re about to enjoy a beautiful sunny day outdoors, your nose starts to itch uncontrollably, your eyes become watery, and you enter a sneeze spiral. Allergies are more common than you think, with 26% of U.S. adults diagnosed with seasonal allergies in 2021. Besides this, many adults also have food allergies, pet allergies, drug allergies, etc. While there may not be a single thread connecting all these allergies, one common base for them would be genetics! Certain genes involved in immune responses underlie most allergic reactions. At-home DNA allergy tests harness the power of your genetic information to provide personalized insights into your allergic predispositions. This can pave the way for a clearer understanding of what triggers your immune system and allow you to take proactive steps toward managing your allergies more effectively.
In this article, we'll guide you through the process of getting started with an at-home DNA allergy test, offering you a simple and accessible way to unlock the secrets hidden within your genes and reclaim control over your well-being.
Genetic ancestry tests are becoming increasingly popular. While your DNA can be used to learn about your roots, did you know that it can also reveal important things about your health risks and wellness aspects? This allows you to take proactive measures for health conditions, even before the symptoms appear, thereby preventing it. You can upload your DNA data to learn 1,500+ things about your health. Learn more.
New report update: The allergy report now includes a "Drug Sensitivities" section that provides insights into your risk for allergic responses to over 20 drugs.
We can group several allergic conditions when discussing allergies and genetics.
For example, asthma, atopic eczema, food allergies, and hay fever usually follow a similar pattern of genetic susceptibility (the likelihood of developing a condition).
It has also been observed that some families are more likely to be affected by allergic conditions than others.
So, children born into these families are usually more likely to develop an allergic condition.
This familial tendency to develop allergic conditions shows that these conditions have a strong genetic link (atopy).
It is essential to understand that children in atopic families will not always develop the same allergic condition as their parents.
A food allergy is a reaction to food that is mediated by immunoglobulin E.
This condition affects 5% to 8% of children and 1% to 5% of adults.
There is ample research and compelling evidence that food allergies can develop due to strong family history.
In fact, a child has a 7-fold increase in the risk of developing peanut allergy if they have a parent or sibling with the condition.
A few genes that have been proven to cause food allergies include:
Conditions like allergic rhinitis affect 10 to 25% of the global population.
Studies show that this condition develops due to an interaction between genetic and environmental factors.
Allergic rhinitis occurs on exposure to seasonal or perennial (year-long) allergens that are commonly present in our homes and outdoors.
Common environmental and seasonal allergies include pollen, grass, weeds, etc.
In general, at-home allergy tests are done using a blood sample to detect the presence of certain antibodies associated with allergies.
At-home DNA allergy tests are a little different - they may not be able to diagnose an allergy but can help you understand whether your genes predispose you to any.
For example, the HLA gene family plays a major role in immune regulation and has been significantly associated with multiple allergic reactions.
Interleukins are another class of proteins that regulate immune responses. The IL10 gene family has been associated with food allergies.
Another important one implicated in food allergies is the filaggrin (FLG) gene.
Filaggrin is crucial for the skin barrier, and changes in the FLG gene have an association with severe eczema and peanut allergy.
A snippet from Xcode Life’s DNA Allergy Test Report
However, there are a few concerns regarding At-home DNA allergy tests, including:
A DNA allergy test can determine if you have a genetic predisposition to developing allergies.
The test is helpful as it determines your likelihood of developing an allergic condition before any signs and symptoms develop.
Besides providing information about your tendency to develop allergies, a DNA allergy test also tells you about the likelihood of developing asthma, atopic dermatitis, and autoimmune diseases.
However, at-home DNA tests cannot confirm or diagnose an allergy.
In clinical settings, only procedures like a blood test or a skin prick test can help diagnose an allergy.
Since DNA allergy tests help reveal heightened risks for certain allergic reactions, knowing this information beforehand can help avoid those particular allergens.
Even though these tests don’t diagnose allergies, it helps you understand allergens you are sensitive to so you can avoid them.
However, it is also important to note that a “high-risk” result does mean you will develop an allergy.
When discussing the limitations of at-home DNA allergy tests, it's important to consider the current understanding based on scientific evidence.
While these tests can provide valuable insights into an individual's genetic predispositions to allergies, there are certain limitations to keep in mind.
DNA testing for food sensitivities tells you whether you carry any gene changes that may either result in abnormal immune responses to food or insufficient enzymes to digest the food.
This information can then be presented to your doctor, who can correlate the results with your symptoms and other relevant information.
They can then advise a suitable test to confirm food sensitivity.
While a DNA test by itself cannot predict food sensitivity accurately, it can be used in junction with other tests to identify sensitivities and allergies.
Everything You Need To Know About Xcode Life's Allergy and Drug Sensitivity Report
If you're new to the world of genetic testing, we've got you covered!
You can now get your ancestry DNA kits at an additional discount!
By following the links below, you can purchase a DNA kit at 10% OFF (the discount will be reflected when you add the product).
This will ensure that you have everything you need to embark on your genetic journey.
Once you receive your kits, you can follow the instructions given by the respective service providers to collect your sample and ship it.
After receiving your DNA test results from the kit, follow the instructions to upload your DNA data to our secure platform.
Have you ever wondered what makes each of us unique? The answer lies deep within our DNA, the blueprint of life. Genetic variation is the driving force behind our individuality, shaping everything from our appearance to our health. Today, we delve into the fascinating world of genetics to uncover the ultimate source of genetic variations.
Xcode Life analyzes your DNA, focusing specifically on the genetic variations that make you the unique self you are. Watch this video to understand what you can get from Xcode Life's reports.
Genetic variations are permanent changes in the DNA sequence that make up a gene.
These variations are the differences in DNA sequences among different people in the population.
They can occur in the germ cells, the egg and sperm, or the somatic cells (all other cells).
Genetic variations can be passed on from generation to generation only if they occur in the germ cells.
While it was initially believed that all genetic variations cause a disease, it is not so.
They can:
Mutations (abnormal changes) and recombination are two major sources of genetic variations.
Mutations
Mutations are said to be the original source of genetic variation.
These are permanent alterations of a DNA sequence.
When there is an error during the DNA replication process that is not corrected by the DNA repair enzymes, they are termed a De novo or a new mutation.
Mutations can be beneficial to the organism or individual, harmful, or even neutral (when they do not affect the health or fitness of the individual).
When mutations occur in the somatic cells, they are called somatic mutations.
These mutations are mostly harmless and bring about local tissue changes like mole development.
Recombination
Besides mutations, the next major source of genetic variation is recombination.
Every individual contains genetic material from both parents. Mixing of genetic material occurs during the recombination process, which shuffles the maternal and paternal DNAs.
This results in the recombination or creation of a new combination of variations in the cells of the individual. A genetic variation arises from this recombination.
Other causes of genetic variation are:
Mosaicism is a type of genetic variation that occurs when an organism is developing but is not present in the parental cells.
As the organism grows from the embryonic stage to adulthood, some cells that arise in the process may have an altered gene while others don’t.
When a proportion of somatic cells have a genetic variant, it gives rise to somatic mosaicism. When this happens with the germ cells, it is called germline mosaicism.
For an individual to function normally and healthily, every cell in their body must perform its functions properly. The thousands of proteins in the body must be in the right place doing their jobs.
A genetic variation, such as a mutation, may prevent the proteins from doing their job properly.
Genetic variations lead to altered instructions, which may lead to a defective protein or no protein production. If this protein is essential to the body, it may disrupt normal functioning, causing a health condition.
When genetic variations cause a health condition, they are called genetic disorders.
It is essential to understand that genetic variations do not directly cause disease. Instead, the variations alter the gene’s function, which causes a disease.
Let’s take, for example, cystic fibrosis- a well-studied genetic condition.
Every individual has a version of the CFTR gene.
When an individual develops cystic fibrosis, they have a genetic variation in their CFTR gene that causes the disease.
Is Gene Therapy A Potential Cure for Cystic Fibrosis?
Not all genetic variations are harmful or cause genetic disorders.
In fact, a tiny percentage of genetic variations give rise to genetic disorders.
Genetic variations that can cause disorders are often repaired by enzymes even before the gene is expressed, and the altered protein is produced.
Some genetic variations are actually positive in nature.
These favorable genetic variations lead to the formation of proteins that help an individual adapt to their surroundings better.
Even though not all variations are directly disease-causing, many of them alter the risk of developing health conditions like heart disease, hypertension, stroke, type 2 diabetes, etc.
When subjected to triggers like a bad diet or a sedentary lifestyle, those with the "high-risk variant" will be more likely to develop the disease than those with the "normal variant."
Therefore, understanding your genetic makeup can be crucial in preventing, managing, and even treating chronic health conditions.
Athletes must optimize every part of their bodies to achieve peak performance. When it comes to vision, even the slightest improvement in an athlete’s visual range, processing speed, and clarity can help get them a competitive advantage in their sport. A recent study reports that including dietary carotenoids like lutein and zeaxanthin supplements can help enhance the macular pigments in the eyes, protect against atmospheric haze, and improve visual range. In this article, we discuss the published study in detail and also delve into the best food sources of lutein and zeaxanthin.
Before we dive deep into the study, here is our top vision health article
Ocular health is important to maintaining one’s quality of life and staying healthy and independent.
Across the world, about 250 million people have different degrees of vision problems.
Age, lifestyle changes, imbalanced diet, metabolic disorders, and eye trauma are all reasons that can cause vision loss.
For athletes, good vision is extremely vital.
Athletes need perfect vision beyond the recommended 20/20 eyesight.
Factors like depth perception, focal flexibility, visual reaction time, and dynamic visual acuity (the ability to distinguish shapes and features from a distance) are essential for athletes to excel at their sport.
Sports optometrists are specialized experts who design strategies to help athletes care for their ocular health and improve vision.
One of the main areas of focus for sports optometrists is the right nutrition.
Various macro and micronutrients play a role in protecting the eyes and preventing the signs of age-related and environmental damage to the eyes.
Plant-based carotenoids, especially, play a vital role in protecting eye health.
Carotenoids are pigments that give plant and animal food sources their color.
Two main carotenoids of interest in vision health in athletes are lutein and zeaxanthin.
Lutein is a type of carotenoid found in plant and animal food sources.
Lutein may help prevent oxidative damage, reduce glare impairment, and enhance vision sharpness.
Lutein is majorly found in green leafy vegetables like kale, collards, and spinach and yellow-colored flowers and vegetables.
Zeaxanthin is also a type of carotenoid that supports eye health.
This carotenoid acts as a filter, blocking harmful UV rays from damaging the eyes.
Oranges, grapes, mangoes, orange peppers, goji berries, and corn are some zeaxanthin sources.
A 2023 study published in the Exercise and Sport Sciences Reviews journal analyzed the importance of nutrition in improving the vision of athletes.
This study focused on lutein and zeaxanthin components and their help in building up the macular pigments in the eye.
Macular pigments are like internal sunglasses for the eyes.
These are located in the central retina and comprise three dietary carotenoids - lutein, zeaxanthin, and meso-zeaxanthin.
These pigments filter out blue light and decrease the effects of light scatter, both of which can lead to vision damage and Age-related Macular Degeneration (AMD).
Macular Pigment Optical Density (MPOD) is a measure of the density of the macular pigment.
Higher levels of MPOD would help protect and improve vision.
This study focused on two significant ocular challenges that athletes face - low visual range and atmospheric haze.
Visual range is the maximum distance the viewer can see unobstructed and clear images with unaided eyes.
Atmospheric haze is environmental obstructions like dust, haze, smoke, or dirt that can disrupt vision and create a bluish or brownish tint to the view.
This study reports that improving dietary carotenoid intake can help increase MPOD.
High MPOD can enhance the visual range and protect against atmospheric haze.
Multiple older studies support this observation.
A 2012 study analyzed the effects of lutein and zeaxanthin on the visual performance of athletes.
The study reports that these carotenoids may help athletes in the following ways.
Another study conducted in 2013 reported that lutein and zeaxanthin affected the visual and motor regions in the Central Nervous System and improved visual motor responses.
In 2014, a double-blind, placebo-controlled study analyzed the effects of lutein and zeaxanthin on neural processing speed. The study reported that these carotenoids helped increase visual processing speed in individuals across different age groups.
According to this study, even the slightest improvement in visual ability can be advantageous to athletic performance.
Athletes often focus on protein-rich foods to match their activity levels.
Along with that, a diet plan rich in carotenoids will help improve brain and retinal levels of lutein and zeaxanthin.
Lutein and zeaxanthin can help improve cognitive and visual performance in athletes.
These carotenoids can also protect athletes from eye problems like actinic eye and AMD.
Lutein can be converted into meso-zeaxanthin in the body.
That’s why scientific sources mention foods containing lutein and zeaxanthin as a single category.
The following are some of the best food sources of lutein and zeaxanthin.
| Food sources | µg/g fresh weight |
| Basil | 70.5 |
| Parsley | 64.0–106.5 |
| Spinach | 59.3–79.0 |
| Leek | 36.8 |
| Peas | 19.1 |
| Broccoli | 7.1–33.0 |
| Carrot | 2.5-5.1 |
Table source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/table/nutrients-05-01169-t001/?report=objectonly
While most grains have negligible sources of lutein and zeaxanthin, durum wheat and einkorn are two sources of grain rich in carotenoids.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10259207/
https://pubmed.ncbi.nlm.nih.gov/24148268/
https://pubmed.ncbi.nlm.nih.gov/23053558/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4176961/
https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition?sso=y
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6771137/
https://www.aao.org/eye-health/tips-prevention/diet-nutrition
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3725486/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/
https://www.sciencedaily.com/releases/2023/06/230608120930.htm
Imagine a life where you feel like you're in a constant battle against sleep. If you find yourself plagued by uncontrollable sleep attacks and a constant feeling of tiredness, you might be aware of the condition called “narcolepsy.” This article aims to explore the science behind this condition and answer the question, “Is narcolepsy genetic?” Further, it also touches upon how you can evaluate your genetic risk for narcolepsy and how to manage excessive sleepiness.
Many sleep parameters like sleep duration, sleep quality, and chronotype and sleep disorders like snoring, obstructive sleep apnea, and narcolepsy have a genetic component to them. Here’s how you can learn your genetic risk.
Narcolepsy is a neurological sleep disorder that can cause excessive daytime sleeping and sudden sleep attacks.
People with narcolepsy have intense urges to fall asleep at random times, like eating or driving.
According to Narcolepsy Network, one in every 2000 Americans is diagnosed with narcolepsy.
Across the world, about three million individuals are affected by the condition.
However, according to experts, only 25% of patients with this condition get diagnosed and treated.
So the total population living with the condition could be much higher.
There are three types of narcolepsy identified.
Type 1 Narcolepsy
Type 1 narcolepsy is also called narcolepsy with cataplexy.
Cataplexy is a condition that causes loss of control of muscles or muscle weakness due to a strong emotion like surprise or anger.
These individuals have low levels of the brain hormone termed hypocretin and experience sleep paralysis and excessive daytime sleepiness.
Type 2 Narcolepsy
Type 2 narcolepsy is narcolepsy without cataplexy.
These individuals don’t experience cataplexy and sleep paralysis and have normal hypocretin levels.
While they still experience sleep paralysis, the symptoms are less severe.
Secondary Narcolepsy
Secondary narcolepsy results from an injury to the hypothalamus region in the brain.
The hypothalamus region of the brain helps regulate sleep.
The symptoms of secondary narcolepsy could be very similar to type 1 or type 2 narcolepsy.
Here are five common signs of narcolepsy.
The following are some of the common risk factors for developing narcolepsy.
While narcolepsy can be diagnosed at any age, the symptoms commonly start in adolescence, between the ages of 7 and 25.
A family history of narcolepsy increases the risk of developing the condition by 20-40%.
In the case of type 1 narcolepsy, certain autoimmune disorders may be a risk factor.
Some autoimmune disorders may affect the brain cells and decrease the production of the hormone hypocretin, leading to sleep disorders like narcolepsy.
People with brain injuries have a higher risk of developing secondary narcolepsy.
A combination of genetic changes and environmental triggers leads to narcolepsy.
The risk factors mentioned above can increase a person’s probability of developing the condition.
Genetic mutation is undoubtedly a factor that can cause narcolepsy.
Gene mutations, along with specific environmental triggers like infections, can lead to the development of this condition.
TNFSF4 gene (TNF Superfamily Member 4 gene)
The TNFSF4 gene contains instructions to produce a protein that plays a role in the immune function.
Certain changes in this gene can result in increased levels of the immune system protein.
When this happens, the excess immune cells can attack the brain cells that produce hypocretin, an important regulator of sleep-wake cycles.
This can result in an increased risk of narcolepsy.
CCR1/CCR3 gene (C-C motif) receptor 1/C-C motif) receptor 3 gene)
The CCR1/CCR3 gene is responsible for the production of chemokines that play a role in the inflammatory response in the body.
Chemokines are signaling proteins that stimulate the movement of white blood cells and immune responses.
Changes to the inflammatory responses can increase narcolepsy risk.
CPT1B gene ( Carnitine Palmitoyltransferase 1B gene)
CPT1B is a gene that plays a role in beta-oxidation in the body. This is a 4-step process that helps break down fatty acids.
Research suggests that fatty acid oxidation is increased during sleep, and mutations in fatty acid metabolism alter REM sleep.
This way, certain changes in the CPT1B gene can influence the risk for narcolepsy.
According to the National Institute of Neurological Disorders and Stroke, about 10% of people with type 1 narcolepsy may have close relatives with similar symptoms.
About 1-2% of the population inherit the condition from their ancestors.
Can I pass narcolepsy to my child?
According to experts, in rare cases, narcolepsy may be inherited across generations.
However, most cases occur randomly and are not passed on.
Is narcolepsy something you're born with?
Some individuals may be born with certain gene mutations that affect hypocretin production in the brain, causing narcolepsy.
In most cases, damage to these hypocretin-producing brain cells may occur randomly due to environmental triggers, leading to the condition.
Genetic testing may identify a person’s risk for type 1 narcolepsy.
A blood test can help find out whether you have genetic markers associated with narcolepsy.
A positive result supports a diagnosis but does not make it 100% certain
Many people without narcolepsy also have these genetic markers.
Certain direct-to-consumer genetic companies also help analyze your already existing DNA data to check several markers linked to narcolepsy risk.
Here's how you can still get your narcolepsy report
Narcolepsy cannot be cured and can only be managed with the right treatments.
The following drugs are common options for narcolepsy management.
Stimulant Drugs - stimulant drugs stimulate the nervous system and help prevent excessive daytime sleepiness. Common stimulants include sodium oxibate, pitolisant, and modafinil.
SNRIs And SSRIs - Serotonin and Norepinephrine Reuptake Inhibitors (SNRIs) and Selective Serotonin Reuptake Inhibitors (SSRIs) are medicines used to suppress the sleep REM cycle and handle the symptoms of narcolepsy.
TCAs - Tricyclic Antidepressants (TCAs) can help handle cataplexy but come with possible side effects. So discuss with your doctor before choosing TCAs.
Creating good sleeping habits like the following may help handle the condition well.
The main problem people with narcolepsy have is excessive sleepiness in the daytime.
A trick to managing this is taking scheduled naps of 20-30 minutes throughout the day to stay awake during the other times.
A 2018 study reports that physical activity improves night-sleep duration, reduces the frequency of day naps, and enhances the quality of sleep in narcolepsy type 1 patients.
Do you always reach out to fast food or packaged snacks and desserts when you feel down? You are not alone. A majority of the population finds comfort in emotional eating to handle stress.
Researchers now believe that stress may be causing changes in how the brain perceives food, encouraging people to choose high-palatable food choices that are generally unhealthy.
Understanding how stress and emotional eating are related may help curb the overeating cycle and find healthier alternatives to handle one’s emotions.
Did You Know? Certain genes involved in hunger and satiety pathways can make you more prone to emotional eating. Learning about your genetic tendency to stress eat can help with necessary interventions to avoid it. Learn more in the video below.
Stress can cause various physical and mental health problems.
Chronic stress, in particular, can lead to gene-level damage to the body.
Some people lose their appetite when stressed, while others develop unusual food urges and desires.
Emotional eating is a change in one’s eating habits in response to their current emotional state.
Emotional eating often leads to overeating or binge eating in response to strong emotions like sadness, stress, heartbreak, or anxiety.
According to a 2021 U.S. National study, 20.5% of the U.S. population reported emotionally overeating very often.
The study also mentions that most individuals choose fast food when they go through negative emotions.
Emotional eating increases the risk of obesity and other mental health problems like depression.
Mental health illnesses are getting more common every year.
According to the National Institute of Mental Health, one in five Americans has at least one mental illness.
The number could be much higher since not everyone with mental health issues seeks help.
Mental health problems and eating disorders are interrelated to one another.
A 2020 article on emotional eating and obesity reports that different emotions lead to various eating disorders.
Certain mental health problems can lead to overeating, which may worsen mental illness symptoms.
This cycle can get destructive when left unchecked.
The following are some of the dangers of overeating.
According to science, any internal or external stimulus that creates a biological response in the body is called stress.
Depending on the type and intensity of stress, the biological responses can vary from increased breathing to even life-threatening symptoms.
A controlled study reports that stress is an essential precursor of emotional eating disorders.
A recent study published in the Neuron analyzes the relationship between chronic stress and emotional eating habits.
It reports that stress drives emotional eating and encourages people to choose palatable food that may lead to weight gain.
A group of researchers published a study in June 2023 that analyzed the effects of stress on eating habits.
According to experts, lateral habenula (LHb), a small structure of the brain, increases the pleasure of eating while stressed.
This structure expresses neurons that encourage hedonic feeding under stress.
Hedonic feeding is the act of consuming food for pleasure without being hungry.
Biohacking Important Genetic Driving Factors For Emotional Eating
In this study, the researchers exposed rats and mice to stress treatment.
Initially, these rats experienced low appetite and anxiety-like symptoms.
When the rats and mice were shown highly palatable food choices (foods rich in carbohydrates, sugar, and fat), their appetites quickly increased.
The animals started adapting to comfort eating and started consuming foods in excess.
Their energy expenditure also became minimal.
As a result, soon, the animals turned obese.
Generally, the brain sends signals of satiety (the feeling of being satisfied or full after a meal) when the body has had enough to eat.
When people continue to eat after feeling sated, the pleasure of eating starts diminishing.
This study reports that stress overrides the feeling of satiety and hence promotes overeating.
Chronic stress also overrides the diminishing pleasure feeling after eating a hearty meal.
Hence, the more the person eats, the more pleasure is built.
This also leads to overeating.
Sweet foods are the go-to options for anyone who indulges in emotional eating.
Scientists believe there is a reason for this.
A study published in the Journal of Clinical Endocrinology and Metabolism reports that sugar reduces the stress response in the brain.
This study conducted stress tests in two groups of women for two weeks.
Researchers offered one group of women sugary drinks three times a day, and the other group drinks with a sugary substitute (aspartame).
Before and after the study, the activities in their hippocampus regions were monitored.
The researchers also measured the participants' cortisol (stress hormone) levels.
The study reports that sugar decreased cortisol levels and changed hippocampus activities significantly.
Grabbing a sweet treat before an examination or after a breakup could be the body’s way of bringing down the effects of stress.
Calories from food and beverages are the primary source of energy for the body.
Food and beverages help store energy in the body, and physical activities help burn the stored energy.
Energy balance is finding a balance between the calories consumed and burnt.
A healthy energy balance denotes not having excess calories remaining in the day.
Excess of remaining calories leads to weight gain and obesity.
Stress may encourage people to choose highly palatable food regularly.
High-palatable foods are often rich in carbohydrates, sugar, and fat and are calorie-rich.
Overeating and stress can cause other mental health conditions like depression and low energy levels.
All of these can bring down the ability to be physically active.
A combination of overeating and low physical activity can lead to energy imbalance.
During acute stress, eating more food may help the body deal with the stressful situation and provide the brain with more energy to function.
However, most cases of stress right now are chronic (long-term).
That’s why emotional eating ends up causing more damage to the body and brain over time.
Overeating may provide a temporary solution to handling stress, but the aftereffects of overeating may worsen the existing mental state and cause more significant problems.
Knowing how stress and overeating are related may help healthcare professionals handle these conditions better.
Offering ways for emotional regulation and providing professional help for building emotional well-being can all prevent eating disorders in people of all ages.
Obesity and overeating are two primary preventable conditions causing global governments billions of dollars in healthcare expenses.
Experts may be able to develop targeted interventions for weight gain and overeating by focusing on the emotional states of people in need.
The following are ways to gain control of emotional eating.
Here's how you can still get your nutrition report
https://www.sciencedaily.com/releases/2023/06/230608120905.htm
https://pubmed.ncbi.nlm.nih.gov/32213213/
https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-019-0791-8
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https://sitn.hms.harvard.edu/flash/2015/ask-the-brain-why-do-we-crave-sugar-when-were-stressed/
https://www.sciencedirect.com/science/article/pii/S2352154616300183
https://www.nhlbi.nih.gov/health/educational/wecan/healthy-weight-basics/balance.htm
Have you ever had trouble maintaining attention and alertness throughout the day, particularly in the afternoon slump? Many people frequently experience the need for an instant energy boost. An innovative "coffee nap" strategy has lately become well-liked as a productive approach to reduce tiredness and increase productivity. But does science support this pattern, or is it only a passing trend?
In this following piece of writing, we will learn about its benefits and find out if it's a temporary fad or a proven method for recharging our minds and bodies.
Do Your Genes Favor Coffee Naps? Find Out With The Nutrition Report!
A cup of coffee before a quick doze is known as a coffee nap.
To maximize the rejuvenating effects, combining caffeine and 15 to 20 minutes of sleep will be helpful.
A caffeinated beverage, like coffee, is often consumed first (it takes the body around 20 minutes to start working), then 15 to 20-minute sleep.
According to research, caffeine plays an important role in clearing out chemicals, like adenosine, which is responsible for making a person sleep.
We must look at sleep and caffeine systems to understand the science behind th.
Adenosine is a neurotransmitter that encourages sleep and relaxation, leading to tiredness and a desire for sleep.
On the other hand, caffeine stimulants can attach to the brain's adenosine receptors, reducing their activity and enhancing alertness.
When we take caffeine, it fights with adenosine to reduce adenosine's sleepy effects. However, the process takes time.
Caffeine typically takes 20 minutes to reach its peak blood-level concentration. This is also the recommended duration for a coffee nap.
During a short nap, the brain undergoes various stages of sleep, including light sleep and potentially entering into the initial stages of deep sleep.
This short snooze can provide therapeutic benefits, such as reducing sleep inertia and increasing cognitive function upon waking.
Combining caffeine consumption with a nap can synchronize the effects of caffeine and sleep, resulting in a more alert and refreshed state upon waking up.
Caffeine starts to work as soon as the individual wakes up, reducing the building of leftover adenosine and boosting energy levels.
While the idea of coffee naps might appear in conflict, there is emerging scientific evidence to support their effectiveness.
Numerous research has looked into how sleeping after consuming caffeine affect alertness, cognitive function, and mood, shedding light on the underlying mechanisms.
A study was conducted in Japan using a sample of 10 participants.
One group (group A) had coffee before taking a 20-minute nap, and the other didn’t (group B).
Group A showed notably better performance than Group B.
Another study was conducted on a sample of 12 individuals with a history of sleep deprivation.
They were subjected to 200 mg of caffeine before a 15-minute nap.
The study reported that the coffee nap resulted in a 91% lower rate of drowsiness while engaging in a two-hour driving simulation.
(in comparison to those who weren’t subjected to it)
This statement remains valid even in cases where individuals weren't involved in actual sleep during their assigned nap time but stayed in a state of partial wakefulness.
Coffee naps during work hours may also be helpful to people working the night shift.
According to research conducted on shift workers, coffee naps helped improve alertness and performance in cognitive tasks like quick thinking and prolonged focus.
In addition, following a coffee nap, participants reported feeling more awake, less worn out, and happier.
How Genes Regulate The Effects Of Caffeine On Sleep
Coffee naps offer several potential benefits beyond regular naps or caffeine consumption alone. Here are some of the key advantages:
It's important to remember that every person will experience and react to coffee naps differently.
For example, while many people report satisfying results, others may discover that the effects are milder or that they have trouble sleeping after consuming coffee.
Therefore, it's recommended to experiment and assess how coffee naps work for you personally, considering factors such as caffeine sensitivity and individual sleep patterns.
While coffee naps offer unique benefits, they only suit some in some circumstances.
Regular naps, without caffeine, can still provide relaxation and rejuvenation.
However, some individuals may have sensitivity to caffeine or experience sleep disruptions if consumed too close to bedtime.
Therefore, it is essential to consider personal preferences, tolerance to caffeine, and sleep patterns when deciding whether to add coffee naps into one's routine.
Genetics can influence how our bodies process caffeine and the effects of coffee naps.
For example, the CYP1A2 gene produces an enzyme the liver uses to metabolize caffeine. As a result, changes in this gene may impact how quickly the body breaks down coffee.
Coffee naps may be more advantageous to individuals who slowly metabolize caffeine because they will likely feel the stimulant's effects for extended periods.
On the other hand, fast metabolizers could break down caffeine more rapidly, producing effects that last less time.
The reaction to coffee naps can also be affected by additional genetic variables and individual variances, such as caffeine sensitivity and general sleep quality.
To make the most out of this method, you can follow these steps:
People looking for an instant energy boost and better productivity have become interested in coffee naps.
Coffee naps provide a novel method of overcoming sleepiness and boosting alertness by combining the benefits of caffeine and a short snooze.
According to scientific studies, taking a nap after caffeine intake may promote mood, enhance cognitive function, and even help memory consolidation.
However, while assessing if this method is appropriate, consideration should be given to personal preferences, caffeine metabolism, and individual differences.
Coffee naps may not be a one-size-fits-all solution, but they may be useful when a little boost in alertness and energy is needed.
As with other sleep-related practices, it is essential to put overall healthy sleeping habits first and ensure you receive sufficient rest.
https://www.healthline.com/nutrition/coffee-nap
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5337178/
https://www.sciencedirect.com/science/article/abs/pii/S1388245703002554
https://pubmed.ncbi.nlm.nih.gov/9401427/
https://pubmed.ncbi.nlm.nih.gov/16453980/
