Love seafood? Here is one more reason to celebrate your pescatarian diet.ย
A 2023 study reports that omega-3 polyunsaturated fatty acids derived from fish may help lower the risk of developing chronic kidney disease (CKD).
Fish and other seafood have always been associated with health benefits like decreased cardiovascular conditions, improved brain health, and a lowered risk of stroke.
This article will discuss this research report's findings and list the best food sources for omega-3s.
Omega-3 fatty acids (n-3 fatty acids) are essential fats the body cannot make.
They need to be gotten from oneโs diet.
These are also called good fats.
There are three types of n-3 fatty acids found in foods.
The health effects of omega-3 fatty acids come only from EPA and DHA.
ALA needs to be converted into EPA and DHA in the body before it can be used.
Omega-3 fatty acids control the cell receptors and are integral to every cell in the body.
Inflammation is the bodyโs way of fighting an infection or an injury. Chronic inflammation can cause conditions like rheumatoid arthritis, psoriasis, or Ulcerative colitis.
Omega-3 Polyunsaturated Fatty Acids help reduce inflammation in the body and can reduce the risk of developing inflammatory diseases.
Omega-3 fatty acids can stabilize cardiovascular risk factors like high blood pressure, high cholesterol levels, and high triglyceride levels. As a result, it can reduce the risk of developing cardiovascular diseases.
DHA is an integral part of the eyeโs structure. When you donโt get enough omega-3 fatty acids from your diet, this may cause vision problems.
Omega-3 fatty acids are necessary for fetuses' brain growth and cognitive development. Thatโs why women are advised to include foods rich in omega-3 when they are pregnant.
Lack of sleep can be the starting point for various health conditions. A 2014 controlled trial study concludes that DHA supplementation in children with sleep problems helped them get more sleep and experience fewer waking episodes at night.
Chronic Kidney Disease is a condition caused by gradual kidney damage.
According to the Centers for Disease Control and Prevention (CDC), 15% of American adults have CKD. Among these, 9 out of 10 individuals donโt know they have the condition.
Individuals with the following health conditions are at a higher risk of developing CKD.
In January 2023, a study published in the British Medical Journal (BMJ) explored the relationship between omega-3 fatty acid consumption and the risk of CKD.
This analysis combined the results of 19 studies done in 12 different countries.
Participants details
The participants belonged to the following 12 countries.
Out of the 25,570 individuals, 19.1% (4944) had developed CKD in the median follow-up period of 11.3 years.
The study found that people who consumed higher quantities of seafood had an 8% lower risk of CKD.
The study also mentions that the beneficial effects of omega-3 fatty acids were limited only to DHAs and EPAs. Plant-based omega-3s (ALAs) did not lower the risk of CKD.
According to this study, regularly consuming seafood-derived omega-3s (DHAs and EPAs) may help reduce the risk of Chronic Kidney Disease.
While the body may convert some parts of plant-derived omega-3s (ALAs) into DHAs and EPAs, they aren't enough to protect against kidney diseases.
Two primary sources of EPA and DHA omega-3 fatty acids are marine algae and phytoplankton (microscopic plants found in oceans and freshwater).
The fish and other sea creatures that consume these algae and phytoplankton accumulate DHAs and EPAs in their body.
When humans consume these fish, they receive the omega-3s in turn.
Some food sources rich in DHA and EPA omega-3 fatty acids are
With the constant bombardment of fad diets and weight loss tips, it can be challenging to decipher what will truly help shed those extra pounds. One of the most debated questions is whether it's better to eat less or eat less frequently, i.e., skip a meal.ย This article will explore the science behind these two strategies and discuss which might be better suited for your weight loss goals.
The fundamental principle of weight loss is simple - burn more calories than you consume.
Therefore, restricting calorie intake is often the primary approach to weight loss.
The science behind calorie restriction is based on the concept of energy balance.
Energy balance is the relationship between the calories you consume and the calories your body burns.
When you consume more calories than you burn, the excess calories are stored as fat, which can lead to weight gain.
Conversely, when you consume fewer calories than you burn, your body will burn stored fat, leading to weight loss.
Several studies have demonstrated that calorie restriction is an effective weight loss strategy.
However, it's worth noting that calorie restriction can be challenging to maintain long-term, and extreme calorie restriction can be dangerous and adversely affect health.
Therefore, finding a balance that works for you and your body is crucial to achieving sustainable weight loss.
Intermittent fasting, a popular form of meal skipping, has recently gained popularity as a weight loss tool.
The science behind it is that skipping meals creates a calorie deficit, leading to weight loss.
Short-time fasting results in ketosis, where the body doesn't have enough glucose to burn for energy production, so it uses stored fat instead.
This leads to the production of ketones overall, resulting in weight loss.
Studies have also shown that intermittent fasting can improve insulin sensitivity, which is crucial in weight loss.
However, it's important to note that meal skipping may not be a sustainable long-term solution for weight loss for all.
It can be challenging to maintain, and many regain weight once they stop fasting.
Speaking to a healthcare professional is recommended before embarking on any form of meal skipping.
New research published in the Journal of the American Heart Association evaluated the association between time from the first meal to the last meal with weight change.
The study was conducted on nearly 550 adults from 3 different health centers.
Participant details
| Race | 80% self-identified as white adults, 12% as black adults, and about 3% as Asian adults |
| Mean age | 51 years |
| Average BMI | 30.8 |
| Education level | College or higher (most participants) |
| Average follow-up time | 6.3 years |
The Daily24 App
The team created a mobile app called Daily 24 for participants to input real-time sleeping, eating, and wake-up timings for every 24-hour window.
The app was powered with in-app notifications, encouraging participants to use it as much as possible during the study period.
The app enables the researchers to measure the following:
Those with higher BMI were more likely to:
compared to those with lower BMI.
The analysis of the 6-year data found:
According to the lead author, โalthough the study found that meal frequency and total calorie intake were stronger risk factors for weight change than meal timing, the findings could not prove direct cause and effect.โ
The researchers also point out that they did not evaluate the complex interactions of timings and frequency of eating.
They also could not rule out any preexisting health conditions in the participants.
Further, the majority of the study participants were well-educated white women; further studies should aim to cover a more diverse population.
Intermittent fasting has recently gained popularity, and it's not just because of weight loss.ย
There are several benefits associated with intermittent fasting.
It's essential to note that more research is needed to confirm these benefits, and intermittent fasting may not be appropriate for everyone.
Therefore, speaking to a healthcare professional before starting any new diet or weight loss program is crucial.
Calorie restriction must be done safely and healthily to avoid adverse effects on the body.ย
Here are some tips for restricting calorie intake safely:
Calorie restriction is a widely-accepted, fundamental principle of weight loss, which involves consuming lesser calories than expending.
Skipping meals (popularly called intermittent fasting) has gained popularity recently, owing to several benefits outside weight loss.
A recent study that examined the effect of meal timings on weight loss reported that the timings at which we eat donโt have any effect on body weight; further, it found out that eating less frequent smaller meals (<500 calories) can help with weight loss.
Food allergies are abnormal immune responses to certain foods.
In food allergies, upon consuming the trigger food, the immune system mistakenly identifies it as harmful and starts attacking it.
It tries to protect the body against it by releasing histamine and other chemicals.
This can cause a range of symptoms, including
Some common foods that can cause allergies include milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat. Food allergies can develop at any age and can be lifelong.
Is food allergy a genetic condition?
The role of genetics in food allergies is complex and not fully understood.
However, research has shown that there is a genetic component to food allergies.
A family history of allergies, such as hay fever or eczema, is a strong risk factor for developing a food allergy.
Studies have also shown an increased risk in children with a parent/sibling with a food allergy.
Several genetic factors have been identified that may increase the risk of developing a food allergy.
For example, variations in certain genes involved in the immune system, such as the HLA gene complex, have been associated with food allergies.
Other genes, such as the FcฮตRI gene, involved in histamine release regulation, have also been linked to food allergies.
Research has also identified specific genetic changes that may increase the risk of developing a food allergy to certain foods.
For example, a change in the DLX2 gene, denoted as rs115218289, has been associated with an increased risk of peanut allergy.
Another example is gluten intolerance.
2 specific types of HLA-DQ gene, HLA-DQ2, and HLA-DQ8, are associated with increased risk for this condition.
Many types of genetic testing can be used to identify individuals who are at a higher risk of developing a food allergy.
This can be done by analyzing specific genes associated with food allergies, such as those involved in the immune response.
Genetic testing can also identify individuals with a specific genetic variant that increases food allergy risk.
The results help identify a food allergy before an individual exhibits symptoms.
The information provided by genetic testing can be used to help individuals and their doctors make informed decisions about their diet.
For example, say an individual is found to have a genetic variant that increases the risk of peanut allergy.
Then they may avoid peanuts or other related foods, such as tree nuts until further testing can be done.
Disclaimer
It's important to note that genetic testing is not a diagnostic test for food allergies.
A positive result from a genetic test does not mean that the individual definitely has a food allergy.
It only indicates that they may be at a higher risk.
Only a food allergy test can confirm if an individual has a food allergy.
Additionally, genetic testing is not a definitive way of predicting who will develop a food allergy.
Environmental factors also play a crucial role in the development of food allergies.
Overall, genetic testing can be useful for identifying individuals at a higher risk of developing a food allergy.
However, it should be used with other diagnostic tools and not as a definitive diagnosis.
Several environmental factors may contribute to the development of food allergies. These include:
Diagnosis and treatment of food allergies can be a complex process.
The following are some standard methods used to diagnose and treat food allergies:
Treatment of food allergies typically involves avoidance of the allergen. This means identifying the specific food causing the allergy and eliminating it from the diet.
It's important to note that food allergies can be life-threatening and should be taken seriously.
The role of genetics in food allergies is complex and not fully understood. However, research has shown that there is a genetic component to food allergies. A family history of allergies, such as hay fever or eczema, is a strong risk factor for developing a food allergy.ย
Several genetic factors have been identified that may increase the risk of developing a food allergy. Genetic testing can be used to identify individuals who are at a higher risk of developing a food allergy. However, it should be used with other diagnostic tools and not as a definitive diagnosis. Understanding the genetic factors contributing to food allergies can help develop new diagnostic tools and treatments.
In a recent study, scientists have found that oleuropein, a compound found in olive leaf extracts, can help treat endometriosis.
According to this 2022 study, when introduced to mice with endometriosis, olive leaf extracts improved their fertility rate.ย
Endometriosis is a condition where tissues similar to that growing inside the uterus grow outside the uterus.
According to the World Health Organization (WHO), about 10% of women their reproductive age develop endometriosis. That is almost 190 million cases worldwide.ย
The tissues that develop outside the uterus may behave like typical uterus linings and shed and bleed every month.
Since the tissues grow outside the uterus, there is no easy path for them to leave the body. This causes cramps and pain.
Also, the tissue growths can block the fallopian tube and form cysts. They can also push into the bladder or the intestines, causing organ damage.
Endometriosis is an estrogen-dependent inflammatory condition affected by estrogen levels in the body.
Estrogen is a major female sex hormone that controls the functioning of the reproductive system.
One type of estrogen, called estradiol, is especially important for forming the tissues inside the uterus.
Estrogen receptors ER-alpha and ER-beta control the effect of estradiol on the uterine tissues.
A 2019 study reports that ER-beta plays a more critical role in the progression of endometriosis.
Olive leaves contain oleuropein, which a 2022 study suggests may be effective in treating endometriosis.
In this study, a group of mice was chosen and induced endometriosis surgically. A part of the group was treated orally with oleuropein.
The study reported that the mice treated with oleuropein had lesser endometrial lesions than the other group. The drug also improved fertility rates in these mice.
Additionally, the study mentions that the drug did not cause liver toxicity and was safer for the mice.
Oleuropein is a major component in olive leaves (19% weight to weight). As a result, this study concludes that olive leaves could be used to treat endometriosis naturally by inhibiting ER-beta.
Here are other effective ways to manage endometriosis.
Hormonal contraceptives like birth control pills and vaginal rings can reduce estrogen levels and manage endometrial tissue growth.
Individuals with endometriosis may be prescribed hormonal contraceptives to help manage the symptoms.
Certain foods and diets may reduce estrogen levels in the body and help control symptoms of endometriosis.
Mediterranean Lifestyle - The Mediterranean diet, which is rich in whole grains, good fat, vegetables, and fruits, may help lower estrogen levels.
Limiting refined carbohydrates - Refined carbohydrates can quickly spike blood sugar levels, increasing estrogen levels. Limiting refined carbohydrates can help regulate estrogen and make endometriosis manageable.
High fiber diet - A diet high in fiber may help push out excess estrogen through fecal excretion. This can help manage endometriosis.
Excessive body fat promotes the production of estrogen. By losing weight, estrogen circulation is better, and this can bring down the severity of endometriosis.
Multiple studies prove a positive relationship between alcohol intake and increased estrogen levels in females. Reducing alcohol intake, especially during the luteal phase (second half) of the menstrual cycle, can help reduce the symptoms of endometriosis.
Do you wake up tired and unrested every morning despite being in bed for 8 hours? Then it is likely that you are not getting the recommended 13-23% of deep sleep out of your total bedtime. It turns out genes play an essential role in influencing the deep sleep pattern of an individual.
Deep sleep is the third stage of sleep when itโs the hardest to wake up. It is also the most refreshing stage of sleep.
From the non-REM stage, people transition to the light sleep stage before moving to deep sleep. This stage is then followed by REM sleep.
During deep sleep, the body produces the human growth hormone and resets the body by repairing the physical stresses of the day.
The brain also converts the dayโs events into long-term memories.
During the course of a typical night's sleep, an individual goes through four distinct stages.
If this cycle is disrupted, it can lead to poor sleep, particularly if the deep sleep stage is affected.
Disruption of deep sleep can be temporary and caused by factors such as jet lag, illness, stress, high caffeine intake, or medication side effects.
Chronic sleep deprivation can result from mental health issues such as depression, anxiety, or stress.
Additionally, if you suffer from any of the following sleep disorders, it can affect your deep sleep:
Research studies point out a change in the ADA gene that influences deep sleep.
This gene produces an adenosine deaminase enzyme that breaks down a molecule called adenosine. This reaction regulates many critical physiological processes.ย
ADA gene changes are associated with the reduced conversion of adenosine. Adenosine buildup may cause increased tiredness.
People with one or more copies of these changes may have lowered deep sleep and may experience more daytime sleepiness than others.
With the sleep/wake cycle, the longer you are awake, the greater the body senses the need to sleep. This phenomenon is called sleep pressure.
An increase in adenosine drives sleeps pressure. During the daytime, when we expend energy, ATP is broken down to fuel that, and adenosine is released as a byproduct.
Therefore, the more energy we expend, the more adenosine is released, making us more and more sleepy.
Curious about your sleep genes? Hereโs how you can learn about it in 3 simple steps:
Are you tired of feeling forgetful, sluggish, and unmotivated? Do you wish to boost your brain function and improve your mental performance?
Many methods and techniques exist to achieve this, including brain exercises, meditation, and nutritional supplements.ย
One of the most popular supplements is BDNF, which is known for its potential to improve memory, learning, and focus.
But can BDNF supplements really boost brain function? Let's find out.
Many nutrients, like vitamins and minerals, are essential in supporting brain function. Even with a healthy diet, you may be at increased risk for some nutritional deficiencies due to specific genetic changes you carry.
BDNF (Brain-Derived Neurotrophic Factor) is a protein found in the brain. It is a neurotrophin, which is a growth factor for neurons.
BDNF helps develop, grow, and function the neurons in the brain.
Neurons are messengers that carry information to different parts of the brain and the nervous system as electrical and chemical impulses.
Brain BDNF levels keep neurons healthy and, as a result, improve brain functioning.
While most BDNF gets used in the brain, other organs like the heart, lungs, kidneys, GI tract, and muscles also use this protein.
BDNF helps muscles take up glucose from the blood, thereby supporting glucose metabolism.
This protein also protects the beta cells in the pancreas that produce insulin.
BDNF supports heart muscle contractions and improves blood circulation in the body.
The brain has billions of neurons and connections. With time, the brain keeps forming new connections and eliminating unused ones.
The brain changing its connections, structure, and function based on external or internal stimuli is called neuroplasticity or brain plasticity.
Brain plasticity is essential for the brain to stay active, upgraded, and fully functional.
BDNF is vital for the process of neuroplasticity.
Alzheimerโs, dementia, depression, and other diseases of the Central Nervous System result from neural degeneration and eventual death of brain cells.
A 2014 study states that higher BDNF levels helped lower the risk of Alzheimerโs Disease and dementia by 33%.
Similarly, studies show that dysfunctional or decreased levels of BDNF can affect synaptic plasticity (plasticity occurring at the single-cell level) and lead to depression.
Image courtesy: https://www.frontiersin.org/files/Articles/500839/fncel-14-00082-HTML/image_m/fncel-14-00082-g002.jpg
A 2004 article supported this theory and reported that BDNF supplements could exhibit antidepressant qualities and help treat Major Depressive Disorder (MDD) in patients.
According to a 2020 article, low BDNF levels in the hippocampus region in the brain may increase the risk of developing Post-Traumatic Stress Disorder (PTSD).
The BDNF gene controls the production of BDNF proteins in the body. Mutations or changes in this gene can influence BDNF production, affecting the body and the brain.
Studies show that changes in BDNF levels can stimulate a neurotransmitter receptor called glutamate. Overstimulated glutamate receptors can lead to mental fatigue and fibromyalgia (chronic fatigue and muscle pain).
rs11030104 is a Single Nucleotide Polymorphism (SNP) in the BDNF gene. People with the A allele of this SNP have a higher risk of developing fibromyalgia due to increasing BDNF expression than those with the G allele.
Low levels of BDNF cause dysregulation in the hippocampus region of the brain and can cause feelings of anxiety.
rs6265 is an SNP in the BDNF gene. People with the C allele of this SNP have an increased risk of developing anxiety compared to those with the T allele.
Cognitive function is the ability of the brain to think, reason, remember, make decisions, pay attention, and solve problems.
People with the beneficial C allele of the SNP rs6265 are associated with better cognitive abilities, including enhanced long-term memory and verbal ability, compared to those with the T allele.
The A allele of the SNP rs56164415 in the BDNF gene is associated with an increased risk of developing PTSD compared to those with the G allele.
The BDNF levels decrease with age, and this is natural. This is why the elderly are at higher risk for disorders like Parkinsonโs and Alzheimerโs.
Studies show that BDNF levels increase with physical activity. A sedentary lifestyle can lower BDNF levels in the brain.
The typical western diet, rich in saturated fats, sugar, and carbohydrates, can decrease BDNF levels, especially in the brain's hippocampus region. This region controls memory, learning, and thinking skills.
According to experts, a high-protein, low-carbohydrate diet could enrich BNDF levels.
A 2021 study reported that intermittent fasting (restricting food consumption to a small window and fasting for the rest of the day) could increase BDNF levels and keep the brain healthy.
Chronic stress may reduce the levels of BDNF in the hippocampus region.
Stress can trigger abnormal behaviors by changing the BDNF gene's expression levels in the brain.
Disclaimer: This article is for informational purposes only. Please consult a qualified medical practitioner before making any significant changes to your diet. Do not consume any supplements without the advice of your physician.
BDNF keeps the brain healthy, active, and flexible and helps in brain plasticity. BDNF may strengthen connections between neurons, aiding in healthy cognitive functioning.
Some people could be genetically prone to BDNF imbalance, increasing their risk for mental conditions and cognitive decline.
Genetic testing may help you know if you have a mutated BDNF gene.
Choosing natural BDNF supplements, staying physically active, and living stress-free can all help regulate BDNF levels in the body and brain and keep the brain younger for a long time.
