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In recent times 'detox' has become a consumer buzz word.
The importance of staying hydrated is nothing new to most people.
The body relies on the water you drink to flush out the toxins.
Though water may not necessarily neutralize toxins, it does help the liver and kidneys function properly to get rid of the toxins.
Detox water, a glamorous name for infused water, comes with the claim of enhancing and accelerating this process.
This water comes infused with fresh fruits, vegetables, and herbs.
Detox water is also often recommended in weight loss plans, especially in place of high-sugar drinks like sugary soda and fruit juice.
The inexpensive and flavourful way of drinking water has revolutionized the world of fitness in a massive way.
Chop up some fruits, vegetables, and herbs of your choice and add it to hot or cold water according to your preference.
Crushing the ingredients can help with the faster infusion of flavor into the water.
Some commonly used recipes include:
Detox products are often consumed with the aim of eliminating toxins from the body for a healthier life.
But the truth is your body has got the toxin elimination process pretty sorted.
The six organs that play a huge role in detoxifying the body are:
There's no published report about any particular diet/product that speeds up this process.
Water, in general, aids this process by working with the kidneys and the liver.
However, throwing in a few fruits and vegetables into water doesn't seem to make any difference.
Handpicked article for you: Is Dr. Rhonda Patrick Diet For You? Analyze Your DNA Raw Data To Find Out Your Nutritional Needs!
Drinking water increases your metabolic rate and helps with weight loss.
According to a study, overweight individuals who had half a liter of water before their meals lost 40% more weight than those who didn't.
This can be attributed to the rise in metabolism and reduction in appetite after water consumption.
Drinking the recommended amount of water at regular intervals is itself sufficient to aid weight loss.
Packing it with some flavor does not necessarily contribute to increased weight loss, but just might make people consume more water due to the flavorful taste.
The infused flavor may also make you reach out for sugary drinks less.
Drinking infused water is a wonderful option if you are looking for a way to add more water to your diet.
However, as the sole vehicle to weight loss, detox water just won't cut it.
Genetic factors influence how your body processes certain nutrients.
This may have a direct or indirect effect on weight loss or weight gain. For instance, the gene "Apolipoprotein A2" (APOA2) is involved in the production of a particular protein, which affects how your body responds to saturated fats.
If you happen to be one who possesses a variant of this particular gene, no matter how much you control your calorie intake, you could still be gaining weight.
Yet, if you cut down saturated fat from your diet, weight loss may just as well be a cakewalk!
It may not always be this straightforward.
It is important to note that there are other genes, variables, and lifestyle habits that impact your weight.
While genetic testing may not have answers to all your questions, it can serve as a guide for outlining a diet plan that is based on results as opposed to generic, cookie-cutter plans.
Upload your DNA raw data here for some insightful nutritional tips
This advantage is attributed to the nutrients from the infused fruits and vegetables.
When eaten by themselves, fruits and vegetables indeed help the immune system of our body.
In fact, there is a lot of research to support enhanced immunity on regular consumption of vitamin C.
But merely the infusion of fruits and vegetables in water does not provide enough nutrition to support this claim.
Some people claim that detox water flushes toxins from your skin and improves its appearance.
Hydration, in general, is important for healthy skin.
A Nutrition and Health Research on skin hydration revealed that additional water intake resulted in improvements of softness, smoothness, and moisturizing of the skin.
Adding those fruits and vegetables serve as a fancy embellishment to make water more flavorful, thereby resulting in increased consumption of it.
MC1R or melanocortin-1 receptor gene plays an important role in the normal pigmentation process in the body. Several SNPs are associated with this MC1R gene.
They are primarily linked to fair skin, red or light hair, and freckles.
They also show a varying risk of melanoma and non-melanoma skin cancers.
Research has identified several other mutations, which result in alterations to the normal structure and function of a gene, in many skin conditions, from eczema to melanoma.
Even acne, a researcher named Hugo Hecht found in 1960, has a hereditary component.
While lifestyle can overtake what your genes are capable of, it is also important to address the problem from its roots.
Upload your DNA raw data here to get one step closer to achieving a healthy-looking skin
It is no secret that hydration is vital for maintaining good health.
So the bottom line here is that anything that helps you drink more water is a good thing.
Adding fruits to the water is more of a personal preference rather than a health benefit.
There is no research that actually backs up any nutritional advantages from drinking detox water.
All the benefits that have been associated with drinking detox water are merely the effects of increased water consumption.
That being said, a good thing about detox water is that it does not do you any harm; no downsides to drinking detox water have been reported so far.
So, if infusing water with fruits and vegetables helps you drink more of it and reduces your cravings for sugary drinks, then you should continue doing what works for you.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163888/
https://www.ncbi.nlm.nih.gov/pubmed/?term=17446329
https://www.ncbi.nlm.nih.gov/pubmed/25522674
https://www.ncbi.nlm.nih.gov/pubmed/16827695/
Covering over 33 categories, this report is the final ingredient you need to complete the recipe for healthy eating.
It helps identify your genetic risk for 9 vitamin deficiencies.
The report also gives insights into the requirements of many minerals like calcium, magnesium, iron, copper, etc.
It contains information about your tendency to gain and lose weight upon consumption of the essential nutrients, including carbs, proteins, and fats.
Each category covered also comes with some food recommendations which can help highly optimize your diet.
First and foremost, healthy eating does not mean starving yourself or depriving yourself of the foods you love.
All the conflicting nutrition tips and advice can make the whole concept of healthy eating seem complicated.
For every diet, which is all praises for a certain food, there always exists another diet that completely forbids it.
While the concept of dieting has never been one size fits all, when it comes to a healthy diet, a few rules have to be religiously followed.
As mentioned earlier, there is no single diet that fits all.
Often we come across situations where one diet works like magic for one person and barely changes anything for another.
So, what accounts for this difference?
There are many genes that influence how the nutrients from your diet get broken down in the body.
Some variants of these genes account for a more efficient metabolism, while others may be responsible for a slower metabolism.
So depending on the genetic variants you carry, your body metabolizes the nutrients.
Weight loss isn’t the only goal of dieting.
While there are a gazillion blogs out there with weight loss-related dieting tips, a very narrow spectrum of the society talks about other reasons for dieting like building muscles, health-related food restrictions, gaining weight, or even a simple detox.
So, it’s important to make food choices depending on what you look to achieve from this diet.
The primary science behind weight-loss diets is that you consume lesser calories so that your body fat is used up for energy consumption.
There are many low-calorie diets that are usually rich in fiber and protein and contain fewer carbs to aid weight loss.
You can adjust your protein and fiber intake depending on your tendencies to lose weight on each.
A significant association has been found between rs11076023 and dietary fiber intake.
A research study has reported that individuals who carry the AA genotype exhibited lower waist circumference than the T allele carriers on a high fiber diet.
[table “107” not found /]Scientists studied the effect of the A variant on two groups of people; one on a low-protein high-calorific diet and the other on a high-protein low-calorific diet.
It was found that the second group had better control over food cravings than the first, in the presence of A allele compared to TT genotypes.
[table “108” not found /]High-caloric foods are recommended for weight gain.
This diet recommends an increased intake of fats and carbs.
It is very important to keep in mind that bingeing on donuts and soft drinks is not the way to do so.
While it may help you put on some weight, it also steadily does its role in destroying your health.
Here are a few healthy high-calorie foods:
Avocados
Peanut butter
Olive oil
Salmon and oily fish
Whole eggs
To gain weight, you must create a calorie surplus, meaning you eat more calories than your body needs.
Calculate your recommended calorie intake here.
Eating healthy can also help alleviate the symptoms of many health conditions, including type 2 diabetes, hypertension, etc.
If you are at high risk for any health conditions, modifying your diet accordingly can even help you escape the condition.
A healthy diet can be as good for your heart as it is for your waistline.
You might also be interested in: Your Genes Do Not Sugarcoat When It Comes To Diabetes
These diets claim to facilitate toxin elimination from the body, thereby promoting healthier well-being.
Even though there is little evidence that detox diets actually help to remove these toxins, some people report feeling more focused and energetic during and after detox diets.
Most detox diets involve either one or a combination of two or three of the following things:
This brings us to the next ingredient of the recipe for healthy eating.
According to the World Health Organization, the following six are considered to be the essential nutrients:
Proteins, carbs, and fats fall in the macronutrient category, while minerals and vitamins belong to the micronutrient category.
The ‘ideal distribution’ of these nutrients in a diet is as follows:
However, the distribution is altered according to the requirements of each diet.
This can also change based on your body’s ability to metabolize these macro and micronutrients.
Before starting any diet, it is important to check whether the nutrients in the diet meet your nutritional requirements.
For example, vegan and vegetarian diets do not provide as much heme iron as we normally get from meat sources.
Heme iron is better absorbed into our body than the non-heme iron.
If your body has a lower ability to absorb iron from the diet, then going vegan may not essentially be recommended for you.
Even if you are already on this diet, it is essential to take appropriate supplements to meet your nutritional requirements.
A lot of the commonly followed diets like plant-based diets are deficient in micronutrients, especially vitamins. The most common nutritional deficiencies observed include:
Hand-picked content for you: Are You Meeting Your Vitamin D Needs? Let Us Ask Your VDR Gene!
Once you learn more about these deficiencies and your risk for it, a few modest changes in your diet are all you need for healthy eating.
The guideline recommends increased intake of:
Consume less than:
Consume alcohol in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age.
Covering over 33 categories, this report is the final ingredient you need to complete the recipe for healthy eating.
It helps identify your genetic risk for 9 vitamin deficiencies.
The report also gives insights into the requirements of many minerals like calcium, magnesium, iron, copper, etc.
It contains information about your tendency to gain and lose weight upon consumption of the essential nutrients, including carbs, proteins, and fats.
Each category covered also comes with some food recommendations which can help highly optimize your diet.
Upload your DNA raw data to Xcode Life to order our Gene Nutrition Report.
PON1 gene in humans is located on the long arm of chromosome 7.
This gene was the first discovered gene of the paraoxonase multigene family along with the PON2 and PON3 genes.
The PON1 gene codes for the enzyme serum paraoxonase/arylesterase 1 or PON1 that has esterase and paraoxonase activity.
The PON1 enzyme is composed of 354 amino acids and is synthesized by the liver.
PON1 associates itself with High-Density Lipoprotein (HDL) in the circulation.
The PON1 gene shows many polymorphisms in the coding and promoting regions.
Polymorphisms in the PON1 gene have an association with coronary artery disease and diabetic retinopathy.
PON1 plays a major role in oxidative stress and inflammatory response by virtue of its association with HDL cholesterol in the body.
HDL facilitates the secretion of the PON1 enzyme, which in turn prevents the oxidation of HDL and stimulates cholesterol efflux from the cells.
These together offer an atheroprotective function to HDL.
As the name goes, these substances and compounds inhibit oxidation in the body.
Antioxidants are natural compounds that help neutralize free radicals in our bodies.
Free radicals are substances whose elevated levels can be harmful to the body.
The elevated levels have an association with diseases like cancer, heart disease, diabetes, and aging.
Our body cells constantly produce free radicals as a reaction to internal body and environmental pressures and stresses.
The cells in our body are responsible for the production of these free radicals.
These are unstable molecules, and thus can cause slow cell damage.
Since these free radicals are reactive oxygen species, the antioxidants naturally counter them.
Antioxidants are neutralizers of these free radicals and can be obtained by consuming foods that are rich in them.
In individuals who are healthy and disease-free, there is a balance of antioxidants that counter the effects of the reactive free radicals.
SNP rs854560 is a polymorphism that is present on the PON1 gene associated with antioxidant needs.
The variants of this SNP affect levels of the PON1 enzyme and have an association with coronary diseases and diabetes. The T allele is the more favorable form of the SNP and codes for methionine, which leads too elevated levels of paraoxonase.
This is beneficial to the body.
However, the A allele codes for leucine; this leads to reduced paraoxonase activity, which is harmful to the body.
[table “130” not found /]SNP rs662, also called as Q192R is a polymorphism of the PON1 gene.
The C allele codes for arginine, whereas the less common T allele codes for glutamine.
The presence of the TT allele can imply lower or decreased levels of PON1 enzyme activity. Higher the PON1 enzyme activity, the lower is the risk for heart disease.
The TT allele also increases the risk of coronary heart disease by 2.3x and also increased the risk of vascular dementia, kidney disease, ischaemic heart disease, and male infertility.
Upload your DNA raw data to Xcode Life to get insights into 700+ health-related traits!
The ALPL gene codes for the tissue non-specific isoenzyme called Alkaline Phosphatase (TNSALP).
This enzyme is responsible for the growth and development of bones and teeth.
It is also found in other organs such as the liver and kidneys.
Over 300 mutations have been observed in this gene in people with hypophosphatasia, an inborn error of metabolism.
Such mutations lead to the formation of a defective TNSALP which prevent effective mineralization of the bones and teeth.
When these ALPL gene mutations eliminate the activity of TNSALP, it results in severe forms of hypophosphatasia.
This condition has either an autosomal recessive or autosomal dominant pattern of inheritance.
Vitamin B6 is composed of three closely related compounds – Pyridoxine, Pyridoxal, and Pyridoxamine.
These compounds metabolize to form Pyridoxal phosphate that acts as a coenzyme in many important reactions in the body.
Vitamin B6 is responsible for the formation of heme (an iron-containing compound which is a part of hemoglobin molecule ), synthesis of nucleic acids, lipid, carbohydrate, and amino acids.
When the body is unable to get the required amount of vitamin B6, it leads to a deficiency of the vitamin.
We meet our daily requirements of vitamin B6 from the food we eat, and therefore, a dietary deficiency is quite rare.
But, one can be deficient in vitamin B6 due to other secondary causes.
Primary vitamin B6 deficiency is rare in the general population.
But, secondary causes such as digestive troubles, kidney or liver troubles can still lead to vitamin B6 deficiency.
The common signs and symptoms of vitamin B6 deficiency are:
This is one of the first signs that appear in an individual with vitamin B6 deficiency.
The tongue becomes sore, red, swollen, and smooth (due to loss of tongue papillae). This condition is known as glossitis.
Another characteristic feature of vitamin B6 deficiency is cracked, swollen, and red lips along with cracked corners of the mouth.
This makes it difficult to perform regular activities such as talking, eating, and yawning.
Vitamin B6 deficiency causes peripheral neuropathy, which is characterized by tingling or burning sensation in the hands and feet.
Vitamin B6 deficiency commonly causes lethargy, tiredness, and fatigue in the body.
Vitamin B6 deficiency is also associated with weakened immune function, making the individual more susceptible to infections.
This happens because vitamin B6 is involved in the production of WBCs and antibodies.
Vitamin B6 is involved in the synthesis of neurotransmitters such as serotonin. Thus its deficiency leads to irritability, anxiety, and mood swings.
Vitamin B6 deficiency can be of two types:
But, dietary vitamin B6 deficiency is very rare as many foods that we regularly eat contain adequate amounts of vitamin B6.
[table “111” not found /]
SNP rs1780316 is located on chromosome 1 and is associated with the risk of vitamin B6 deficiency.
A trial study conducted on stroke prevention showed that rs1780316 has genetic associations with plasma B12, B6, and folate levels in people with ischemic stroke.
The T allele of the SNP rs1697421 has also been associated with vitamin B6 levels in the body.
The normal range of the biologically active form of vitamin B6 (pyridoxine) is 5-50 µg/L.
There is a lot of speculation about whether vitamin B6 causes weight gain.
But, the fact is that vitamin B6 by itself does not contain calories, and therefore, it cannot cause weight gain.
However, the foods that are rich in vitamin B6 can cause weight gain.
As mentioned earlier, many commonly consumed food items are rich in vitamin B6. These include:
The FTO gene, nicknamed as the 'fatso' gene, codes for the enzyme alpha-ketoglutarate-dependent dioxygenase.
Functionally, it is an mRNA demethylase enzyme.
Also called the fat mass and obesity-associated protein (FTO), it is found to have an association with obesity in humans.
The FTO gene is present on the 16th chromosome and is one of the most extensively researched genes for its weight gain/loss association.
The FTO protein is primarily involved in breaking DNA strands.
In technical terms, it is called a demethylase.
It is also studied to be expressed more, or upregulated, in the hypothalamus during periods of starvation, which can result in increased consumption of high-calorie foods.
Thus, this gene has been negatively associated with inducing over-eating.
A study has found an association between rs8050136 and intake of carbohydrates, where individuals with the A variant were found to have a higher risk of obesity than ones with the CC wild type.
Several other studies have also established a direct relationship between the SNP rs1558902 and an increased BMI.
[table “106” not found /]Hand-picked content for you: Know Your Genes: FTO “Fat Gene.”
A significant association has been found between rs11076023 and dietary fiber intake.
A research study has reported that individuals who carry the AA genotype, exhibited lower waist circumference than the T allele carriers on a high fiber diet.
[table “107” not found /]Scientists studied the effect of the A variant on two groups of people; one on a low-protein high-calorific diet and the other on a high-protein low-calorific diet.
It was found that the second group had better control over food cravings than the first, in the presence of A allele compared to TT genotypes.
[table “108” not found /]The risk allele carriers of rs9939609 consuming a higher intake of saturated foods were found to be at an increased risk of obesity.
But similar findings were not observed for a lower intake of saturated fats.
[table “108” not found /]The relation between the FTO gene and obesity is not direct.
Having a "faulty" FTO gene does not make one fat; it merely predisposes an individual to consume calorie-rich foods.
These individuals may have increased sugar cravings, which in turn could lead to weight gain, obesity, etc.
The conventional diet plans and workout regimes architected for weight loss need not help everyone achieve their desired goals.
There is a multitude of factors that influence weight loss, including a person's lifestyle, genetic makeup, and the environment.
Your genes can influence how you metabolize the nutrients you get from your diet. This directly has a role to play in weight gain/loss.
For instance, some people may possess a genetic variant that aids in the faster metabolization of carbohydrates, while others may carry a variant that will help in faster break-down of saturated fats.
Such genetic information can be leveraged to adopt a practical and personalized weight loss plan.
While genetic tests may not lay out the A-Z of weight loss, it certainly helps you pin the right path for your weight loss journey.
You might also be interested in: Optimize Your Weight Loss Plan With Your 23andMe Raw Data
An ideal diet should be flexible, balanced, and wholesome.
There are different diet types that an individual could opt for, but each has its shortcomings.
But we have a few FTO gene-based weight loss hacks that can save the day for you!
FTO gene variants have been linked to a lower risk of obesity and decreased food cravings when on a low-calorie diet with adequate protein intake.
Some common food sources of protein include cottage cheese, chicken, fish, and eggs.
If in case you carry a risk variant of the FTO gene, the negative effects of it can be alleviated by putting in a few hours of cardio every week.
A well-balanced diet, like the Mediterranean diet, can be very effective when it comes to weight loss. Mediterranean diet is not just well-balanced but is also a heart-healthy diet plan.
If you are an avid meat-eater, this diet may not be for you as it is a plant-based diet.
Inclusion of fruits and vegetables, some whole grains, low-fat dairy products, and kicking out the red meat is what is outlined in this diet.
Upload your DNA raw data to Xcode Life now to get personalized and actionable diet recommendations!
Our Gene Nutrition Report covers 33+ categories including tendency to regain weight, iron needs, tendency to overeat, etc.
Caffeine acts as a stimulant of the Central Nervous System (CNS), causing increased alertness.
It is the world's most widely consumed legal psychoactive drug.
Caffeine offers a range of benefits from something as small as over an afternoon slump to reducing the risk of some serious health conditions like heart diseases.
Some common food sources of caffeine include:
Up to 400 milligrams of caffeine appears to be safe for most healthy adults.
Anything exceeding that can be harmful to the body.
The effect of caffeine on various systems of the body are as follows:
Caffeine is a stimulant and causes mental alertness once it reaches the brain.
It is a common ingredient in medications that are meant to treat drowsiness, migraines, and headaches.
Caffeine stimulates the production of stomach acid and can cause heartburn, acid reflux, or stomach upset.
Excess caffeine is stored in the liver, which exits through urine.
Hence, drinking excessive coffee or tea increases the urge for urination.
Caffeine intake increases adrenaline production.
This, in turn, increases your blood pressure for some time.
When consumed in excess quantities, caffeine can lead to irregular heartbeat and breathing.
Excess caffeine interferes with the absorption and utilization of calcium.
Reduced calcium levels in the body can lead to osteoporosis.
Muscle twitching is often a visible symptom of excess caffeine consumption.
A little caffeine during pregnancy appears to be safe in most cases.
However, it is important to note that caffeine can cross the placental barrier, and therefore, can affect the fetus.
It can increase the fetus's heart rate and, in some cases, may even lead to a miscarriage.
CYP1A2 codes for a protein that belongs to the Cytochrome P450 family.
This protein is involved in the breakdown of stimulants, drugs, nutrients, and other xenobiotics.
The CYP1A2 gene regulates the synthesis of the enzyme, and small variations in this gene are associated with the efficiency of caffeine metabolism.
Some people are genetically predisposed to produce very little of CYP1A2 enzyme while others may generate a sufficient amount.
Approximately 10% of the population is found to be rapid caffeine metabolizers, showing a high tolerance to caffeine.
This enzyme is also essential for removing toxic chemicals from our body and processing hormones and other products of metabolism.
Both increased and decreased enzyme activity have been linked to an increased risk of cancer.
It is a significant protein family in the human body, as it majorly decides how an individual responds to drugs and nutrients.
Variations in this gene broadly divide people into two groups of metabolizers:
In particular, two Single Nucleotide Polymorphisms (SNP) are found to influence caffeine metabolism:
The haplotype CYP1A2*1F is associated with this variation.
[table “100” not found /]Individuals who have the TT genotype in this specific polymorphism of the CYP1A2 gene may be fast metabolizers of caffeine.
A study conducted on 553 individuals found that people with this genotype had a 70% reduction in the risk of a heart attack on increased consumption of caffeine.
[table “101” not found /]People of certain genetic types have a genetic predisposition to drink more cups of coffee.
Identification of this tendency will help in moderating coffee consumption, taking into account the individual's caffeine metabolism status.
Genetic tests can help identify such parameters.
After all, it would be good to know if you are prone to guzzling down a little too much, especially when your caffeine sensitivity scale is tipped at the wrong end.
Caffeine tolerance in an individual is gene deep.
The enzyme CYP1A2 is responsible for metabolizing caffeine in the body and determines whether the individual is a slow or a fast caffeine metabolizer.
Fast metabolizers of caffeine may have a high caffeine tolerance.
Such people have two copies of the fast variant.
Some people have one slow and one fast copy of the variant and are said to be moderately tolerant to caffeine.
However, those individuals who have two copies of the slow variant are slow metabolizers of caffeine and are said to be poorly tolerant of it.
Resting metabolic rate describes the rate at which you burn calories at rest.
A lot of studies vouch for caffeine boosting the RMR.
Early research also suggests that caffeine supports fat-burning during exercise.
This increase in fat-burn is what majorly contributes to the increase in metabolism.
Initially, the increase in metabolism upon caffeine consumption can be evident.
However, this effect can diminish in long-term coffee drinkers due to the developed tolerance.
If you're primarily interested in coffee for the sake of fat loss, it may be wise not to consume it excessively and end up making your body more tolerant of caffeine.
Caffeine is a component in many plants, including coffee and tea.
The primary purpose of it is to act as a toxin to defend the plants against herbivores.
Caffeine in limited quantities is beneficial to our health, but in excessive amounts, harmful.
The effects of excessive caffeine intake (more than 4-5 cups of strong tea or coffee) include:
Excessive caffeine consumption does come with a set of undesirable effects.
During such times, the following remedies can help flush out caffeine from the system:
If nothing else works, just wait! The half-life of caffeine in the human body is roughly 4-6 hours, which means caffeine naturally starts to breakdown after that time.
If your body is dependent on caffeine, eliminating caffeine from your diet may cause symptoms of withdrawal.
This occurs typically 12-24 hours after stopping caffeine.
Upload your DNA raw data to Xcode Life. Our Gene Nutrition Report analyses caffeine sensitivity and metabolism, gluten sensitivity, lactose intolerance, vitamin needs, and 33 more such categories.
Choline is an essential, water-soluble, vitamin-like substance that is required for maintaining the structure, integrity, and signaling functions of the cell membranes, for neurotransmission and lipid transportation.
It also acts as a source of methyl groups and is essential for fetal development during pregnancy.
Though choline can be synthesized in the body, you need to acquire some through your diet as well, in order to avoid deficiency.
The choline requirement varies with age.
According to the National Nutrition Research Institute of North Carolina, only a mere 10% of the population has sufficient intake of choline, while the others are deficient.
Inadequate choline in the body can lead to many problems, including cardiovascular diseases, neuro-psychiatric diseases such as Alzheimer’s and schizophrenia, and degenerative diseases like osteoporosis.
Choline is an essential component in the diet for the primary reason that it performs many crucial roles in the body.
The symptoms of choline deficiency include:
The rs2236225 is an SNP found in the MTHFD1 gene on chromosome number 14.
It is involved in folate metabolism.
Choline requirements are altered in polymorphisms of the MTHFD1 or methylenetetrahydrofolate dehydrogenase 1 gene.
A study done in Canada showed that the mutation in the MTHFD1 could increase the risk of heart defects.
Caucasian mothers with rs2236225 (C, T) and rs2236225 (T, T) alleles were at an increased risk (of about 1.5-1.7 times) of having children compared to mothers with no (T) alleles.
However, one must be cautious while reading results as the studies have statistical uncertainties.
[table “98” not found /]
A part of the choline requirement of the body can be satisfied by the synthesis of phosphatidylcholine that is catalyzed by PEMT or phosphatidylethanolamine N-methyltransferase in the liver.
The polymorphisms may alter choline requirements in the PEMT gene.
The SNP rs12325817 in the promoter region of the PEMT gene, a large percentage of carriers of the C allele developed organ dysfunction when on a low choline diet.
Also, sexual differences were observed in the effect of PEMT gene rs12325817, and it is possible that the SNP alters the estrogen responsiveness of the promoter.
Unusual estrogen regulation of PEMT gene results in choline deficiency-associated liver dysfunction.
Effect on women with the following allele combination in SNP rs12325817.
The presence of C allele puts one at risk of developing organ dysfunction.
[table “99” not found /]
Source: Wikipedia
The neurotransmitter acetylcholine is synthesized from choline.
So, a deficiency of choline leads to a lack of acetylcholine.
Though our body can synthesize its choline, we need to eat choline-rich foods to maintain its optimum levels in the body.
So, inadequate dietary intake of choline is the biggest reason for the deficiency of choline and acetylcholine.
Note:
The ideal requirement of choline for everyone varies with age.
Adult men should be able to consume 550mg per day, and adult women need to consume 425mg per day.
The choline needs for women increase during pregnancy to 450mg per day and even more during breastfeeding to 550mg per day.
Acetylcholine system plays an essential role in mood swings and also contributes to mental conditions like depression.
It was found that brains of depressed individuals tend to have higher concentrations of acetylcholine.
The relationship between mood changes due to the withdrawal of smoking and acetylcholine has been the basis for studying its effect on mood changes.
Choline deficiency has many different effects on our body.
It improves brain functioning, memory, cognitive function, learning, and memory.
However, a deficiency of the substance can lead to effects such as depression, anxiety, mood disorder, and Alzheimer’s.
Yes, choline helps with weight loss. In competitive sports events, individuals are expected to gain and lose weight in a short time.
Choline supplementation helps in these situations when the athlete has to lose weight rapidly.
The reason for this is that choline plays a vital role in fat metabolism.
The inadequate consumption of choline can lead to high homocysteine and all the risks associated with hyperhomocysteinemia.
Note:
There are certain groups of people who are at an increased risk of choline deficiency. These include:
While it is essential to maintain an adequate amount of choline in the body at all times, an excessive amount of choline can be harmful too.
The harmful effects of excess choline include:
However, one can take a few precautions to avoid excessive choline intake.
Before taking choline supplements, it is highly recommended to read the quantity of choline and if in doubt, seek the advice of your doctor.
Upload your DNA raw data to Xcode Life. Our Gene Nutrition Report analyses choline needs, gluten sensitivity, lactose intolerance, vitamin needs, and 33 more such categories.
Vitamin D is responsible for bone strength in the human body.
It helps the body utilize the calcium absorbed from the diet effectively.
Some natural sources of vitamin D include sunlight and a variety of foods like fish, egg yolk, fortified dairy and grain products, etc.
Insufficient vitamin D supply causes a serious condition called vitamin D deficiency.
Approximately, 1 billion individuals worldwide, that is, nearly 15% of the world's population have this deficiency.
Most people tend to oversee the signs and fail to realize that they have this deficiency. Here is what can be looked out for:
Certain medical conditions can predispose an individual to be deficient in vitamin D levels. These include:
You may also be interested in: What do genes tell us about vitamin D requirements?
Research suggests that vitamin D deficiency is linked to many serious disorders like:
Very few food items naturally contain vitamin D. Including them in your diet would greatly help alleviate vitamin D deficiency.
Research has identified four genetic variants that are associated with vitamin D deficiency.
These genes are involved in metabolization and transportation of vitamin D in the body.
More such genetic variants inherited, the higher the risk for low vitamin D levels in the body.
Vitamin D Receptor (VDR) gene is responsible for making a protein called vitamin D receptor protein where the active form of vitamin D binds to.
Hand-picked content for you: Know your genes: VDR "The Sunshine Vitamin Gene"
rs731236 is a 3′ variant in the VDR gene.
This SNP affects a T > C methylation site, which translates to impaired absorption of vitamin D components and their transport, and results in bone weaknesses and other symptoms.
[table “97” not found /]This SNP in the VDR gene has also been linked to many other diseases like breast cancer and multiple sclerosis.
In addition, it is associated with Restless Legs Syndrome (RLS), in which there occurs an irresistible urge to move the legs.
Upload your DNA raw data to Xcode Life. Our Gene Nutrition Report analyses choline needs, gluten sensitivity, lactose intolerance, vitamin needs, and 33 more such categories.
Research estimates that 18 million Americans have gluten sensitivity. It is characterized by adverse reactions to gluten, a protein found in wheat, barley, and rye. People who are gluten sensitive may experience common symptoms like bloating, diarrhea, fatigue, headaches, etc. upon consumption of gluten. Some genes, especially the HLA family contribute to the risk of developing gluten sensitivity. According to research, People with two copies of specific genes, such as HLA-DQ7 (a form of HLA-DQ3 that's similar to HLA-DQ8), risk very strong reactions to gluten. Upon confirmation of gluten sensitivity, the best way to go forward is opting for a gluten-free diet.
Gluten is a protein that is found in grains like wheat, rye, and barley.
Some people are inherently sensitive to gluten, which makes them gluten intolerant.
Gluten sensitivity is an autoimmune disease, and celiac disease is its most severe form.
About 0.5-13% of people have a non-celiac gluten sensitivity, which is a milder form of the disease.
There are many signs that indicate one might be suffering from gluten intolerance:
Yes. One can develop gluten sensitivity anytime during their lifetime.
Sometimes people test negative for the autoimmune condition but develop it later on in their lives.
One theory that could explain this is probably the change in the composition of the intestinal bacteria in people who are genetically predisposed to gluten sensitivity.
According to statistics, there has been a 5 fold increase in the prevalence of the disease, primarily in the elderly.
The Human Leukocyte Antigen (HLA) system gene is associated with the synthesis of the Major Histocompatibility Complex (MHC), which are cell-surface proteins that are associated with the regulation of the immune system.
There are six single nucleotide polymorphisms of this gene complex; HLA DQ, HLA DQ 2.5, HLA DQ 2.2 (3 SNPs), and HLA DQ7 which have been shown to be associated with gluten intolerance.
The HLA DQ genes have been shown to be strong genetic predictors of celiac disease.
In a study conducted to assess the genetic predisposition to gluten intolerance, nearly all the patients with celiac disease had the risk allele in the HLA DQ2 and the HLA DQ8 gene, with the absence of these variants in 100% of people without celiac disease.
In another study conducted to analyze the human leukocyte antigen alleles, people with the G variant of HLA DQ, T variant of HLA DQ 2.5, G variant of HLA DQ 2.2, T variant of HLA DQ 2.2, G variant of HLA DQ 2.2, and A variant of HLA DQ7 were shown to be associated with predicting a reaction to gluten in the diet.
The Gene Nutrition Report analyzes over 15 genetic variants that contribute to the risk of gluten sensitivity.
Let’s explore the 2 outcomes with an example: HLA DQ 2.5
| TT carriers | Increased risk for gluten sensitivity |
| CC carriers | Normal risk for gluten sensitivity |
Here, the T allele contributes to an increased risk for gluten sensitivity; the C allele carriers, on the other hand, are likely to not be sensitive to gluten.
A similar analysis is performed for the other variants and an overall outcome is provided in the report.
Even if you carry the genetic markers associated with gluten sensitivity, it needs to be further confirmed by checking for symptoms.
It is important to consult with your physician and confirm gluten sensitivity before going on a gluten-free diet.
Before going for a gluten-free diet, it is important to know the foods which are high in gluten.
A gluten-free diet may sound simple - just eliminate gluten from your diet, right?
But here’s the truth: gluten is hidden in many foods where you might not expect to see it.
Locating gluten in some foods can be like trying to find a needle in a haystack.
Here’s a list of food items that are naturally gluten-free:
Despite not having any genetic markers associated with gluten sensitivity, in a few cases, other factors like lifestyle and environment can contribute to the development of this condition.
Thus, it is important to consult a physician if you observe any symptoms upon consumption of gluten.
Gluten-free food is increasingly becoming popular among people.
However, it is recommended only for those suffering from celiac disease who have no other option but to avoid the protein-containing grains.
But, if you are not gluten intolerant or sensitive, it is not advisable for you to go on a gluten-free diet.
Most gluten-free products that are available today are also stripped-off of other nutrients and therefore, are not healthy for those who can eat gluten-based foods.
Gluten sensitivity can affect hormones, especially in women over 40 who are tending towards menopause.
The unpredictability of the ovaries along with the hormones estrogen and progesterone wreck havoc in the body.
If one is gluten intolerant, the problems can increase.
This is because if one is sensitive to gluten, there are high chances that they may have an adrenal hormone imbalance.
The adrenal glands pick up on the stress levels.
Unstable sugar levels and inflammation of the digestive tract as a result of gluten intolerance cause the adrenal glands to secrete cortisol.
This leads to an increase in body fat, fatigue, and irritable mood.
Fatigue is one of the most common symptoms of celiac disease and non-celiac gluten sensitivity.
In fact, fatigue and tiredness are the symptoms that last longest, even after the individual has shifted to a gluten-free diet.
Fatigue in gluten intolerant individuals occurs due to two main reasons:
The inflammation in the digestive system due to which is unable to absorb nutrients. Gluten-allergy or sensitivity leads to diarrhea, characterized by loose, watery stools. This leads to lots of water and nutrients elimination from the body.
Dehydration is also a major cause of fatigue and tiredness in gluten intolerant people.
There are many studies that have demonstrated the effect of irritable bowels on the mood of an individual.
However, how gluten results in anxiety or depression in gluten-intolerant or gluten-sensitive individuals have not yet conclusively been proven.
Patients suffering from celiac and non-celiac forms of gluten intolerance have reported neurological symptoms such as headaches, brain fog, anxiety, depression, and peripheral neuropathy.
So, there is no doubt about gluten affecting the neurological system.
Gluten can cause other disorders like insomnia, migraines, ADHD, epilepsy, schizophrenia, bipolar disorder, and in a minute number of cases, gluten ataxia.
You can avoid the condition by moving to a strict gluten-free diet.
Yes. There are many studies that have shown the correlation between gluten intolerance in people and depression, anxiety, and other neurological syndromes.
A study conducted by Christine Zioudrou and her colleagues at the National Institute of Mental Health in 1979 found that the polypeptides contained in gluten can bind to the morphine receptors in the brain.
These receptor sites are responsible for how we feel.
But, due to the inability of available sites for morphine to bind to, it can lead to depression and mood-related disorders.
So, yes, gluten can affect one’s mood.
There is no conclusive evidence available today that links gluten sensitivity or intolerance to insomnia or sleeplessness.
However, a large majority of the people who suffer from gluten-intolerance report lack of sleep and poor sleep quality.
Due to digestive symptoms, neurological symptoms, and generalized fatigue and tiredness, most people suffer from a lack of sleep or related conditions.
There is a high incidence of UTIs reported in children with active untreated celiac diseases.
Though gluten sensitivity has similar symptoms to celiac disease, the two types of responses differ in terms of both longevity and consequences. While both cause a negative reaction to gluten, celiac disease comes with an inflammatory response, which is absent in gluten sensitivity. The negative effects in gluten sensitivity are also short-lived when compared to celiac disease.
