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Body mass index or (BMI) is an indicator of your body fat, which is calculated based on your height and weight.
This number is used to classify individuals into different groups – optimum weight, underweight, overweight, or obese.
BMI can be used as a screening test rather than a diagnostic test.
Several factors, such as age, sex, disease, genetics, and lifestyle, affect BMI measurements, and thus, normative standards must be applied for specific groups and individuals.
Both high and low BMI can cause health issues. BMI has proven to be a very useful tool to screen for weight problems in both adults and children. However, it does come with a few caveats:
1. BMI does not furnish information such as the mass of fat in different regions of the body.
2. BMI tends to overestimate the amount of body fat in people who are very muscular - that is, it does not differentiate between lean body mass and body fat mass.
3. BMI may also underestimate the amount of body fat in older adults and other people who have lost muscle mass.
To calculate the BMI using the metric system, you need to divide your weight (in kilograms) by the square of your height (in meters):
WEIGHT(Kg) / [HEIGHT(meters)]^2
Since height is usually measured in centimeters, the formula can be written as:
[WEIGHT(Kg) / HEIGHT (cm)/ HEIGHT(cm)] x 10,000
To calculate the BMI in the English system, the formula is:
WEIGHT(lb) / [HEIGHT(in)]^2 x 703
Before the BMI calculation, the weight needs to be converted into decimal values in case it is given in terms of ounces.
In order to calculate an individual’s BMI, his/her weight(in kgs) must be divided by the square of his/her height(in meters).
Based on the above-mentioned calculation, individuals are categorized as:
- <18.5: Underweight
- 18.5 to 25: Normal
- 25 to 30: Overweight
- 30 or higher: Obese
Based on BMI, obese individuals are further classified as:
- 30 to 35: Mild obesity
- 35 to 40: Moderate obesity
- 40 or higher: Extreme or severe obesity
Unlike in the case of adults, BMI measurements during childhood and adolescence take age and sex into consideration. The BMI is calculated the same way by measuring height and weight. This is then plotted on a sex and age-specific chart. This will indicate whether the child’s weight is within a healthy range.
- Below the 5th percentile: Underweight
- 5th percentile to less than the 85th percentile: Healthy weight
- 85th to less than the 95th percentile: Overweight
- Equal to or greater than the 95th percentile: Obesity
FTO or Fat mass and obesity-associated gene, as the name suggests, is linked to body weight. It contains instructions for producing a protein known as alpha-ketoglutarate-dependent dioxygenase FTO.
The FTO gene is one of the most researched genes for obesity.
rs9939609
rs9939609 is an SNP in the FTO gene. It has been linked to an increase in total body fat levels. According to a study conducted, the presence of the AA allele in this SNP has been shown to contribute to obesity and increased BMI, irrespective of how the adipose (fat) tissue distribution is.
Factors influencing an individual’s BMI, like insulin sensitivity and plasma cholesterol levels, are also associated with the SNP rs9939609.
The BDNF gene contains instructions to produce the protein by Brain-Derived Neurotrophic Factor. This protein is found in the brain and spinal cord. It is especially found in the regions of the brain that control eating, drinking, and body weight. Hence, this protein influences all of these functions.
rs6252
rs6265, also known as Val66Met, is a Single Nucleotide Polymorphism (SNP) in the BDNF gene. A study carried out a detailed examination of eating behavior in persons with different Val66Met types (Val-Val or GG, Val-Met or AG, and Met-Met or AA). It was discovered that people who have the Met-Met (AA) type had a lower BMI than those with the Val-Met (AG) or the Val-Val (GG) genotype.
Certain factors can predispose you to a higher BMI. The good news is that most of these factors are modifiable and can be worked around to achieve the ideal BMI.
Adults who have a normal BMI often start to gain weight in young adulthood and continue to gain weight until they are ages 60 to 65. In addition, children who have obesity are more likely to have obesity as adults.
Women are likely to accumulate fat near their hips and buttock areas. Men build up fat around their abdomen (belly) region.
Women tend to build up fat in their hips and buttocks. Extra fat, particularly if it is around the abdomen, may put people at risk of health problems even if they have a normal weight.
In American adults, the prevalence of obesity is the highest in African Americans, followed by Hispanics/Latinos, then Caucasians. This is true for men and women.
Needless to say, dietary habits influence your body weight. High-calorie and high-sugar foods increase your risk for overweight and obesity.
Other factors that influence your BMI include your levels of physical activity, your work environment, and your family habits and culture.
High BMI and obesity can increase the risk of many chronic health conditions, including:
- High blood pressure
- Type 2 diabetes
- Liver disease
- Osteoarthritis
- Cardiovascular disease
- Musculoskeletal problems
Being underweight and have insufficient fat in your body can also lead to health complications like:
- Anemia
- Malnutrition
- Bone loss and osteoporosis
- Decreased immune function
One of the prime reasons for this is that BMI doesn’t differentiate between muscle and fat.
It may not be accurate, especially if you are in one of the following groups:
Athletes: Athletes tend to have higher bone mass and lean muscle mass. As a result, they may have higher BMI.
But this increased lean muscle mass can actually be healthy as it helps boost metabolism and prevent heart diseases and diabetes.
Pregnant or breastfeeding women: Most of the weight gain during pregnancy is to provide nourishment for the growing fetus and is usually not an indication of bad health or obesity.
Older people: In people who are 65 or older, a BMI of less than 23 is associated with health risks. The ideal BMI for this age group is considered to be 27.
Alternative Ways To Measure Body Fat
- Waist circumference
- Waist to height ratio
- Body fat percentage
- Waist to hip ratio
https://pubmed.ncbi.nlm.nih.gov/29466028/
https://medlineplus.gov/genetics/gene/bdnf/
https://pubmed.ncbi.nlm.nih.gov/16707914/
https://pubmed.ncbi.nlm.nih.gov/27272580/
https://pubmed.ncbi.nlm.nih.gov/22805182/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/
https://pdfs.semanticscholar.org/449a/cc928759c8dab3abbed7d227dfbb4836ef43.pdf
Nicotine is a nitrogen-containing chemical and is a highly addictive substance. It is mainly found in tobacco and is primarily consumed by inhaling the smoke of tobacco cigarettes. Nicotine produces ‘pleasurable and pleasing’ effects on the brain. With regular smoking, you tend to get used to these positive feelings. Going without a smoke can make you experience unwanted effects - this indicates nicotine dependence.
According to the CDC, smoking is the leading cause of preventable death in the U.S. A study even suggests the smoking is responsible for 1 in every 5 deaths in the U.S..
## Symptoms of Nicotine Dependence
The symptoms vary amongst individuals and also differ based on the level of dependence. Some signs to watch out for include:
- A history of at least one unsuccessful attempt to quit smoking
- Withdrawal symptoms like irritability, mood swings, insomnia, restlessness, increased hunger, and anxiety
- Social withdrawal - an unwillingness to participate in any activities or go to any places that discourage smoking.
The addictive quality of nicotine is what causes nicotine dependence. Nicotine triggers the release of the happy hormone, dopamine. This pleasure response is what smokers chase after. Smoking also increases the heart rate, which in turn boosts the noradrenaline hormone. The increased hormone levels enhance mood and concentration.
People who smoke nicotine start craving the dopamine rush. When they abstain from smoking for a few hours, the hormone levels start to drop, and they start to experience undesired effects like irritability and anxiety.
Nicotiana tabacum is the type of nicotine found in tobacco plants. The tobacco plant has been used for its medicinal benefits for at least 200 years.
“It is thought that Christopher Columbus, while exploring America for the first time, discovered tobacco.
Using tobacco for smoking started and spread rapidly over the 1600s. When it was introduced in Europe, some saw its medicinal purpose, while others viewed it as a toxic, addictive substance.
Tobacco usage exploded when cigarette-making machines were introduced in the 1880s. Only in 1964, a study established a link between smoking and heart and lung cancer was published. 30 years later, in 1994, the U.S. FDA recognized nicotine as a drug with addictive properties. Finally, only in 2009, the Supreme Court granted the FDA control to establish some nicotine regulations.
A person may have smoked cigarettes in his youth and would’ve had no trouble stopping it after. Another person may enjoy recreational smoke but not feel the need to smoke a few every day. Yet another person continues to smoke a pack a day and cannot seem to quit this habit.
So, what contributes to these differences in smoking patterns? Why are the pleasure-inducing effects of nicotine evident in some and not in others?
Some studies have revealed that the differences in response to nicotine can be attributed to changes in some genes involved in the production of receptors to which nicotine binds to.
Let’s dilute this further. Nicotine has a similar structure to the neurotransmitter, acetylcholine. Acetylcholine is known to influence memory, arousal, attention, and mood. Nicotine binds to a type of acetylcholine receptors called the nicotine acetylcholine receptors or nAch. nAch receptor has 5 subunits. These subunits are produced by certain genes. Any changes in these genes can alter the structure of the subunits, which in turn can alter the nAch structure. These alterations modify how you respond to nicotine.
The CHRNA5 gene contains instructions for producing the α5 subunit of the nAch receptor. Certain changes or mutations in this gene alter the α5 subunit and makes the nAch receptor channels more/less sensitive to nicotine.
rs16969968
rs16969968 is an SNP in the CHRNA5 gene. It influences the pleasurable effects of nicotine. The A allele has been associated with “enhanced pleasurable responses” to a person’s first cigarette. The A allele carriers are at an increased risk for nicotine addiction, compared to the G allele carriers.
Interestingly, the A allele has also been associated with lower risk for cocaine dependence!
The CHRNB3 gene contains instructions for producing the β3 subunit of the nAch receptor. This gene has been identified to predispose an individual to nicotine addiction.
rs10958726
rs10958726 is an SNP in the CHRNB3 gene. The T allele of this SNP has been associated with increased risk of nicotine dependence.
Several other genes like CHRNG, CHRNA4, CYP2B6, and FMO also influence the risk of nicotine dependence.
Age: According to a study, the chances of developing nicotine dependence is higher when the age of onset of smoking is before 21, especially between 18-20 years.
Peers: People who grow up with smoking parents or spend more time around friends who smoke are more likely to get into the habit of smoking and may eventually develop nicotine addiction.
Substance usage: People who consume alcohol or drugs are more likely to become nicotine dependent. The reverse relationship is also true! In fact, according to a study conducted to evaluate concurrent use of alcohol and cigarettes, approximately one-third of current drinkers smoked, whereas approximately 95 percent of current smokers used alcohol.
Mental illness: People with mental troubles like depression, PTSD, or schizophrenia are more likely to be smokers than other people. A study that looked at depression and nicotine dependence from adolescence to young adulthood concluded that depression is a prominent risk factor for nicotine dependence, and the adolescent and youth population exhibiting depression symptoms constitute an important group that requires smoking intervention.
Mental illness: People with mental troubles like depression, PTSD, or schizophrenia are more likely to be smokers than other people. A study that looked at depression and nicotine dependence from adolescence to young adulthood concluded that depression is a prominent risk factor for nicotine dependence, and the adolescent and youth population exhibiting depression symptoms constitute an important group that requires smoking intervention.
Using tobacco can lead to grave health complications. Nicotine dependence has been tied to increased risk of various health conditions.
Tobacco smoking, to date, remains the most established contributor to lung carcinogenesis or lung cancer. Recent studies suggest that nicotine, in small quantities, accelerates cell growth and in large quantities becomes toxic to cells. Nicotine also decreases the levels of CHK2, a protein that acts as a tumor suppressor. Further, it lowers the effects of anti-cancer treatments. Smoking contributes to 30% of all deaths due to cancer!
Cigarette smoking remains the leading cause of COPD in the U.S. A CDC analysis revealed that the prevalence of COPD in adults was 15.2% among current cigarette smokers, compared to 2.8% among adults who never smoked!
Smoking causes damage to the heart and blood vessels. It also alters your blood chemistry, contributing to plaque build-up. In the U.S., smoking accounted for 33% of all deaths caused due to cardiovascular diseases.
Research shows that nicotine influences the activity of pancreas. The usage of nicotine leads to decreased production of insulin by the pancreas. Thus, the blood sugar levels are poorly regulated, leading to diabetes. Smokers with diabetes may require higher doses of insulin to keep their blood sugar levels in check.
Tobacco smoking during pregnancy increases the risk of both morbidities and mortality of newborns. Nicotine damages the developing lungs and brain of the fetus. Common birth defects caused due to nicotine are cleft lip and cleft palate. Nicotine Replacement Therapy (NRT) has been suggested for pregnant women who are unable to quit smoking. However, the safety of NRT to the developing fetus has not been well-documented yet.
Nicotine withdrawal is the set of symptoms one experiences upon stopping tobacco usage. It can start as early as 30 minutes from the last usage. The range and severity of symptoms can depend on how long the person has been smoking and how often they have smoked. Some symptoms include:
- Increased craving for nicotine
- Increased hunger and appetite
- Mood swings
- Sweating
- Nausea and vomiting
- Tingling feelings in hands and feet
- Headaches
- Anxiety
- Depression
- Difficulty in concentrating
- Insomnia
Owing to the withdrawal symptoms, quitting smoking can be very challenging. The following are the basics of any de-addiction program which can help you overcome nicotine addiction.
- Staying away from triggers
- Support of friends and family
- Other support groups
- Web-based programs
There are also other specific ways that can help you gradually become nicotine-independent.
It is the process of administering the nicotine that your brain demands in a safer way by avoiding all the other harmful substances present in cigarettes. This also provides relief from the withdrawal symptoms. NRT supplies lower doses of nicotine at slower rates. Some of the commonly available NRTs include:
- Nicotine gums
- Nicotine patches
- Nicotine nasal spray
- Nicotine inhaler
- Nicotine lozenges
All of these are generally available over the counter and do not require prescriptions.
There are certain medications available that do not contain nicotine but are designed to produce the same effects of nicotine on the brain. They help decrease cravings and alleviate other withdrawal symptoms. Some examples of these medications include Chantix and Zyban.
Important note
In 2009, the FDA mandated the makers of such medications to put a black box, warning the users about the possible dangerous psychological effects, including agitation, depression, and suicidal thoughts.
CBT trains smokers to cope with the symptoms of withdrawal. CBT has known to achieve twice the success rate when it comes to quitting smoking (compared to people who didn’t receive CBT).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2928221/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2928221/
https://www.ncbi.nlm.nih.gov/pubmed/18783506?dopt=Abstract
https://www.snpedia.com/index.php/Rs16969968
https://www.ncbi.nlm.nih.gov/pubmed/18519132?dopt=Abstract
https://www.ncbi.nlm.nih.gov/snp/rs10958726
https://www.cdc.gov/pcd/issues/2020/19_0176.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1931414/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4314348/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553893/
https://www.cdc.gov/mmwr/volumes/68/wr/mm6824a1.htm
https://www.ncbi.nlm.nih.gov/books/NBK53012/
https://www.sciencedaily.com/releases/2019/10/191016131214.htm
https://medlineplus.gov/ency/article/007438.htm
The traditional Mediterranean diet includes the healthy diet followed by people from countries bordering the Mediterranean Sea, including Italy, Greece, France, Spain, and several other countries in the 1960s. The Mediterranean diet proposed now is inspired by the traditional dietary pattern followed in these countries.
The modern Mediterranean diet is recommended by the Dietary Guidelines for Americans as one of the healthy eating plans that can promote heart health and help prevent chronic disease. This diet is recognized as a healthy and sustainable dietary eating pattern by the World Health Organization.
The term “Mediterranean diet” is generic. There is no one standard Mediterranean diet. It differs in each country that lies on the borders of the Mediterranean Sea. There are some common factors in all the different eating styles that are considered typical of this diet.
This diet is high in vegetables, fruits, whole grains, nuts, seeds, and olive oil. Dairy products, eggs, fish, and poultry are included in low to moderate amounts. Meals are mainly built around minimally processed plant-based foods. Healthy fats, including olive oil, fatty fish like mackerel, are also included. Red meat is not very common. A glass of red wine along with family and friends is also a common feature of this diet.
Genes can affect the way your body adapts to this diet. People with certain variants of the FTO gene respond differently to the Meditteranean diet and have more weight loss compared to normal.
The FTOgene carries instructions for the production of the Fat Mass and Obesity-Associated protein. Variations in this gene have been linked to obesity, diabetes.
rs9939609
rs9939609is an SNP in the FTO gene. Generally, carriers of the A allele have an increased risk of obesity and higher weight gain, and carriers of the TT genotype have a lower risk of obesity and weight gain. A study done with high cardiovascular risk subjects aged 55-80 reported that a 3-year intervention with the Mediterranean style diet resulted in individuals with the A allele having a lower body weight gain compared to those with the TT genotype.
A study done in the North American region of Canada analyzed the factors influencing the dietary response to a Mediterranean diet intervention mainly in women. Some of them include:
Having children: Women without children followed the dietary advice more closely when compared to women with children.
Shopping habits: Women who planned their food purchases in the beginning based on weekly discounts followed the dietary advice more closely.
High-risk populations, individuals at higher risk of heart diseases or other conditions were found to follow the diet better compared to healthy individuals.
Food preferences of other family members
Motivation: Attending a group session or talking to a nutritionist about following the diet can be useful.
There is no hard and fast rule with the Mediterranean diet. Various eating styles influence this diet. It basically includes minimally processed plant-based foods, a source of healthy fats, a reduced amount of red meat, and low amounts of added sugar.
Below is a list of what foods you can include as part of this diet and what to avoid. This is not an exhaustive list. There are several sources that give you a sample plan of the Mediterranean diet and walk you through it.
What to include
- Fish and seafood twice a week
- Fruits and vegetables
- Legumes
- Nuts and seeds
- Whole grains
- Eggs
- Dairy
- Healthy fats like olive oil
- Herbs and spices to add flavor
- Moderate amounts of red wine instead of other liquor (This is not mandatory, people who suffer from alcoholism can avoid it.)
- More amount of fluids like water
What to avoid
- Beverages with added sugar
- Processed food, including processed meat
- Refined grains
- Refined oil that is a source of unhealthy fat
- Food items that are high-fat and high-sugar
Sample diet plan:
1. https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194
2. https://www.healthline.com/nutrition/mediterranean-diet-meal-plan#sample-menu
3. https://www.medicalnewstoday.com/articles/324221
https://www.healthline.com/nutrition/mediterranean-diet-meal-plan
https://pubmed.ncbi.nlm.nih.gov/19918250/
https://www.sciencedaily.com/terms/mediterranean_diet.htm
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
https://academic.oup.com/her/article/22/5/718/567843
Alcohol dependence is also referred to as alcoholism or alcohol use disorder(AUD). Your body becomes dependent on alcohol when you consume too much alcohol over a period of time. Your body becomes addicted to alcohol, and you end up having severe withdrawal symptoms without it. Alcohol becomes an important thing in your life. This results in alcohol use disorder.
This pattern of alcohol use results in problems with controlling the amount you drink, being preoccupied with alcohol, continuing to drink even after it causes problems and affects body functioning. More amount of alcohol would be needed to produce the same effect in your body compared to before.
Alcohol abuse is a health and safety risk. Severe alcohol abuse that causes repeated distress and problems with body functioning daily is likely to be AUD. Alcohol abuse refers to the milder version of AUD. A person with AUD will not be able to control or stop drinking even though it’s causing severe problems in their life. They lose control of your drinking.
The exact cause of AUD is not known. When you continuously drink a lot over a period of time, chemical changes in the brain increase the pleasurable feelings that you get when you drink alcohol. You start to drink often because of these feelings. After a point in time, the pleasurable feelings may decrease, but you may find it very hard to stop drinking. This is to prevent withdrawal symptoms that may be dangerous. There is a genetic component also involved.
AUD may be mild or severe symptoms based on the amount you drink and the number of symptoms you experience. Behavioral changes and physical outcomes are commonly observed in alcohol dependence. These include
Withdrawal symptoms include
The ADH1B genecarries instructions for the production of a protein called Alcohol dehydrogenase 1 B. This enzyme is involved in the metabolism of a wide variety of compounds, including ethanol, retinol, and others. This protein, along with two other similar proteins, is important for the breakdown of ethanol. Changes in this gene can affect the efficiency of ethanol breakdown.
rs1229984
rs1229984 is a single nucleotide polymorphism or SNP in the ADH1B gene. Carriers of the T allele are found to have a decreased ability to metabolize alcohol and risk for increased alcohol consumption. Carries of the CC genotype are found to have a reduced risk of alcohol dependence.
rs1789891
rs1789891 is an SNP found in the ADH gene cluster. This cluster contains genes that encode various subunits of the alcohol dehydrogenase enzymes including ADH1A, ADH1B, ADH1C. This SNP is located between the ADH1B and ADH1C genes. The A allele is the risk allele and people with this allele are at a higher risk of developing alcohol dependence. People with the CC genotype are at a reduced risk of alcohol dependence.
Apart from genetics, there are certain factors that can increase your risk of developing this disease. These include
Number of drinks
More than 15 drinks per week for males and 12 drinks per week for females increase the risk of alcohol dependence. Binge drinking can also lead to AUD. More than 5 drinks a day, at least once a week, is termed binge drinking.
Age
People who begin drinking continuously at an early age are at an increased risk.
Mental Health
People with mental health problems such as high levels of stress, depression, anxiety, schizophrenia, or bipolar disorder are more prone to having problems with alcohol use. People with a history of trauma are also at an increased risk.
Bariatric Surgery
Studies show that bariatric surgery, commonly called gastric bypass surgery, can increase the risk of developing alcohol dependence or relapsing after recovery.
Social and cultural factors
Peer pressure, family members who have AUD or drink regularly, can affect the amount you drink and increase your risk of developing alcohol dependence.
AUD doesn’t happen overnight. This disorder develops gradually over time. AUD can cause severe and long-lasting damage to the liver. Due to increased alcohol intake, the liver finds it harder to filter all the alcohol and other toxins from the blood. This can lead to liver disease like cirrhosis and other complications, including heart problems, digestive problems, eye problems, and decreased immunity. It can lead to internal bleeding in the gastrointestinal tract, increase the severity of mental health problems, and high blood pressure. It can also affect the central nervous system and create problems with speech, muscle coordination, and vital centers of the brain.
Diagnosing signs and symptoms at an early stage makes it easier to manage and cure the disorder.
Self-test
If you think you might be at risk of developing this disorder, the National Council on Alcoholism and Drug Dependenceand AlcoholScreening.org have comprehensive self-tests. These can help you assess if you’re addicted.
It is advisable to consult a doctor also if you think your drinking is out of control. Your doctor can give you a professional diagnosis and help you manage the symptoms.
Treatment
Things you can do on your own
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3860472/
https://www.healthline.com/health/alcoholism/basics
https://www.mayoclinic.org/diseases-conditions/alcohol-use-disorder/symptoms-causes/syc-20369243
https://www.webmd.com/mental-health/addiction/what-is-alcohol-abuse#1
https://pubmed.ncbi.nlm.nih.gov/21968928/
https://pubmed.ncbi.nlm.nih.gov/24166409/
https://pubmed.ncbi.nlm.nih.gov/29058369/
Lycopene is a carotenoid that gives bright red and pink fruits and vegetables their characteristic color. Carotenoids are pigments found in various plants, bacteria, algae, and fungi. They are responsible for producing the colors in these organisms.
Lycopene is not synthesized in the human body. It needs to be supplemented through diet. Lycopene has been linked to many health benefits, including reducing the risk of some cancers, maintenance of heart health. It also has antioxidant properties. The various health benefits of lycopene are discussed below.
The most common dietary source of lycopene is tomatoes. Lycopene is also found in watermelon, grapefruit, guava, red oranges, and apricots.
Currently, there is no definitive daily recommended intake for lycopene.
Studies show that changes in certain genes can affect lycopene levels in the body. Two genes that affect lycopene levels are mentioned below.
The SCARB1 gene carries instructions for the production of a cholesterol membrane transporter called scavenger receptor class B type I. It functions as a receptor for high-density lipoproteins (good cholesterol). This mainly mediates the transport of cholesterol from tissues to the liver. Changes in this gene can affect concentrations of vitamin E, provitamin A carotenoids, and lycopene.
rs1672879
rs1672879 is a single nucleotide polymorphism or SNP in the SCARB1 gene. A study reported that the G allele resulted in decreased lycopene concentration in postmenopausal women. The results of the study show that each additional G allele decreases lycopene concentrations by 12% in African-Americans, 20% in Hispanic Americans, and 9% in European Americans.
The SETD7 gene carries instructions for the production of an enzyme called SET Domain Containing 7, Histone Lysine Methyltransferase. This enzyme may be related to prostate cancer. Changes in this gene are found to affect lycopene levels.
rs7680948
rs7680948 is an SNP in the SETD7 gene, which is significantly associated with serum lycopene concentrations. Each copy of the A allele resulted in an 8.6 µg/dL decrease in serum lycopene levels. This SNP was found to account for a 9.3% variation in lycopene levels.
Herbs and supplements
Supplements like beta-carotene, calcium, and lutein can decrease the amount of lycopene absorbed by the gut. Lycopene taken together with herbs and supplements that slow down blood clotting can increase the risk of bleeding. Olestra, a fat substitute is found to lower serum lycopene levels
Alcohol
Chronic and excessive alcohol consumption can interfere with lycopene and decrease its effectiveness.
Diet
Lycopene is a fat-soluble substance. Diets very low in fat can lead to impaired lycopene status.
Health conditions
Health conditions like Crohn’s disease, celiac diseases that interfere with fat absorption can also lead to impaired lycopene status.
Low levels of lycopene can make the body more susceptible to tissue damage due to oxidative stress caused by free radicals. This can lead to the development of several oxidative damage-related conditions like some cancers, cardiovascular diseases, Alzheimer’s, and diabetes.
Very high levels of lycopene can lead to lycopenodermia, a condition that causes skin discoloration.
High levels of lycopene may not be suitable for pregnant and breastfeeding women and people who take low blood pressure medication.
The best way to consume lycopene is by including lycopene-rich food sources in your diet.
Most fruits and vegetables that are pink or red in color contain lycopene. These include:
- Tomatoes, the riper the tomato, the more lycopene it contains
- Guava
- Watermelon
- Papaya
- Pink grapefruit
- Red peppers
- Red cabbage
- Carrots
- Asparagus and Mango (has little amounts even though it is not red or pink in color)
Tomato puree, ketchup, sundried tomatoes, and canned tomatoes are also good sources of lycopene. Heating and cooking actually increases levels of lycopene and makes it more bioavailable for consumption.
There are certain lycopene supplements available in the market. Talk to your doctor before including more lycopene in your diet or taking supplements to avoid potential interaction with other medicines or supplements.
https://pubmed.ncbi.nlm.nih.gov/20394143/
https://www.healthline.com/nutrition/lycopene
https://www.webmd.com/vitamins/ai/ingredientmono-554/lycopene
https://www.verywellhealth.com/lycopene-health-benefits-4684446
https://pubmed.ncbi.nlm.nih.gov/25644336/
https://pubmed.ncbi.nlm.nih.gov/26861389/
https://medlineplus.gov/druginfo/natural/554.html#Safety
Caffeine is one of the most popular psychostimulants legally consumed. Psychostimulants are substances that alter the mood and behavior of a person.
Caffeine is majorly present in coffee, tea, energy drinks, and chocolates.
Caffeine produces a small rise in dopamine levels in the brain. Dopamine is called the happy hormone. This is why you feel ‘happy/good’ when you drink a cup of coffee or tea.
While some individuals feel active, happy, and energetic after consuming caffeine, others feel anxious, uncomfortable, and stressed.
The difference lies in how your body metabolizes caffeine. Metabolism is the process of converting the food you eat into energy.
When you consume caffeine, it enters the bloodstream through your mouth, throat, and stomach. The tissues that line your blood vessels, skin, and organs let caffeine pass through quite easily.
It takes just a few minutes for the caffeine to be fully absorbed by the human body. The peak levels of caffeine in the plasma are reached in just 30 minutes.
The liver breaks down caffeine with the help of certain enzymes.
Half-life is the amount of time it takes for caffeine to be reduced to half its initial levels. The half-life of caffeine is about 4 hours. The half-life can increase or decrease depending on both genetic and non-genetic factors.
Caffeine easily crosses the blood-brain barrier. The structure of caffeine is similar to that of adenosine. Adenosine helps the brain relax and sleep. Adenosine receptors usually absorb adenosine. Caffeine attaches itself to the adenosine receptors. This prevents adenosine from acting and keeps people active and fatigue-less.
People develop a better tolerance for caffeine when they consume it regularly.
Apart from developed tolerance, other factors like genetics, age, lifestyle, and diet also affect the rate of metabolism of caffeine.
The CYP1A2 gene produces the CYP1A2 enzyme. This is responsible for breaking down drugs, hormones, and other chemicals in the body to help retain essential parts and eliminate waste.
This enzyme plays an important role in caffeine metabolism. There are a few types of variations in this gene that affects how your body responds to caffeine.
rs762551 of CYP1A2 Gene and Caffeine Metabolism
The rs762551 SNP is the most discussed variation in the CYP1A2 gene. The AA genotype of this SNP is associated with faster metabolism of caffeine. Individuals with the AA genotype process caffeine quickly and may not experience the negative side-effects of caffeine consumption.
Both the AC genotype and the CC genotype individuals are slow metabolizers. They experience the unpleasant side effects of caffeine consumption, and their bodies process caffeine very slowly.
rs11854147 of CYP1A2 Gene and Caffeine Metabolism
Another SNP that causes an increase/decrease in caffeine metabolism is the rs11854147. Those with the CC genotype metabolize caffeine very rapidly and may not be affected by the negative effects of caffeine consumption.
The CT and the TT genotype individuals are slow metabolizers. They may be prone to the side-effects of caffeine consumption.
Liver diseases - Many studies relate liver diseases to lowered caffeine metabolism. People with liver diseases like liver cirrhosis, hepatitis B, or hepatitis C have lowered plasma clearance rates of caffeine. The more severe your liver disease is the lower the caffeine metabolism rate.
Weight - Caffeine metabolism also depends on body weight. Leaner individuals can increase their calories burnt by 30% when compared to overweight individuals (increase calories burnt by 10%) when they consume caffeine.
Diet - Few types of foods increase or decrease caffeine clearance in the body. Eating such food before you consume caffeine can make changes in caffeine metabolism.
Grapefruit decreases caffeine clearance by about 23%
Broccoli increases caffeine clearance in the plasma
Fruits and vegetables rich in flavonoid affects caffeine metabolism rates
Smoking - Smoking clears caffeine from the body very quickly. Smokers have very high caffeine metabolism rates and can usually handle high amounts of caffeine easily.
Some smokers have almost two times caffeine metabolism rates than non-smokers.
Pregnancy - During the third trimester, the enzyme that helps in caffeine metabolism reduces, increasing the half-life of caffeine. Your body processes caffeine very slowly until delivery, and the metabolism gets better after the child is born.
Medications - Drugs like Ephedrine are recommended to speed up the nervous system. Ephedrine and caffeine can work together and cause extreme jitters, nervousness, and anxiety. Similarly, certain antibiotics and estrogen pills can alter caffeine metabolism and need to be consumed with caution.
For slow caffeine metabolizers, it takes longer for caffeine to pass through the body, and hence the effects of caffeine are more. Such individuals have to restrict their caffeine intake. Here are some of the effects of slow caffeine metabolism.
-Insomnia
-Anxiety
-Digestive troubles
-Upset stomach
-Increased caffeine intake increases the risk of high blood pressure and heart attacks
For rapid/fast caffeine metabolizers, the caffeine in the body quickly passes through the system. They are hence not affected by the side-effects of caffeine like slow metabolizers. Here are the effects of rapid caffeine metabolism.
-Increased weight loss
-Improved energy levels
-Improved physical performance
-Lowered risks of type II diabetes
-Improved mood and mental state
With time, people can identify the amounts of caffeine that they are comfortable with.
Start with smaller doses and keep a note of how you feel after you consume caffeinated drinks and beverages.’ Self-regulation works well in preventing caffeine overdose.
-It is very important you understand how your body processes caffeine. Get your genetic testing done to see if your genes affect the way your body deals with caffeine. If so, increase/decrease your caffeine intake accordingly.
-If your body handles caffeine normally, then do not go beyond the generally recommended levels. Do understand that packaged energy drinks, coffees, and flavored teas all have excess sugar along with caffeine. This is further unhealthy for your body.
-If you are hypersensitive to caffeine, try consuming less than 100 mg of caffeine a day to prevent ruining your metabolic system.
-For those whose bodies process caffeine very slowly, spacing out caffeine intake helps prevent overdoses.
-Staying physically fit, keeping your body hydrated, and eating healthy and fresh produce are all ways to improve your general metabolism. This ensures you can handle caffeine better.
https://archives.drugabuse.gov/blog/post/caffeine-really-addictive
https://pubmed.ncbi.nlm.nih.gov/22302887/
https://medium.com/@viterenergy/3-ways-caffeine-boosts-your-metabolism-d64208b7fbb1
https://www.hsph.harvard.edu/nutritionsource/caffeine/
https://www.caffeineinformer.com/caffeine-metabolism
https://www.coffeeandhealth.org/topic-overview/caffeine-and-metabolism/
https://www.healthline.com/nutrition/caffeine-addiction#TOC_TITLE_HDR_9
https://www.mhc.wa.gov.au/media/1223/caffeine-the-facts-booklet.pdf"
Lactose is a healthy carbohydrate commonly available in milk and milk products. It has two simpler sugar units, namely glucose and galactose. Lactose improves the absorption of calcium, which is essential for your bone health. Additionally, lactose is the only source of galactose, a simple sugar that is necessary for good brain function and a healthy immune system.
Lactose intolerance occurs when lactose is not digested well by our digestive system, due to reduced or non-production of Lactase enzymes.
When we say that the food is digested in our stomach, what we mean is that the food we ate is broken down into smaller pieces so that the body can absorb them. The smaller “pieces” not only mean the physical chewing of food, but also the chemical breaking of food by the enzymes in our body.
One such enzyme is lactase,which is responsible for breaking down lactose molecules. Any deficiency in this enzyme would prevent lactose from being digested, thereby causing lactose intolerance.
When lactose intolerant people consume dairy products, they’re usually faced with unpleasant gastrointestinal (stomach and intestines) symptoms. Some of the symptoms that occur immediately include:
Throughout the animal kingdom, only infants were are to digest lactose, and as they grow, their bodies slow down or stop producing lactase enzymes. In other words, all animals are lactose intolerant. Humans are the only exception to this.
Around 8,000 years ago in what's now Turkey — just when humans were starting to milk newly domesticated cows, goats, and sheep — changes in the gene responsible for producing lactase appeared more frequently. This is how adult lactose tolerance developed in humans. But of course, not the entire population was lactose tolerant, only a few individuals developed this beneficial mutation and as they produced children, they spread the lactose tolerant genes.
But how did lactose tolerance continue to prevail?
An evolutionary geneticist, Mark Thomas, seems to think that it is the combination of famine and 'deadly diarrhea.' In times of famine, where the crops failed, the consumption of milk probably increased.
While it may just cause some gastrointestinal disturbances in the intolerant, it can be deadly for the malnourished.
So, the lactose tolerant individuals had a better survival advantage at this time and were more likely to pass on the gene that ensured the ability to consume dairy.
The LCT gene is responsible for producing the lactase enzyme, which degrades the lactose molecules. This LCT gene is controlled by another gene, the MCM6.
Located inside the long arm of chromosome 2, the MCM6 gene plays a governing role in our ability to digest milk products. A specific portion of the MCM6 gene - known as a regulatory element - helps control the activity (expression) of the LCT gene, thus influencing how much lactase is produced.
rs4988235
Also known as "C/T(-13910)" or just 13910T, rs4988235 is located in the MCM6 gene. However, it exerts its influence on the lactase-producing-LCT gene. The T allele of rs4988235 is the more common allele and enables the lactase enzyme production. So people who have the T allele are likely to be lactose persistent or lactose tolerant. The lactase activity is more in people with two T alleles than with one.
Lactose intolerance due to a deficiency of lactase enzyme in certain LCT gene types (genetic) is referred to as primary lactose intolerance. Secondary lactose intolerance, on the other hand, is caused by any illness or injuries. Any such conditions might affect your small intestine and lead to a reduction in lactase secretion. Celiac disease and Crohn’s disease are the two most common intestinal diseases linked to low lactase secretion.
Answering this question also partially solves the mystery of why, for some, the genetic tests indicate lactose intolerance, despite them being able to consume dairy products without any issues.
Let’s take an example of a person who has been following a vegan lifestyle for a while. A vegan diet is dairy-free, hence no need for Lactase enzyme in the body. However, after a few years on a vegan diet, reintroducing dairy products in his/her diet is giving him/her digestive problems. So, what could have happened?
The cells that produce the enzyme to digest lactose (lactase) are present in the intestines and are few in number. When a person goes off-dairy for a while, there’s basically no work for these cells, and they temporarily disappear. When dairy is introduced back into the diet, the person may exhibit lactose intolerance for a while till these cells reappear.
Another factor that could explain this is our gut flora - the millions of bacteria present in our digestive tract. Some of these bacteria may help in breaking down lactose molecules. A diet that includes dairy products will offer a survival advantage to the bacteria that can digest lactose and will let them flourish better. On the other hand, these bacteria will not thrive for long when dairy is removed from the diet. When reintroducing dairy products, due to the lack of lactose-digesting-bacteria, the person may experience temporary lactose intolerance.
Gut bacteria is also the reason why many lactose-intolerant individuals can still consume up to a cup of milk per day.
If lactose-digesting bacteria dominate your gut flora, you may even be able to stick to a normal diet (that includes dairy) even if your gene does not produce lactase!
In fact, introducing some ‘good bacteria’ (with the ability to digest lactose) has been studied to improve and provide relief from lactose intolerance symptoms.
The incidence of lactose intolerance varies among different population groups. The population that’s the most affected with lactose intolerance is the East Asian descent, with 70-100% of the people affected.
On the other end is North European descent LI has a 18-26% incidence. Their long-standing dependence on unfermented dairy products indicates that the European ancestors have depended on dairy farming and passed on the specific gene type that produces lactase.
Ethnicity also influences the age of onset of lactose intolerance.
Lactose intolerance in infancy is the most common in Finland - 1 in 60,000 newborns affected. In caucasians, intolerance develops in children older than five years. In African Americans, most children become intolerant by the age of two years.
A lactose-free diet is the best way to combat lactose intolerance. But before eliminating lactose from your diet, it is important to test your extent of intolerance. Research suggests that many people can have a cup of milk every day (12 grams of lactose) without any or very mild symptoms. This is important because dairy is a common source of vitamin D and calcium. So if you can tolerate a cup of milk a day, it's better to use it to your advantage.
But even if a hint of lactose in your diet puts you in trouble, then it is advisable to cut out dairy and all the other sources of lactose from your diet.
Some healthy food groups that are also lactose-free include:
Calcium and vitamin D are important for your bone health. Getting adequate levels of these nutrients when on a dairy-free diet can be challenging. Some food sources are naturally high in calcium and vitamin D. Finding a way to incorporate them into your diet can ensure good bone health.
You must have heard people say that they have a ‘sweet tooth.’ They always tend to crave sugary drinks and foods. They may not even be able to complete a meal without a dessert.
So, what is this tendency to crave sweets? Is this some kind of addiction, or do these people actually need excess sugar to function actively?
People have specific likes and dislikes when it comes to taste. In fact, people are born with these likes and dislikes. One such strong like that many have is a preference for sweet foods.
Sweetness is a basic taste you get when you eat anything sugary. Any soluble carbohydrate that is used in foods and tastes pleasant belongs to this category.
There are also certain other substances that give a sweet taste. These are called non-sugar substitutes and include aspartame, saccharin, and other chemical sweeteners.
The taste threshold is the minimum concentration of a particular taste that people are able to easily identify.
Sweetness has the highest taste threshold. People identify and relate to sweetness easily and are trained to enjoy the taste all through life.
Newer studies are confirming that sweet tooth can be an actual condition and not just an excuse to gorge on sweet treats!
A study that analyzed the data of about 6500 people from the Danish community concludes that a particular hormone secreted in the liver determines who loves sweet foods and who doesn’t.
More studies relate the FGF21 gene to an increase or decrease in the preference for sweet foods. (More about this in the genetic section)
How do our bodies react so positively to sweet foods? The minute you eat something sweet, the sweet receptors in the tastebuds identify the taste and send information to your brain.
It was recently discovered that human beings have taste receptors throughout the body, including the linings of the GI tract, the nasal epithelium, the respiratory system, and even in the testes and sperm!
As food enters the gut, the enteroendocrine cells identify sweetness. The amount of sweetness encountered by the enteroendocrine cells determines your hunger or feeling of fullness.
Leptin is a hormone secreted by the adipose tissues and in the small intestine. This hormone helps inhibit hunger and tells you that you can stop eating. Leptin ensures energy balance in the body.
Leptin and the signals from the sweet taste receptor cells work in coordination to identify whether you are full or not. Leptin levels are the highest around midnight and lowest in the afternoons. High leptin levels bring down sweet taste sensitivity.
Because of leptin level changes, certain foods that you feel are very sweet in the afternoon might feel just fine at night!
Most people crave sweet treats in the middle of the night because of this reason.
Imagine 8000 BC when cavemen were trying to make weapons and tools with stones. Cave paintings during that period show cavemen raiding beehives to get sweet honey.
Our sweet tooth and the tendency to prefer sweet foods date back to the stone age!
Sugar was produced in India very early. Around 2000 BC, Indians were already making sugar-coated milk-based sweets that they enjoyed during festivals and special occasions.
Romans started making gold-laced sweets called Kryksokolla in 600 AD. As sugar cultivation became popular around the world, the different kinds of sweet foods produced increased too.
Early primates searched and fought overripe fruits. Ripe fruits were full of sugar and gave the monkeys and apes an instant dose of energy that was very important in the wild. Scientists believe that we relate sweet foods to energy and survival and are still drawn to them subconsciously.
About two centuries ago, the average American consumed 2 pounds of sugar a year. Do you know the value now? It is a staggering 152 pounds a year!
Sugar comes in two distinct forms - natural sugars (found in fruits and vegetables) and added sugars (found in sweets, pastries, processed foods, beverages, and snacks). The recommended values of sugar mentioned below are for added sugars.
The FGF21 gene produces a hormone that regulates glucose metabolism in the body. The rs838133 SNP of the FGF21 gene creates changes in the tendency to prefer sweet foods. People with the A allele of this SNP have a higher tendency to prefer sweet foods than those with the G allele.
This is called the Fat mass and obesity-associated gene. While variations in the gene directly affect weight gain, the rs1421085 SNP of the gene also seems to cause changes in preference to sweet foods. The C allele of the rs1421085 SNP makes an individual prefer sweetness over other tastes.
Why do people tend to prefer sweet foods? Here are non-genetic factors that cause an excessive preference for sweet foods.
Sweet foods are addictive - Sweet foods activate the same receptors in the brain that drugs like heroin do. This makes them addictive and increases people’s tendencies to prefer sweet foods over other types.
Sweet foods are associated with having a good time - Think of times you indulged in sweet foods - weddings, parties, and get-togethers with friends. Sweet beverages and desserts are associated with happiness and hence are more preferred.
Sweet foods are comforting - Sweet foods are known for their comforting and soothing properties. The mood-altering nature of these foods makes them a preferred choice.
Habit - There was a time when sweet foods were only available occasionally. Right now, though, the common American diet is sugary and sweet. Our bodies are used to all the excess sweetness we consume, and this has become a habit.
Age - Children have a higher tendency to prefer sweet foods. This could be because of their higher growth rate. Since children grow faster, their bodies look forward to high-energy food sources. Sweet foods are high in calories and give instant energy.
When you consume more than the recommended values of sugar a day, here is what will happen.
- Excess caloric intake leading to weight gain
- Increased risks of pre-diabetes and diabetes
- Psychological disorders including depression and anxiety
- Increased risks of heart diseases
- Increased risk of Non-Alcoholic Steatohepatitis (NASH) and Non-Alcoholic Fatty Liver Disease (NAFLD)
- Sugar craving and sugar addiction
Sugar addiction increases your tendency to prefer sweet foods and makes your body crave sugar all the time. This is similar to mild drug addiction. Stopping sweet foods all of a sudden can lead to the below withdrawal symptoms.
- Lightheadedness
- Nausea
- Fatigue
- Anxiety and depression
- Insomnia or an excessive need to sleep
- Difficulty in focusing
Pick natural sugars over processed sugars - You could have a higher tendency to prefer sweet foods. However, get your source of sugar from natural sources like fruits and vegetables. These are healthier and also give you other essential vitamins and minerals needed for the body.
Check nutritional labels - Before you pick up something from the grocery store, check the nutritional label. Satisfy your sweet tooth with low-sugar or natural sugar versions. Stay away from foods and beverages that are loaded with refined sugar. These only make you more addicted to sweet foods.
Know your genetic makeup - A simple genetic test will show you if you have a higher tendency to prefer sweet foods. If so, start making healthier sugar choices and slowly bring down your processed sugar intake to get healthier.
Switch to a low-calorie sweetener - Low-calorie sweeteners are also called artificial sweeteners. If you have existing health conditions that can be made worse with sugar intake, then use artificial sweeteners sparingly to handle your cravings.
Burn the calories - Craving for a donut? Indulge in one and then work out for an extra 15 minutes to match up the sugar you consumed.
https://www.mirror.co.uk/news/uk-news/sweets-through-ages-timeline-shows-6882741
https://www.dhhs.nh.gov/dphs/nhp/documents/sugar.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738223/
https://www.nhs.uk/live-well/eat-well/how-does-sugar-in-our-diet-affect-our-health/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738223/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537773/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2551675/
https://blog.23andme.com/wp-content/uploads/2015/03/5-N8XiOLkGIgydwX_SS-IQ_23-08_Genetic_Associations_With_Traits1.pdf
Overeating is a common problem with adults and children across the world. Overeating is a recognized disorder, and about 28.8 million Americans face this at least once in their lifetimes.
While taste and love for food can cause people to overeat, genetics can also increase a person’s tendency to overeat.
Eating is a daily activity needed for the survival of all living beings. Food gives energy and helps human beings grow. The amount of food you eat has to depend on the calories you burn. In simple terms, the more active you are and the more energy you burn, the more food you will need to eat.
Overeating happens when you consume more calories than you can burn. Let’s say it is Thanksgiving, and you have been gorging on roast turkeys, candied yam, sweets, and drinks all day long.
This is a typical day of overeating for you. Most Americans overeat during festivals and holidays. For some individuals, overeating is an everyday problem.
Overeating can be a symptom of bulimia nervosa (overeating followed by vomiting out the contents) or binge eating (overeating frequently).
The tendency to overeat is one of the biggest mental health challenges in the country.
While excessive hunger is one reason people overeat, other genetic and non-genetic reasons increase a person’s tendency to overeat. We will be discussing these in detail in the coming sections.
Knowing these reasons and working on them will help you handle the condition better.
Human beings are designed to handle a specific amount of food. The stomach expands to handle large amounts of food when you overeat. The expansion puts pressure on the stomach and the nearby organs in the body.
After you eat, food is broken down by saliva and other enzymes. Fat, proteins, and sugar are separated. The sugars enter the bloodstream and are passed on to the cells for energy. Excess sugar is stored as glycogen in the liver and muscles.
Proteins are broken down into amino acids and are used by the tissues and muscles. Excess proteins are converted into fats and sugars.
The body uses a certain amount of fats needed, and the remaining goes to the adipose tissues and are stored.
When you overeat and have excess proteins and sugars in the body, both get converted into fats. Fats end up getting stored in the fat cells, and this leads to gradual weight gain.
When you receive excess calories through food, your fat cells keep building up. This leads to weight gain, obesity, and other lifestyle conditions.
Your brain takes about 20 minutes to let your stomach know that you are full. Most people end up overeating in these 20 minutes.
When you consume more calories than what’s needed for the body, it is considered overeating. When you know your Basal Metabolic Rate (BMR), it is easy to calculate the calories you can safely consume in a day.
Here is how you can calculate your BMR.
Women: BMR = 655 + (4.35 x weight (pounds)) + (4.7 x height (inches)) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight (pounds)) + (12.7 x height (inches)) - (6.8 x age in years)
Let’s take an example. A 30-year-old woman weighs 154 pounds. She is 62 inches tall. Here is her BMR value.
655+ (4.35X154)+(4.7X62)-(4.7X30) = 1475
Converting BMR to recommended calorie consumption.
The FTO gene is one of the most discussed genes for weight gain and the tendency to overeat. Many studies mention that this gene is a switch that controls many other ‘weight-related’ mechanisms in the body.
The rs9939609 SNP of the FTO gene increases a person’s tendency to overeat. The ‘A’ allele of this SNP causes the below effects in the body.
-Increased Ghrelin levels : Ghrelin is called the hunger hormone. Increased ghrelin means increased hunger
-Increased food intake
-Decreased satiety levels : individuals don’t feel contended after eating food
-Increased cravings
-Increased risks of emotional and binge eating
People with the AA genotype have a higher tendency to overeat and also are at a higher risk for developing weight gain-related side effects like obesity, heart conditions, diabetes, and risks for cancer.
About 14% of the population have the AA genotype. Those with the AT genotype make relatively healthier food choices. They are satisfied after eating their meals and do not overeat.
Why do people overeat? The different non-genetic factors that push people to have an increased tendency to overeat will surprise you.
Boredom - People eat when they are bored. This is a very common reason why healthy individuals gain weight. Finding other ways to deal with boredom can prevent the tendency to overeat.
Mental stress and anxiety - A person’s mood affects how much the person eats. Both positive and negative moods can cause people to overeat. A study concluded that women who were stressed at work overate at lunchtime!
External cues * - External cues play a very important role in causing people to overeat. In a country like America, food is everywhere. You are constantly exposed to food and beverages either sold or advertised, forcing people to eat more than what they need.
*Social pressure - Eating has become a social habit. People invariably visit restaurants and bars when they get together. Those who have an active social life end up eating more over the week.
Lowered ability to resist - Some people have a better ability to resist overeating than others. While one person can stop with two slices of pizza, another person ends up stuffing 3-4 pieces and then feeling uncomfortable. This is another cause for overeating.
Taste - Food has become so much tastier now. International tastes and flavors are available, encouraging people to eat more and eat often.
Overeating may not look like a problem at all until you experience one or more of the below symptoms.
-Discomfort after you finish your meals
-Breathing difficulties because the stomach pushes the lungs
-Gas and bloating
-Feeling of tiredness and sluggishness after a meal
-Not able to stay physically active after a large meal
-Guilt and shame of overeating
-Nausea and vomiting
-Heartburn
-Increased metabolism leading to sweating and dizziness
Here are some of the long and short-term side effects of overeating.
-Weight gain and obesity
-Sleep apnea (breathing stopping and starting randomly at night)
-Increased risks of type II diabetes, high blood pressure, and heart diseases)
-Increased risks of different types of cancer
-Arthritis
-Organ malfunctioning
-Impaired brain functioning in older individuals
Know why you are overeating - Knowing the reason behind overeating can help address the problem better. If you are genetically prone to overeating, making lifestyle changes like counting calories and taking professional help. If one particular reason like stress or boredom makes you overeat, handle that first.
Know your trigger - Certain foods can trigger overeating. It could be a particular taste, flavor, or even a place that makes you overeat. Know your trigger, and stay away from it.
Do not eat directly from containers - If you want to eat chips, add a handful to a plate, replace the pack of chips in a closed shelf, and then start eating. If you eat directly from the pack, you will not stop until you finish the whole pack.
Choose healthier food options - Eating the same quantity of fruits and chocolates does different things to your body. Fruits are not addictive, while chocolates are. Pick the right foods, and you will not have the urge to overeat.
Stop before you feel full - One trick that experts suggest to prevent the tendency to overeat is to stop before you feel full. This way, you can consciously prevent overloading on food.
Manage boredom and stress differently - If you are bored, stressed, or anxious, find other healthier ways to manage them without depending on foods.
Take help - Is overeating causing mental, physical, and social issues? Take professional help to handle the disorder.
https://rejoovwellness.com/1143/
https://www.mdanderson.org/publications/focused-on-health/What-happens-when-you-overeat.h23Z1592202.html
https://pubmed.ncbi.nlm.nih.gov/19022307/
https://www.sciencedirect.com/science/article/abs/pii/S0195666308005801
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3633072/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010958/
https://www.bumc.bu.edu/busm/2016/10/26/genetic-risk-factor-for-binge-eating-discovered/
