GENES RESPOND TO THE FOODS WE EAT?

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There is no dearth of recommendations and advice for the healthiest diet in today’s health conscious world.Since our genes respond to the food we eat,biologists at the Norwegian University of Science and Technology (NTNU) have strived to find answers to certain questions at the molecular levels.

Do the food we eat contribute to healthy cellular processes? Are we getting the benefit of what we eat?

Their recent genetic research actually speaks for what the ‘gene’ might consider a healthy food preference, limiting the risks of lifestyle related diseases. The ideal diet must consist of: one-third protein, one- third fat, one- third carbohydrates.

DIET AFFECTS GENE EXPRESSION CLAIM NITU RESEARCHES

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Gene expression refers to the process where information from a gene’s DNA sequence is translated into a substance, like a protein, that is used in a cell’s structure or function. A diet with 65% carbohydrates, causes a number of classes of genes to work overtime. This affects not only the genes that cause inflammation in the body, but also genes associated with development of cardiovascular disease, some cancers, dementia, type 2 diabetes and all major lifestyle-related diseases. A common dietary advice to keep genes healthy and prevent chronic diseases is one that reduces inflammatory reactions in the body and also minimizes the body’s need to secrete insulin.

Dr. Berit Johansen, a professor of biology at NTNU, says “In choosing what we eat, we choose whether we will provide our genes the weapons that cause disease”.

Be it the ‘youth gene’ or the genes that are linked to cardiovascular diseases, a new balanced diet sheet needs to be drawn keeping in mind that every meal has the right amount of fat, protein and good carbohydrates..

I AM WHAT MY GENES WANT TO EAT

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Eating disorders can be caused by a mix of sociological, psychological and genetic factors. According to Johansen, “the ability to resist or otherwise, it seems, maybe built into your DNA.” Some noteworthy findings are:

On a positive note, research proves that volunteers showed positive changes within 6 days of diet- change. So remember it’s never too late to alter your food preference in spite of the genetic inclinations.

 

 

I am your heart. I work really hard to keep you alive. Every minute I pump out 5 litres of oxygen rich blood to every cell in your body so you can think, move, speak, work and live. In return all I ask is that you keep me healthy. Not many people around the world do that. In fact approximately 17.3 million people die every year because heart disease. By 2020, it will be the leading cause of death around the world.

So let’s have a conversation. Heart to heart. Here are 7 natural ways you can prevent a heart attack.

 

1. Eat Healthy

Look towards healthy foods that help lower cholesterol. Eat vegetables and fish that have lots of good fats. Don’t eat as much red meat, choose lean meats instead. Eat a serving of nuts (walnuts, almonds etc.) every day. Drink less of carbonated beverages and drink natural fruit juices without added sugar. Get 4-5 servings of fresh vegetables. Feeling like having a snack? Skip the chips and salty foods and munch on some fresh carrots instead. Search and build your own book of healthy recipes for breakfast, lunch and dinner. Trust me, your heart will thank you for it.

2. Exercise

With more of us having less active jobs than ever before, a lack of exercise is a big risk factor for heart disease. On the bright side, it also means that exercising regularly in addition to eating healthy is one of the fastest ways to reduce your risk! Research shows that getting just 30 minutes of aerobic exercise five times a week can significantly reduce the risk of a heart attack. Can’t spare 30 minutes at a stretch? Sneak in three 10 minute sessions of brisk walking or exercise whenever you get a break.

3. Get adequate rest

We’re living in a 24X7 world. The computers and mobile devices that allow us to connect to the internet and each other whenever we want have also taken away proper sleep habits. We sacrifice sleep for work and for leisure without realizing the effect that it has on our body. Scientific studies have shown that people who get less than 6 hours of sleep a night have a higher chance of getting high blood pressure and high cholesterol both of which contribute to heart disease. So put down that phone, turn off the TV and get some sleep.

4. Quit smoking

Smoking can double the risk of you having a heart attack. Smoking damages the blood vessels and increases the risk of them being blocked leading to higher chances of a heart attack. Women who take birth control pills and smoke are particularly at a higher risk to develop heart disease. Even smoking for a brief period of time damages the heart. Nicotine in cigarettes or chewing tobacco reduces the oxygen supply to the heart and increases blood pressure. So if you smoke, make a healthy start and quit today.

5. Drink alcohol in strict moderation

If you drink alcohol, be sure to strictly control how much you drink. Drinking alcohol excessively has been shown to increase the risk for hypertension, obesity and heart disease. Alcohol intake above moderate levels also increases cholesterol levels leading to formation of plaques and blood vessel blockage.

6. Practice Yoga and Meditation

Among other benefits, yoga and meditation have been shown to significantly reduce stress and have positive effects on mind and body. Yoga comprises of physical exercises as well as training to control the breath. In combination with meditation, yoga can improves many physiological functions and be extremely effective as a preventive mechanism for heart attacks.

7. Know your numbers and your risk factors

Lastly, always be aware of your health status. According to Barry A Franklin PhD Director of Preventive Cardiology and Rehabilitation at William Beaumont Hospital in Michigan USA and an American Heart Association Volunteer “Regular cardiovascular screening is important because it helps you detect risk factors in their earliest stages”. See your physician regularly and get your cholesterol and triglyceride levels checked. Your genes can play a role in whether you are more likely to get heart disease. Know your family history and whether that puts you at an increased risk. In addition, an advanced program like Xcode’s Lifelong Wellness can analyze your genes for health risks and metabolic traits and give you a personalized nutrition and fitness plan that will put you on the on the path to a healthier lifestyle.

 

 

How To Keep Your Bones Healthy?

Bones are a very important part of our body as they protect our organs. Strong bones are necessary to be physically fit and healthy. When we are young, our bones are stronger and harder. But, as we age and reach our 40s, they gradually lose their density. This problem especially affect women as they are prone to suffer from Osteoporosis. Though Osteoporosis has no initial symptoms, an X-ray can show the amount of damage done. But, not many realize the condition until they have a fracture.

Why are bones necessary?

The factors that affect Bone Health

How to prevent Osteoporosis and build Strong Bones?

Your bones are vital for the nourishment of your body. It is necessary to take care of them to prevent osteoporosis that may occur over time. A balanced diet, regular exercise and good habits can prevent the loss of bone calcium.

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