Abstract

Diet is as important to mental health as it is to physical health. Previous studies have reported that the "traditional" dietary pattern, loaded with vegetable oil, meat, salt, and organ meat, is associated with increased odds of anxiety and depression in women. A recent study by researchers at the Ruhr-University Bochum and University of Duisburg, Germany, has reported higher depression scores among vegetarians than non-vegetarians.  

What is Depression?

Depression is a common yet serious mental condition that negatively impacts how you feel, the way you think and act. Depression occurs as a result of a combination of social, psychological, and biological factors. 

Some of the common symptoms of depression are :

• Feeling of hopelessness
• Increased fatigue and sleep troubles
• Irritability (more often noted in men)
• Unexplained weight gain/loss
• Appetite changes

The Link between Depression and Diet

Depression susceptibility is related to diet both directly and indirectly. Unhealthy eating patterns can cause mood swings. When you stick to a healthy diet, you are setting yourself up for fewer mood fluctuations. 

In particular, sugar is considered a major culprit. When consumed in higher quantities, it causes a temporary spike in 'feel-good' hormones like dopamine, which is not good for your health. In addition, the fleeting sugar rush followed by a crash is terrible for your mood.

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Link between Vegetarianism And Depression 

A German research team conducted a meta-analysis on depression and vegetarian diet. 

Meta-analysis refers to a procedure where the information collected from different experiments (with the same objective) is put together and studied. This combines the results of multiple studies to form a conclusion.

The analysis included data from 49,889 participants, of which 8,057 were vegetarians, and 41,832 were non-vegetarians. The large sample size makes this a robust study.

The researchers observed a higher depression score among vegetarians when compared to the non-vegetarians. But there was no causal relationship observed between them. That is, there was no proof that a vegetarian diet directly causes depressive moods. Depression didn't seem to increase a person's chance of adopting a vegetarian diet either. 

This study, however, showed that it might be more likely that people switch to a vegetarian diet after developing mental health issues. The researchers cite three possible reasons for this:

• People with mental health issues may try to adopt a vegetarian diet to positively influence their minds.
• People with depression may develop more empathy towards animals’ sufferings, and this may cause them to avoid meat.
• People with mental health issues may generally be anxious about their health and switch to a vegetarian diet since it is perceived as a “healthy diet.”

Dietary Recommendations To Improve Your Mental Health

• Steer clear of processed snacks such chips as potato chips that can impair your ability to concentrate.
• Focus on eating plenty of fruits and vegetables along with foods rich in omega-3 fatty acids such as salmon
• Maintain a healthy weight and make sure to exercise daily.

Summary

• There is a complex relationship between our mental health and our dietary patterns.
• A recent study has found that vegetarians are more likely to be depressed than non-vegetarians.
• According to the study, vegetarians showed higher depression scores than nonvegetarians. 
• It is not clear whether depressive moods lead to a higher probability of becoming a vegetarian or a vegetarian diet increases the risk of depression. 
• Limiting the intake of processed snacks, including more fruits and vegetables in your diet, and maintaining a healthy weight with regular exercises are some ways to improve your mental wellbeing. 
• According to the study, there was no proof that depression leads to vegetarianism and a vegetarian diet directly causes depression moods.
• People switch to a vegetarian diet after undergoing mental health issues.

References

1. https://www.sciencedirect.com/science/article/abs/pii/S0165032721007771
2. https://www.health.harvard.edu/mind-and-mood/food-and-mood-is-there-a-connection

What is Fiber?

Fiber is well-known for its ability to promote healthy digestion. It helps move the contents in the large intestine more quickly.

Soluble fiber, found in oats, barley, nuts, and seeds, also reduces the absorption of cholesterol, thereby lowering cholesterol levels in the blood. It’s no surprise that this wonder nutrient can aid weight loss too!

Did you know that fiber has 0 calories? Most foods rich in fiber, like broccoli, zucchini, turnip greens, and carrots, are super-low in calories as well!

Fiber Keeps You Full For Long!

Despite being calorie-free, fiber helps you feel full for a much longer time.

How does it do that?

Fiber swells in the stomach, and in that process, provides bulk to foods, thus keeping you full. This makes the stomach expand, which releases the cholecystokinin hormone, more commonly known as the satiety hormone. This hormone signals to the brain that you’re full.

What’s more?

Fiber also gives a nice boost to your metabolism! Fiber cannot be digested by the body. But the body puts in all the work to try and digest it anyway. This process results in burning off those excess calories. 

Despite having such a range of benefits, a lot of people do not meet their fiber needs!

Decreased fiber intake has been associated with health conditions like obesity, diabetes, heart disease, stroke, and cancer. A fiber-rich diet has been shown to decrease the risk of all these conditions! Weight loss on fiber is moderated by several factors, like your body weight, lifestyle, other health conditions, and genetics.

Daily Fiber Intake & Weight Loss: The Genetic Angle

FTO is a gene that has been studied to influence weight loss upon fiber consumption. This gene contains instructions to produce Fat mass and obesity-associated protein and has been implicated in conditions like obesity.

People carrying a certain variant of this gene tend to lose more weight on a high-fiber diet than others. Such individuals may benefit more from a fiber-rich diet in terms of weight loss.

Getting a Genetic Test

A simple genetic test can be used to find out what variant of the FTO gene you carry.

Most genetic tests provide your DNA information in the form of a text file called the raw DNA data. This data may seem like Greek and Latin to you.

We, at Xcode Life, can help you interpret this data. All you have to do is upload your raw data and order a nutrition report. Xcode Life then analyzes your raw data in detail to provide you with comprehensive nutrition analysis, including information on your weight loss and weight gain tendencies on different diets.

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Our genes are a template for how our bodies work. Most people on keto diets tend to consume a high amount of saturated fats. The diet works only when the stored fat is properly broken down and used for energy. Certain variants of the APOA2 gene tend to interfere with this saturated fats metabolism and hence, carriers of such variants may not get the desired benefit from this diet.

There seems to be an endless debate about whether saturated fats are good or bad for your health.

The truth is, all of us need a little bit of fat for some body functions like hormone production or maintenance of cell integrity.

But, what is considered 'too much' for your body is determined by certain gene variants you carry.

Let's explore this concept with a diet that's been constantly gaining popularity for weight loss and prevention and treatment of certain health conditions:

The ketogenic diet

The basis of this diet is ketosis, which refers to the metabolic process in which the body converts stored fats into energy, releasing ketones in the process.

Hence, the conventional keto diet, which calls for high consumption of fats may work only if the stored fat is metabolized efficiently.

Several genes contribute to how your body reacts to saturated fats.

APOA2 gene is one of them that determines how well you tolerate saturated fats and how well you can transport cholesterol.

Depending on the variant of this gene you carry, you may need to modify the keto diet a little bit, in order to maximize its benefits to your body.

From the evolutionary perspective, certain human societies, such as those in the colder northern regions are likely to have subsisted on the large intake of fats for hundreds of generations.

As a result, they could have developed adaptations that enable them to metabolize this macro ingredient in food quite efficiently.

If you have inherited those genes, then your body is better able to cope with fats intake.

APOA2 gene and Saturated fats

APOA2 gene produces a protein apolipoprotein -II, which plays a role in fat metabolism and obesity.

Individuals with the sensitive variant of this gene are more prone to increased BMI (6.8 times greater BMI), waist circumference, and body weight in response to high levels of saturated fat (more than 22g of saturated fats per day).

This was an observation in comparison to the people with the non-sensitive variant of the gene consuming the same amount of saturated fats.

It is vital for the carriers of the sensitive variant to limit their saturated fat intake.

However, there was no difference among individuals with both versions, in terms of weight and BMI when saturated fat intake was low (less than 22g per day).

One possible mechanism that could help explain the above gene-diet interactions  is that, the sensitive variant of this gene produces lower levels of the protein, APOA2 (regulates the satiety response),  resulting in low satiety and  greater appetite among individuals with higher saturated fat intake.

This appetite may preferably be for foods rich in saturated fat and this higher fat intake would lead to greater weight.

Other genes like FTO, PPARG also impact the metabolism of saturated fats.

How does this impact your ketogenic diet success?

Carrying even 2-3 variants that affect saturated fats metabolism can pose a challenge to cholesterol control and weight loss.

It is thus vital for such individuals to alter their diet with lesser intake of saturated fatty acids.

Replacing saturated fatty acids with monounsaturated fatty acids (MUFA) and poly-unsaturated fatty acids can be a good start.

Sources of MUFA

• Nuts
• Olive oil
• Avocados
• Sesame oil
• Peanut butter

Sources of PUFA

• Flax seeds
• Fish like salmon, mackerel
• Walnuts
• Sunflower oil
• Corn oil

Simple ways to reduce saturated fats in your diet

• Read the nutrition labels. Many low-fat food products may be high in refined carbohydrates, which may increase your triglyceride levels.
• Terms such as “ low” or “lite” could be misleading. The best is to compare the fat content of similar food products.
• Adopt healthy cooking methods like baking, broiling, and grilling for cooking vegetables and meats. Try to avoid frying foods. Use liquid oils such as canola, sesame, mustard seed oils instead of fats of animal origin such as butter, ghee, or vanaspati.
• Instead of butter or ghee, try cooking with herbs, spices, lemon juice, etc.

Do you have your DNA raw data file from 23andMe, AncestryDNA, FTDNA, LivingDNA, etc.?

Upload your DNA raw data to Xcode Life to know your genetic variants for saturated fat metabolism.

Updated 30 June, 2020

Increasing nitric oxide (NO) has become the new secret weapon for athletes and bodybuilders. It is used as the primary ingredient in various dietary supplements to support the flow of blood and oxygen to the skeletal muscle and also use them to facilitate the removal of exercise-induced lactic acid buildup which reduces fatigue and recovery time.

Whilst exercise and diet can impact your Nitric Oxide levels, your genes also play a role. Specifically, your NOS3 gene can suggest whether you should be supplementing your diet with Nitric Oxide boosting foods and supplements. Or whether you have a natural advantage in terms of Nitric Oxide levels produced by your body, hence giving you a power based training advantage.

Simple ways to increase your nitric oxide:[hr height="30" style="default" line="default" themecolor="1"]

[idea]Other factors such as aging, sedentary lifestyle, smoking, high cholesterol, fatty diets, and lack of healthy foods may result in nitric oxide deficiency. Thus, increasing your nitric oxide levels can help increase your energy, vitality and overall wellness.[/idea]

Genetics and NOS3 gene[hr height="30" style="default" line="default" themecolor="1"]

The NOS3 gene produces the Nitric Acid Synthase 3 enzyme, which facilitates the production of nitric oxide (NO). The type of NOS3 gene that you carry influences the production levels of NO. Increased enzyme activity may result in higher production levels of NO. Although the NOS3 gene has been associated with athletic endurance performance and elite power athletic status, research into the NOS3 gene has shown that the one version of this gene has been found at a higher frequency in Polish power based athletes. Studies into Spanish power athletes also showed similar results.

Discover your genes and align your training with your genetic type. Try Xcode’s fitness genetics test which can tell you what versions of the genes are in your DNA.Write to us at info@xcode.in

Stretching is one of the most fundamental components of a fitness or exercise regime.

Performing stretching exercises before any fitness activity allows the body to become more flexible and less prone to injury. Stretching after exercise is also equally important. It allows the muscles to get back to their normal form and helps reduce muscle soreness and pain.

Flexibility is attributable to the protein collagen that surrounds cells. In fact, 25-30% of whole body protein is collagen! There are different types of collagens, each regulated by different genes. Collagen type V is important for flexibility. The more the flexible you are, the less you need to stretch before and after exercise. However, the presence of flexibility can lead to reduced exercise performance since more energy is required for muscle stabilising activity.

Flexibility is an indispensable aspect of fitness as it reflects the propensity for exercise-associated muscle injury. Your degree of flexibility and risk for tendinopathy as determined through genes are helpful in deciding the type and duration of your pre and post stretching exercises which would make your fitness regimen more comfortable for you to follow.

Are you feeling full yet??

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Satiety can be defined as the ‘feeling of fullness’ after eating a meal. For example, have you ever wondered how you fill up with a bowl of oat meal but even three doughnuts leave you feeling hungry? The reason is the comparative satiety levels from the consumption of these foods.

Let us consider in more detail what happens during a meal. At the beginning, eating is rapid, with few pauses between bites. As the meal progresses, eating slows, there are more pauses between bites, and other behaviours such as fidgeting, grooming, or resting increase. A state of satiety is reached when the meal ends. This state is usually associated with a pleasant sensation of fullness or satisfaction. However, unpleasant sensations of nausea and bloating can be associated with satiety following excessive food intake. Of interest is that even when eating has stopped altogether, the introduction of a new food can restart eating.

Genes are involved in the regulation of metabolic rate and energy expenditure which in turn influences body fat accumulation. Some individuals carrying a variation in this gene tend to have “Difficulty in Feeling Full” and are likely to overeat, and overeating in the long run in turn can increase the likelihood for health conditions like obesity.

A genetic test to identify this mutation in an individual followed by appropriate dietary recommendations to overcome this difficulty in feeling full (if mutation is present) will help an individual attain optimal satiety levels.

Stress is one of the routine terms used by most of us, in the present day. Right from a 5 year old to a 50 year old, everyone is accustomed to some type of issue that causes stress. Stress has extreme after effects. But, do we really want to partner with Stress our whole life?

Stress is either physical or mental. Physical stress occurs when our body experiences severe strain. Worry, fear and anxiety the main reasons of mental stress. Both forms of stress have serious effects. It is highly important to detect and manage stress in the early stages in order to lead a healthy life.

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Factors that brings out the stress spark

Once you’ve decided to get rid of stress, it is important for you to find out the factors that prompt it.

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A poor diet

Eating unhealthy food or eating very small portions than what is actually required, influences stress as the body does not receive the right amount of nutrition.

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Poor physical work

People, who don’t shake it right, suffer severe stress.

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Attitude

A recent research states that people with a negative attitude experience more stress than the ones who think positively.

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Relaxation

Improper sleeping patterns and lack of interest in other activities that render relaxation, causes stress.
Now that you’ve looked at the factors of stress, it is crucial for you to understand how to manage and eliminate stress.

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Managing Stress

Stress levels differ from person to person. With the past experiences you’ve had with stress, figure out how much stress you can really handle. Once you find this out, keep track of it.

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Learn to manage time. Do the right things at the right time. Do not push yourself to some unrealistic promise of completing loads of work in a very short span of time.

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Eat healthy with the right portions. Do not skip meals. Acquire maximum nutrition.

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Adopt stress relieving techniques like yoga to maximize relaxation and stay stress free.

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Make exercising a habit. It prompts positive thoughts and surrounds you with a good energy.

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Develop healthy sleeping patterns.

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Start doing things that interest you apart from your routine work.

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Eliminating stress is unthinkable. But, you can manage it for sure.

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?

• They provide structure to the body.
• They protect organs and anchor the muscles
• They store and provide calcium.

The factors that affect Bone Health

• Your calcium intake.
• Your daily diet
• Your Physical activity.
• Tobacco and alcohol intake.
• Gender, size and age. (Women, overweight people, extremely thin and aged people are more prone to bone issues.
• Genetics and family history.
• Hormone levels. (Thyroid hormone can cause bone problems.)
• Eating disorders like anorexia or bulimia.
• Medical conditions like gastrectomy, weight-loss surgery, Crohn’s disease, celiac disease and Cushing’s disease can affect your bones.
• Use of some medications.

How to prevent Osteoporosis and build Strong Bones?

• Have a calcium rich diet. Milk and dairy products are very rich in calcium.
• Hence, eat yoghurt, cheese sandwich, almonds and spinach. Also drink at least one glass of milk every day.
• Vitamin D is very important to absorb calcium. Vitamin D can be obtained from sunlight. Hence, soak yourself in early morning sunlight. Eat fish, liver, cereals, and egg.
• Quit habits like smoking. Smoking will definitely harmful for the bones.
• Do not eat too much of protein. Eating large amounts of meat, cheese and protein can drain the body’s calcium and weaken the bones.
• Take in less salt as it accelerates the body’s loss of calcium.
• Be active and exercise regularly. Walk, run, swim, dance, and play sports. The more you use your bones, the stronger they get.
• Maintain ideal weight according to your height.

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.

Gene-Environment Interaction

Our traits are basically divided into genetic and environmental. Genetic factors are the ones a person is born with, and a large chunk of these factors are inherited from the previous generations. Environmental factors include chemical, physical, nutritional, infectious and behavioural factors. Many prevailing diseases such as diabetes and cancer are caused by the complex interplay of genetic and environmental factors. Both the factors will play a part in influencing the diseases. Some may be more influenced by the genetic factors while others will be largely affected by the environmental factors. But, most of the diseases are always associated with the genetic makeup and many inherited diseases can be influenced by environmental conditions.

Some genetic effects are seen only in certain environmental conditions

If you have a genetic predisposition to antisocial behaviour, you may not demonstrate the trait until you experience abuse or neglect in your childhood. If you have had a stress-free and normal  childhood, you will never express this specific genetic trait. The expression of a specific trait towards which you are genetically predisposed  can be prevented by protective environmental factors. If you have a predisposition to alcohol abuse and live in an alcohol-prohibited environment, it may not express itself. Thus, protective genetic factors have a comparatively less significant  effect if environmental exposure is strong.

Few environmental effects are visible only under certain genetic conditions

Response to environmental exposure depends on the genotype, which is a term that defines your genetic make-up for a specific trait/disease. If you have had stress in your early life, it may cause depression in later years. This is only when certain genotypes are present. A person’s genotype can also determine their response to specific medications and their side-effects through various biochemical mechanisms. There is an entire branch of science that studies this called Pharmacogenomics.

Sometimes, genetic effects can influence your environment too

•         If you are an extrovert, you will prefer different social environments than introverts.
•         If you are a person who likes art and have artistic abilities, you will seek an environment that allows development and expression of           your talent.
•         If you are genetically prone to easily fall prey to depression, it may cause conflicts in relationships.
•         Some scientists theorize that genes also confer susceptibility to stress.

If we can identify our genes and characterize their interactions with the environment, we can have intervention strategies to target them. Therefore, when studying the genetic make-up of individuals to determine their natural predisposition towards certain traits and diseases, it is very important to take into consideration the environmental factors like diet, lifestyle, work environment etc, to be able to characterize their inclination towards these traits and their risk for developing specific diseases.