Obesity - Your Genes Are More Responsible Than You Think

Diet (what you eat) and exercise (how much physical activity you engage in) are well-known factors which affect Body Mass Index (BMI) and obesity. However, if you wish to understand how BMI affects
your overall health, a more holistic view of other elements like body composition (lean versus fat mass), food interactions within your system, nutrition requirements (as per current lifestyle) and genetic makeup is
essential.

A classic example of how phenotypic (physical character) variations exist in people: A regular jogger who watches what he/she eats is heavier, has a greater BMI than someone who eats out thrice a week, has a desk job and does not exercise. We all have those thin friends who never need to watch their weight and can eat like there's no tomorrow. Do not blame them... it could be in their genes. However, it is more than just having good genes.

Genes actually execute functions related to fat tissue metabolism, excess fat storage, transport, brain signalling (for those moments when you feel you can eat everything in sight!) and energy conversion. The two most important genetic determinants are the Fat and Obesity-associated gene (FTO) and Melanocortin receptor-4 (MC4R). Be it American, European, African or Indian, there are common variations found in their codes that increase obesity risk and therefore, risk for metabolic disorders, diabetes, etc. An individual who carries such variants has a higher predisposition for excess fat, by causing uncontrolled hunger pangs, lesser satiety after meals and irregular appetite. The MC4R protein is present in the hypothalamus of your brain. When a genetic defect reduces the amount of this protein, you may feel excessively hungry (as energy levels are miscalculated by the brain) and eat food in larger quantities. This directly results in obesity. One such variant is reportedly found in at least 22% of the general population.

A smart person will probably lose weight, and keep it off for years, without going on a crash diet or killing hours in the gymnasium. This is possible through a combination of the right nutrients in daily meals, consistent workout programs, which torch calories and retain lean muscle, consciousness of metabolic requirements for their own body and scientific know-how as well. A little bit of gyan a day will help keep obesity and other evils away!

Written by: Rasika Raman

Fight Diabetes with Food

by Jasmine Khurana

The best healthiest world approved foods to fight diabetes are unprocessed whole foods, such as fresh fruits and vegetables. Here are some food choices to manage your diabetes.

	Apples The great saying “An apple a day keeps the doctor away” has been proven right in a study where it is found that eating five or more apples a week reduces LDL cholesterol by 40 percent.
	Asparagus Asparagus is highly rich in antioxidants that help in preventing many diseases, including diabetes and heart disease, by maintaining the blood sugar level and increase in insulin production.
	Veggies Include nonstarchy vegetable in your diet, such as broccoli, spinach, and green beans. These high in fibre and low in carbs foods are perfect for better sugar control.
	Blueberries They have anthocyanins, specific types of anitoxidants, that reduce type 2 diabetes risk by 23% and also shows anti-cancer effect.
	Flaxseeds Flaxseeds are a good source of alpha-linolenic acid and lignans; proved to be good for health by researchers.
	Sweet potatoes Sweet potato a low GI vegetable packed with vitamin A and fiber.
	Salmon and Lean meats For non-veg lovers, having fish, skinless chicken breast and lean cuts of meat in a balanced way keeps blood sugar in control. Chromium present in meat helps insulin to function properly and metabolize carbohydrates.
	Melons Watermelon, muskmelon, honeydew, casaba etc. could be used as alternatives to sugar cravings
	Nuts Most nuts such as almonds, peanuts, pecans etc. consists of heart healthy substances.
	Citrus Fruits Lemons, Oranges, grapefruits constitutes of soluble fiber and vitamin C.
	Avocados They have monosaturated fat content, lowers the risk of diabetes and heart disease as well.
	Oatmeal They have high fibre content; can also help with weight loss. Its slow digestion delays stomach emptying, thus, you feel fuller for long duration.
	Pulses and Beans They have less effect on blood glucose level in comparison to other carbohydrate containing foods. Beans are high in fiber deliver essential minerals, controls glycemic level in the body.
	Cranberries It has abundant phytonutrients which helps in reducing LDL cholesterol, maintain HDL cholesterol, lowering blood pressure and diabetes.

Food to avoid

Food containing high amounts of fat, sodium, carbohydrates, and calories might lead to high cholesterol, high blood pressure, uncontrollable sugar and thus, many diseases.

• Fruits: Avoid Canned fruit with sugar syrup, fruit rolls, fruit punch, fruit drinks, etc.
• Meat: Avoid fried meats, higher-fat cuts of meat and fried fish.
• Veggies Canned vegetables having added sodium, veggies cooked with butter or cheese, pickles.
• Avoid processed grains, white bread, French fries, coffee drinks, cookies and all the high carb beverages and high sodium food products.

Case Study: Cardiomap for Type 2 Diabetes

by Sushma Patil

Introduction

Mr. Akshay (name changed), 28 years, came across an article regarding genetic testing for type 2 diabetes and approached Mapmygenome to know more about it. We scheduled a pre-test counseling for him, during which we collected his clinical history, diet and lifestyle preferences and detailed family history.

Findings from pre-test genetic counseling

Family History

Pedigree chart shows family history of diabetes on the maternal side. Mother, 2 maternal uncles, and maternal grandparents had diabetes. Grandfather died of diabetes-related complications.

Diet & Lifestyle Preferences

Diet and lifestyle information collected from a questionnaire

Genetic Testing

Genetic counselor recommended Cardiomap.

Cardiomap offers genomics-based predictive risk assessment and management panel for cardiovascular diseases and diabetes. This test includes the risk for various heart diseases and diabetes, associated factors and lifestyle factors, as well as drug responses and nutrition and fitness recommendations.

Report Findings

After clarifying all his doubts, he underwent genetic testing. Some of the findings are:

Condition/Trait	Inference
Type 2 Diabetes	High risk
Heart Failure	High risk
Adiponectin Levels	Likely to be low
Homocysteine levels	Likely to be high
Response to metformin	Positive response likely

Posttest Genetic Counseling

During the posttest counseling, one of the major concern which he had was that now he will definitely have diabetes in future. This concern was addressed by the counselor by explaining that it was just a risk profile. That does not mean he will definitely get diabetes. The good part about diabetes is that proper exercise and diet will keep it at bay.

Taking into consideration his personal information, family history and genetic report, the genetic counselor recommended him the following:

Posttest genetic counseling recommendations

He was told to show this report to his physician.

Client’s Feedback

I did know that I am at risk; this result actually confirms it. This will act as a motivating factor for me to start exercising and the diet recommendations are very useful and easy to follow. Will revert to you if in doubt.

This Dhanteras, grab Cardiomap at 50% off

The God of All Things New, Good, and Healthy

Ganesh, the God with the head of an elephant (Gajamukh) is the God of all things new, good and healthy. The new and good aspects have been expounded by many experts. Our focus is as usual on the “Healthy”. There are many who would probably argue that the myth of overeating until the stomach bursts contradicts the title of this post. But we have our own counter-arguments:

• A God Who symbolizes alertness and intelligence? Health here doesn’t stop with physical fitness.
• A God Whose most accessible idol is made out of turmeric paste? The health benefits of this herb almost lead to it being patented!
• A God Who is decorated with a variety of fruits (Palavelli in Andhra Pradesh)? Add high fiber and loads of vitamins to your diet by simply consuming them later.
• A God Who is worshipped with the “Dhurva” grass? Even listing the medicinal properties of the Cynodon dactylon will require more than a few pages; you can probably find entire ayurvedic treatises.
•  A God Who is offered steam cooked delicacies (we love modaks too)? What a relief from the acne-inducing sweet-meats we gorge on other festive occasions!
• A God Who is pleased with “Thoppu-karanams” (a kind of squats)? Consider fitness an added bonus here. Another bonus is the improved brain function with regular practice.
• A God Who is offered “Puja” by all members of the family, young and old? Family time for better health.
• A God Whose “Pandals” see communities of people forgetting their differences for nine days of celebrations? That’s Harmony for Health.
• A God Who can inspire an environment awareness drive? And we continue to pollute lakes and water bodies in His name…

Do we need more? Let your quest to better health begin here (Shree Ganesh to better health). All things new, good and healthy have His blessings.