Combined Results for Patrick Compston - 0
Sleep Results
Sleep - Typical
Your overall score indicates that you are not predisposed to experience poor sleep patterns. To determine the risk score, we have assessed your genetic variants (CLOCK) and sleep questionnaire results.
Tips for better sleep
If you do start experiencing interrupted sleep patterns then you may find these tips helpful. What you eat, drink and do can have a huge impact on the quality and pattern of your sleep - and not just in the time before bed. Think of your sleep as just one component in your 24-hour cycle of wake and rest; to get the most out of it you need to control what you eat and drink and when.
The list of suggestions for better sleep is not meant to be implemented in its entirety. Instead pick three or four changes to implement to help improve your sleep quality.
Make sure you are not over-stimulated before bed
- Avoid alcohol (wine, beer, and hard liquor) within 3 hours of bedtime.
- Avoid caffeine-containing beverages or foods after 2 pm; if sensitive to caffeine, avoid it after 12 noon. Read the labels of everything you eat and drink!
- Similarly, aerobic exercise can elevate your alertness for several hours, so you should ideally exercise before 6pm or at least 3 hours before bedtime.
- decongestant cold medicines at night.
- Some medications may have stimulating effects. Consult your pharmacist and doctor to determine whether any of them might be contributing to sleep problems. Do not discontinue them without permission from your doctor.
Sleep planning and preparation
- Plan your sleep by putting it into your schedule; plan for 8½ to 9 hours in bed.
- As much as possible, go to sleep and wake up at the same time each day. This will help train your biological clock.
- Begin prepping for bedtime 30 minutes before getting in bed.
- Avoid getting in bed after 11 pm as late-hour sleep is not as helpful as earlier sleep.
- Avoid late afternoon or evening naps.
- Avoid naps longer than 45 minutes unless you are sick or quite sleep deprived.
- Avoid large meals or spicy foods before bed.
- Finish all eating 3 hours prior to going to sleep. This allows your digestion to get underway and metabolism to return to baseline.
Relax the brain before bed time
- Have a wind-down routine before retiring for the night. Consider stretching, meditation, enjoy a face cleansing ritual before bed and write down any concerns or tasks for the next day on a piece of paper and leave it next to your bed.
- Try a hot salt/soda aromatherapy bath which can help raise your body temperature before sleep to induce sleep. A hot bath also relaxes muscles and reduces tension. For example, add 1-2 cups Epson salts, ½ to 1 cup baking soda and 10 drops lavender oil.
Bright light / blue light
- Our internal body clock works best if it is reset in the morning by light exposure so get outdoors in the morning.
- Consider reading a good neutral book under low light to help with falling asleep.
- If using a tablet or phone for reading, make sure they are in the night-time setting and brightness is as low as possible. Research shows that the blue light from electronic screens including smart phones and televisions can confuse our natural biological clock leading to a reduction in sleep quantity and quality.
Sleep environment
- Consider where you sleep, including bed/bedding, light, noise and temperature.
- Turn down the light in the bathroom and in rooms you are in 15 minutes before going to bed.
- Decrease the light in your bedroom by using a dimmer or a reading light with a dimmer.
- Turn off or remove any appliances or clocks that make noise.
- Make sure your sleeping area is the correct temperature range (not too hot or too cold).
Bedding and pillows
- Consider replacing your pillows with hypoallergenic pillows. Use ultrafine allergy pillow and mattress covers.
- Sleep on the highest quality bed linens you can afford.
Tension and anxiety
- Avoid anxiety-provoking activities close to bedtime.
- Avoid watching the news before going to bed.
- Avoid reading stimulating, exciting materials in bed.
- Avoid paying bills before bed.
- Avoid checking your financial reports or the stock market before bedtime.
- Try to achieve some action plan or resolution of a discussion or argument before trying to go to sleep.
- Try writing in your journal any disturbing thoughts that are running through your mind.
- Schedule a time within the next few days to deal with whatever is troubling you. If you are having trouble managing your concerns for more than a few weeks, consult your healthcare or nutritional practitioner for treatment suggestions.
- There are many relaxing yoga or stress reducing mindful breathing Apps, CDs or DVDs available to help you find a relaxing bedtime ritual that works for you.
Always seek help from a healthcare or nutritional practitioner if sleep remains disrupted.
Health problems linked to insufficient sleep
Poor sleeping patterns could lead to major health issues such as obesity, heart disease, high blood pressure and diabetes. Sleep supports healing and detoxification and is an important factor in maintaining healthy hormones. When asleep, we "clear out" neurotransmitters and hormones in the brain to prevent brain fog, fatigue, low mood and anxiety.
Appetite Regulation Results
Appetite Regulation - Typical
According to the genetic variants as well as the questionnaire you filled in, the score indicates that you are not prone to food cravings.
What you can do
Start by making some lifestyle changes. Get enough sleep, go for a run or brisk walk whenever you get the urge to reach for something sweet (or salty) – and these small, but important changes will help you become healthier and cravings-free.
Improve sleep and mood
Cravings may result from low mood or lack of sleep: it’s our body’s way to make up for the lack of energy and dopamine. Sleep also regulates the hunger and satiety hormones – ghrelin and leptin. In case of sleep deprivation, there is an abundance of the hunger hormone ghrelin and not enough of the satiety hormone leptin. Sleep also balances other hormones and not getting a good night’s sleep can lead to high levels of cortisol – the stress hormone.
Not only that, but when we’re sleep deprived, the CB1 receptor of the endocannabinoid system of the brain stimulates reward and addiction mechanisms – that’s why that chocolate bar is even more dangerous when you’re sleep deprived, it might drag you into a vicious circle.
See Sleep Report for more information.
Reduce stress
When we’re stressed, we try to snack ourselves calm. Stress may also cause weight gain on its own, without extra food cravings. Stress results in higher levels of cortisol, the stress hormone, which may promote belly fat. See Stress Report for more information.
Exercise
Benefits of regular exercise are enormous. We often seek sugary treats to boost our mood, but exercise can do that too! Endorphins get released into our bodies after a workout, improving our mood, so we might not need that mood-boosting snack after all.
Eat filling foods
such as whole foods, protein-rich foods and foods containing healthy fats to stay full for longer and avoid the need to snack.
Stay hydrated
Too little water can promote hunger and cravings in some people. Hunger and thirst can produce very similar sensations in the mind, causing it to become confused. One of the easiest ways to reduce food cravings is to make sure the body is hydrated throughout the day. Drinking plenty of water helps clean out toxins from the body, which may also benefit a person's overall well-being.
Avoid feeling hungry
Under-eating can worsen food cravings by making us crave more calorie-dense foods than usual, such as fried and processed foods. Don't wait for hunger to become too intense, instead, have a regular pattern of meals planned throughout the day.
Control portions
For some people, completely avoiding the food they crave may make these cravings worse. This can lead to overeating or feeling miserable without that food. In this case, it may be better to satisfy the cravings with a small, portion-controlled treat. It can help to put this treat at the end of a healthy habit, such as going for a walk or completing an exercise routine.
When dealing with excess appetite cravings, it helps to prioritize balanced meals rich in protein, fiber, and healthy fats to promote satiety. Staying hydrated, managing stress, and getting adequate sleep can also reduce unnecessary hunger signals. Additionally, mindful eating and keeping tempting foods out of immediate reach may help limit overeating.
Stress & Anxiety Results
Stress - Typical
The overall score indicates you are not at increased risk to be sensitive to stress.
To determine the risk score, we have assessed your genetic variants including CLOCK, COMT and MAO-A, alongside the stress questionnaire.
Tips to help you manage stress and build resilience
If you're stressed, whether by your job or by something more personal, the first step to feeling better is to identify the cause. It is also important to build resilience which is the process of successfully bouncing back from stress.
Resilience can be learned and developed in anyone. There will always be some life stressors and unexpected bumps in the road. But reframing challenges can make a big difference in how you face the situation. Try to stay flexible to life's inevitable surprises. Resilient people are not paralysed by challenges. Instead they work through the challenges and learn to make the best of the situation.
Life happens but you can learn how to bounce back. Below are some tips to help you destress and build resilience. However, if you are struggling to cope and feeling overwhelmed then please consult with a health practitioner for additional support and guidance.
Try to be flexible: Flexibility is an essential part of resilience. Sometimes you may need to adapt to situations you can't control. Try to accept that reality.
Remain positive: Focus on things you can control. Try to view the situation in a matter of fact way.
Set reasonable goals: If you are getting overwhelmed, break the challenge down to small manageable steps.
Work smarter: Working smarter means prioritising your work, concentrating on the tasks that will make a real difference. This means leaving the least important tasks to last.
Support network: Having a strong support network is a good way to get through life's challenges. Sharing your feelings with others allows you to release stress and brainstorm solutions. A strong network can also provide emotional and logistical support in a crisis.
Get active: Exercise won’t make your stress disappear, but it will reduce some of the emotional intensity that you may be experiencing, clearing your thoughts and helping you to deal with the problem more calmly.
Have some "me" time: Set aside some time for socialising, relaxation or exercise.
Avoid unhealthy habits: Don't rely on alcohol, smoking and caffeine as your ways of coping. You need to tackle the cause of your stress.
Meditate: Try to mediate a few minutes each day to help ease anxiety.
Breathing techniques: Take a 5-minute break and focus on your breathing.
Look after your gut: Stress also impacts on digestion so a digestive enzyme may also be helpful during stressful periods.
How stress impacts your health
Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger, whether it is real or imagined, the body's defences kick into high gear in a rapid automatic process known as the fight or flight reaction, or the stress response. The stress response helps you rise to meet challenges.
However, beyond a certain point, stress stops being helpful and starts causing major damage to your health, mood, productivity, relationships, and quality of life.
What happens when you experience stress?
When your body senses danger the adrenal glands release adrenaline and cortisol – hormones that provide you with the extra energy and strength required for either fight or flight. Ongoing stress means the cortisol levels are constantly elevated. Consequently, the adrenals produce too much cortisol and the effects of chronic overexposure to cortisol can be devastating.
Some consequences of prolonged cortisol elevations are abnormal blood sugar levels, loss of muscle mass and increase fat accumulation, especially in the stomach area and around the internal organs (which is known as visceral fat). For example, when the cortisol is unbalanced, sleep patterns can also be affected. Excess cortisol keeps us awake which leads to further excess cortisol secretion the next day resulting in food cravings, and consequent weight gain. This is a vicious stress cycle.
How does stress affect your digestion?
Stress also impacts digestion and the gut may need additional support in the form of a digestive enzyme. Good stomach acid is also required to stimulate absorption of essential vitamins and minerals. Stress switches off stomach acid due to the fight or flight reaction!
Burnout Results
Burnout - Typical
The overall score indicates you are not at increased risk to be sensitive to burnout. According to the answers in the questionnaire, your burnout level is in the healthy range and you are not experiencing symptoms of burnout. Keep up your healthy habits to prevent burnout in the future.
What to do?
In order to manage burnout and eventually overcome it, the first step is recognising that you are experiencing it.
Being under constant pressure to achieve, with few opportunities to take real breaks from work, can add to your levels of stress. This can make you feel overwhelmed and more likely to reach the burnout stage. For example, too intense a workload, paired with a toxic work environment and other sources of stress, can lead to burnout. But aside from an overwhelming workload, other factors can also contribute to stress levels and lead to burnout.
There are things you can do to support your adrenals and recover from the symptoms of burnout that you may be feeling.
- Share your experiences with others. One way of getting to the root of the problem is by sharing your experiences with someone. Try speaking to a friend, colleague or family member.
- Get at least 8 hours of sleep every night, keep to a regular schedule and rest when you're tired (see Sleep section for more information on sleep hygiene).
- Manage stress to keep the stress levels in the healthy range (see Stress section for more information).
- Limit caffeine intake to avoid overstimulating your adrenals.
- Limit sugar and refined carbohydrates in your diet.
- Ensure enough nutrient-dense foods in your diet - especially in the morning - such as coconut, avocado, oily fish, nuts and seeds. They will give you energy and beat your cravings for salty or sugary foods without raising your blood sugar levels.
- Avoid environmental toxins.
- Eat regularly and at about the same times every day.
- Stay hydrated.
- Exercise, as this can help support the adrenal function and also help to reduce stress and cravings. However, too much exercise can contribute to symptoms of adrenal fatigue - listen to your body.
- If you are following the above guidelines and still experiencing symptoms, consider supplementing with adaptogenic herbs, such as ashwaganda, ginseng, licorice root, holy basil. Consult your nutritional or healthcare practitioner before taking supplements.
The difference between stress and burnout
Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you begin to lose the interest or motivation that led you to take on a certain role in the first place.
Burnout reduces productivity and saps your energy, leaving you feeling increasingly helpless, hopeless, cynical, and resentful. Eventually, you may feel like you have nothing more to give.
Burnout is a gradual process. The signs and symptoms are subtle at first, but they get worse as time goes on. Think of the early symptoms as red flags that something is wrong that needs to be addressed. If you pay attention and act to reduce your stress, you can prevent a major breakdown. If you ignore them, you’ll eventually burn out.
Burnout may be the result of unrelenting stress, but it isn’t the same as too much stress. Stress, by and large, involves too much: too many pressures that demand too much of you physically and psychologically. Stressed people can still imagine, though, that if they can just get everything under control, they’ll feel better.
Burnout, on the other hand, is about not enough. Being burned out means feeling empty, devoid of motivation, and beyond caring. People experiencing burnout often don’t see any hope of positive change in their situations. If excessive stress is like drowning in responsibilities, burnout is being all dried up. And while you’re usually aware of being under a lot of stress, you don’t always notice burnout when it happens.
Cholesterol Insights Results
Cholesterol Insights - Typical
Your score indicates you may be at lower risk of an unbalanced cholesterol lipoprotein profile. If you are at all concerned, contact your healthcare provider for further discussion.
To determine the score, we analysed your genetic variants including PPARG, GCKR, FABp2 and APOA5 alongside the dietary fat intake questionnaire.
What to do
You are at lower risk. However, if you are concerned and want to prevent developing an unbalanced cholesterol lipoprotein profile in the future, then consider the below diet and lifestyle interventions.
Top tips for balancing your cholesterol profile include:
Reduce processed (particularly fried) foods and saturated fat consumption See the saturated fat decision tree for further information.
Exercise regularly: aim for at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week; or 75 minutes of more vigorous exercise such as running or a game of singles tennis every week; or a mix of moderate and vigorous aerobic activity every week – for example, two 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity.
Add soluble dietary fibre to your diet - To help the removal of excess cholesterol include regular soluble dietary fibre sources such as oats and legumes.
Regularly include sources of omega 3 beneficial fats. This may be achieved by including oily fish in your diet, aim for a minimum of two portions per week or including flaxseeds such as a salad topper or in porridge.
Eat a daily rainbow vegetables and fruits. We are increasingly understanding that the colours of fruits and vegetables contain natural compounds called phytonutrients which can have powerful health benefits. Balance cholesterol profiles have been associated with consuming a diet rich in fruit and vegetables, particularly of a variety of colours. Certain phytonutrients have been particularly associated with helping to reduce risks associated with LDL cholesterol.
Aim to include the following as part of your rainbow of plant foods:
- Lycopene: is a red-coloured pigment found in foods such as tomatoes, tomato-based products and red watermelon.
- Phytosterols: are found in many plant foods but in useful concentrations in nuts (and their oils), olive oil, seeds, whole grains and legumes.
- Quercetin: is a strong anti-oxidant found in red onions, buckwheat, red grapes, green tea and apple skins.
- Resveratrol: is found in red grapes and becomes highly concentrated in red wine (remember alcohol should be consumed in moderation) but is also found in blueberries and peanuts.
Find out what cholesterol is and why we need it.
What is cholesterol?
Cholesterol is a fatty substance which is made in the liver. It’s found in some foods too. We all need some cholesterol in our bodies just to keep us ticking over but having too much can clog up our arteries and lead to health problems in the future.
As cholesterol is a type of fat, it is not soluble in the body and must be transported as part of a specialised system used to move fats through the water-based blood.
The carrier systems of fats are called lipoproteins which you may have heard of as; low-density lipoprotein cholesterol (LDL-cholesterol) or high-density lipoprotein cholesterol (HDL-cholesterol).
- LDL delivers cholesterol to cells throughout the body and is also sometimes called ‘bad’ cholesterol as it has been linked to cardiovascular disease.
- HDL delivers excess cholesterol back from the body’s cells to the liver for excretion and has been associated with a reduced risk of cardiovascular disease, hence ‘good’ cholesterol.
Increased levels of circulating LDL-cholesterol have historically been linked to consuming foods which contain higher levels of cholesterol and advice was given to reduce these in the diet. However, most of the cholesterol in our body is actually produced by the liver and as little as 10% of the cholesterol in the blood comes directly from the foods we consume. Our transport and metabolism of cholesterol is tightly regulated and current research understands it is influenced by both our individual genetics plus our diet and lifestyle factors.
Why do we need cholesterol?
Cholesterol plays a vital role in how our body works and there is cholesterol in every cell in our body, and it's especially important in our brain, nerves and skin.
Cholesterol has three main jobs:
- It’s part of the outer layer, or membrane, of all our body’s cells
- It’s used to make vitamin D and steroid hormones which keep our bones, teeth and muscles healthy.
- It’s used to make bile, which helps to digest the fats you eat.
Propensity to higher BMI Results
Propensity to higher BMI - Typical
Your score indicates you do not have a propensity for higher BMI and that you are managing your weight by making appropriate lifestyle decisions. It is important to keep up your good work by choosing a balanced diet and lifestyle.
We are increasingly understanding that higher BMI and risk of obesity is a complex interplay between our genetics, lifestyle and environment. Your risk score is a measure of many different factors across a number of areas and is calculated from your DNA and lifestyle questionnaire results.
The following image shows important other areas you may wish to consder optimising. For further information see the relevant sections from your Optimal Health report.
Remember that your health is not predetermined by your genetics alone. It is also influenced by your environment and lifestyle factors. An increase in BMI is often as a result of an imbalance in one or more health areas covered throughout this assessment.
Consider focusing on reports rated as elevated risk and moving to any with a rating of a moderate risk. You can update your reports risk scores by retaking your assessment questionnaires as you make changes over time. Remember everyone’s response to lifestyle and environmental changes is unique and progress is dependent on this.
Saturated Fat Balance Results
Saturated Fat Balance - Typical
Your score indicates a typical risk associated with impaired saturated fat metabolism and/or changes in blood triglyceride levels. To determine the risk score, we have assessed your genetic variants including APOA2 and APOA5 alongside the dietary fat intake questionnaire to indicate if you may be over consuming unhealthy fats.
What you can do
Even though you are at typical risk, to provide future protection against impaired saturated fat metabolism and/or changes in blood triglyceride levels, even you can benefit from these dietary and lifestyle tips
Consumption of fats, particularly saturated fat has historically been associated with poor cardiovascular outcomes and obesity. From this, earlier nutritional guidelines regarding dietary fat intake often included generic advice to consume a low-fat diet. However, current research and understanding has advanced to discover that not all fats are created equal and that you may process fats in slightly different ways according to your genetic variations and dietary choices. Saturated fat can be recognised by their characteristic of being solid at room temperature. Examples include, animal fat such as beef, lamb, chicken, pork and dairy products, plus it is also present in some plant foods such as coconut, palm oil and peanuts.
When balancing your fat intake, it is important to look at all aspects of your diet. Research varies on its opinion as to the best amounts of fat to consume in the diet, but it is generally considered best to keep fat to 20%-35% of your recommended dietary intake unless there is some other specific requirement (such as for weight management, infants, during pregnancy and certain medical conditions – please consult your healthcare provider for further information).
Fat provides a lot of energy in a small volume and can be used by the body for different processes such as a source of energy but is also important for optimal functioning of the brain, connective tissue and gastrointestinal tract. It is best to keep your saturated intake to 8%-10% and to offset this by including daily sources of healthier unsaturated fats found in avocados, olives, nuts, seeds, oily fish and flaxseeds.
Top tips for balancing your total fat intake include:
- Reduce your consumption of meats and dairy produce and choose higher welfare or wild products where possible.
- Regularly include sources of omega 3 beneficial fats. This may be achieved by including oily fish in your diet, aim for a minimum of two portions per week or including flaxseeds such as a salad topper or in porridge.
- Eat olives and walnuts, consider using the oils of these as a salad dressing.
As our fat pathways are linked to our carbohydrate and protein pathways it is important to be mindful of other areas in your diet to ensure optimum fat metabolism. This includes:
- Balancing blood sugars by choosing low glycaemic index and lower sugar foods.
- Choosing foods higher in fibre such as vegetables, oats, barley, beans, lentils and nuts can help to balance blood sugars and aid the elimination of certain fats from the body.
- Including a wide range of phytonutrients and antioxidants found in coloured fruits and vegetables. Aim for a rainbow effect e.g. blueberries, yellow bell peppers, spinach, onions.
How to balance your fat intake
Our understanding of how we should be eating fats in our diet has moved on from simple low-fat guidance. We now understand the importance of paying attention to both quantity and quality of the fats we consume.
Tips for storage and cooking:
Due to their nature fats and oils (particularly unsaturated) are easily degraded by heat and light, becoming rancid and lose their benefits and actually become detrimental for our health.
Follow the following tips to keep your fat and oils in the best condition.
- Oils should be kept in dark glass containers at cool temperatures and used before their sell by date
- Never cook with fats at high temperatures. If you need to fry or roast use a small amount of a stable fat such as coconut oil or ghee at the lowest temperature possible.
- Do not fry or excessively heat monosaturated or polyunsaturated oils. Use these as salad dressings.
- Throw away any fat or oil if it smells rancid.
Omega 3/6 Balance Results
Omega 3/6 Balance - Typical
Your overall results indicate functioning enzymes responsible for omega-3 metabolism (encoded by FADS1) and omega-6 enzyme (encoded by FADS2). To determine the score we analysed your genetic variants alongside the dietary fat intake questionnaire and essential fatty acids deficiency checker questionnaire.
What to do
The ratio of omega-3 fatty acids to omega-6 fatty acids is important to balance within our dietary intake. This is due to the fact that omega-6 fatty acids help generate pro-inflammatory chemicals. While these can aid the immune system to an extent, far too many of them can lead to chronic inflammation, which can in turn increase a person’s susceptibility to disease.
According to your score you are at typical risk. However, if you want to reduce risk of any essential fatty acid imbalance then you can consider these dietary interventions.
- Reduce intake of omega-6 fats such as grain fed or non-free-range chicken and other meats and processed commercial fats.
- Ensure adequate intake of omega-3 fats such as non-farmed wild caught oily fish, green leafy vegetables, nuts, flax and chia seeds, and walnut oils.
Polyunsaturated fats are fatty acids are known as PUFAs. Two well-known PUFAs are omega-3 and omega-6 fatty acids. Both omega-3 and omega-6 fatty acids are considered to be “essential fats” because the human body is unable to produce them naturally and they are essential for certain body processes.
The main types of omega-3 fatty acids are alphalinolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), and all have different but important effects on overall health. While the main function of EPA is to help reduce inflammation, DHA is crucial for normal brain function and development. ALA is primarily used for conversion into EPA and DHA.
ALA is normally found in fats from plant foods, such as nuts and seeds (walnuts and rapeseed are rich sources). EPA and DHA, collectively called long chain omega-3 fats, are naturally found in fatty fish, such as salmon and fish oils including cod liver oil. Omega-3 fats are also readily available in supplements.
Gamma-linolenic acid (GLA), on the other hand, is an omega-6 fatty acid that’s necessary for maintaining brain function and can induce a weak anti-inflammatory effect. Good sources include certain oils like evening primrose oil and borage oil.
Blood Sugar Sensitivity Results
Blood Sugar Balance - Typical
Your overall score indicates you have balanced blood sugar regulation. We have assessed your genetic variants to determine this score, including ADIPOQ, GCKR, PPARG and TCF7L2 alongside the blood sugar sensitivity questionnaire.
What to do
Even though you are at typical risk, it is essential to maintain balanced blood sugar levels to protect against developing blood sugar imbalance conditions such as hypoglycaemia and insulin resistance.
Food and Drink
- Limit sugary foods and beverages. According to the World Health Organization, an average adult should consume less than 10 per cent of their energy intake in the form of free sugars, but ideally, less than 5% of total energy intake is suggested for additional health benefits.
- Follow UK guidelines to consume foods containing less than 5 per cent sugars using food labelling. Tip! Check the back of food packaging and consume only products where sugar is listed as less than 5g per 100g of the food product.
- Water is the best fluid to drink as it hydrates the body and has numerous benefits, including helping to keep blood sugar balanced. Ideally, aim to drink between 1.5 – 2 litres of fluid daily, and if a lot of physical activity is being carried out, you’re likely to need a little more than that to replace water loss via perspiration.
- Try to choose foods with low (and occasionally medium) glycaemic load, as these foods slow the release of sugars into the bloodstream.
- Choose complex carbohydrates over-refined. These foods are good sources of fibre that helps to slow the rate at which glucose enters the bloodstream, which can help achieve good blood sugar control. Carbohydrates rich in fibre include fruits, vegetables, legumes (beans), and whole grains.
- See your myDNAhealth dietary guidance for further information and suggested plate guidelines.
- Eat a variety of fruits (maximum two per day) and colourful vegetables.
Vegetable intake can be improved by:
- Always including vegetables in meals
- Eating raw vegetables as snacks
- Eating vegetables that are in season
Get active
Physical activity can help balance blood sugars. If you spend long periods sitting (this does not include sleeping), this is known as a ‘sedentary’ lifestyle. Being sedentary is associated with an increased risk of blood sugar imbalance.
Maintain a healthy weight
You’re more at risk of blood sugar imbalance and type 2 diabetes if you’re overweight, especially if you’re large around the middle. (Source: Diabetes UK)
Tip: Goal setting and making slow changes can help set yourself up for success.
Blood sugar is glucose obtained from the food we eat. It is essential as it is one of the body’s primary sources of energy.
Glucose levels in the blood fluctuate all the time. However, if we consume refined carbohydrates and sugary foods, our blood sugar levels will shoot up out of our naturally balanced range. As this much blood glucose is not needed to create immediate energy, the body senses the excess and triggers the release of the hormone insulin from the pancreas. Through a series of biochemical changes, insulin encourages the storage of excess glucose in the liver, muscles and ultimately as body fat leading to a quick drop in blood sugar levels. This pattern is sometimes referred to as a ‘blood sugar rollercoaster’ where we can get into a cycle of highs and lows, triggering the release of our stress hormones, such as cortisol. Symptoms of unbalanced blood sugar may include increased appetite, food cravings, fatigue (tired and sleepy), feeling hyper, jittery, or nervous; brain fog (spacey, unable to concentrate), irritability, anxiousness, and lowered mood.
Maintaining balanced blood sugar through good food choices will allow you to have steady energy and mood throughout the day, concentrate better, reduce food cravings and burn excess body fat. This can be achieved by consuming balanced meals that contain all the health-building nutrients in proportions that support blood sugar stability for approximately 4-5 hours after consumption. See your myDNAhealth dietary guidelines for more information.
How well sugar is absorbed and also stored partly depends on genetics. Some people will pull too much sugar from the carbohydrates they eat, or they may direct too much of the sugar in the blood into fat storage. Both problems might, in the long run, lead to weight gain or type 2 diabetes. These health issues are preventable by being mindful of food and lifestyle choices.
Inflammation Results
Inflammation - Typical
Your overall score indicates you are at typical risk.To determine the risk score, we have assessed your genetic variants including IL6 Receptor (cytokine), TNF alpha (cytokine involved in systemic inflammation), MnSOD and questionnaire results.
What to do?
Even though you are at typical risk, to provide future protection against inflammation and inflammatory related conditions, even you can benefit from these dietary and lifestyle tips.
To control inflammation, limit inflammatory stressors and load up on supporting foods and lifestyle habits! You should pay special attention to the foods that can both promote inflammation as well as those that can be anti-inflammatory.
- Include enough omega-3 fats - From oily fish (such as non-farmed, wild salmon, mackerel, herring, trout, tuna and sardines), flax and chia seeds.
Also try to include some anti-inflammatory foods such as olive oil, avocados, green leafy vegetables and nuts. - Try to avoid or limit foods that inflame as much as possible - Shop-bought processed products, fried foods, sugar, refined carbohydrates, peanuts, processed meats and potential allergies or irritating substances such as alcohol. Reduce intake of omega-6 fats such as grain fed or non-free-range chicken and other meats and processed commercial fats.
- Get plenty of antioxidants - From fresh fruits and vegetables. Try to eat a rainbow of colours daily.
- Manage stress and negative thoughts - Research shows that people who ruminate (think about negative things in the past) tend to have a prolonged inflammatory response. Find some way to manage psychological and emotional stress so it isn't preying on your mind. See your Stress report for more information.
- Sleep well - 7-8 hours preferably. Sleep affects the expression of many genes that regulate our immune system. Lack of sleep can upregulate ("turn on") the pro inflammatory genes that can contribute to inflammation. See your Sleep report for more information.
- Get moving - Even a 30 minute brisk walk every day can reduce inflammation and downregulate ("turn off") the genes responsible for inflammation. Therefore, exercise is encouraged. However, make sure that it's the right kind of exercise for you and that you are not over-exercising as this can contribute to inflammation. Start slow and build up the intensity and frequency as you grow stronger and symptoms of inflammation subside.
- Take care of your gut flora - Inflammation can negatively affect gut flora and vice versa. Take care of your gut to stop or prevent this vicious cycle.
- Lose some weight - If you are overweight, try to gradually shed some pounds - fat cells churn out inflammatory proteins called cytokines.
- Consider supplementation - If you're doing all of the above and still experiencing symptoms of inflammation. There are plenty of natural supplements out there, such as turmeric and curcumin, that can help relieve inflammation. Check with myDNAhealth customer support or your nutritional or healthcare practitioner on the right kind of supplement for your symptoms.
- If you're still feeling inflamed, check for allergies or intolerances that may possibly be causing or prolonging your inflammatory response. Ask your nutritional or healthcare practitioner on how to get tested.
How does it work?
Inflammation is a natural and mostly beneficial process by which our body responds to a pathogen, toxin, stress or trauma. When something stresses your body, it responds by swelling in an attempt to heal itself. Inflammation is necessary for proper tissue repair; however, systemic or chronic inflammation has a domino effect that can seriously undermine your health.
Symptoms of chronic inflammation can be persistent pain, low energy, frequent headaches, recurring allergies, high blood pressure and brain fog.
Inflammation also has a genetic component as certain genetic variants including IL6R, TNFa, MnSOD and the FADS, might make people more prone to inflammation. It is not an issue if those people are aware of their genetic predisposition and manage it through their lifestyle and diet.
A tendency for the body to overreact is also associated with a deficiency in essential fatty acids and their supportive nutrients, vitamins B3 and B6, biotin, vitamin C, zinc and magnesium. Vitamin B5 is also needed to make cortisol, the body's anti-inflammatory hormone.
What is systemic or chronic inflammation?
Long term chronic inflammation is a significant component of many health issues and a common denominator in the progression of many diseases such as diabetes, heart disease, autoimmunity and Alzheimer's. Unhealthy inflammation arises when our immune system's response goes out of control and doesn't "switch off", damaging our own healthy tissues.
The following shows important other areas you may wish to consider optimising. For further information see the relevant sections from your Optimal Health report.
When you catch a cold or sprain your ankle, your immune system switches into gear. Infection or injury trigger a chain of events called the inflammatory cascade. The familiar signs of normal inflammation such as heat, pain, redness, and swelling are the first signals that your immune system is being called into action. This is called acute inflammation.
Acute inflammation isn't a problem. If the inflammatory response flares up and then dies down, there's nothing to worry about - it signifies a well-balanced immune system. But symptoms of inflammation that don't recede are telling you that the "on" switch to your immune system is stuck. In some cases, what started as a healthy mechanism, like building scar tissue or swelling, just won't shut off - you may be exposed to something that your immune system keeps reacting to and there are not enough anti inflammatory substances in your body to stop that. This is called chronic inflammation.
It is also sometimes referred to as "hidden" inflammation as most people don't even know they're inflamed. It may sound relatively harmless, but this situation can lead to numerous health issues. If your immune system becomes overburdened, these inflammatory triggers are cycled continuously through your blood where they affect nerves, organs, connective tissues, joints, and muscles. This is how disease develops.
Vitamin D Results
Risk for Vitamin D Deficiency - Typical
Your risk of a vitamin D deficiency is typical. In addition to bone health, emerging evidence from clinical studies has indicated that vitamin D deficiency is associated with several inflammatory diseases.
What you can do
The new advice on vitamin D from Public Health England, recommends that adults should have 10 micrograms (mcg) of vitamin D every day.
Sunlight:Our main source of vitamin D is from the action of sunlight on our skin. However, during winter (from October until the end of March) in many Northern hemisphere countries the sunlight does not contain enough UVB radiation to make vitamin D. People with dark skin, from African, African-Caribbean and South Asian backgrounds, may not get enough vitamin D from sunlight in the summer.
Food: Vitamin D is found naturally in a small number of foods, including oily fish such as salmon, mackerel, herring and sardine, as well as red meat, liver and egg yolks. It's also found in fortified foods. However, it's difficult for us to get the recommended amount of vitamin D from food alone.
Supplement: If you live in the Northern hemisphere and experience limited exposure to sunlight, then you may want to consider taking a vitamin D3 supplement, especially during the darker winter months. If you have a darker skin colour then you may need to take a supplement year round.
What does vitamin D do to the body?
We need vitamin D to help the body absorb calcium and phosphate from our diet. These minerals are important for healthy bones, teeth and muscles. A lack of vitamin D, known as vitamin D deficiency, can cause bones to become soft and weak, which can lead to bone deformities. However, we are increasingly understanding that Vitamin D is required by every cell and its deficiency can cause a variety of symptoms in addition to bone decalcification including chronic fatigue, lowered immune response, inflammation, or muscular-skeletal pain such as lower back pain. This is because vitamin D has crucial regulatory roles in our body and is even able to talk directly to our DNA to up regulate important genes.
Lactose Results
Lactose Intolerance - Typical
You do not have the genetic variant that may predispose to being lactose intolerant. You are therefore likely to be able to consume diary without common digestive issues such as bloating.
What you can do
Lactose intolerance is a common digestive problem where the body is unable to digest lactose, a type of sugar mainly found in milk and dairy products. If you think you have lactose intolerance, you can try avoiding foods and drinks containing lactose for two weeks to see if your symptoms improve.
Symptoms of lactose intolerance usually develop within a few hours of consuming food or drink that contains lactose. They may include:
- flatulence (wind)
- diarrhoea
- bloated stomach
- stomach cramps and pains
- stomach rumbling
- feeling sick
The severity of the symptoms and when they appear depends on the amount of lactose you consume. Some people may still be able to drink a small glass of milk without triggering any symptoms, while others may not even be able to have milk in their tea or coffee.
What causes lactose intolerance?
The body digests lactose using an enzyme called lactase. This breaks down lactose into two sugars called glucose and galactose, which can be easily absorbed into the bloodstream.
People with lactose intolerance don't produce enough lactase due to genetics or ageing when they may lose the ability to make this enzyme, so lactose stays in the digestive system where it's fermented by bacteria. This leads to the production of various gases, which cause the symptoms associated with lactose intolerance.
Depending on the underlying reason why the body isn't producing enough lactase, lactose intolerance may be temporary or permanent. Most cases that develop in adults are inherited and tend to be lifelong.