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- Simply Holistic -

RHC Health and Wellness Blog

What Should I Eat Based On My Genetics?

4/6/2022

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​You are a unique person with unique needs to optimize your health and wellness. A diet that someone else swears by may not work for you (or vice versa). But yet, you see so many “blanket” recommendations on what to eat or which supplements to take and you wonder how much that really applies directly to you. Unlike others, you may be able to enjoy coffee in the evening without any major sleep issues, but have a terrible reaction to gluten (a protein in wheat). Or perhaps, you may need more folate (vitamin B9) than others, but maybe sodium doesn’t affect your blood pressure as much.
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Guess what? There are genes—and variations of these genes—that can explain why you are unique. And now with recent scientific and technological advances, there is a smarter way to know what nutrition and lifestyle strategies you need to thrive, rather than the old method of following recommendations for the “average person” and seeing how it goes for you as an individual. This opportunity for personalized (or “precision”) nutrition is based on the rapidly expanding field of research that specifically looks for some of your unique needs in your own DNA. Imagine what you could do with the insight to know which diet, food, or nutrients you should focus on and which won’t likely make any difference to you anyway.

We are talking about the science of nutrigenomics. It’s the combination of nutrition and genomics and helps you choose the foods and nutrients you need more of, based on your unique genetic blueprint.
Here’s how your genes work. You have a set of genes that you inherited from your parents (half from each parent). This is your unique “genetic code.” Siblings (except for identical twins) from the same parents have some similarities, but each are still genetically unique individuals. You may have different hair or eye colors, or be a different height from your siblings. All of these uniquenesses are due to your genes.

​Each gene is a piece of DNA that codes for one single protein. That’s why you have thousands of genes—because your body needs thousands of proteins to do all of its cellular and molecular jobs to keep you alive and healthy. There are several variations for each gene. For example, you may be genetically predisposed to having high (or low) levels of cholesterol or a resistance (or easier ability) to losing weight. Perhaps you have a lower (or higher) ability to use folate (vitamin B9), but maybe you are (or aren’t) very sensitive to caffeine or high levels of sodium. And possibly, you are very unlikely (or likely) to develop celiac disease.

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How would you know? By having an accurate genetic test done to look for variations in all of those (and more) genes.

But, it doesn’t stop there. Your genes code for so many areas of health, like metabolism, inflammation, hormones, stress response, moods, detoxification, weight, fitness, cognition, and your ability to use essential nutrients from foods and supplements.

Imagine how you could tailor your food and lifestyle choices if you knew the areas that you as a unique individual should focus on, and which areas you need not worry too much about.

How can nutrigenomics help improve my health?
Let’s go through these examples so you can see what you can do when you learn your unique  gene profile and take advantage of precision nutrition.

Susceptible to high levels of cholesterol
High levels of cholesterol can increase your risk for heart disease and stroke. This is partly the result of how your genes allow your body to process fats. If you knew you had genetic variants that made you prone to high levels of cholesterol, you could focus your foods on choosing more plant-based meals, heart-healthy fats, and higher-fiber foods.

Resistance to losing weight
Imagine knowing if your genes are influencing your ability to lose weight. If this were the case, you can be more forgiving in your weight-loss goals, and incorporate some cognitive behavioral therapy or mindfulness to help you.

Lower ability to use folate (vitamin B9)
Folate is found in green leafy vegetables and beans. Supplementation is often recommended for people who are or can become pregnant. If your genes code for a lower ability to use folate, then you may need to eat more folate-rich foods or take a supplement to ensure you get enough folate to compensate for your lower ability to use it so that you could maintain good health.

Not very sensitive to caffeine
Some people are able to metabolize (process and eliminate) caffeine faster than others. If you know that you are a “fast caffeine metabolizer,” you may be able to enjoy caffeine without having to worry too much about some of the common side effects that happen more often in people who are “slow caffeine metabolizers.”

Not very sensitive to high levels of sodium
Salt contains sodium, and too much sodium can increase blood pressure. However, some people are more sensitive to sodium than others.

Very unlikely to develop celiac disease
If you don’t experience gut symptoms and you are not likely to develop celiac disease, then you may not need to avoid eating gluten (a protein commonly found in wheat, rye, and barley).

And remember, these are just a few examples of how the variations in your genetic blueprint can impact your health and wellness, and how you can eat based on your genetics to reach your health goals.
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Science is quickly unravelling the mysteries of the human genome and that is a great opportunity for you to reach your optimal health with a strategy developed based on your genes. There is a genetic test that looks at dozens of health-related genes to identify the areas you will be naturally healthier in, and which areas may need some extra attention. Unique to you.

If you’re interested in learning more about nutrigenomics and being smart about where to make targeted nutrition and lifestyle changes that will work for you, consult Dr. Jen Lourey
 who can help you get your test done, go through the results with you, and work with you to create a strategic plan so you can reach your personal health goals.
Learn More


References:
​3x4 Genetics. (n.d.). Sample report: The personal genetic story of Jean Poole. 
https://www.3x4genetics.com/patient-faq/#

The Nutrition Society. (2018, November 19). Nutrigenomics: The basics. https://www.nutritionsociety.org/blog/nutrigenomics-basics

Sommer, Connie. (2019, June 13). Food as medicine? Scientists are getting closer through nutrigenomics. University of Southern California News. https://news.usc.edu/157675/food-as-medicine-nutrigenomics/
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The Power of Stretching: 7 Things You may not know but should!

12/3/2020

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As a living, breathing human being, the entirety of your existence occurs within the shell of your body. However, many of us spend more thought and effort maintaining our cars than our body. We do regular oil changes, check our fluids and buy new tires to keep our vehicles healthy and safe. But what about our bodies?..." 

In this PDF linked below (click the button), Kit Laughlin explains how stretching can help you: 
1. Relieve aches and pains
2. Sleep better
3. Reduce anxiety
4. Learn to relax
5. Breathe easier
6. Look and feel younger
​7. Enjoy your body
https://stretchtherapy.net/
Kit Laughlin is the Founder of Stretch Therapy, and a world authority in stretching and strengthening techniques. He is the author of "The Power of Stretching: 7 Things You May Not Know But Should!" guide to stretching for health. Check out this pdf document by clicking the button below!
The Power of Stretching - PDF

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The Effects of Grounding (earthing) on inflammation, the immune response, Wound Healing, and Prevention and Treatment of Chronic Inflammatory and Autoimmune Diseases

11/11/2020

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"Accumulating experiences and research on earthing, or grounding, point to the emergence of a simple, natural, and accessible health strategy against chronic inflammation, warranting the serious attention of clinicians and researchers."

"While there may be other explanations, we suggest that rapid resolution of inflammation takes place because the Earth’s surface is an abundant source of excited and mobile electrons, as described in our other work. We further propose that skin contact with the surface of the Earth allows Earth’s electrons to spread over the skin surface and into the body....These effects reveal changes in the internal electrical environment within the body."

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Read the full study here:

Effects of Grounding Study

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Back to School Without Back Pain

9/23/2020

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For those with students who are required to carry numerous books around, it is vital to begin considering ways to prevent the inevitable back pain. Although such a task may be the norm for the majority of students across the country, chiropractors suggest this daunting chore can cause permanent damage to the spine. Preventative measures are the best way to help your student manage the pain and prevent future issues that may arise."
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- Click below to read more - 

Back to School Without Back Pain
https://www.thejoint.com/minnesota/plymouth/plymouth-32002/219663-back-to-school-without-back-pain
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Toxic Relief: New to Chiropractic Adjustments

9/23/2020

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Before your alignment, its likely that your nervous system was being jammed up in areas by subluxations. However, through chiropractic manipulations, your nerves may be able to work at their optimal level, which can be very tiring to the body if it has been deprived of this for some time.

By clearing out those blockages and regulating that flow of information to its optimal speed, then there is going to be an adjustment period for your body, causing it to feel very tired, and even sick, in the meantime.
 
However, don’t worry, they won’t last long, and the benefits you will get from the chiropractic treatments will make it worth it!" 

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- Click the button to read more - 

Toxic Relief: New to Chiropractic
https://www.thejoint.com/minnesota/plymouth/plymouth-32002/toxic-release-from-chiropractictreatment
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Migraines? Here's How Chiropractic Care Can Help

5/27/2020

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Chiropractic treatment for migraines works in multiple ways:
Restores proper nervous system communication by ensuring alignment.
  • Decreases irritation in the nerves that send pain signals to the brain.
  • Reduces muscle tension, a common trigger for migraine headaches
  • Restores normal blood flow
  • Unlocks the body's healing potential
  • Strengthens the muscles that support the spine
  • Identifies migraine triggers so as to help avoid them"
https://arrowheadhealth.com/can-chiropractic-treatment-help-migraines/
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- Click the button below to read more -
Chiropractic for Migraines

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    RHC Team

    Striving to share the wealth of health and wellness we can offer through as many outlets as possible. In our blog, you'll find tips, tricks, and links to good information on how to be holistically healthy. 

    ​RHC Health Team is a group of like-minded, healthy-lifestyle-oriented women consistently striving to better ourselves, and do what we can to help others do the same. Striving to share the wealth of health and wellness we can offer through as many outlets as possible.

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