Women’s Health: What is a DNA Diet?

When you think about GENES, most understand the basics… Genes are inherited from your parents, both of their DNA together makes up your genes. This is what obviously gives you your eye color, height, hair color, but it can also involve traits such as obesity, diabetes, heart disease, and types of cancer. Even the rate of your metabolism.

What many people don’t grasp initially is that there is an interaction between your genes and our environment. So, what you eat and your overall lifestyle is one of the most changeable components of your life.

What is Nutrigenetics?
It is the study of the relationships among genes, diet, and health outcomes. But, have you ever realized that how your DNA make up and how it is expressed could ultimately affect your success in these categories? Your overall genetics play a huge role in food consumption and your health regime. When it comes to weight loss, the role of nutrigenetics becomes significantly more challenging to unravel.

Choline is an example of a nutrient that gets little to no attention. Think about your typical brunch order…Eggs. Sunday morning breakfast staple…Eggs. Choline is found in the yolk of eggs. Most individuals think of eggs and immediately say they aren’t the best for you because of the cholesterol… but nutrigenetics research has found several genetic variants that may lead to health problems including fatty liver, infertility and muscle loss in individual carriers of the variants who consume inadequate amounts of choline, according to a study by CNN Health. (Dr. Sanjay Gupta, 2019) Reducing dietary cholesterol may have been useful for some individuals who need assistance in lowering blood cholesterol levels. So, it’s not just a fad diet dictating your restrictions, but your DNA can alter your success in nutritional and lifestyle goals.
Nutrients that could better be addressed by keeping in mind the aspect of nutrigenetics include, saturated fat. Most experts agree that taking out excessive saturated fat keeps us healthy.
There has been a discovery of an association between a genetic variation in the APOA2 gene. This gene variation aids in fat absorption, and makes it easier for individuals who consume saturated fat however, adjustments of this genetic expression through interaction of our lifestyle environment promotes excess weight and poor heart health.

WHY IS IT ALWAYS SO HARD TO LOSE WEIGHT!?
Obesity is a disease. There is a genetic component to obesity and dozens of genetic variants have been associated with obesity and metabolism. I remember having conversations in college about metabolism rates and how a few of my closest friends could eat as much as they desire and never gain a pound. I could eat a salad every day for a week and not lose a pound, when my friends could eat tons of carbohydrates and fatty foods, and also stay the same weight or even lose weight. It is just their genetic makeup. Even though this type of program essentially is not always talked about, companies are trying to market these gene-based diet and nutrition programs. So, do your research. Crush those “New Year, New You” goals. Learn about what works for you. In the end, you work-out and eat healthy to better yourself, think of this as just an added bonus to your health journey knowledge.

If you want to achieve your diet goals by understanding how your DNA works for you without increasing your risk for disease. Precision medicine through epigenetics takes the guess work and helps you meet your target in a more personalized approach geared to what your DNA expresses. You will hit your health goals more on the bullseye instead of wavering away from your target. Leveraging your DNA upgrades your life and performance to crush your goals and optimize health.
Ready…Set….Go. The Future Female in you is waiting.

Dr LaReesa Ferdinand, MD is a board-certified OB/GYN, Women’s Health Expert, and Visionary Speaker. She specializes in cutting-edge precision medicine with an emphasis on epigenetics, providing women with a personalized approach to hormone optimization and preconception health.

Click here, to learn more about the lifelong benefits and anti-aging effects of a personalized genetics consultation and epigenetic coaching program geared toward improving hormone imbalances. I look forward to hearing from you. Let’s work together!

The Fasting Mimicking Diet 

The Fasting Mimicking Diet developed by Valter Longo, Director of the Longevity Institute of University Southern California has had much buzz in the medical community. Per Longo, this diet or system helps “guides your body into a fasting state to get all the health benefits that come from long fasts.”  

The Fasting Mimicking Diet has the ability to optimize your body through focused nutrition. By only doing this system for 5 days per month, you can alter your aging process, improve mental performance, regenerate cell behavior, maintain healthy levels of blood sugar, blood pressure, and cholesterol plus LOSE WEIGHT. 

My personal experience after the first month was to intentionally be focused for 5 days that I would not be prone to fail (i.e. planning vacation, girl’s night out, birthday party), and be deliberate and disciplined. Truthfully, I was more tired during those 5 days and had to maintain a good amount of sleep at night. BUT that wasn’t a bad thing. It was a sign of my body changing.  I came out of it with less cravings and improved mental clarity and energy.

However, before you plunge in, note that this kind of diet or system is not appropriate for everyone, especially pregnant women and people on certain medications. Discuss this with your medical doctor before starting it to see if this is a good fit for you.  

Take a peak and take a plunge to a healthier you.   

www.prolonfmd.com 

Can a Diet That Mimics Fasting Turn Back the Clock?

Middle-aged women tend to have many titles. You may feel like you’re trying to unite several kingdoms — just like Daenerys Stormborn from the TV show, Game of Thrones.

Your name could look something like this:

You are the Empress of Everything of the House (Usually) Organized, #Badass Change Agent of the Future, First to Help Out Her Parents, the Can’t Ever Be Burned Out Business Owner, Queen of the Carpool and the Kids’ Sports Teams, Khaleesi of the PTA, Breaker of Glass Ceilings, and Mother of Three.

As you try to rule your kingdoms, you may feel life’s demands are sandwiching you. You’re caught between excelling at work and taking care of your family, parents, and community. So taking time for yourself may seem impossible.

But you’ve persevered and made it to your iron throne of success. But you can barely enjoy it because you’re slumped over in exhaustion.

Just when you need to be at the top of your game, it feels like your body betrays you — especially your brain.

You may have forgotten to pick a child up from school. Or you may have forgotten some key information during a presentation.

Or, you just can’t seem to find your keys — again.

And, as you’re battling a lack of focus, you could also be dealing with increased levels of stress.

All is not well in the realm.

Winter is coming, and the “winter” is the slow decline of estrogen production in your body along with other key hormones that communicate with each other.

The brain fog you’re experiencing is a common symptom of perimenopause.

So how can you remain sharp and keep the peace in your realm as your body is changing?

It involves a “wholistic” approach. There exists a connection of mind, body, spirit, and HORMONES.

By working with your doctor, you can create a personalized hormone replacement treatment. But there are other ways that you can handle this important life transition.

Here are five ways you can remain the Empress of Everything as you experience perimenopausal brain fog.

1. Purposeful Planning Prevents Poor Performance

With the hormonal shifts happening in your body, you need to get reacquainted with your body. Specifically, you need to understand when you’re at your best throughout the day.

One way to start is to look at the research in Daniel Pink’s book, When: The Scientific Secrets of Perfect Timing. Based on the study of chronobiology, which examines the natural rhythms of our bodies, Pink lays out three kinds of chronotypes:

• Lark — a morning person
• Owl — a night person
• Third bird — a person in the middle of the lark and owl

 

In this CNBC interview, Pink describes the best times for each chronotype to get certain tasks accomplished. For example, if you’re an owl,  you should make important decisions in the late afternoon or evening. But if you’re a lark, then the early morning is best.

Once you understand when your peak performance times are, you can protect that time. Put it in your schedule when you’ll be doing certain kinds of tasks. If you have an assistant, they can help protect your time as well.

2. Food Be Thy Medicine

Eating healthy will not only help with the brain fog of perimenopause, but it will help with other perimenopausal symptoms such as weight gain, fatigue, decreased sexual libido, poor sleep, and joint stiffness. By eating better, you’ll also start to feel better and reduce your stress levels.

One thing to be mindful of is how much calcium you’re consuming. When estrogen levels start to decline, it makes it harder for your bones to retain calcium. This causes older women to have thinner bones (also known as osteoporosis), making bones much easier to break and to break more severely.

The National Institutes of Health (NIH) recommend to increase your calcium intake by 200mg (from 1000mg to 1200mg) at age 50. Prevention has a list of calcium-rich foods which can start eating today, such as tofu, almonds, and broccoli.

Beyond increasing your calcium, you should consider these other ideas:

• Cut back on alcohol. Too much alcohol consumption has shown an increased risk of breast cancer. It is also toxic to the liver (a key detoxification organ) and impacts hormone balance.
• Ease up on junk food. It’s easier for you to retain fat especially with high sugar intake because excess refined sugars are stored as fat. So focus on eating leaner meats and more fruits and veggies. An easy trick is to eliminate one bad food you crave at a time. This could be chips, cookies, starchy breads, or tortillas. Build on that momentum and eliminate something else next.
• Drink more water. Perimenopause can also cause more bloating, but drinking more water can help rid you of water retention and gas. Drink half of your body weight in water ounces daily.
• Intermittent fasting. Fasting your body for 13 hours a day, also known as circadian rhythm fasting, can help regenerate better cell activity, which helps you to live longer. This means you would eat during an 11-hour window. For example, if you have your first meal at 7am, you should not eat after 6pm. You can learn more about intermittent fasting from the Harvard Health Blog.

 

3. Monitor the Mitochondria

You may remember mitochondria from your high school biology class. Mitochondria are the energy powerhouses of cells. They take the foods we eat and turn them into energy. By keeping our mitochondria in tip-top shape, we’re in better health overall.

But when mitochondria start to malfunction, it can cause many kinds of diseases and disorders such as early aging, dementia, and diabetes.

One way mitochondria can start malfunctioning is through stress. Recent research has examined this link and found several factors which can impact mitochondrial dysfunction.

These factors include one thing we can’t control, which is our genes. But there are some things we can control, which is our diet and behavior. One way is by adding powerful antioxidants to our daily routine. Antioxidants help protect mitochondria and promote better cellular function which means improved hormone balance and production. Examples are Vitamins A, C, and E, Coenzyme Q10, melatonin, and garlic.

4. Move Your Body Out of the Fog

Exercising has several benefits for your changing body. Because you’re slowly losing muscle mass and gaining belly fat, exercise can help keep the weight off.

Keeping a lower weight can also help you from developing diseases such as many kinds of cancer, type 2 diabetes, and heart disease — which is the leading cause of death for American women. Exercise can also strengthen your bones, which can also help to prevent osteoporosis.

Keeping active can help you feel good about yourself, as well as decrease your risk of depression, along with other cognitive impairments.

So how can you keep fit if you’re a busy Empress of Everything? You truly have to make time for it.

The Department of Health and Human Services suggests you should engage in at least 150 minutes of moderate aerobic activity or 75 minutes of strenuous activity every week.

Additionally, you’ll want to add in strength training (e.g., workout on weight machines) twice a week. That will help with keeping your bones and muscles healthy and strong.

For example, after dinner, you can go on a family walk through the neighborhood for thirty minutes. Or, you could meet up with a friend or neighbor and walk in the morning before you head out to work.

If you have a gym membership, it can help to meet up with a gym buddy so you’re more likely to go. Maybe you like to go dancing, play tennis, or swim. If you like having a workout regimen, Women’s Day offers one for perimenopausal women here.

Whatever you choose to do, make sure it also involves some stretching afterward as well as activities that help with your balance. As you grow older, keeping balanced is important to prevent falls and subsequent bone fractures and injuries.

Consult with your physician if you have any questions or concerns before you start an exercise routine.

5. Be Mindful in the Moment

As you are wearing multiple crowns and multitasking, it can be easy to become overwhelmed. If you’re already experiencing brain fog, then you’re already dealing with a lack of concentration and focus. Recent research has shown that a mindfulness practice help ease menopausal symptoms along with stress.

The Mayo Clinic offers several ideas on how to be more mindful throughout your day. One way you can combine both exercise and mindfulness is to go on a walking meditation.

Just like with exercise, you’ll need to schedule time to meditate daily. But mindfulness is also a way of being. It involves being in the present moment, not rushing from task to task, savoring every pleasure, and practicing more self-compassion.

It’s so important to be kind to yourself as your body is going through these changes. You may expect so much out of yourself because many people depend on you. But if you take the time to take care of yourself by following these five steps, you’ll see that the brain fog will start to dissipate and you’re well on your way to hormone balance and restoration.