Genes-a word that can be used to define our genetic makeup
or a convenient excuse? They can give us
a predisposition for heart disease, cancer, or a shorter or longer life. I often
hear from my clients; “I would love to do your weight loss program, but it is a
waste of time. These are the Genes that
G-d gave me there is nothing I can do about it.” We have all used or heard the standard reasons
for not exercising and eating right—“It takes too much time”, “I can’t afford
they gym or healthy food”, “I’m too tired and busy”, lately, I have been
hearing more of the “I inherited this” excuse than I used to. Yes, there is definitely some predisposition
for having more fat cells or less fat cells in your body, having high cholesterol,
high blood pressure or diabetes, but so what! The question is, can we do anything to counter
the family in inheritance and if so, what?
First of all, most of what we call “genetic” isn’t
really. As we grow up, we develop
various behaviors, both good and bad, based on what we see and imitate around
us. If we grow up and are raised in an
environment where overeating and a lazy lifestyle are prevalent, we internalize
that and imitate it, without genes playing a particular role. New studies suggest
that exercise and a healthful diet can override the harmful effects of some
"bad genes" and boost the beneficial effects of others in all areas
of health.
In one example, scientists at the University of Kuopio, in
Finland, found that people with particular variants of three different genes
stand a greater risk of developing type 2 diabetes. But when people with these
variants exercise regularly, they lessen the danger. Although the studies didn’t
look at why, scientists have shown that exercise helps improve insulin
sensitivity and blood-sugar levels.
Exercise can also amplify the effects of "good
genes." For example, people with one variant of a gene that controls
cholesterol metabolism, typically have elevated levels of good HDL cholesterol.
When those with this lucky gene variation exercise, as researchers at the Steno
Diabetes Center in Gentofte, Denmark, reported recently, they get an even
bigger boost in HDL levels.
Sedentary lifestyles, on the other hand, may make bad
genetic interactions even worse. Growing evidence shows that certain variations
of a gene called FTO are associated with being overweight or obese, for
example. Research reported in the journal Diabetes earlier this year suggests
that when people with these "fat" forms of the gene skimp on physical
activity they are even more likely to accumulate fat. Fortunately, exercise can
overpower the effects of this fat-accumulating gene variant, according to a
study of 704 adults published in the Archives of Internal Medicine in
September. Findings like these aren’t surprising.
A wealth of epidemiological studies already show that
physical activity reduces the risk of heart disease and diabetes. The good
news: even if you inherit an unlucky roll of the genetic dice, there’s plenty
you can do to improve the odds.
And your diet can also help you overcome genetic
factors. We know that eating a very
healthy diet appears to make heart disease less likely, but now that even goes
for people whose genes put them at a higher than normal risk of heart trouble.
A diet high in fruits and vegetables appears to mitigate the genetic risk of a
heart attack,” says a professor of medicine and epidemiology at McMaster
University in Hamilton, Ontario, Canada. This finding could affect many people
at risk for heart disease because of a genetic variant that researchers have
only recently linked with heart attack. It could also call into question the
suggestion that you can’t help your genes.
The studies used different dietary information. For one
study, the researchers drew up a prudent diet score based mostly on raw
vegetable and fruit intake. The score also took into account”risk” foods, such
as fried foods, meat, and salty snacks.
For the other study, the score was based on intake of fruit,
vegetables, and berries. Those who ate at least two out of those three foods
daily earned the prudent rating.
The risk of heart attack for those with the bad genes who
ate the least prudent diet was increased about 30%. “The risk of heart attack
of those with the bad genotype who were in the high prudent diet group was not
increased. This suggests that diet can weaken the effect of the genetic
variation, the researchers say.
The study findings suggest that lifestyle does matter, no
matter what your genes have dealt you. This suggests you may be able to do
something about bad genes if you follow a prudent diet that is rich in fruits
and vegetables. The worse the diet, the higher the risk of heart attack. The
better the diet, the lower the risk.
In spite of a less than favorable predisposition, eating
properly and exercising have been shown to “add hours to your day, days to your year
and years to your life.”
Alan Freishtat is an A.C.E.
CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 16 years
of professional experience. He is the co-director of the Jerusalem-based weight
loss and stress reduction center Lose It! along with Linda Holtz
M.Sc. and is available for private consultations, assessments and personalized
workout programs. Alan also lectures and gives seminars
and workshops. He can be reached at 02-651-8502 or 050-555-7175, or
by email at alan@loseit.co.il www.loseit.co.il
USA Line 1-516-568-5027
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