Genetic predisposition – a two-way street
Courtesy: My content capsules for a healthcare start up
People talk a lot about genetic risks these days, the risk of developing a particular health condition evaluated and quantified using statistical entities like odds ratio (OR), relative risk (RR) and absolute risk (AR). It's true that Gene expression influences how various foods are processed and absorbed within the body but a commonsense approach often helps us provided we are ready to help ourselves.
Although Genes manifest at inception and do not change for life, their expression can be modulated through the person’s environment (Diet, lifestyle and activity).Learning more about and adapting to one’s predispositions and genetic tendencies significantly improves the quality of life and maximizes health benefits. Practice two pranayams without fail: Kapalbhati and Anulom Vilom. They will set right all ailments and disorders with the 'blow hot, blow cold' effect (not idiomatically, but literally - Kapalbhati is Sun and Anulom Vilom is Moon).
Don't go for pricey genetic assessments, listen to your body - it will tell you what it needs, which may or may not be contrary to what you crave for. Don't worry about your genes, allow your body to hold the reins.
If your 'feeling of fullness' after a meal is sub-optimal, switch to a Fibre & Protein-rich diet: Whole grains, millets, fruits, green leafy veggies, cereal- legume combo meals, nuts, yoghurt, salads & sprouts
Enjoy meals of smaller portions of defined quantities, practice mindful eating.
If your snacking pattern in between regular meals is sub-optimal, then this prescription may help you:
Regular meals: Omega-3 fatty acids (flaxseeds, walnut, fish); milk & milk products; cruciferous vegetables; and brussel sprouts
Mid-morning snacks: Whole fruits/ fruit salad, yoghurt, nuts & dried fruits
Evening snacks: Green tea, roasted soybean, sprouts seasoned with pepper & olive oil, vegetable salad, raw vegetable, stuffed whole grain sandwich