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Do you wake up every morning feeling exhausted despite hours spent in bed? This isn't just a matter of inadequate sleep but could be a sign of a serious condition affecting health and quality of life. With a striking 40% of obese individuals experiencing significant sleep apnea and 70% of OSA patients being obese, the search for effective solutions becomes crucial. Could weight loss be the most powerful tool in tackling this widespread issue? Read further to see how making one significant lifestyle change might hold the secret to better sleep and improved health.
Sleep apnea is characterized by repeated breathing stoppages during sleep. It causes sleep disruptions and increases the risk of long-term health issues.
The most common form, obstructive sleep apnea (OSA), arises when throat muscles relax and block the airway.
This blockage causes pauses in breathing, resulting in low oxygen levels, which trigger the brain to wake the body just enough to restore normal breathing.
Although this response prevents suffocation, it interrupts the sleep cycle and stops the body from reaching the deep, restful sleep necessary for overall health.
If sleep apnea remains untreated, it can contribute to serious health risks, including heart disease, hypertension, and stroke.
Common treatments for OSA focus on keeping the airways open during sleep. These include:
These treatments aim to improve sleep quality and prevent the health risks associated with sleep apnea.
This relationship is complex and multifaceted, as each condition can exacerbate the other, worsening symptoms and overall health.
Obesity, characterized by excessive body fat, particularly around the neck and abdomen, can significantly increase the likelihood of developing OSA.
Conversely, OSA can lead to weight gain and make it more difficult for individuals to lose weight, creating a vicious cycle that is hard to break.
Excess fat around the neck and upper body can put pressure on the airways and cause them to collapse during sleep, leading to breathing interruptions and apnea episodes.
Studies have shown that for every 1-point increase in body mass index (BMI), the risk of OSA increases by 14%.
Obesity or being overweight contributes to OSA in the following ways:
Sleep apnea can lead to weight gain through several mechanisms:
Weight loss is an effective strategy for managing obstructive sleep apnea (OSA), particularly for individuals who are overweight or obese.
According to a mathematical model, for every 7-pound drop in weight, there is a corresponding 7% decrease in the apnea-hypopnea index (AHI), which measures the severity of sleep apnea.
Let us see how weight loss helps treat sleep apnea.
It is important to note here that while weight loss significantly improves OSA, it may not fully resolve the condition for everyone.
Other treatments, such as CPAP therapy, may still be necessary.
Combining dietary changes, increased physical activity, and behavioral therapy can significantly improve weight loss and sleep apnea symptoms. Here’s how:
A calorie-restricted, well-balanced diet is fundamental for weight loss, particularly for those managing sleep apnea.
Aiming for around 1,200–1,500 calories* per day for females and 1,500–1,800 calories* for males is recommended. This approach helps reduce excess body fat, which is often linked to the worsening of sleep apnea.
*The exact calorie requirement for weight loss varies from person to person. Please consult a qualified nutritionist before making any significant changes to your diet
Physical activity is vital to both weight loss and improving the body's overall functioning.
Regular exercise burns calories and strengthens muscles that help maintain open airways during sleep.
Behavioral therapy can be instrumental in developing sustainable weight loss habits and overcoming mental or emotional barriers that may affect weight management.
While weight loss is a critical intervention, there are additional lifestyle changes and therapeutic approaches that can amplify its effects.
Let’s take a closer look at these strategies:
However, CPAP therapy and other sleep apnea treatments may still be necessary in some cases, especially when OSA is moderate to severe.
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https://www.ahajournals.org/doi/full/10.1161/01.hyp.0000101686.98973.a3
https://my.clevelandclinic.org/health/diseases/8718-sleep-apnea
https://www.nhlbi.nih.gov/health/sleep-apnea/treatment
https://www.sleepfoundation.org/sleep-apnea/weight-loss-and-sleep-apnea
https://www.atsjournals.org/doi/10.1164/rccm.201903-0692OC
https://www.healthline.com/health/sleep-apnea/sleep-apnea-weight-loss
https://www.hopkinsmedicine.org/health/wellness-and-prevention/choosing-the-best-sleep-position
https://www.nature.com/articles/s41598-023-34956-5
https://www.sleepapnea.org/snoring/mouth-exercises-to-stop-snoring/
What is common in up to 90% of those who are pregnant, 70% of adolescent females, and, surprisingly, 40% of males? Stretch marks! Also known as striae distensae, stretch marks are often a result of sudden weight gain, pregnancy, or growth spurts. Despite this high prevalence, how do some people manage to avoid stretch marks altogether? Is it due to a religious coconut oil sugar scrub routine, or are there some hidden genetic factors at play? This article delves into the hereditary nature of stretch marks and explores whether they could be genetic.
Striae distensae or stretch marks are scars that develop in the skin when it expands or shrinks. This puts excess pressure on the collagen and elastin that support the skin, ultimately causing breakage in them. This leads to the appearance of scars.
While stretch marks are not medically serious, they can affect a person’s appearance. Females are at a higher risk of developing stretch marks than males.
Stretch marks commonly appear on the abdomen, breasts, shoulders, and thighs. In children experiencing growth spurts, you can also see stretch marks on the thighs and buttocks.
Stretch marks start out as thin pink or pale-colored lines on the skin. As they develop, lines perpendicular to the skin tension start developing.
These lines look slightly swollen and can turn pink or purple in color. Mature stretch marks are pale-white in color.
Genetics is one of the most significant factors that contribute to stretch mark development. There's no one "stretch mark gene," but a group of genes that regulate skin elasticity, collagen, etc., together influence the risk of stretch marks.
According to a study, females with a family history of stretch marks were more likely to develop them during pregnancy, further supporting the role of genetic factors in the development of stretch marks.
Let's explore some genes known to be involved in stretch marks.
The ELN gene helps produce a type of protein called tropoelastin.
Multiple copies of this protein join together to become elastin fibers. They provide stretch, recoil, and elasticity to the skin.
Certain changes in the ELN gene can interfere with the normal functioning of elastin protein, leaving the individual susceptible to stretch marks.
The T allele of the rs7787362 SNP (an SNP is a single-letter change) in the ELN gene is associated with an increased risk for stretch marks.
The FN1 gene produces two types of proteins - cellular fibronectin-1 and plasma fibronectin-1.
Plasma fibronectin-1 attaches itself to other proteins in the skin, including.
This helps strengthen the tissues and helps repair them, too.
Certain changes in this gene result in lower fibronectin levels, which may result in poor tissue repair, increasing the risk of stretch marks.
The A allele of the rs3910516 SNP in the FN1 gene is associated with an increased risk for stretch marks.
Pregnancy is the biggest non-genetic influence on stretch marks.
But the tendency to develop even pregnancy stretch marks can be genetic!
About 90% of women develop stretch marks during pregnancy and continue handling them for the rest of their lives.
Women with larger abdominal areas and more weight gain during the pregnancy period develop severe striae distensae.
Up to 43% of people who are overweight and obese develop striae distensae in their lifetimes.
The increase in weight puts more stress on the skin.
As a result, it stretches it beyond its usual capacity, leading to stretch marks.
Cushing syndrome is a result of excess cortisol hormone in the body.
Cortisol is an important hormone that reduces inflammation, regulates blood pressure, and helps the body handle stress.
Cortisol-based drugs are prescribed to handle inflammatory diseases and chronic pain. Sometimes, the body overproduces this hormone. This results in Cushing syndrome.
The main symptom of Cushing syndrome is the development of stretch marks (pink and purple lines) all over the breast, buttocks, abdomen, thighs, and shoulders.
Some conditions like anorexia nervosa, Marfan syndrome, and chronic liver diseases can make an individual prone to developing stretch marks.
Corticosteroid creams, lotions, and gels are prescribed to treat conditions like eczema, itching, dermatitis, and psoriasis.
Corticosteroids can decrease the skin’s ability to stretch and cause stretch marks.
Those opting for breast enlargement surgeries are at higher risk for developing stretch marks.
Placing an implant under the breast skin causes it to stretch and cover the larger area.
This can lead to the development of striae distensae.
Losing and gaining weight gradually will give your skin time to adjust to the new changes and prevent the appearance of stretch marks.
Natural remedies work only in the initial stages of stretch marks and not on mature marks. While they may not be able to get rid of the marks completely, they may improve their appearance. Here are a few options you can try out.
There are two ingredients in topical creams that seem to be effective.
They are available as over-the-counter medications. These are also only most effective when applied as soon as you spot signs of stretch marks. As the marks get more mature, treating them will be difficult.
Microdermabrasion is performed by an expert in a clinical setting.
This involves removing the top layers of the skin to help finer and better skin grow back.
Microdermabrasion can help bring down the intensity of striae distensae scars.
Chemical peels are being used widely to bring down the prominence of stretch marks.
These peels remove the topmost or the subsequent layers of the skin and give a faded appearance to stretch marks.
They cannot completely remove the marks, though. Regular chemical peel treatments can harm the skin.
As of now, there is no recommended treatment or lifestyle change that can completely remove stretch marks or prevent them from appearing.
Maintaining a healthy weight, keeping the skin moisturized and hydrated, and treating the early signs of stretch marks help.
*please consult a qualified dermatologist for the best course of action. This is intended for informational purposes only
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https://www.mayoclinic.org/diseases-conditions/cushing-syndrome/symptoms-causes/syc-20351310
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5181654/
https://www.aad.org/public/cosmetic/scars-stretch-marks/stretch-marks-why-appear
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6615396/
https://www.mayoclinic.org/diseases-conditions/stretch-marks/diagnosis-treatment/drc-20351144
https://emedicine.medscape.com/article/1074868-treatment#d9
https://www.ncbi.nlm.nih.gov/books/NBK436005/
https://pubmed.ncbi.nlm.nih.gov/23579949/
Gout is often thought to be the "disease of kings" due to its association with gluttony and alcohol consumption. This stigma has prevented us from exploring its root cause for many years. Research in the last decade suggests the cause of gout is a lot more genetics than just diet. Gout can affect anyone, but if you have an affected first-degree family member, your risk increases by 2.5x! This begs the answer to the question, "Is gout hereditary?" While we attempt to discuss this, we'll also touch upon how to learn your risk for gout via a genetic test.
Gout is one type of arthritis that results in inflammation, tenderness, and redness of one or more joints (ankles, wrists, fingers, and knees), most frequently the big toe joint.
People with gout have high levels of a chemical compound called urate or uric acid in their blood (hyperuricemia).
Generally, uric acid dissolves in the blood and is excreted by the kidneys through the urine.
But sometimes, the body produces excess uric acid, or the kidneys excrete too little uric acid.
During this stage, uric acid builds up, and forms sharp, needle-like structures called urate crystals that accumulate in joints, and the immune system reacts by causing inflammation.
Types of gout:
With a strong genetic influence, gout is a condition that can be inherited. The heritability of gout is 65%!
Although there's no clear inheritance pattern, studies suggest that having a close affected family member can increase your risk significantly.
An estimated 20% of gout sufferers have a relative with the condition.
To explore the heritability of gout, a group of researchers analyzed 4.2 million families.
Study Observations
A meta-analysis published in 2018 suggests that the impact of genes on gout was much more significant than that of diet.
The study was done on 16,760 individuals with European ancestry.
They were exposed to several food items, some of which increased serum urate levels and others that it.
The researchers observed that diet only contributed to ≤0.3% of the variance in urate levels; by contrast, genetics contributed to a whopping 23.9% of the variance!
Genes that produce proteins that are responsible for urate transport play a prominent role in gout.
Urate transporters mediate urate excretion.
A variation in one of these urate-related genes may cause gout.
The genes that have so far been identified to have the strongest association with gout include
The SLC2A9 gene produces a protein called GLUT-9, which is found in the kidneys.
This protein regulates the reabsorption of urate from the urine back into the blood.
It also assists in the removal of urate through urine.
A mutation in the SLC2A9 gene may result in increased urate reabsorption or decreased urate excretion.
This could lead to hyperuricemia and, eventually, gout.
The ABCG2 gene produces a multifunctional transporter protein called ABCG2, primarily in the stomach and liver.
The protein regulates the excretion of urate via stools (or poop).
If the ABCG2 gene is altered, the protein won't be able to release urate into the intestines as it should.
As a result, urate excretion may decrease, increasing serum urate levels and leading to gout.
Gout sufferers frequently experience sudden, excruciating pain attacks that start at night and last for up to 12 hours.
This extreme discomfort, which usually begins at night, is a significant symptom of gout.
Most people only have pain in one particular joint. Your big toe is commonly where it starts, although it can happen anywhere.
Other gout symptoms include:
Did You Know?
Many chronic conditions like diabetes, hypertension, or gout are influenced by many gene changes. Each change adds to the risk of developing the condition. You can learn your risk for these conditions as well as recommendations to lower your risk using your existing ancestry test DNA data.
Learn How.
Now that we have seen that family history and genes play a vital role in gout risk let's explore some of the other factors that can contribute to the risk.
At present, no genetic test can confirm with 100% accuracy whether or not you'll get gout. But, it can really be helpful in understanding your risk for the condition.
These tests analyze commonly-associated genes with gout to identify the presence of genetic variants, if any.
If you possess a genetic variant, you may be at risk for gout.
You can then discuss the results with your doctor, who, after considering your medical, family, and personal history, can recommend steps to lower your risk and prevent gout.
Researchers have identified several genes associated with gout.
Xcode Life's Gene Health report, which analyzes your genetic risk for over 45+ health conditions, can help you understand your gout risk.
You can identify your genetic risk of gout by using your 23andMe (or any ancestry test) DNA data and placing an order for the Gene Health Report.
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Now called the "silent epidemic," vitamin D and vitamin B12 deficiencies can endanger the body in several ways. The ever-so-common constant bouts of tiredness, brain fog, bad mood, and body aches could all be explained by these deficiencies. But how are these two essential vitamins related? How can you increase your nutritional intake naturally? This article will help you understand vitamin D and B12 deficiencies, the signs to look out for, and easy ways to meet daily recommended doses of these vitamins.
Different nutrients have different roles in the body.
Nutritional deficiencies cause various physical and mental health issues in children and adults globally.
In some cases, one nutrient can affect the absorption or use of another, leading to a combination of health issues.
One such combination is vitamin D3 and B12 deficiencies.
Vitamin D is a fat-soluble vitamin, also called the sunshine vitamin.
A majority of the vitamin is absorbed when UV rays from the sun come in contact with the skin.
Vitamin D is available in certain foods and supplements in vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol) forms.
Vitamin B12 is a water-soluble vitamin that is found in several kinds of foods and dietary supplements.
Yes; according to experts, low vitamin D levels may affect vitamin B12 absorption and lead to vitamin D and B12 deficiencies.
There are three ways vitamin D and B12 deficiencies can occur together.
A 2022 study analyzed the relationship between vitamin D and vitamin B12 levels in children.
The study reported that children who are vitamin B12 deficient have a higher probability of also being vitamin D deficient.
Low levels of Vitamin D3 and B12 can have significant impacts on your health.
Understanding the consequences of these deficiencies can help you take proactive steps to maintain your well-being.
Here are some of the signs of D3 and B12 deficiencies.
*These signs could also be due to other reasons and health conditions. Please avoid self-diagnosing nutritional deficiencies and consult a doctor.
Every cell in the body has vitamin D3 receptors on its surface.
The easiest way to meet daily vitamin D3 requirements would be to expose the hands, legs, face, and back to the sun for 5-30 minutes once a day, without sunscreen.
However, some people may have susceptible skin or have a higher risk of skin cancer due to sun exposure.
Such individuals can increase their vitamin D3 levels with food and supplements.
Recommended Dietary Allowance of Vitamin D
| Age | Male (in mcg) | Female (in mcg) |
| 0-12 months | 10 | 10 |
| 1-70 years | 15 | 15 |
| >70 years | 20 | 20 |
Dietary sources of vitamin D
Since the body does not make vitamin B12, you must depend on natural food sources and dietary supplements to get your daily recommended dose.
Recommended Dietary Allowance of Vitamin B12
| Age | Male (in mcg) | Female (in mcg) |
| 0-6 months | 0.4 | 0.4 |
| 7-12 months | 0.5 | 0.5 |
| 1-3 years | 0.9 | 0.9 |
| 4-8 years | 1.2 | 1.2 |
| 9-13 years | 1.8 | 1.8 |
| >14 years | 2.4 | 2.4 |
Dietary sources of vitamin B12
The bioavailability of vitamin B12 changes with the type of dietary source chosen. The bioavailability of supplements can be up to 50% higher than natural food sources.
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The feeling of a good night’s sleep is second to none. Yet, for one reason or another, you could end up sleep-deprived on a given day. If this adds up, it could spell trouble for your organs and, most importantly, your heart. A recent study presented by China’s State Key Laboratory of Infectious Disease found an interesting link between weekend naps and your cardiovascular health. Just how potent are those weekend naps? Read on to find out.
Sleep is the downtime your body needs to set itself right each night.
While you sleep, you recharge, reinforce your body systems, regulate your metabolism, and prepare for the next day.
This study defines sleep deprivation as under 7 hours of sleep per night.
Prolonged sleep deprivation can lead to problems with metabolism and the working of your organs.
Sleep-deprived people fall into certain patterns of behavior, including:
All of these are risk factors for heart disease.
That’s why striving for a good night’s sleep is essential.
The researchers aimed to find a link between irregular sleep patterns and cardiovascular disease (CVD) risk.
They defined two essential terms for the study:
They studied data from 90,903 people from the UK Biobank.
The UK Biobank comprises 500,000 participants’ physical and medical assessment data, curated from 2006 to 2010.
Researchers divided the study group into cohorts, depending on how much compensatory sleep they had gotten.
They used accelerometers to study the sleep patterns of the subjects.
Finally, around one-fifth of the participants (21.8%) were classified as sleep-deprived.
Initially, all participants were free from any kind of CVD.
The researchers observed them until their first major CVD event.
Limited ethnic representation: Most of the UK Biobank comprises white British people of higher socioeconomic classes. This limited the generalization of the study’s results.
However, even after adjusting for several factors, the association between sleep quality and the risk of CVD remained strong.
The researchers advocated for promoting regular sleep duration to reduce your risk of CVD.
This study recommends sleeping more to cut down the risk of heart problems.
Additionally, there are more things you can do to keep your heart healthy.
Some of these include:
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Put your hand out in front of you. What do you see? Is your index finger longer or shorter than your ring finger? For centuries, depending on the length of their digits, people have classified themselves into archetypes with defined personality traits. Does this classification hold up in today's day and age, where research and science are the final authority? Could the size of your ring finger indicate your tendency for traits like risk-taking or assertiveness? Read on to find out what science says.
Your finger length ratio is the length of your index finger compared to the length of your ring finger.
Also called the 2D:4D ratio, this measure has become controversial in scientific research.
While some research suggests the ratio is a putative marker for testosterone exposure during pregnancy, others argue that its statistics are flawed and can’t be reproduced validly.
Certain conditions in the womb influence the 2D:4D ratio in the fetus.
Here’s what you need to know:
However, critics argue that this measure is simplistic and not statistically valid.
Some even contend that this area of study has irreproducible findings.
If your ring finger is longer than the index finger, you have a low 2D:4D ratio.
Some studies say this may be due to a greater prenatal exposure to testosterone.
Consequently, this could also impart further “masculine” traits to people with longer ring fingers and more “feminine” traits to people with longer index fingers.
A longer ring finger may also be associated with better athletic performance, cognition, and risk-taking behavior.
We’ll learn more about this in a while.
Research suggests that genetic influences account for about 60-70% of the variability in the finger length ratio.
The SMOC1 and LIN28B genes essential for early limb development may be responsible.
A study conducted by Cambridge University found a variant in the SMOC1 gene.
One form of this variant was associated with a longer ring finger, and the other with a longer index finger.
Some reports suggest the influence of testosterone and estrogen levels in controlling the activity of this gene.
Two studies presented at the Alzheimer's Association International Conference explored the link between digit length and cognitive impairment or dementia in older adults.
The study reported that females with longer index fingers scored higher on cognitive tests at younger ages, consistent with better verbal abilities.
Older females with longer ring fingers performed better than those with longer index fingers.
However, the study found no statistically significant differences for men.
The results suggest that prenatal testosterone exposure may help preserve cognition in older women, potentially reducing their vulnerability to Alzheimer's disease.
However, there are several limitations of this study:
Self-reporting biases, potential confounding variables, and the lack of longitudinal data further limit the robustness of the conclusions.
Though not fully proven, some experts believe that the 2D:4D ratio (index finger to ring finger) can be used to predict athletic prowess.
A study has reported that teenage boys with a longer ring finger (lower 2D:4D ratio) have better hand grip strength.
A finger length ratio expert conducted a study in 2024 examining the relationship between finger length and oxygen consumption (an indicator of athletic performance).
He found that those with longer a ring finger metabolized oxygen more efficiently in a cardio test.
A study investigated finger length ratios and their link to “masculinity” and “femininity” in nearly 1000 women.
The analysis revealed that women with shorter index fingers were more likely to describe themselves as ‘assertive and competitive.’
However, this study had significant limitations:
A study used data from an extensive population survey to decode the association between finger length ratio and risk behavior.
Here's what they found:
The researchers found this pattern in both men and women and for both hands.
However, the connection isn't solid - it's just a small tendency, not a rule that applies to everyone.
The size of men's hands has been a subject of scientific inquiry and widespread speculation.
While some claims about hand size are based on myths or unfounded assumptions, researchers have studied a few aspects scientifically.
Here's a comprehensive overview:
| Trait | Correlation |
| Hand Size & Height | Taller individuals generally have larger hands |
| Hand Size & Grip Strength | Larger hands are often correlated with better grip strength. However, muscle mass and training can also make a difference. |
| Hand Size & Testosterone Levels | Some studies say more testosterone equals larger hands. This relationship needs to be studied further. |
While studies have shown that finger ratio can affect other traits, there are many myths surrounding this topic.
Some of these misconceptions to watch out for include:
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https://udel.edu/~mcdonald/mythfingerlength.html
https://www.23andme.com/topics/traits/finger-length-ratio
https://www.lesmills.com/us/fit-planet/health/finger-length
https://www.livescience.com/49883-finger-length-in-men.html
https://www.sciencedirect.com/science/article/abs/pii/S0191886914006400
