7.4) Exercise response
Regular exercise is helpful in making you look and feel your best. But it also has important implications for your health. Exercise can help you manage your weight, control your blood pressure, support heart and lung function and reduce your risk for specific health conditions such as cardiovascular disease and stroke. It can also improve your mood, boost your energy, and promote good sleep.
Studies have shown certain genetic types are predisposed to get additional benefit from exercise. Understanding the benefit to you may be a great motivator to ensure you are maximizing and maintaining your health.
7.4.1 Blood sugar and insulin
How physical activity affects your ability to regulate blood sugar
Insulin production and regulation affect your blood sugar levels. Normally a small amount of insulin released from the pancreas triggers the absorption of glucose into cells to create energy. When the genes that control this are mutated, more insulin is needed to absorb glucose, also known as insulin resistance. Insulin resistance can lead to type 2 diabetes.
When glucose levels get higher than normal, they start to cause inflammation in blood vessels and nerves. This is where the complications of diabetes come from. Having low blood sugar can lead to hypoglycemia, which puts people at risk for confusion and loss of consciousness.
If you are predisposed to having high blood sugar levels, your risk of developing type-2 diabetes can be decreased by regularly participating in exercise and controlling sugar intake in your diet.
If you have variations in this panel, you may want to consider the following to improve your health:
Use physical activity as a tool to regulate your blood sugar.
Reduce blood glucose levels by increasing your physical activity.
Eat foods with a low glycemic load as well as healthy fats and high fiber.
Losing even a modest amount of weight (5 to 10% of total body weight) through healthy eating and regular physical activity can make a huge difference in your health and quality of life.
If lifestyle changes are not enough to normalize blood glucose, your healthcare provider might rec- ommend that you use oral medication.
Improve insulin sensitivity through supplements like resveratrol or L-carnitine.
Ask your healthcare professional about testing fasting plasma glucose if you are over 40.
7.4.2 Stroke risk
Your normal genetic risk for ischemic stroke
A stroke occurs when blood flowing to an area of the brain is cut off, causing the brain cells to be deprived of oxygen and eventually die. Ischemic stroke, occurs when the blockage is caused by a blood clot. Ischemic Strokes make up 87% of all strokes with the most important risk factor being high blood pressure. Other risk factors include heart disease, smoking, diabetes and your genetic predisposition. The risk of stroke increases with age (over 60) and is seen more commonly in women and people of African American descent.
A variation found on chromosome 9p21 is one of the most studied and significant variations associated with cardiovascular disease. Individuals with the at-risk genotypes more commonly develop atherosclerotic lesion
(where an artery wall thickens) and coronary stenosis (narrowing of a blood vessel).
If you have variations in this panel, you may want to consider the following to improve your health:
Maintain or lower your blood pressure by losing excess weight, exercising regularly, eating a bal- anced diet, reducing your sodium intake and limiting alcohol consumption.
Follow a heart-healthy diet with foods that are lower in cholesterol and higher in fiber and omega 3 fatty acids.
Control diabetes as this is an additional risk factor for cardiovascular disease.
Avoid smoking.
Consult your health practitioner regularly to assess and maintain good cardiovascular health.
7.4.3 Cardiovascular health
How well your body manages cardiovascular health
The cardiovascular system transports blood to almost all of the body’s tissues. Poor diet and lifestyle can cause our arteries to thicken with plaque and cholesterol as we age, making them stiffer and narrower. When arterial blood flow is restricted, cardiovascular disease can lead to stroke or peripheral artery disease.
Like many other health problems, cardiovascular issues can be avoided if addressed early. Genetics is one tool that can be used to identify potential weaknesses and help prevent more serious health issues. Being proactive by eating a healthy diet and exercising regularly can help manage cardiovascular health risks.
Environmental risk factors that can contribute to an increased risk of cardiovascular disease include tobacco exposure, high blood pressure (hypertension), high cholesterol, obesity, physical inactivity, diabetes, unhealthy diet, overconsumption of alcohol, and stress.
Other major risk factors that cannot be changed include increased age, gender (men are at higher risk) and heredity (children of parents with heart disease are at higher risk).
A genetic variation in this area is not a diagnosis of cardiovascular disease. It indicates you may want to take greater care and check in with your healthcare provider, especially if you show signs of other cardiovascular
risk factors.
If you have variations in this panel, you may want to consider the following to improve your health:
Eat a balanced, whole food diet.
Decrease your intake of sodium and increase water and foods rich in antioxidants (beta-carotene, vitamins A, C, and E).
Monitor your blood pressure and heart rate; keep it in a healthy range.
Manage your weight and engage in moderate exercise.
Avoid smoking and exposure to cigarette smoke.
Consider omega-3 oil supplementation.
