Knowledge

It's important to realise that the focus is shifting from looking thin to realising that controlling our weight is crucial to our health and wellness. If the “other” pandemic has taught us anything, a healthy lifestyle is your greatest weapon for staying healthy!

Better health, better bodies, better mental health, better sex, better relationships and just all-around optimisation of body, mind and spirit. We all want it, but it often feels unachievable. We have time constraints, we don’t have the energy to read conflicting literature and studies that leave us more confused than before and it’s becoming apparent that we are all so individual and gloriously different, that its near impossible to know if the advice you’re given will work for YOU!

Fuel your body for optimal performance. The mental health and physical benefits from loving your food AND your body (by seeing food as fuel) are endless!

The truth is that humans are by far too individual (genetics, environment, geographic location and tastes) to ever be able to say that one particular diet will be effective for everyone.

The vegan diet has become very popular over the years with more and more people joining the lifestyle. Increasingly more people have decided to go vegan for ethical, environmental or health reasons. Veganuary is a month long movement that aims at encouraging non-vegans to try the vegan diet for a month to see the benefits the lifestyle has. When done right, such a diet may result in numerous health benefits, such as a weight loss and improved blood sugar control. However, a diet based exclusively on plant foods can in some cases increase the risk of nutrient deficiencies. Let’s begin unpacking all you need to know about joining the vegan lifestyle the right way. What Is the Vegan Diet? Veganism is defined as a way of living that excludes all forms of animal exploitation and cruelty, whether for food, clothing or any other purposes. The vegan diet thus avoids all animal products, including meat, eggs and dairy. People choose to follow a vegan diet for various reasons. These usually range from ethics to environmental concerns, but they can also stem from a desire to improve their health. Different Types of Veganism Prominent types of this lifestyle include: Dietary vegans - Often used interchangeably with “plant-based eaters,” this refers to those who avoid animal products in their diet but continue to use them in other products, such as clothing and cosmetics. Whole-food vegans - These individuals favour a diet rich in whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. (Ideal vegan diet). Junk-food vegans - These people rely heavily on processed vegan foods, such as vegan meats, fries, frozen dinners, and desserts. Raw-food vegans - This group of people eat foods that are raw or cooked at temperatures below 48°C. Low-fat, raw-food vegans - Also known as fruitarians, this group limits high-fat foods such as nuts, avocados and coconuts, and instead rely mainly on fruit. Other plants are occasionally eaten in small amounts. As mentioned before, people go vegan for a variety of ethical, environmental and health reasons. Here are a few of the most common reasons: 1.Can Help You Lose Weight. High in fiber - Fiber intake is key for weight loss and overall health. Fiber keeps us satiated and full until our next meal, and also helps prevent the temptation to snack. It also assists with regular bowel movements. They are generally lower in saturated fats - Cutting out animal products significantly reduces your saturated fat intake right off the bat. Plant-Based foods are typically lower in calories than animal foods - You naturally eat fewer calories on a vegan diet, since plants are lower in calories per serving than animal products. Foods like leafy greens, whole grains, fruits, and beans can be just as filling, but have much less fat and fewer calories than meat, cheese and eggs.  2. Can help assist Blood Sugar and Diabetes. By eating a healthy vegan diet low in cholesterol and saturated fat, but balanced enough to include fiber and protein, blood glucose levels can be easier to control. This type of diet, particularly when combined with exercise, can also help to lower blood glucose levels and better manage diabetes. 3.Ethics Veganism is a lifestyle for many who strongly believe that all living creatures have the right to life and freedom. Therefore, they are against ending a conscious being’s life simply to consume its flesh, drink its milk, or wear its skin. Ethical vegans are also opposed to the psychological and physical stress that animals may endure as a result of modern farming practices. 4.Environmental Reasons People may also choose to avoid animal products because of the environmental impact of animal agriculture. A vegan diet is probably the single biggest way to reduce your impact on Earth as it assists not just with greenhouse gases but global acidification, eutrophication, land use and water use. Other Health Benefits of Vegan Diets Vegan diets are linked to an array of other health benefits including : Cancer risk: According to a 2017 review, eating a vegan diet may reduce a person’s risk of cancer by 15%. This health benefit may be due to the fact that plant foods are high in fiber, vitamins and phytochemicals (biologically active compounds in plants that protect against cancers). Heart Health: Vegan diets can boost heart health in several ways. Animal products  (meat, cheese, and butter) are the main dietary sources of saturated fats. Eating foods that contain these fats raises cholesterol levels. High levels of cholesterol increase the risk of heart disease and stroke.  Plant foods are high in fiber, which is linked to better heart health. Animal products contain very little or no fiber, while plant-based vegetables and grains are the best sources. Vegan vs. Vegetarian The main difference between vegetarians and vegans is that although vegetarians do not eat meat, they do consume dairy products, eggs, or both. The vegan diet excludes all products with animal-based ingredients. Foods to Avoid Vegans avoid eating any animal foods, as well as any foods containing ingredients derived from animals. These include: Meat and poultry: Beef, lamb, pork, veal, organ meat, wild meat, chicken, turkey, duck, etc. Fish and seafood: All types of fish, anchovies, prawns, squid, calamari, mussels, crab, lobster, etc. Dairy: Milk, yogurt, cheese, butter, cream, ice cream, etc. Eggs: From chickens, ostriches, fish, etc. Bee products: Honey, bee pollen, bee wax, etc. Animal-based ingredients: Whey, casein, lactose, egg white albumen, gelatine, cochineal or carmine, isinglass, shellac, L-cysteine, animal-derived vitamin D3 and fish-derived omega-3 fatty acids. Foods containing these ingredients include some types of beer and wine, marshmallows, breakfast cereals, gummy sweets, and chewing gum. Foods to Eat Health-conscious vegans substitute animal products with plant-based replacements, such as: Tofu, tempeh and seitan: These provide a versatile protein-rich alternative to meat, fish, poultry and eggs in many recipes. Legumes: Foods such as beans, lentils and peas are excellent sources of many nutrients and beneficial plant compounds. Sprouting, fermenting and proper cooking can increase nutrient absorption. Nuts and nut butters: Especially unblanched and unroasted varieties, which are good sources of iron, fiber, magnesium, zinc, selenium and vitamin E. Seeds: Especially hemp, chia and flaxseeds, which contain a good amount of protein and beneficial omega-3 fatty acids. Calcium-fortified plant milks and yogurts: These help vegans achieve their recommended dietary calcium intakes. Opt for varieties fortified with vitamins B12 and D whenever possible. Algae: Spirulina and chlorella are good sources of complete protein. Other varieties are great sources of iodine. Nutritional yeast: This is an easy way to increase the protein content of vegan dishes and add an interesting cheesy flavour. Pick the vitamin B12-fortified varieties whenever possible. Whole grains & cereals: These are a great source of complex carbs, fiber, iron, B-vitamins and several minerals. Sprouted and fermented plant foods: Miso, sauerkraut, pickles, kimchi and kombucha often contain probiotics and vitamin K2. Fruits and vegetables: Both are great foods to increase your nutrient intake. Leafy greens such as bok choy, spinach, kale are particularly high in iron and calcium. Risks of Veganism and How to Minimize Them Favouring a well-planned diet that limits processed foods and replaces them with nutrient-rich ones instead is important for everyone and not only vegans. Those that follow poorly planned vegan diets are particularly at risk of certain nutrient deficiencies. Studies have shown that vegans are at a greater risk of having inadequate levels of vitamin B12, vitamin D, long-chain omega-3s, iodine, iron, calcium and zinc. Your genetic makeup and composition of your gut bacteria also play an important role regarding your body’s ability to derive the nutrients you need from a vegan diet. There are different ways to minimise the likelihood of deficiencies such as; Limit processed vegan foods. Eat fortified foods (especially those enriched with calcium, VIT D & VIT B12). Adding seaweed or iodized salts to diet. Avoiding tea or coffee during meals. Taking a Vitamin C supplement while eating iron rich foods to assist better absorption of iron. Supplements Vegans should Consider Vegans unable to meet their recommended nutrient intakes through foods or fortified products alone should consider taking supplements. The following supplements can be particularly beneficial while following a vegan diet: Vitamin B12 Vitamin D Long-chain Omega-3s EPA and DHA: Sourced from algae oil. Iron: Should only be supplemented in the case of a deficiency. Calcium: Calcium is best absorbed when taken in doses of 500mg or less at a time. Zinc: Zinc gluconate or zinc citrate forms. *Not to be taken at the same time as calcium supplements. Closing thoughts Individuals may choose veganism for ethical, environmental or health reasons. When done right, the vegan diet can be easy to follow and may provide various health benefits. Veganism is not for everyone and that's ok! But what we do suggest is that you at least try to eat a diet that includes more plant based items as every little change in the plant based direction can make a massive impact in the end! DISCLAIMER! This blog is made available by OPTMZ. We are not medical professionals, nutritionists or dieticians. Please do not make any changes to your lifestyle or diet without discussing it with your health care practitioner. Every single individual is unique, therefore, you are responsible for all decisions pertaining to your health. The information in this blog is based on research and all content provided in this blog is for informational purposes only. This blog is not intended to diagnose, treat, cure or prevent any disease. Content should also not be considered a substitute for professional medical expertise or treatment.

When was the last time you woke up feeling energized and ready to tackle the day? When was the last time you woke up before your alarm and did not feel the need for caffeine? Chances are it has been a while!

Nutrigenomics and Nutrigenetics investigate the relationship and effects between our diet, environment and our genetic variability. This can reveal a number of health-related issues that present you with better insight into what fuels your body and what doesn’t.   OVERVIEW: The two terms, nutrigenomics and nutrigenetics are often used interchangeably in this field. However, the core differences are important to understand,  Nutrigenetics investigates the influence of our genetic variability on our ability to interact with bioactive molecules in the molecular environment. Our genetic variability affects the way in which we absorb, metabolize, transport and respond to various nutrients or bioactive molecules. Essentially, nutrigenetics investigates how we respond based on our genetic variability or “gene-environment interactions”  For example, genetic variations in the CYP1A2 gene affect the ability of an individual to metabolize caffeine, which accounts for why some experience “jitters” after a single cup of coffee and others don't.  Nutrigenomics on the other hand investigates the effects of bioactive molecules on our genes, particularly gene expression with the potential to either up-regulate/down-regulate or activate/silence certain genes. Otherwise referred to as “environment-gene interactions”. In a nutshell,  every individual has their own unique genetic code with their own unique genetic variability and by using this information you can identify the optimal diet and lifestyle adjustments for health, performance, weight management, recovery and more.  THE IMPORTANCE OF PERSONALIZED APPROACHES:  We might be aware that we should steer clear from sugar, eat plenty of healthy fats, moderate our carbohydrate intake, and get sufficient exercise. However, even with the abundance of information, diet plans and nutritional advice out there, most people still have questions surrounding which is the best approach for me? Should I cut carbs? Should I be putting butter in my coffee? Should i be doing endurance or strength training? Which supplements do I actually need? The answers are out there but a well-calibrated diet and performance plan stretches far beyond generalised recommendations.  Every individual possesses a unique “blueprint” and what works for person A might not work for person B! HOW CAN NUTRIGENOMICS & NUTRIGENETICS BENEFIT ME?  By understanding the unique needs of an individual, based on the analysis of their genetic variation, personalised approaches through diets, supplement suggestions, training programs and lifestyle adjustments can be developed.  Diet & Nutrition:  Identify your genetic variations which impact metabolism, absorption and storage of fats and carbohydrates, as well as eating behaviour to understand how your genetic profile will impact your response to our most effective healthy eating plans. Health & Vitality:  Identify potential lifestyle diseases and how to optimise your health by personalising your lifestyle and diet choices to manage inflammation, detoxification and cellar functioning.   Sports & Physical Performance:  The effectiveness of training and physical performance is affected by key biological areas, where personalised training strategies can optimise your genetic potential, and identify the right lifestyle, nutrition, training and environmental interactions.  Longevity & Anti-Aging:  Identify genetic variations and practices which affect antioxidant status and inflammation, UV sensitivity and damage, skin elasticity and repair.  Brain Health & Mental Performance:  Identify risks for neurological disorders, compulsive behaviour, neurotransmitter balance, mood regulation and which protocol or practises can assist in prevention or enhancement.  CLOSING THOUGHTS:  Personalised insights via DNA testing and analysis allows for data-driven and personalised nutritional and lifestyle recommendations for each individual.  Armed with information, you can be better-equipped to achieve your goals. FREQUENTLY ASKED QUESTIONS?  Is It Safe?  Nutrigenomics services are totally safe and completely non-invasive, requiring only a cheek swab for the sample.  Is It Backed By Real Science?  Yes, nutrigenomics is not a new discovery and the results are structured off of thousands of published research papers.   Who Is This Suited For?  Anyone looking to take a personalised, effective and functional approach to their health, wellness and performance, based on YOUR specific DNA composition! Everyone is different, the approach should be too! Is It Worth The Cost?  Well, what price tag do you put on your health?  The saying, “Health is Wealth” says it all. You have one vehicle in this lifetime, surely you would want to make the best of it and get the most out of it?  The cost of a nutrigenomic test is once off, once it's done, it's done and you have the insights you need.  How Can I Get Started?  Simple, you can find more information on what we offer and how to get started, here. 

Simply put, Neurogenesis is the term used to refer to the creation of new neurons in the brain. Increased neurogenesis can help support memory, mental clarity, recall, reduce anxiety and even assist with depression. Let’s find out how to increase neurogenesis.

You might be suffering from a condition called ‘brain fog’. It is a non-medical term which is also recognized as the clouding of consciousness or mental fog. Though most people suffer from it sporadically, there could also be some more frequent manifestations.