125 | id == 125
125 | category_id == 18
125 | category_order == 15
125 | category_name == Weight
125 | category_color == #C47AC0
125 | slug == APOA2-obesity-saturated-fat-dairy
125 | title == Can Saturated Fat Make You Obese? (APOA2)
125 | meta_description == One APOA2 variant correlates with obesity. Learn how saturated fat and dairy impact this genetic link.
125 | summary == <p style="text-align:justify"><strong>One variant in the APOA2 gene may or may not correlate with obesity&mdash;depending on your food choices. Read on to discover how well your genes tolerate saturated fat and dairy.</strong></p>
125 | overall_score_text == Your Obesity Score (Based on APOA2 Gene)
125 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/APOA2-Fats-Saturated-Dairy.jpg
125 | author_id == 9
125 | author_name == Aleksa Ristic
125 | author_title == MS (Pharmacy)
125 | author_order == 45
125 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Aleksa.jpg
125 | author_intro == <p><strong>Aleksa received his MS in Pharmacy from the University of Belgrade, his master thesis focusing on protein sources in plant-based diets.</strong>&nbsp;&nbsp;</p>    <p>Aleksa is passionate about herbal pharmacy, nutrition, and functional medicine. He found a way to merge his two biggest passions&mdash;writing and health&mdash;and use them for noble purposes. His mission is to bridge the gap between science and everyday life, helping readers improve their health and feel better.</p>
125 | reviewer == None
125 | medical_reviewer_id == 11
125 | medical_reviewer_name == Puya Yazdi
125 | medical_reviewer_title == MD
125 | publish_date == 2020
125 | publish_date == 3
125 | publish_date == 20
125 | avg_rating == 5.0
125 | tags_id == 331
125 | tags_name == APOA2 gene
125 | tags_id == 200
125 | tags_name == Appetite
125 | tags_id == 186
125 | tags_name == BMI
125 | tags_id == 192
125 | tags_name == Cardiovascular Disease
125 | tags_id == 329
125 | tags_name == Dairy
125 | tags_id == 282
125 | tags_name == Dietary fiber
125 | tags_id == 244
125 | tags_name == Fish oil
125 | tags_id == 201
125 | tags_name == Food Cravings
125 | tags_id == 141
125 | tags_name == Metabolic Health
125 | tags_id == 165
125 | tags_name == Obesity
125 | tags_id == 306
125 | tags_name == Saturated fat
125 | tags_id == 184
125 | tags_name == Weight Loss
125 | permissions_favorite == False
125 | permissions_rate == False
125 | content_article == <h2><strong>What is APOA2?</strong></h2> <p><span style="font-weight: 400;">The </span><a href="../../gene/apoa2/"><span style="font-weight: 400;">APOA2</span></a><span style="font-weight: 400;"> gene codes for apolipoprotein A-II, which builds </span><a href="https://www.selfhacked.com/blog/hdl-cholesterol/"><span style="font-weight: 400;">HDL</span></a><span style="font-weight: 400;"> cholesterol and regulates lipid (fat) metabolism. Unlike </span><a href="../article/longevity-apoe-48"><span style="font-weight: 400;">apoE</span></a><span style="font-weight: 400;"> and apoB, the exact metabolic roles of apoA-II are still largely unknown [</span><a href="https://ghr.nlm.nih.gov/gene/APOA2"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Emerging research suggests the inhibitory effects of apoA-II on VLDL and triglyceride metabolism, as well as </span><a href="http://selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;">insulin sensitivity</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11714842"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11181754"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><strong>The Link Between APOA2 and Obesity</strong></h3> <p><span style="font-weight: 400;">Scientists have observed the association between one APOA2 variation, </span><a href="../../snp/rs5082/"><span style="font-weight: 400;">rs5082</span></a><span style="font-weight: 400;">, and obesity across different ethnic groups. People with the &ldquo;GG&rdquo; genotype have significantly higher BMIs (body-mass index) and obesity rates [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3827635/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17446329"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">This variant failed to show the connection with body weight in specific populations, which led researchers to examine the potential environmental factors at play. Saturated fat intake has surfaced as a crucial dietary factor for APOA2-related obesity, and it will be the focus of this post [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874956/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><em><span style="font-weight: 400;">Note</span></em><span style="font-weight: 400;">: you might see some publications referring to rs5082 as "-265T&gt;C" pr "T265C". Unlike SelfDecode, they report on the opposite (negative) DNA strand, so "A&gt;G" becomes "T&gt;C."</span></p> <h4><strong>How It Works</strong></h4> <p><span style="font-weight: 400;">Just like its metabolic roles, the exact ways in which APOA2 affects body weight are still under investigation.&nbsp;</span></p> <p><span style="font-weight: 400;">According to two major trials, the &ldquo;GG&rdquo; genotype at rs5082 lowers apo A-II levels and correlates with increased calorie intake. Detailed analyses have confirmed the role of apo A-II in appetite control [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17446329"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874956/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/10669642/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><strong>Two Faces of APOA2: Effects on Blood Lipids and Heart Health</strong></h3> <p><span style="font-weight: 400;">By reducing APOA2 expression, rs5082 can stimulate VLDL and triglyceride (TG) metabolism. Indeed, in a study of 88 participants, those with the &ldquo;GG&rdquo; genotype had lower TG and cholesterol levels in response to a high-fat meal [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11246886/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12522687/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19910634"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17709437"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Among 700 diabetes patients, the &ldquo;GG&rdquo; carriers also had significantly lower TG and total cholesterol but not HDL. In a trial of 982 Australian subjects, people with this variant had nearly two times lower rates of heart disease [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26210798"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18179799"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">In a way, rs5082 may&nbsp; &ldquo;compensate&rdquo; for its link with obesity by improving blood lipids and potentially shielding the heart.</span></p> <h2><strong>Dietary Factors That Impact APOA2-Associated Obesity</strong></h2> <h3><strong>Saturated Fat</strong></h3> <p><span style="font-weight: 400;">The links between saturated fat, obesity, and heart health have been controversial. Genetic factors, such as rs5082, may partly explain why higher amounts of saturated fat (SF) are detrimental only to certain people.</span></p> <p><span style="font-weight: 400;">One study gathered data from three populations (3,462 total participants) and found a robust association between </span><a href="../../snp/rs5082/"><span style="font-weight: 400;">rs5082</span></a><span style="font-weight: 400;">, obesity, and SF intake. The "GG" carriers had 84% higher obesity rates compared with other genotypes, but only when their SF intake was high. In cases of low SF intake, APOA2 didn't correlate with obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874956/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">After the initial observations, the authors followed one of these populations for 20 years and confirmed the same results, making them even more credible.</span></p> <p><span style="font-weight: 400;">Another trial of 4,600 Asian and Mediterranean subjects came to the same conclusion. Additionally, the &ldquo;GG&rdquo; allele was associated with </span><a href="https://www.selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;">insulin resistance</span></a><span style="font-weight: 400;"> in Chinese and Indian people who consumed more SF [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3030929/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Both studies defined increased SF intake as &gt;22g daily, which roughly equals 10% of total energy intake for a person consuming 2000 calories a day.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">According to robust clinical evidence, increased intake of saturated fat may worsen the impact of APOA2 rs5082 on obesity and metabolic health.</span></p> <h4><strong>Potential Mechanisms</strong></h4> <p><span style="font-weight: 400;">This APOA2 variant may increase the levels of </span><a href="https://selfhacked.com/blog/ghrelin-role-cognitive-gut-function-weight-inflammation-autoimmunity/"><span style="font-weight: 400;">ghrelin</span></a><span style="font-weight: 400;"> or the &ldquo;hunger hormone.&rdquo; A study of 1,225 obese subjects found that people with the &ldquo;GG&rdquo; genotype who consume more SF have higher ghrelin levels. In other words, SF fails to satiate their </span><a href="https://selfhacked.com/blog/top-10-ways-to-curb-your-hunger-and-approaches-that-didnt-work/"><span style="font-weight: 400;">hunger</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3146593/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">According to a 2018 paper published in the </span><em><span style="font-weight: 400;">American Journal of Clinical Nutrition</span></em><span style="font-weight: 400;">, excess saturated fat may also trigger obesity-related metabolic pathways in people with this variant [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6454512/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><strong>High-Fat Dairy</strong></h3> <p><span style="font-weight: 400;">Dairy products are a significant source of saturated fat in western diets, especially in the US.</span></p> <p><span style="font-weight: 400;">One study analyzed dairy intake in two populations (n=2,071) with a proven link between rs5082 and saturated fat. In both groups, the &ldquo;GG&rdquo; carriers who consumed more high-fat dairy had significantly higher BMIs [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3827635/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The authors defined increased intake as &gt;1.5 servings of high-fat dairy (&gt;1% fat) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3827635/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Does this mean you should swap high-fat for low-fat dairy? Not really &mdash; stick with us for healthier, gene-based solutions.</span></p> <h3><strong>Other Types of Fat</strong></h3> <p><span style="font-weight: 400;">Among 180 diabetic patients, unsaturated fatty acids positively affected those with the "GG" genotype. Increased intake of </span><a href="http://selfhacked.com/blog/top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">omega-3</span></a><span style="font-weight: 400;"> and </span><a href="https://selfhacked.com/blog/mufas-health-benefits-monounsaturated-fats/"><span style="font-weight: 400;">MUFA</span></a><span style="font-weight: 400;"> was associated with lower inflammatory markers (</span><a href="http://selfhacked.com/blog/interleukin-1/"><span style="font-weight: 400;">IL-1</span></a><a href="http://www.selfdecode.com/gene/IL18/?utm_source=seo&amp;#38;utm_medium=selfhacked&amp;#38;utm_campaign=id00002"><span style="font-weight: 400;">8</span></a><span style="font-weight: 400;"> and </span><a href="http://selfhacked.com/blog/c-reactive-protein/"><span style="font-weight: 400;">CRP</span></a><span style="font-weight: 400;">) and stronger antioxidant defense (</span><a href="http://selfhacked.com/blog/the-brain-fog-gene-rs4880-or-sod2/"><span style="font-weight: 400;">SOD</span></a><span style="font-weight: 400;">) [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28359369"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27271094"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2><strong>Your APOA2 Results for Obesity and Response to Saturated Fat</strong></h2> <p><strong>*3681176943456110*</strong></p> <h3><strong>SNP Summary and Table</strong></h3> <p><strong>Primary SNP:</strong></p> <p><strong><em>APOA2 </em></strong><a href="../../snp/rs5082/"><strong>rs5082</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;A&rsquo; = not associated with obesity; typical response to saturated fat</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = associated with obesity and a poor response to saturated fat</span></li> </ul> <p><em>Population Frequency:</em> <span style="font-weight: 400;">Around 15% of European descendants carry the &ldquo;GG&rdquo; genotype. This genotype is even less common in African and South Asian (5%) and East Asian (1.5%) populations.</span></p> <p>*4173556102602793*</p> <p>&nbsp;</p> <h2><strong>Recommendations to Improve Metabolic Health and Weight Control</strong></h2> <p><em><span style="font-weight: 400;">In the following section, we&rsquo;ll outline complementary approaches that may help improve metabolic health and weight control. If you have a diagnosed metabolic disorder, the below strategies are not meant to replace your standard medical treatment.</span></em></p> <p><em><span style="font-weight: 400;">Make sure to consult with your doctor before making any significant changes to your day-to-day routine.</span></em></p> <p>*8322531742272521*</p> <h3><strong>Diet</strong></h3> <h4><strong>Limit Saturated Fat and High-Fat Dairy</strong></h4> <p><span style="font-weight: 400;">Based on the available evidence, people with the &ldquo;GG&rdquo; genotype at </span><a href="../../snp/rs5082/"><span style="font-weight: 400;">rs5082</span></a><span style="font-weight: 400;"> should limit their daily intake of saturated fat (SF) to less than 10% of total calories (22 g for a 2000-Kcal diet).</span></p> <p><span style="font-weight: 400;">Be particularly cautious with high-fat dairy foods such as butter, cheese, and cream. Other foods high in SF include fatty meat, sweets, and baked goods (Table 1) [</span><a href="https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/advisory-report/appendix-e-3/appendix-e-35"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://fdc.nal.usda.gov/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><em><span style="font-weight: 400;">Table 1: Foods High in Saturated Fat</span></em></p> <table style="border-collapse: collapse; width: 54.2736%; height: 170px;" border="1"> <tbody> <tr style="height: 17px;"> <td style="width: 56.7619%; height: 17px;"><strong>Food Item (Amount)</strong></td> <td style="width: 21.6466%; height: 17px;"><strong>SF Content</strong></td> </tr> <tr style="height: 17px;"> <td style="width: 56.7619%; height: 17px;">McDonald&rsquo;s double cheeseburger (1)</td> <td style="width: 21.6466%; height: 17px;">11g</td> </tr> <tr style="height: 17px;"> <td style="width: 56.7619%; height: 17px;">Ice cream with whipped cream (1 cup)</td> <td style="width: 21.6466%; height: 17px;">11g</td> </tr> <tr style="height: 17px;"> <td style="width: 56.7619%; height: 17px;">Cheddar cheese (50g)</td> <td style="width: 21.6466%; height: 17px;">10g</td> </tr> <tr style="height: 17px;"> <td style="width: 56.7619%; height: 17px;">Salami (75g)</td> <td style="width: 21.6466%; height: 17px;">8g</td> </tr> <tr style="height: 17px;"> <td style="width: 56.7619%; height: 17px;">Butter (1 tbsp)</td> <td style="width: 21.6466%; height: 17px;">8g</td> </tr> <tr style="height: 17px;"> <td style="width: 56.7619%; height: 17px;">KFC fried chicken (100g)</td> <td style="width: 21.6466%; height: 17px;">8g</td> </tr> <tr style="height: 17px;"> <td style="width: 56.7619%; height: 17px;">Vanilla Milkshake (150g)</td> <td style="width: 21.6466%; height: 17px;">7g</td> </tr> <tr style="height: 17px;"> <td style="width: 56.7619%; height: 17px;">Hamburger (1)</td> <td style="width: 21.6466%; height: 17px;">5g</td> </tr> <tr style="height: 17px;"> <td style="width: 56.7619%; height: 17px;">French fries (20-25 fries)</td> <td style="width: 21.6466%; height: 17px;">5g</td> </tr> <tr> <td style="width: 56.7619%;">Coffee cream, 18% MF (1 tbsp)</td> <td style="width: 21.6466%;">2g</td> </tr> </tbody> </table> <p>&nbsp;</p> <p><span style="font-weight: 400;">It&rsquo;s worth mentioning that saturated fat has been unfairly &ldquo;demonized&rdquo; in the past. More recent evidence points to much lower health risks than initially reported [</span><a href="https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28442474"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5475232/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">You can still enjoy healthier foods with less saturated fat such as eggs, red meat &amp; chicken in moderation. Try to cut back on coconut oil and cheese and remove creams, dairy-based sauces, sweets, and pastries.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">People with the APOA2 variant should limit the intake of saturated fat, especially high-fat dairy, sweets, and pastries.</span></p> <h4><strong>Healthy Replacements</strong></h4> <p><span style="font-weight: 400;">Unlike saturated fat, foods rich in omega-3 and MUFA may suit the &ldquo;GG&rdquo; carriers. Some of the healthiest options include:</span></p> <ol> <li style="font-weight: 400;"><span style="font-weight: 400;">Sea fish (salmon, trout, sardine, herring)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Olives and </span><a href="https://selfhacked.com/blog/olive-oil/"><span style="font-weight: 400;">olive oil</span></a></li> <li style="font-weight: 400;"><a href="https://www.selfhacked.com/blog/avocado/"><span style="font-weight: 400;">Avocado</span></a></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Flaxseed</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/hemp-seeds/"><span style="font-weight: 400;">Hemp seeds</span></a></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Walnuts</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Chia seeds</span></li> </ol> <p><span style="font-weight: 400;">Omega-3 fatty acids and olive oil have well-documented anti-inflammatory effects and metabolic benefits [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22332096"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5877547/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29141571"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">When cooking, pick healthy recipes with herbs and spices and cut back on animal fat and butter. High-fiber foods will nurture your </span><a href="https://www.selfhacked.com/blog/gut-bacteria-microbiome/"><span style="font-weight: 400;">gut microbiome</span></a><span style="font-weight: 400;"> and improve satiety, which may be reduced by your APOA2 variant [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23885994"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29902436"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Partly replace saturated fat sources with fish, olive oil, avocados, walnuts, and seeds. Cut back on animal fat and butter when cooking and eat a variety of high-fiber foods.</span></p> <h4><strong>Unhealthy Replacements</strong></h4> <p><span style="font-weight: 400;">The food industry is heavily marketing low-fat dairy as a healthier option, but the latest clinical evidence has refuted these claims. Additionally, low-fat products are often higher in starch and sugar and may even do more harm than good [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6743821/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6743821/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3795726/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4742721/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Processed (hydrogenated) vegetable oils and margarine are other alternatives to saturated fat you should avoid. They are high in unhealthy trans-fats, and a growing body of evidence voices their adverse metabolic effects [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5775590/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6196963/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9322581"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><strong>Lifestyle</strong></h3> <h4><strong>Quantity of Sleep</strong></h4> <p><a href="https://selfhacked.com/blog/health-benefits-sleep/"><span style="font-weight: 400;">Sleep</span></a><span style="font-weight: 400;"> deprivation can increase </span><a href="https://selfhacked.com/blog/top-10-ways-to-curb-your-hunger-and-approaches-that-didnt-work/"><span style="font-weight: 400;">hunger</span></a><span style="font-weight: 400;"> and cravings sy spiking </span><a href="https://selfhacked.com/blog/ghrelin-role-cognitive-gut-function-weight-inflammation-autoimmunity/"><span style="font-weight: 400;">ghrelin</span></a><span style="font-weight: 400;"> levels and thus worsen the impact of your </span><em><span style="font-weight: 400;">APOA2</span></em><span style="font-weight: 400;"> variant [</span><a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1547-5069.2009.01262.x/full"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.plosmedicine.org/article/info%3Adoi%2F10.1371%2Fjournal.pmed.0010062"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Short </span><a href="https://selfhacked.com/blog/health-benefits-sleep/"><span style="font-weight: 400;">sleep</span></a><span style="font-weight: 400;"> duration has been associated with weight gain in many studies. A meta-analysis of 30 studies and over 630,000 subjects associated short sleep duration with a 55% higher incidence of obesity in adults and 89% in children [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18239586"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3973603/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Correct Sleep Schedule</strong></h4> <p><span style="font-weight: 400;">Research over the past few decades has recognized the importance of circadian biology in</span><a href="https://selfhacked.com/blog/132-biological-mechanisms-for-weight-modulation/"><span style="font-weight: 400;"> obesity</span></a><span style="font-weight: 400;">. Scientists think that circadian biology may have a massive influence on energy balance and metabolism [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013188/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">More precisely, adequate ghrelin secretion depends on the circadian rhythm, which is essential for people with the &ldquo;GG&rdquo; genotype [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3655529/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6424662/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A disrupted circadian rhythm may be the reason why shift workers are at an increased risk of obesity [<a href="https://www.ncbi.nlm.nih.gov/pubmed/20122305">R</a>].</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Sleep deprivation and impaired circadian rhythm may worsen the impact of your variant by increasing ghrelin levels. Optimal sleep quality is essential for weight control.</span></p> <h3><strong>Supplements</strong></h3> <p>As mentioned, people with this variant have improved weight control when their intake of omega-3 fatty acids is higher.</p> <p><strong><span style="font-weight: 400;">If you consume less than two servings of fatty sea fish per week, consider supplementing with </span><a href="https://selfhacked.com/blog/fish-oil-top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">fish oil</span></a><span style="font-weight: 400;"> (omega-3).</span></strong></p>
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rsIDs = rs4880,rs5082
rsStatus = rs4880,SOD2,chr6,159692840,A,G,,,17,16,HET
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