Nutrition

The Mood Switch

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While your emotional landscape is predetermined by genetics, there is a lot you can do about it

By Richard Labaki

Driving on the highway at the breakneck speed of 180 km/hour, George was in hyper-focus mode and all psyched up as he maneuvered his BMW between lanes. Heavy metal music bursting through the speakers, the scene could only be likened to that of a Jason Bourne car chase. Amidst this intense and potentially-dangerous situation, George glances briefly to his right to assess how I’m coping in the passenger’s seat. As he later described it, what he saw was not someone wide-eyed, physically tense and filled with fear but a person in a state of Zen savoring a grilled cheese sandwich. This took place a few decades back. And for as long as I remember, my reaction to stressful or highly charged situations was always one of calmness. When everyone around was getting all worked up over a given crisis, there I was keeping my cool under fire. This is in no way due to years of practicing deep meditative techniques on a mystical mountaintop, but simply a matter of character. And only recently have I begun to understand the genetic foundation of my inherent response to stress in general.

Breakthroughs in the realm of genetic research are revealing how certain genes could impact mood and play a major role in the predisposition to disorders such as anxiety and chronic depression. I have, for example, a certain gene that operates at a faster rate than usual, quickly clearing out “fight-or-flight” stress neurotransmitters like adrenaline and noradrenaline from my system. So in essence, my mind and body are able to remain calm most of the time, easily returning to normalcy after experiencing a nerve-racking event. But there is a downside to this as well. This gene, which is functioning at a rapid speed in my case, could also clear out dopamine very quickly, leaving the person unmotivated and low on energy. Dopamine, as you may know, is the “feel-good” neurotransmitter involved in excitement and thrills (you probably experience its uplifting effect after a workout, when falling in love and others.) The fact that all the aforementioned neurotransmitters do not stay for long in my system partially explains why I had been a classic daydreamer in the classroom during my schooldays. I was in essence the poster child of attention deficit disorder or ADD.

“Breakthroughs in the realm of genetic research are revealing how certain genes could impact mood and play a major role in the predisposition to disorders such as anxiety and chronic depression”

At the other end of the spectrum, there are those who have this same gene operating at a slower rate than normal. Consequently, they have ample focus, energy and enthusiasm. But they also have a hard time kicking back and relaxing – so much so that they cannot sleep well in most cases. Stress neurotransmitters stay in their system for far too long, causing them to be more prone to anxiety. So apparently, what could be the source of a certain strength (be it mental, psychological or physiological) could also be a form of kryptonite. Luckily, I have managed to strengthen my focus and boost my energy levels over the years – without letting go of my calm demeanor. But with the continuous research concerning gene expression, I can even go further now. You see, genes are not static. There is an interplay between our genetic makeup and the food we eat, the lifestyle we adopt and the environment in which we live. This science is called epigenetics. And while each one of us has a variety of genetic tendencies to certain characteristics, behaviors and health conditions, understanding those predispositions helps immensely. As a result of this understanding, we could then customize our way of eating and living to become a better version of ourselves. In other words, we could always tip the “genetic” scale in our favor: turning off or balancing the “bad” genes while keeping the good ones switched on.

“While we all harbor psychological traits that stem from how we were raised and our individual experiences (both good and bad), our mood is largely affected by our genetic makeup, health status, and other influencing factors”

And this is the basis of a recent discussion I enjoyed with a psychologist friend of mine. I argued that while we all harbor psychological traits that stem from how we were raised and our individual experiences (both good and bad), our mood is largely affected by our genetic makeup, health status, and other influencing factors. Treatments in the form of cognitive therapy and the likes are sure to help you become more aware of your psychological flaws and blind-spots, but you will not attain perfect mood balance by simply becoming more cognizant. If you suffer major nutritional deficiencies, if your gut flora is disrupted (90 percent of dopamine and serotonin is produced by the good bacteria in your intestines), and if your body is burdened with toxins then your mood will always be disrupted. Working with a qualified shrink to address psychological and mood issues could help a lot. But this alone remains insufficient if your diet, lifestyle and environment are not in tune with your biochemistry and genetic makeup. My friend could not agree more.

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Only this “Diet”

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By Richard Labaki

Bet the term “Diet” in the title is what caught your attention and drove you to read this article in the first place. And this is a clear indication of how important it has become for people to decide on what nutritional plan to adopt – be it for weight loss, health issues or both. Mind you, not always will a diet induce both body-fat burn and improved well-being. Many follow a specific diet that made them lose weight, their health and their mind simultaneously (mostly women fall into this trap.) And many become healthy adopting a certain diet, but weight loss is relatively slow to occur. Bear in mind that when I say “diet” I mean one that you manage to maintain indefinitely and not just for a few weeks or months. In other words, a “diet” is an element that should be part of your lifestyle. 

Keto, Paleo, Pegan, Vegan, Vegetarianism and on and on….

There is a tendency among those who follow a certain diet to become militant-minded in defending its principles while attacking other diets and their followers. We see this pattern especially in veganism/vegetarianism, since its followers entangle a scientific topic (nutrition) with their spiritual and moral beliefs. Killing animals for our nourishment is wrong, they argue. But scientific evidence that the human brain evolved only after humans started hunting and cooking animal meats is strongly established. Not to mention the fact that many nutrients detrimental to our health could only be found in animal meats/products like CoQ10, bio-available Vitamin B12, bio-available iron (plant-based iron is inferior and barely absorbed by the body) and other vital compounds. An argument I always use is why it is acceptable for a lion or a wolf to hunt and eat another animal but is ethically wrong for humans to do so. But before vegans/vegetarians vilify me and claim that Satan has my name tattooed across his chest, I wish to point out that I have an issue with almost every established diet that has been coming out over the past few decades.

“But before vegans/vegetarians vilify me and claim that Satan has my name tattooed across his chest, I wish to point out that I have an issue with almost every established diet that has been coming out over the past few decades”

Low-Fat, Low-Carb, Atkins, Paleo, Ketogenic, Raw and various other diets all have their strong points and their blind spots. Low-fat diet means limited supply of essential fatty acids that are crucial for cellular function, hormonal balance, mental performance, mood regulation and others. Low-Carb diet, though helpful at first in reducing one’s weight and safeguarding against cardiovascular diseases, leads to thyroid dysfunction, lethargy and other symptoms. High-Protein diets like Atkins and Paleo overload the body with too much protein causing digestive discomfort and kidney imbalances (not to mention that too much protein intake is linked to cancer.) Ketogenic diet, which is very high in healthy fat and low in carbohydrates, causes renal stones, intestinal disturbances (especially for those with dysfunctional gallbladder), arterial stiffness in some cases and other issues. And Raw-Food diet, which I refer to as the “Bloat Diet”, causes severe digestive discomfort for most. 

Those are just some of the symptoms and imbalances that each diet could cause. Now before you bombard me with emails claiming how great you feel on any of the aforementioned diets remember what I said in the beginning: A “diet” is one that should be sustained over a lifetime and not just over weeks, months or even a year. If your “diet” is currently working for you that doesn’t mean it will continue to do so forever.

“A “diet” is one that should be sustained over a lifetime and not just over weeks, months or even a year. If your “diet” is currently working for you that doesn’t mean it will continue to do so forever.”

The probability is your system will be taxed by the diet that you have been following at some point – not to mention that many diets, like Ketogenic, are so tough to maintain over a long period. A proper diet is simply one that a) is practical enough to be sustained for life and, b) balanced enough to provide you with all the necessary nutrients and in the right ratios that your body requires to function properly. And so far, no established diet could claim to do both – despite what the diet creators and adherents say or believe. 

The “You” Diet

A rule I have been applying ever since I started in this field is to decline taking on weight loss cases. And the reason is simple: Most of those aiming to bring down their weight are so fixated on this objective that they miss out on the important issues, which are vitality and well-being. They are willing to do whatever it takes to see those figures drop on the weight scale, even at the expense of their physiological and psychological health.

Another principle I believe in is that every individual requires a customized diet – one that takes into consideration his/her genetic makeup, health issues, digestive capacities, taste preferences and others. Some people are surprised when I tell them that certain “superfoods” that they have been reading about and ingesting are not suitable for them (whether temporarily or for life.) For example, artichokes are amazing for health and liver function but could cause discomfort for some with gut ailments. Spinach, while very nutritious, is very high in oxalates which are a source of trouble for those with kidney stones.

So as you can see, one-size-fits-all diets could be utterly disruptive and should be avoided. What you need to do instead is work on a nutritional plan that perfectly matches your genetic makeup and tackles your specific health concerns. It is a diet that will ultimately become part of your lifestyle while making you look good (more muscle tone and less body-fat and water retention) and feel good (heightened energy, better mood and increased mental sharpness.) And this should be the only diet that you abide by for life!

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When the Pleasure of Eating Turns into a Nightmare

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By Richard Labaki

In terms of exploring cuisines, I have so far covered a fair range – from French, Spanish, and Italian to Thai, Indian and Japanese. Still, others remain to be experienced. And as far as food categories go, my diet excludes almost nothing. Funny how as a teenager my digestive system was so sensitive I could barely digest anything. We all love food and we all look forward to our next meal. Some are seduced by delicacies that are salty while others gravitate towards spicy foods. Our palate may differ, but one thing is for certain: food is a daily pleasure! And sure enough, digestive discomfort is a nuisance we all suffer from time to time due to various factors: improperly prepared meals, heavy dishes, erratic mixing of food groups, seasonal shifts, stress levels and others. Yet for some unfortunate souls, digestive discomfort is an issue they endure constantly irrespective of what they eat, how they eat it and the food portions that they consume. To them, the simple act of ingesting food is an ongoing punishment that tortures them with symptoms ranging from intestinal spasms and bloating to heartburn and chronic constipation. When any of these symptoms persists then this simply means one thing: the digestive system has broken down. And as most holistic therapists agree, almost ninety percent of modern day diseases originate in a sickly gut!

Meds and elimination aren’t the solution

The first thought that crosses the mind of someone suffering from digestive issues is to seek out a quick fix. “Just give me a pill that would solve my problem and alleviate my agony,” he or she often tells the doctor. And so, they are normally prescribed a laxative (if they suffer constipation), an antidepressant like the drug Deanxit (if they suffer intestinal pain/spasms), or a proton pump inhibiter like the drug Nexium (if they suffer GERD or heartburn.) This may help in reducing the symptoms at first; nevertheless, the effect is short-lived – not to mention the fact that such approaches open up the floodgates to several problems. If you don’t believe me just read the side effects mentioned on the pamphlet of each drug. Most importantly, such drugs do nothing to address the root causes that are behind the symptoms. Orthodox medicine is all about masking the symptoms and not tackling the root causes, unfortunately. 

The second thought that crosses the mind of someone suffering from digestive issues is to pursue a more “natural” route. They might decide to cut out gluten-containing foods, dairy products, legumes and others from their diet. Some do so after undergoing a food allergy test to uncover the presumed culprits, while others just decide to follow a certain diet they read about online. Oftentimes, this does help (depending on the case and the adopted diet) but again the improvement is short-lived. Avoiding foods you are allergic or intolerant to and others that are generally tough to digest might give your digestive system a break, but it does not rebuild it if it has broken down. And this is a fact overlooked by many health experts. I have seen firsthand numerous people eliminate one food group after the next only to have their symptoms return after a brief period of recuperation (plus their range of food allergies continued to worsen!)

“ I have seen firsthand numerous people eliminate one food group after the next only to have their symptoms return after a brief period of recuperation”

Fixing a broken gut

If pharmaceutical drugs and only avoiding certain foods are not the solution then what should you do? The answer is not so straightforward due to the fact that the digestive system is a complex entity comprising various organs – each complex in its own right. A balance needs to exist between the stomach, small intestine, liver, gallbladder, pancreas and large intestine in order for your digestion to run smoothly and effectively. Any imbalance along this chain will cause a ripple effect leading to a wide array of symptoms and diseases such as food allergies, poor bowel movement, lymphatic congestion and autoimmune diseases like rheumatoid arthritis, anxiety/depression, mental fogginess, chronic fatigue, skin conditions like psoriasis and other health concerns.

Therefore, the first step is to determine where along this chain the breakdown has occurred and why.  The next step is to work on empowering the specific organ through a customized dietary and supplement plan. If, for example, the liver is congested due to high toxicity then it needs to be flushed and decongested. If the pancreas is not producing enough digestive enzymes then specific natural formulas need to be administered to fill the void while also empowering the pancreas to resume its proper production of enzymes. In other words, the approach needs to be customized according to each individual case. And this is why one-size-fits-all programs do not work for most people and could potentially cause more harm than good.

“The approach needs to be customized according to each individual case. And this is why one-size-fits-all programs do not work for most people and could potentially cause more harm than good.”

In the past few years, I have been heavily involved with people suffering from digestive problems. And the spectrum of cases has included inflammatory bowel disease (Crohn’s and ulcerative colitis), irritable bowel syndrome (IBS), gas and bloating, chronic constipation and GERD/heartburn. Both research and experience have enabled me to develop a program titled “R3-Digestion”; a holistic approach for repairing, restoring and rebooting the gut. This program, which could be customized based on each case, is designed to re-balance the digestive system in its entirety – stomach, small and large intestines, liver, gallbladder and pancreas – by presenting solutions in terms of healing foods, eating rituals, nutritional supplements, lifestyle habits, physical exercises and others.   

Improved digestion means…

Being able to enjoy all kinds of foods and cuisines is a blessing I never take for granted, for I know many aren’t so lucky. And this is why I am constantly caring for my digestive system by ingesting the right supplements and adopting the proper dietary and lifestyle habits. Healing a broken gut is very doable, but only if the person is willing to stay the course.  And the more powerful your digestive system becomes the more able you are to digest "tough" foods and compounds like gluten, dairy products and others. The simple truth is this: food (except for the junk, the processed and the genetically modified) is not the problem but a weak digestion is. Fix your gut and you will be able to enjoy foods you never knew you could.

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