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DETOXIFICATION

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OXIDATIVE STRESS

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INFLAMMATION

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METHYLATION

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HISTAMINE OVERLOAD

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HORMONE BALANCE

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MOOD AND BEHAVIOR

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VASCULAR HEALTH

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BLOOD PRESSURE

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GLUCOSE AND INSULIN

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CAFFEINE

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GLUTEN

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VITAMIN D

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DETOXIFICATION

Detoxification is the body's way of getting rid of toxins that could otherwise build up and interfere with health. Toxin accumulation may cause headaches; therefore, it is important to support the detoxification pathway by reducing exposure to toxins and supporting the elimination of toxins.

RECOMMENDATIONS

Diet:

• Eat foods that support the liver to detoxify efficiently such as: cilantro, arugula, watercress, basil, broccoli, cabbage, asparagus, cauliflower, bok choy, radish, garlic, ginger, turmeric, and oregano.
• Avoid non-organic versions of foods that are known to be high in pesticides like strawberries, blueberries, and grapes. Limit your consumption of grain fed meats and farmed fish.

Lifestyle:

• Make use of techniques that promote elimination of toxins from the body such as exercise induced sweating or sauna, dry brushing, jumping on a trampoline. Make time for urinary elimination and healthy bowel movements and ensure optimal hydration.
• Try to avoid using large quantities of cleaning products, paint and glue in your home environment, limit your exposure to pesticides and chemicals in your cosmetics.

Supplements:

• Include 20 mg of Sulforaphane daily - like EnduraCell by Cell Logic
• Avoid exceptionally high doses of individual vitamins

OXIDATIVE STRESS

Oxidative stress is the human equivalent of rusting. The impact of all exposures over time results in damage to our cells. Your genetic makeup might affect your ability to handle oxidative stress efficiently. Oxidative stress caused by everyday by-products of bodily functions can trigger migraines. By supporting the oxidative stress pathway, you can reduce the effects of these by-products.

RECOMMENDATIONS

Diet:

• Eat foods that enhance your anti-oxidant potential like pomegranates, beets, dark green leafy vegetables, arugula, bok choy, celery, & carrots.
• Avoid foods that increase oxidative damage like excess sugar and high processed fats.

Lifestyle:

• Reduce your oxidative stress potential by regulating your circadian rhythm through good sleep routines, avoiding blue light technology and focusing on good recovery after intense exercise.
• Limit your exposure to heavy metals such as lead in water pipes, mercury in fish, & cadmium in cigarettes.

Supplements:

• Include 250 mg Glutathione
• Avoid exceptionally high doses of individual vitamins

INFLAMMATION

Inflammation is a normal automatic immune response to injury, irritation or infection. When you bump your toe and it becomes swollen, that's the inflammatory response working to speed up healing. Sometimes injuries or irritations are internal (in places like our gut, muscles, joints, or blood vessels). Inflammation is protective by design but can become destructive if left unchecked. Long term, chronic inflammation may contribute to migraines.

RECOMMENDATIONS

Diet:

• Favor foods that are known to be anti-inflammatory and promote good gut health like high fiber whole grains, dark green leafy vegetables, onions, garlic, berries, apples, fatty fish and nuts. Include herbs and spices like turmeric, cardamom, ginger, black pepper, rosemary, cinnamon and green tea.
• Avoid foods that trigger inflammation like refined, processed foods, high in sugar and poor-quality oils such as deep-fried takeaways. Take note of foods that are common triggers for migraine such as chocolate, dairy, gluten, and coffee.

Lifestyle:

• Consider regular sessions of stress or pain management by using therapies like acupuncture, pressure point massage, physiotherapy, meditation, and yoga. Consider intermittent fasting.
• Avoid, where possible, triggers that produce inflammation such as over exercising, sleep deprivation, and mold exposure.

Supplements:

• Take 1000 mg of Omega-3 daily.
• Avoid Omega-6 supplements.

METHYLATION

Methylation is the biochemical process of making sure every cell is functioning optimally. Methylation is not just responsible for how we repair genetic material, but also how we make energy, respond to stress, handle inflammation, how well our cells detoxify, and how our brain chemistry works. Methylation is the process involved in actually turning genes on or off. By optimizing the methylation pathway, you may reduce the potential for developing migraines.

RECOMMENDATIONS

Diet:

• Eat regular portions of foods rich in magnesium, B vitamins, and good quality protein sources such as: eggs, poultry, whole grains, avocado, citrus, legumes, nuts, and seeds.
• Avoid alcohol as it depletes your vitamin B status.

Lifestyle:

• Manage stress by using techniques like meditation, yoga, grounding, & walking barefoot in nature.
• Limit your exposure to hormone disruptors such as BPA in plastic, thermal cash receipts, and pesticides.

Supplements:

• Multi-B complex with methylated B vitamins and minerals, especially magnesium.
• Avoid high doses of methylated B vitamins.

HISTAMINE OVERLOAD

Histamine is a chemical produced by mast cells, that is involved in immunity and the removal of allergens from the body. It also helps with digestion and is released in response to injury and toxins. Histamine can be made by bacteria in the gut but is also present in certain foods. Genes regulate enzymes that are responsible for histamine breakdown. Inefficient breakdown may result in a histamine overload and cause symptoms like migraines.

RECOMMENDATIONS

Diet:

• Eat foods rich in luteolin, quercetin, vitamin B6, and vitamin C, that help break down histamine such as apples, figs, capers, basil, rosemary, bell peppers, celery, broccoli, and cabbage.
• Foods that are naturally high in histamine such as fermented dairy, smoked meats, aged cheese, pickles, soy sauce, and alcohol should be eaten with caution.

Lifestyle:

• Manage stress using techniques like meditation, yoga, grounding, and walking barefoot in nature to reduce excessive histamine production.
• Avoid extreme temperatures, aspirin & other common anti-inflammatory medications such as ibuprofen.

Supplements:

• Multivitamin and mineral with methylated B vitamins.
• Avoid indiscriminate use of probiotics as they may produce histamine. Ask your healthcare provider to advise you on this.

HORMONE BALANCE

Hormones are chemical messengers produced by our glands. They instruct organs and systems in the body on how to function. Estrogen extremes in both females and males are known to trigger headaches. The genes tested in the 3X4 Blueprint may give you insight into possible hormone imbalances that could contribute to your potential for migraines.

RECOMMENDATIONS

Diet:

• Eat foods high in B vitamins, magnesium, and fiber to assist with hormone regulation and detoxification such as cilantro, sesame seeds, nuts, broccoli, cabbage, and radish.
• Avoid non-organic versions of foods that are known to be high in pesticides like strawberries, blueberries, and grapes. Limit your consumption of grain-fed meats and farmed fish.

Lifestyle:

• Support the elimination of toxins from hormone metabolism by sweating through exercise, or sauna, or lymphatic drainage through rebounding or massage.
• Try to avoid using large quantities of cleaning products, paint, and glue in your home environment, and limit your exposure to pesticides and chemicals in your cosmetics.

Supplements:

• Sulforaphane 20mg - like EnduraCell by Cell Logic
• Be cautious with Diindolylmethane (DIM) as it may be contra-indicated in your genetic makeup.

MOOD AND BEHAVIOR

Genetics affects our ability to manufacture and balance neurochemicals like serotonin, dopamine, and GABA which may influence migraine symptoms.

RECOMMENDATIONS

Diet:

• Eat foods rich in protein, choline and B vitamins such as poultry, game meats, beef, liver, fatty fish, broccoli, mushrooms, oatmeal, & quinoa. These support the manufacture of neurochemicals..
• Avoid foods that have a negative effect on mood and brain health such as sugary and processed foods, and oils such as corn, soy, canola(rapeseed) and palm oil. These are known to cause inflammation.

Lifestyle:

• Manage stress by stimulating the vagus nerve through loud singing or gargling. Practice box breathing.
• Avoid exposure to blue light from screens, close to bedtime as it disrupts your circadian rhythm and interferes with the production of melatonin that supports brain health. Be aware of high stress situations that impact neurochemical balance as this may precipitate migraine headaches.

Supplements:

• L-theanine

VASCULAR HEALTH

Vascular health looks at how flexible, elastic, and vulnerable to damage the walls of your blood vessels are. This affects their ability to enlarge and contract easily. Genes in the vascular health pathway may indicate that the vessels are prone to damage and may be less efficient at supplying nutrients and oxygen to the brain, this may contribute to the frequency and vulnerability of migraine headaches.

RECOMMENDATIONS

Diet:

• Include food that keeps your blood vessels functioning well, like beets, green leafy vegetables, and pomegranate juice.
• Avoid substances that may contribute to vascular damage such as caffeine, animal fats, palm-, soy- and corn oils.

Lifestyle:

• Cardiovascular exercise such as walking, swimming, cycling, and running supports vessel flexibility important for reducing migraine headache frequency.
• Avoid smoking, toxin exposures, and a sedentary lifestyle.

Supplements:

• Include Omega-3 EPA and DHA.
• Avoid Omega- 6 supplements.

BLOOD PRESSURE

Blood pressure indicates how hard the heart is working in order to pump blood around the circulatory system and is used as a measure for confirming good health. Genes variants that impact blood pressure may lead to dysregulation and contribute to migraine headaches.

RECOMMENDATIONS

Diet:

• Include food that helps with blood pressure regulation including garlic, ginger, basil, berries, pumpkin seeds, and dark leafy greens.
• Salt may affect your blood pressure. If your 3X4 Salt pathway is purple, restrict your salt intake.

Lifestyle:

• Support vagus nerve stimulation to manage stress that may increase your blood pressure, contributing to the development of migraine headaches. Examples are deep breathing, gargling, and loud singing.
• Avoid becoming dehydrated and monitor your caffeine intake.

Supplements:

• Include Vitamin D3 (2000-5000IU per day)
• Use licorice-containing supplements with caution

GLUCOSE AND INSULIN

Our cells run on glucose, a simple sugar obtained from the food we eat. Our bodies work hard to ensure the amount of glucose in the blood is kept at just the right level. Low blood sugar levels are also known to contribute to migraine headaches. Genes impacting the glucose & insulin pathway may contribute to your ability to regulate your blood sugar levels efficiently, predisposing you to migraine headaches.

RECOMMENDATIONS

Diet:

• Blood sugar imbalances may contribute to the development of migraine headaches. Include food rich in nutrients that support optimal insulin function and blood sugar regulation like sweet peppers, cinnamon, Brazil nuts, broccoli, sweet potato, poultry, nuts, and seeds.
• Avoid refined, sugary, and processed fast foods that increase blood glucose levels.

Lifestyle:

• Regular physical exercise, and intermittent fasting (12-14 hours overnight) regulate insulin function and balance blood glucose.
• Avoid skipping meals and exercising for extended periods of time without refueling.

Supplements:

• Berberine (500 mg 2-3 times per day).
• Check for the sugar content in your supplements

CAFFEINE

Caffeine is a central nervous system stimulant and a known chemical inducer of headaches. Genes variants in this pathway indicate how efficient you are at processing and removing caffeine from your body.

RECOMMENDATIONS

Diet:

• Choose decaffeinated coffee and herbal teas more regularly especially if you have noticed caffeine contributes to your migraine headache development.
• Avoid high caffeine loads and frequency of consumption.

Lifestyle:

• Avoid drinking caffeinated beverages too close to bedtime especially if you have noticed that sleep deprivation contributes to your migraine development.

Supplements:

• Be cautious of caffeine-containing energy boosters.

GLUTEN

Genes in the gluten pathway indicate your potential vulnerability to celiac disease. Celiac disease occurs when there is an immune reaction to gluten which is the protein found in wheat, barley, triticale, and rye. Celiac disease has been associated with migraine headaches possibly due to its inflammatory effect in the gut.

RECOMMENDATIONS

Diet:

• Eat root vegetables and squashes in place of gluten-containing grains. Choose gluten-free grains such as quinoa, millet, rice, buckwheat and oats.
• Avoid food sources of gluten and any products made from gluten-containing grains like wheat, barley, rye, couscous, and bulgar wheat.

Lifestyle:

• Read food labels carefully to ensure no gluten-containing ingredients are present. Especially sauces and condiments.
• Avoid gluten in cosmetics and hygiene products.

Supplements:

• Be cautious of supplements and medications that use gluten sources.

VITAMIN D

Vitamin D is made in the skin when exposed to sunlight. It is then activated in the liver and kidneys to produce vitamin D3. Vitamin D deficiency is associated with an increased frequency of migraine headaches. Gene variants in the vitamin D pathway may indicate that you are more vulnerable to vitamin D deficiency.

RECOMMENDATIONS

Diet:

• Include foods known to be rich in vitamin D such as egg yolk, wild-caught fatty fish, and fortified foods.

Lifestyle:

• Expose your arms, legs, and face, for at least 15-30 mins, to direct sunlight or a sun lamp to enhance your potential for vitamin D production.
• Use antacid-type medications with caution.

Supplements:

• Vitamin D3 (2000-5000IU per day)

KEY RECOMMENDATIONS

Diet:

• Include foods rich in magnesium, B vitamins, omega 3, and vitamin C, such as oat bran, leafy greens, wild-caught fatty fish, pumpkin seeds, and berries.
• Stay hydrated throughout the day by drinking enough water, and herbal teas, and consuming foods with high water content.
• Avoid excessive intake of additives, colorants, processed foods, sugar, and alcohol.

Lifestyle:

• Manage stress by incorporating daily movement, yoga, meditation, and spending time in nature.
• Practice good sleep hygiene, by getting in 6-8 hours of sleep per night.
• Avoid exposure to toxins, like cigarette smoking and air fresheners.

Supplements:

• Omega-3 (EPA and DHA) reduces inflammation.
• Multivitamin that contains methylated B vitamins to provide nutrient co-factors.
• Add magnesium, a mineral co-factor for genes.

DISCLAIMER

While 3X4 believes in using your genes to guide your journey to better health, it's essential to consult with your healthcare professional before taking action based on the information provided in your 3X4 report. Aspects that your healthcare professional may consider or advise you on include:

• Which supplements are safe for you to take, and which supplements are safe to take together,
• Which weight-loss programs, fitness program, physical activities, beauty regimes are right for you and your current situation,
• Whether there are any interactions with medications you are taking and/or treatments you are undergoing for any condition or disease, and/or
• Providing you with additional resources on diagnosis, treatments, disease prevention, cures, medication, or anything else related to your health.