Genetic Genealogy: Why Get Parents'/Grandparents' DNA Tested?

Genetic genealogy is a modern tool for family historians that allows us to study our biological heritage through DNA. Genetic genealogy has been utilized by scientists and historians since 1994. Early DNA testing became available to family historians in 2000. I was on the waiting list for Ancestry.com's DNA test and I was among the first to receive the test when it was launched in 2012. 

DNA is short for "deoxyribonucleic acid." It is a component of every cell in our bodies, and it carries the instructions for life. DNA controls the vast majority of functions for our bodies' cells and is found in the cell's nucleus.

DNA molecules are made up of nucleotides. There are four different nucleotides: adenine, cytosine, guanine, and thymine. Two strings of nucleotides intertwine to form a single double-helix structure called a chromosome. Humans have twenty-three pairs of chromosomes. We inherit one copy from each parent. Therefore, we have forty-six chromosomes and ninety-two strings of nucleotides in total.

In addition to the DNA in the nucleus, small circular strands of DNA are found within mitochondria outside of the nucleus. I have written more about mitochondria in other blog posts. Mitochondrial DNA (known as mtDNA) can also be used for genetic genealogy.

Most commercial DNA tests examine autosomal DNA (atDNA). This is the test that I did through Ancestry.com back in 2012. Twenty-two of our chromosomes are known as "autosomes" and one is known as a "sex chromosome" (i.e. the Y or X chromosome). Autosomal testing looks specifically at the autosomal DNA. Since one copy of each chromosome is inherited from each parent, the atDNA test reveals information about both paternal and maternal lines, which is not the case for mtDNA and/or sex chromosome testing.

Since only about 50% of our DNA is passed down to our children, some DNA is lost with each generation. We are almost guaranteed to carry DNA from our parents, grandparents, and great-grandparents; however, it is much less likely with each generation that every person in the genealogical family tree contributed a piece of their DNA to the test taker's DNA. Because of this, your "genetic family tree" is a subset of your genealogical family tree and contains only those ancestors who contributed to your DNA. Similarly, you are a subset of your parents' genetic family tree since you have only inherited about 50% of each of your parents' DNA. You will share each of your true genetic matches with one (or both) of your parents, but your parents may or may not share each of their genetic matches with you.

For Christmas this year, I finally purchased DNA testing kits for both of my parents as well as my maternal grandparents. Although I originally thought testing just myself was adequate, I realized that 50% of the previous generation can be lost if only one person tests. If you can test your parents or grandparents, you can regain the 50-75% that may otherwise be lost. We are still awaiting the results, but I'm excited to see if there are any new discoveries to be made!

January Reflection: Awakening to Renewal and Revelation

"This is the season of Epiphany, when the renewal of light and revelation are celebrated in the liturgy of the Catholic, Episcopal, and Eastern Orthodox churches. On our new path we seek everyday epiphanies-- occasions on which we can experience the Sacred in the ordinary-- and come to the awakening … We have to be willing to discover and then appreciate the authentic moments of happiness available to all of us every day."

-Sarah Ban Breathnach, Simple Abundance: A Daybook of Comfort and Joy

January is a time of renewal. As we look forward to the coming year, we have hopes and dreams for transformation, happiness, and fulfillment. As we create resolutions for the new year, we evaluate the progress made towards previous goals and consider the next steps on our journey. Who are we meant to become? What are we called to do? What will make us feel happy and fulfilled? How are these answers revealed to us and how do we recognize them?

The Purpose-Driven Life

I don't know if Mama was right or if, if it's Lieutenant Dan... and I don't know if there's a Creator God ... or Creator gods... or whether intelligent life on Earth was the result of sheer luck... or whether we're living in a simulation created by some other more advanced civilization... I don't know that it matters much to me in any case. Regardless of how we got here or why we got here, we are here... or at least I think we are... 

But since we're here -- or at least under the illusion of being here -- I don't think it hurts to be open to the possibilities and the opportunities in our lives. Whether we are part of a grand plan or whether we create our own meaning in life, I think living in a purposeful way can give our lives more direction, more joy, and allow us to live a more fulfilling life. And I'm going to invoke Pascal's Wager in saying that we might as well believe that we have a destiny, a purpose on Earth, dharma, if you will. If we don't open ourselves up to this possibility, perhaps we could miss out on living out our life's purpose. If there's no grand plan after all, then at least we were able to create meaning and live in a purposeful way.

So let's investigate this idea... first, a history/Bible lesson...

Jeremiah's Letter to the Exiles in Babylon

"The Weeping Prophet" Jeremiah (c. 650 - c. 570 BCE) witnessed the fall of the Assyrian empire to Babylon and the steady rise of Babylonian dominance in the Ancient Near East. He understood the military significance of Nebuchadnezzar's campaign against Egypt and foresaw the destruction of the Jewish state by the Babylonians and the removal of the Judean people into captivity in Babylon. In both Jewish and Christian traditions, Jeremiah authored the book of Lamentations and the books of Kings. The book of Jeremiah is a collection of the prophet's oracles, preserved through scribe, covering a period from the 13th year of Josiah, King of Judah, to the beginning of the Babylonian Exile (c. 627 - 587 BCE). In these oracles, Jeremiah calls for the people of Judah to repent for their sins of false worship (the belief system of the people was henotheistic at this time -- the people recognized and worshipped deities such as the Ugaritic goddess Asherah, the Phoenician god Baal, and the Sumerian sun god Utu-Shamash, among others) in order to save Judah and Jerusalem from destruction. At the beginning of the reign of King Josiah's son, Jehoiakim, Jeremiah receives a message from the Lord that he intends to bring a disaster upon the cities of Judah if they do not turn from their evil ways, stating, "I will make this house like Shiloh, and I will make this city a curse for all the nations of the earth" (Jeremiah 26:6). This oracle was contradictory to the peaceful prophecies of the "false prophets," and Jeremiah was persecuted for this. The word "jeremiad" became a form of rhetoric in colonial America, referring to speech or literary work expressing a righteous prophecy of doom (in which one must amend one's life in order to avoid doom). Jeremiah's doom-and-gloom prophesies were what gave him his nickname, "The Weeping Prophet."

Jeremiah's prophesies were fulfilled when Babylonian King Nebuchadnezzar II laid siege to Jerusalem, taking the city in 587 BCE, destroying the First Temple (along with much of the rest of Jerusalem) and deporting many of Judah's inhabitants to Babylon. Both the Hebrew Bible and cuneiform tablets written in Nebuchadnezzar II's time tell of the events that took place. Hebrew clerics concluded the reason for God's punishment was because they had not worshipped Yahweh exclusively. The Babylonian Captivity, then, was the turning point in Israelite religious belief and practice and, moving forward, it would be characterized by a strict monotheism.

Jeremiah wrote a letter to the people who had been exiled to Babylon with the message that God had a plan for the people to remain in Babylon for 70 years as God's discipline. After that, God would return them to their homeland. Jeremiah insisted on a future for God's people, but it required submission to the Babylonians and acceptance of life there.

"Build houses and live in them; plant gardens and eat what they produce. Take wives and have sons and daughters; take wives for our sons, and give your daughters in marriage, that they may bear sons and daughters; multiply there, and do not decrease. But seek the welfare of the city where I have sent you into exile, and pray to the LORD on its behalf, for in its welfare you will find your welfare. For thus says the LORD of hosts, the God of Israel: Do not let the prophets and the diviners who are among you deceive you, and do not listen to the dreams that they dream, for it is a lie that they are prophesying to you in my name; I did not send them, says the LORD. For thus says the LORD: Only when Babylon's seventy years are completed will I visit you, and I will fulfill to you my promise and bring you back to this place. 

For surely I know the plans I have for you, says the LORD, plans for your welfare and not for harm, to give you a future with hope. Then when you call upon me and come and pray to me, I will hear you. When you search for me, you will find me; if you seek me with all your heart, I will let you find me, says the LORD, and I will restore your fortunes and gather you from all the nations and all the places where I have driven you, says the LORD, and I will bring you back to the place from which I sent you into exile"

-Jeremiah 29: 5-14

God had a plan for his people. The verse Jeremiah 29:11 states these are "plans for your welfare and not for harm, to give you a future with hope." However, there is no promise that pain and suffering will not occur. Pain and suffering must be accepted as a part of life.

The Jews did eventually return to Jerusalem, but they spent many years in Babylon. While in Babylon, it seems that they did come to some sort of acceptance of their situation, as God had commanded. A number of cuneiform tablets have emerged from Iraq in recent years detailing the lives of Jewish deportees who lived at a village called Al-Yahudu, which means the "village of Judea." These tablets were written by Babylonian scribes. They show that the exiles and their descendants had, at least to some extent, adopted the local language, script, and legal traditions of Babylonia a relatively short time after their arrival there. The Babylonians were eventually captured by the Persian Empire and the Persian King Cyrus the Great gave the Jews permission to return to Jerusalem in 538 BCE.

So I think the moral of the story is the importance of acceptance, surrendering to the flow of life, and how this allows our purpose to be revealed to us. The Israelites found God through surrender and total acceptance of their suffering.

The Awakening

The ability to see life in its wider perspective and to accept the existence of pain and suffering in our lives allows us to surrender to the flow of life and to have peace.

When we see "the big picture," we view our current predicament from multiple angles and from a more neutral position. Personal perspective is often limited to our own immediate experience and vantage point; however, there are many factors and a larger context involved in any situation. Viewing the situation from a wider perspective gives us a clearer understanding of our own role in the situation and the impact of our actions. This allows us to see the interdependence of life and to recognize that our current predicament is the result of the sum of circumstances that surround us. How can we reasonably expect to control all of these circumstances? If we cannot control all of these circumstances, how can we expect to control the outcome of any situation? If the outcome could not be controlled, then why do we experience attachment to the outcome?

Pain and suffering are a part of life. When we experience pain in life, we have two possible reactions:

1. Resistance

OR

2. Acceptance

When we experience resistance to pain, we are attached to the outcome. We are making a judgment about ourselves, others, or the situation itself. In doing so, we are resisting reality. We resist reality and pain in an attempt to avoid pain. However, this does not change the fact that the pain exists. Resistance, therefore, is futile.

To surrender is to become unattached to the outcome. We have awareness of our current predicament by viewing it from a wider perspective, but there is no judgement. This is a compassionate awareness-- compassion for ourselves and for others. We are all on the path at different stages and we are interdependent. When we surrender, we do not resist reality-- we accept reality. The acceptance of reality is the only place from which change can begin.

From a state of surrender and acceptance, our actions are performed consciously -- because the outcome no longer matters. All that matters is what we are doing in the present moment. Surrendered action in the state of acceptance means that we are at peace. While at peace, our actions become a joyful celebration of life and the quality of our work is enhanced. The results will reflect that quality -- thus, surrendering our attachment to the outcome actually improves the outcome.

Therefore... Acceptance of Reality = Conscious Living = Joy

Seeking Everyday Epiphanies

I was listening to a "Personality Hacker" podcast recently, which featured Annie Lalla. In the podcast,  Annie discussed systematizing ways to find our purpose by "manufacturing" joy in our lives, instead of waiting for our purpose to find us.

Joy = Conscious Living = Acceptance of Reality

Finding ways to "see the Sacred in the ordinary" facilitates our path to "awakening" by allowing us to manufacture joy. Joy is a celebration of life. Joy inspires us, fulfills us, allows us to open ourselves to new possibilities and to receive life as it is. When we learn to celebrate life everyday, our entire perspective tends to focus on the positive. We notice our successes rather than our failures. We develop the self-esteem and the audacity to believe in ourselves. We believe that we deserve to be happy by virtue of our existence. In this state of mind, we are more readily able to surrender ourselves to the Sacred plan, to receive it, aligning our lives to what we are called to do. 

Learning to manufacture joy involves some work. We need to commission our minds to discover mundane moments of beauty, delight, magnificence, gratitude. Annie Lalla said, "I think of myself as always on a movie screen and I'm in the audience -- all my future selves and everyone I admire -- anything I do is either making the audience clap for me or boo me. If I don't know what to do in a situation, I ask, 'what would make my audience clap for me?' ... So when you're looking for moments of pleasure and delight, one part of my brain is tracking that and then another part of my brain -- second order -- is saying 'I love the girl that's walking down the sidewalk that looks at the sparkle in the sidewalk and gets delight from it. We love that girl, she's so cool!' I have a chorus of applauders for parts of me that I want to systemize. And when I install the second order babysitter for the first order behavior, it becomes generative and I can sub-contract it out into my subconscious and I don't have to consciously do it anymore." She states this is  "A manufacturing system that's on automatic for generating self-esteem and falling in love with my life."

Here's something weird about me... I realized that I developed a mindfulness practice almost exactly like this when I was in junior high school -- before I even knew what mindfulness was. I would pretend that I was being filmed at all times -- like on a reality TV show. In doing so, I would "zoom out" in my mind and view my world from the audience's perspective and I would notice things that I usually didn't notice. Throughout the years, I have gone back to that practice every once in awhile to keep my perspective fresh.

To summarize all of this, if we want to be open to and ready to receive the possibilities and opportunities in the Universe, God's plan, what-have-you, we need to develop a joyful celebration of life everyday-- despite our current circumstances -- in turn, developing a love for life, a love for others, and a love for ourselves and a belief that we all deserve to be happy by virtue of our existence. One way to do this is to commission our minds to "see the Sacred in the ordinary."

When Will COVID Restrictions End?

    Not that a government can ever decide when a pandemic will end, but when will we be free from government mandated COVID restrictions?

    Public health law is a function of individual states. The federal government can be involved in a limited capacity when there is an "imminent threat to national security" [1]; however, most of the authority to enforce public health law rests with the states. The federal government has delegated the Centers for Disease Control and Prevention (CDC) to create guidelines for how communities should navigate the pandemic. The goal of the CDC's community mitigation strategies is "to slow its spread and to protect all individuals, especially those at increased risk for severe illness, while minimizing the negative impacts of these strategies. These strategies are used to minimize morbidity and mortality of COVID-19 in societal sectors such as schools, workplaces, and healthcare organizations" [2].

    However, the CDC does not specify measures for when mitigation efforts are no longer needed. According to the CDC website, "Communities need to decide the level of risk that is acceptable and make informed choices about implementing mitigation plans accordingly" [2]. In fact, as Table 1 below shows, even with no to minimal community transmission levels, "low mitigation" is recommended. Factors to consider for determining mitigation strategies include epidemiology, community characteristics, healthcare capacity, and public health capacity. 

Table 1 is from the CDC webpage "Implementation of Mitigation Strategies for Communities with Local COVID-19 Transmission" [2].

    In Illinois, The Resurgence Mitigation Plan was announced on June 15, 2020. This plan takes a regional and data-driven approach in determining mitigation strategies and has more specific guidelines than what the CDC provides. By February 3, 2021, each of the 11 regions of Illinois had successfully moved to Phase 4, which is characterized by a continued decline in the rate of infection in new COVID-19 cases. So my thinking was... once we moved to the supposedly "post-pandemic" Phase 5, we should be done with all of these restrictions, right?

    The Resurgence Mitigation Plan states that, in order to "move to the new normal that Phase 5 will bring," [4] the following must occur: "vaccine, effective and widely available treatment, OR the elimination of new cases over a sustained period of time through herd immunity or other factors" [3].

    Specifically, the "Bridge to Phase 5" requires the following to occur in order to move to Phase 5:

• 70% of residents 65 years of age and older have been vaccinated
• 50% of residents 16 years of age and older have been vaccinated
• Non-increasing trend in hospital admissions for COVID like illness or COVID-19 patients in the hospital for a 28-day period
• ICU bed availability remains greater than or equal to 20% for a 28-day period

    Interestingly, the webpage states, "IDPH will continue to monitor mortality, but it will not be a metric used to determine moving through the phases. The state will also consider new knowledge of variants, vaccine effectiveness and the potential necessity of a booster shot as we move forward" [4].

    On June 10, 2021, Governor Pritzker stated "you did it, Illinois!" and announced that Illinois would be moving into Phase 5, characterized by the wide availability of testing, tracing, and treatment throughout the state OR no new cases over a sustained period AND the reopening of all sectors of the economy. One might have thought this would mean the end of COVID restrictions. However, it seems that Phase 5 is not so much "post-pandemic," as it is the "new normal."

    Regarding Phase 5 guidance, Illinois Department of Public Health (IDPH) states:

While the state of Illinois has made substantial progress in vaccinating its residents, a number of individuals remain ineligible or have not yet chosen to be vaccinated. Consistent use of prevention strategies will help reduce the spread of COVID-19 and protect people who are not fully vaccinated, including customers, employees, and their families [5].

    Phase 5 prevention strategies recommended by IDPH include vaccinating everyone ages 12 years and older, continued social distancing, continued use of masks for unvaccinated persons and for ALL persons -- whether vaccinated or unvaccinated-- on public transportation, in congregate facilities, in schools, in healthcare settings, AND in public indoor settings in areas of substantial or high transmission.

    There are no clear metrics for determining the true end of COVID restrictions. It seems these plans have been left open-ended.

    Vaccines are available for those ages 12 years of age and older who want to take them. As of July 30, 2021, 56.4% of Illinois residents ages 12 years and older and 75.3% of Illinois residents ages 65 years of age and older have been fully vaccinated [6]. It seems the vaccination campaign has been rather successful. Yes, cases are increasing -- apparently due to the Delta variant; however, they remain low (less than 50 cases per 100,000 people). Test positivity remains low (less than 8% rolling 7 day average). ICU bed availability in Sangamon County is 27% as of this week [7]. In my opinion, the most important measure-- although I cannot understand why it is not a metric used in determining levels of mitigation strategies-- the number of deaths is decreasing or stable. There were 268 new positive COVID-19 cases this past week in Sangamon County. 11 people were hospitalized with COVID-19 infection. One female in her 90s has died. Although not a truly representative statistic (since it takes 1-2 weeks for illness to progress... but I imagine the actual number of COVID-19 cases is probably higher anyway since many people with mild illness never get tested... and with children being on summer break, I would also guess there is less incentive for testing...), this is a fatality rate of 0.37% [7]. This rate is comparable to seasonal influenza.

    I am not, by any means, negating the fact that COVID-19 infection exists and does result in severe illness and death in some people. However, it is time to put an end to COVID restrictions. We have successfully mass vaccinated a significant percentage of the population. Treatments are available. Hospitals are not overwhelmed (no more than they have been for years— unfortunately, staffing shortages and poor working conditions for nursing staff is nothing new). Death rates remain low. Coronaviruses are not new and they have always accounted for 10-20% of respiratory infections, but their clinical significance in the past has been marginal with the exceptions of SARS-CoV, MERS-CoV, and SARS-CoV-2 (COVID-19). Coronaviruses continuously undergo genetic mutations, so there will always be coronavirus infections. Furthermore, the vaccine does not guarantee immunity, it simply prevents severe illness. Because of the mutating nature of viruses, there is hardly any truly effective medication against any viral disease. Therefore, there will always be "breakthrough infections." The good news is that the scope of immunity broadens with each new infection, and now that most of us have been infected with COVID-19 and/or vaccinated against it, our bodies are better equipped to fight these new variants. Even if there are increasing cases of COVID-19, this does not mean we will see increases in severe illnesses and deaths of a pandemic-level proportion. If we continue measuring new cases without accounting for death rates, we will never see the end of this pandemic. 

I don't make this stuff up:

1. Sutton, supra note 66, at 97 (noting that Federalist 44 and 41 "indicate that the ascendancy of the federal government may be favored where the exigency demands such a response, and the existence of the Union is thus dependent upon such action ... [w]hile we are certain that a bioterrorism threat exists, the exigency required by the Constitution to invoke federal powers means there must be an imminent threat to national security.").

2. https://www.cdc.gov/coronavirus/2019-ncov/community/community-mitigation.html

3. https://coronavirus.illinois.gov/restore-illinois/phase-4.html

4. https://coronavirus.illinois.gov/restore-illinois/bridge-to-phase-5.html

5. http://www.dph.illinois.gov/covid19/phase-5

6. https://dph.illinois.gov/covid19/vaccinedata?county=Illinois

7. https://secureservercdn.net/198.71.189.253/5kc.85c.myftpupload.com/wp-content/uploads/2021/07/Gail-7-28.pdf

Organizational Challenge #1: Scheduling and Task Management

Reflection Time:

How do you schedule things, keep track of appointments, etc.?

Do you use a calendar? Do you actually USE a calendar or do you just have one available?

How do you keep your to-do tasks organized? 

How do you regularly sort mail? Do you let it stack up?

Can you find pens, note paper, stamps, etc. when you need them?

Do your current processes work for you?

Scheduling and Task Management for Hunter-Gatherers 

    I'm starting with scheduling and task management because I tend to get anxiety when I do not know what I have going on and what needs to be done. If our minds are busy trying to remember our schedules and to-do tasks, we will not be able to focus on other things. We need to externalize these reminders so that we can alleviate this anxiety and save our working memory for important and urgent tasks.

    Schedules and to-do lists are necessary for achieving goals in our modern world -- especially for people, like myself, who have no concept of how time works. We ALL need daily routines to keep us on track -- even if we are adverse to following them and we don't always stick to them. However, we need to be aware that some calendars, planners, etc. will not work for hunter-gatherers. Hunter-gatherers need simple calendars and to-do lists that the will be able to use consistently. Complicated planners that have to-do lists and weekly, monthly, and yearly goal lists are too complex and inefficient to maintain. Phone apps are not visual enough for us. I've used several types of calendars, planners, and to-do lists in the past with mixed success. For the last couple of years, I've been trying to manage my schedule and tasks to be completed mostly in my head-- not a great idea.

    Using a simple, monthly at-a-glance calendar is ideal. Using one calendar for home and work will eliminate the need to transfer things over. For families, a calendar should be kept in a visible location where everyone in the family can look at it and see what's going on. To decrease the amount of information you're writing on the calendar, a "matrix" can be used and posted beside the calendar for reoccurring events (e.g. baseball games, wrestling practice). The matrix lists the days of the week and the times/location of reoccurring events that occur on those days. This may need to be updated seasonally as activities change. Use shorthand on the calendar (e.g. "baseball") and then refer to the matrix and/or a printed activity schedule for details. Using a calendar is a visual reminder not to overschedule yourself, as hunter-gatherer types may be prone to do because we don't understand time well.

    A to-do list should be used everyday. This can be updated at night before going to bed or first thing in the morning, however you are more likely to do it. Keep a paper pad or spiral notebook next to your calendar and write down the date and any reminders (e.g. errands, calls to make, groceries to buy). Tear off the page and stash it in your pocket or purse to refer to throughout the day. Keep only ONE to-do list at a time and rip up old lists daily. At the end of the day or the next morning, transfer any remaining items on your to-do list to the next day's list and discard the old list.

    Place pencil holders, paper pads, and sticky notes systematically throughout the house so you can quickly catch your thoughts and stick them to your calendar or to-do list.

    For larger projects that cannot be completed in a single day or things that require more decision making, you can use the index card system. Use a separate index card for each project. Write the name of the project/goal on the index card. Refer to the index card on a weekly basis or as needed and make small goals that will further the progress of these projects, even if it is only gathering information.

My "Launchpad" and Electronics Charging/Active Paperwork Station

 

   This is my "launchpad"-- my calendar/to-do list station. I found a simple, monthly at-a-glance calendar with a magnet on Etsy and marked it up through 2022. The notepad is for my daily to-do list and the index cards are for my longer projects. There are slots for mail supplies -- stamps, envelopes, address stickers-- and outgoing mail. Keep all of these items in one visible location so you're not hunting around for them. By putting the mail supplies next to the outgoing mail, it will be easier to remember where they're at. Labeling everything helps to reduce the anxiety that you may forget where something is at. The baskets on the wall are intended for school papers when the kids come home... although they remained stuffed full of papers throughout all of last year, so we will need to do some tweaking with that process.

    Fun fact: these are types of "Giffordian Affordances," elements in the physical environment that tell you what action to take-- e.g. there is a hook by the door, you can easily see that you hang your keys/purse by the door when you come in the house and you will remember to grab them before you leave because you see them there. Anything else you need to remember to take with you when you leave, you put in that area by the door, thus decreasing the need to remember these things and freeing up your brain for other things. Hunter-gatherers, especially, need to externalize these types of reminders/tasks/etc. so that we do not need to try to remember them... because we won't.

 

   This is my other station-- not super pretty, but functional. It's where we end up putting all the electronics and charging cables anyway, so I just put a couple of nesting baskets there for storage. I also purchased color coded velcro cable ties to wrangle all the cords and identify who's is who's.

    The basket next to it is for "active paperwork," bills to pay, mail you want your spouse to see, things you're waiting to hear back about, bulletins, newsletters, to-do list papers, your project index cards, etc. Once again, this is where papers tend to accumulate anyway, so we might as well keep this location as their designated home. Sometimes the "ideal location" for such things are not practical for hunter-gatherers because they are not visual enough or easy enough to access, so we need to work with our natural tendencies. The trash can is right below this countertop, so it's a good place to sort through mail and paperwork. It's not far from the garage door, so I can usually manage to remember to sort the mail immediately when I come home for the day. You want your active papers standing-up somewhat so they don't end up being another pile of papers that you never go through. These baskets should also be open containers without lids. We need to keep things visual and easy! I have pens, notepads, and sticky notes on this counter as well as on my nightstand by my bed for when I need to jot my thoughts down quickly.

Recommended Action Steps for Hunter-Gatherers:

• Get a simple, monthly at-a-glace calendar and put it in a visible location
• Put any activity schedules next to the calendar
• Put a notepad and/or index cards for your to-do list items next to your calendar
• Place pens, notepads, and sticky notes systematically throughout your house
• Get a small basket/container for your "active paperwork" (place this near a trash can or put a trash can in that location)
• Designate a location for mail supplies and outgoing mail
• Designate a location for your car keys, wallet/purse, etc. -- anything you need to take with you when you leave your home

Organization for Hunter-Gatherer Types

 The Mismatch of Hunter-Gatherer Traits in Modern Society

    There is a theory that some people -- those who may have been diagnosed with ADHD/ADD or who have similar characteristics-- possess genes that would have been more beneficial to hunter-gatherers. These traits have become maladaptive in the modern era as the human species has undergone an astonishingly fast cultural evolution due to agriculturalism. Natural selection has been acting against these hunter-gatherer traits and the prevalence of genes associated with them have been decreasing since ancient times. Success in modern society requires "farmer" traits -- focus, organization, time management. Those with hunter-gatherer traits may have a difficult time meeting the demands of modern society. As a result, traits associated with hunter-gatherer qualities are often viewed negatively. However, if we view these traits in the context of a primitive hunting society, we can see that they were once valuable and essential to survival. 

Hunter-Gatherers in Modern Society

    Despite having difficulty meeting many of the demands of modern society, hunter-gatherer types have many positive qualities. They are creative, innovative, open-minded, and energetic. Many of our famous inventors and writers were probably hunter-gatherer types. The challenge for hunter-gatherers is to learn how to use their strengths effectively in order to realize their goals.

     I cannot tell you how many times I have tried to become organized and more productive. I have read books, magazine articles, blogs. I have watched countless Ted Talks on the subject. I have even purchased courses to help me with "home management." When it comes down to it, all of the advice is the same: try harder to conform to the farmer ideal. I finally came to the realization that this advice is meant for farmer types, not for hunter-gatherers. I can try to fit my square peg into a round hole, but I will always fail. This leads to feelings of inadequacy and incompetence. 

    Traditional organizational strategies work in opposition to the way my brain works. Forcing myself to adapt to these systems is never going to work. Instead, I need to adapt my organizing systems to work with my hunter-gatherer brain.

Letting Go of Farmer Expectations

    Organization for hunter-gatherers is going to look a little bit different than it does for farmers. We have to let go of a few expectations. Things are not going to be perfect and they are not necessarily going to be beautiful. We need to prioritize quick, efficient, easy, and simple systems over perfection and beauty. 

    We are NOT detail people. We are big picture people. We may want to be detail people, we may think we are detail people, we may try to be detail people, but we are not detail people. We get lost in details and tasks can quickly become overwhelming if we try to overthink things and focus too much on the details. We need our systems to be simple and focus on the big picture.

    We are NOT maintenance people. We do not like structure. We do not like routine. We will not follow a plan consistently. We will hyperfocus long enough to create a magnificent plan, but we will not follow through with it. We might come back to the plan every now and then when we feel an impulse and the motivation to do so, but the next day we will become distracted with a new project. This is our nature. We still need structure, routines, and plans in order to meet our goals, but they need to be flexible. Our organizational storage systems must be fast and easy to use, otherwise we will not use them. We may be interested enough to get something out, but as soon as we're done with it, our brains will be thinking about something else. If it cannot be put away quickly and easily, we will NOT do it.

    We ARE visual people. We need to visualize our plans, goals, to-do lists, even our belongings-- or we will forget about them. This is one reason that many of us tend to be adverse to putting things away. There is an unconscious fear that we may never find things again. So we need to keep our daily-use items where we can see them, not hidden away in a cabinet or a closet.

    I have recently come to terms with the reality of my nature and I am starting to let go of my previous expectations for myself. Little by little, I am trying to change my organizational systems so that they work with my nature instead of trying to adapt to systems that are doomed for failure. I am not going to attempt to stick to any specific plan. Doing so would be futile. Instead, I am going to work on a single goal at a time with no real timeframe and no expectations that I will maintain a daily routine perfectly.

Check out Organizational Challenge #1: Scheduling and Task Management!

    

Essential Nutrients for Mitochondrial Function - Glutathione

 Synthesis and Function

    Glutathione is the body’s most powerful cellular antioxidant [2] comprised of three amino acids -- cysteine, glutamic acid, and glycine. Glutathione is created within the methionine cycle, which is a complex process requiring "methylation." Methylation is the addition of a methyl group, CH3, to a molecule. Methylation is required for a variety of functions in the body, including regulating hormones, energy production, detoxification, the immune system, the nervous system, and gene expression. I wanted to discuss methylation in more detail, but I think I should reserve that for another post... So for now, I\"m just going to summarize that glutathione depletion is going to affect the methylation process, which may have an impact on all of the above functions and may even play a role in mental disorders and your personality (whaaaaat??!)! 

    To understand the factors that affect glutathione synthesis, we must first understand the methionine cycle:

The Methionine Cycle [5]

    Methionine, an amino acid, is the precursor to the amino acids homocysteine, taurine, and cysteine. The outcome of this cycle changes depending on the body’s needs as well as the availability of nutrients and enzymes to complete the necessary conversions.

1. Methionine --> SAMe --> SAH --> Homocysteine

Methionine’s methyl group is activated by adenosine triphosphate (ATP) + magnesium and is converted to S-Adenosyl Methionine (SAMe). SAMe is used to make several neurotransmitters and other molecules. SAMe donates a methyl group and converts to S-Adenosyl Homocysteine (SAH). SAH is immediately converted to homocysteine. 

2. Homocysteine

a. Transsulfuration Pathway

 Homocysteine --> Cysteine --> Glutathione OR Taurine 

     Homocysteine can enter the transsulfuration pathway in liver cells. If we have enough methyl groups, we can convert homocysteine to cysteine. Cysteine can then be converted into glutathione or taurine. When the body has adequate taurine, and does not need to create additional taurine, glutathione levels are increased. 

   When the body suffers from high oxidative stress and inflammation, it is more likely to convert homocysteine to cysteine in order to create more antioxidants, thus decreasing oxidative stress. This sounds great... and will serve the purpose of increasing antioxidants in the short-term; however, this may lead to decreased antioxidant levels if they are used up quicker than they are able to be synthesized. It is estimated that 60% of homocysteine enters the transsulfuration pathway. This percentage is increased with use of glucocorticoids [6], a type of corticosteroid hormone that reduces inflammation. Synthetic glucocorticoid drugs (e.g. prednisone, cortisone) are used to treat autoimmune disorders, asthma, allergies, and other health conditions. Selenium deficiency (which contributes to oxidative stress) also increases transsulfuration of homocysteine [7].

b. The SAMe Cycle 

Homocysteine -->  Methionine 

If homocysteine does not enter the transsulfuration pathway, it can be converted back to methionine by one of two pathways: 

 (1) Methionine synthase

Methionine synthase enzyme, assisted by vitamin B12, catalyzes the transfer of a methyl group from methylated folic acid to homocysteine, converting it back to methionine (Homocysteine + Vitamin B12 + Vitamin B9 + 5MethF --> Methionine).

 (2) Betaine-homocysteine S-methyltransferase (BHMT) 

The BHMT enzyme donates a methyl group from the amino acid betaine to homocysteine, converting it back to methionine.

    High plasma homocysteine may compromise the blood-brain barrier, promote atherosclerosis, oxidative stress, cytokine release, and inflammation and is associated with a number of disease states, including cardiovascular and neurodegenerative disorders. We want to promote conversion of homocysteine through the above pathways to avoid high plasma homocysteine levels.

    Back to glutathione... Once synthesized, glutathione is distributed in the endoplasmic reticulum, nucleus, and mitochondria. In the mitochondria, glutathione is the main line of defense for avoiding and repairing oxidative damage. Depletion of glutathione poses a critical threat to cells by compromising mitochondrial function [11]. Additionally, glutathione plays a role in many chemical reactions in the body. It helps to detoxify chemicals, pollutants and drugs. It is used in acute care settings as an antidote to acetaminophen overdose. It is also an essential component to the body’s defense system, playing an anti-inflammatory role. Higher levels of glutathione may inhibit replication of various viruses at different stages of the viral life cycle, preventing increased viral loads. Glutathione is also essential for bringing the thyroid hormone from the cell membrane to the mitochondria.

Deficiency

    Deficient levels of glutathione are associated with many chronic disease states, such as liver diseases, neurogenerative disorders (e.g. Parkinson’s, Alzheimer’s), type 2 diabetes, pulmonary diseases (e.g. asthma, acute respiratory distress syndrome), and cardiovascular disorders [11].

    A recent experimental study showed that glutathione deficiency and the associated oxidative stress epigenetically alters vitamin D regulatory genes, resulting in decreasing vitamin D synthesis and a secondary deficiency of vitamin D. This process may play a critical role in determining individual responsiveness to COVID-19 infection [12].

    Symptoms of glutathione deficiency may include:

• Lack of energy
• Joint and muscle aches
• Foggy brain
• Low immunity, recurrent infections
• Poor sleep quality
• Hemolytic anemia (low levels of iron)
• Metabolic acidosis (too much acid)
• Psychomotor retardation (i.e. a generalized slowing of physical reactions, movements, and speech)
• Ataxia (i.e. loss of coordination)
• Seizures

    The following factors may contribute to deficiency of glutathione:

• Aging - Levels of glutathione decline with age due to decreased glutathione synthesis and low protein intake.
• Sex - Males have lower glutathione levels than females.
• Genetics - Genetic enzyme deficiencies (e.g. mutations of GSS, MTHFR, COMT genes)
• Oxidative stress - Increased demand for antioxidants resulting in insufficient supply. Cigarette smoke has been shown to deplete cellular glutathione in the airways.
• Diet and nutrition - Insufficient consumption of natural sources of glutathione, nutrients required for the synthesis of glutathione (e.g. sulfur, selenium) and methylation (e.g. B vitamins), associated enzymes (e.g. betaine) and/or taurine.
• Toxicity - Increased demand for detoxification needs resulting in insufficient supply.
• Liver dysfunction - Synthesis of glutathione occurs in the liver. Decreased liver function, increased alcohol intake, and overuse of acetaminophen may result in insufficient synthesis.

Supplementation and Dietary Sources

    Foods naturally rich in glutathione include asparagus, avocados, okra, and spinach; however, glutathione is not absorbed well in the GI tract. Turmeric induces biosynthesis of glutathione within cells [1]. A better way to increase glutathione levels is indirectly by increasing intake of precursors to glutathione, such as N-acetyl cysteine and whey protein, which can provide the cysteine needed for synthesis of glutathione. Milk thistle, sulfur-containing foods, selenium, taurine, magnesium, SAMe, melatonin, and ALA may facilitate glutathione synthesis.  Additionally, any vitamin that helps with methylation has been shown to increase glutathione levels (e.g. B vitamins, vitamins C and E). Another way to increase glutathione and antioxidant level in general is to decrease oxidative stress, which will decrease the need for and use of antioxidants, allowing more glutathione to become available when needed.

    N-acetyl cysteine (NAC) is a precursor to glutathione derived from the sulfur-containing amino acid, cysteine [2] and can replenish cellular glutathione levels [11]. NAC is available over-the-counter in 500-1,000mg capsules and can be taken orally. NAC is generally well tolerated up to 1,200mg twice daily or lower. Adverse side effects are unusual, but may include stomach pain, nausea, vomiting, and diarrhea, especially if taken on an empty stomach. Always take with food (keep in your lunch bag and take with lunch) [1]. Taking NAC with an active peptic ulcer is contraindicated. It is not recommended for people with an expressed CBS mutation or a sulfur sensitivity. NAC may interact with certain medications, including anticancer agents, nitroglycerin, or metoclopramide.

Use and Efficacy

    N-acetylcysteine has been used in clinical practice for several decades, where it had beneficial effects in reducing many pathological events including acetaminophen intoxication, respiratory distress syndrome, heavy metal toxicity, chemotherapy-induced toxicity, and psychiatric disorders [2]. Additionally, NAC was utilized as a therapeutic agent in many cardiovascular disorders such as doxorubicin-induced cardiotoxicity, ischemic heart diseases, and ischemia–reperfusion myocardial injury [2]. It may prevent exacerbation of COPD, prevent contrast-induced nephropathy, prevent influenza illness, and increase rates of ovulation and pregnancy in PCOS.

Bottom Line: N-acetylcysteine (NAC) is a safe, inexpensive supplement that increases cellular glutathione levels. With so many potential benefits and a low risk for side effects, I think this is a great supplement for many people to add to their regimen, especially if you suffer from any of the above conditions, symptoms, and/or if you want to prevent complications from influenza and/or COVID-19 infections.

I don\"t make this stuff up:

1. Wentz, Izabella. Hashimoto\"s thyroiditis: Lifestyle intervention for finding and treating the root cause (2015).

2. Elbaky, N., El-Orabi, N. F., Fadda, L. M., Abd-Elkader, O. H., & Ali, H. M. (2018). Role of N-Acetylcysteine and Coenzyme Q10 in the Amelioration of Myocardial Energy Expenditure and Oxidative Stress, Induced by Carbon Tetrachloride Intoxication in Rats. Dose-response : a publication of International Hormesis Society, 16(3), 1559325818790158. doi.org

3. ncbi.nlm.nih.gov

4. jeccr.biomedcentral.com

5. https://benbest.com/health/Meth.html

6. Clayton L. Ulrey, Liang Liu, Lucy G. Andrews, Trygve O. Tollefsbol, The impact of metabolism on DNA methylation, Human Molecular Genetics, Volume 14, Issue suppl_1, 15 April 2005, Pages R139–R147, https://doi.org/10.1093/hmg/ddi100

7. Cindy D. Davis, Eric O. Uthus, Dietary Folate and Selenium Affect Dimethylhydrazine-Induced Aberrant Crypt Formation, Global DNA Methylation and One-Carbon Metabolism in Rats, The Journal of Nutrition, Volume 133, Issue 9, September 2003, Pages 2907–2914, https://doi.org/10.1093/jn/133.9.2907

8. Paul F Jacques, Irwin H Rosenberg, Gail Rogers, Jacob Selhub, Barbara A Bowman, Elaine W Gunter, Jacqueline D Wright, Clifford L Johnson, Serum total homocysteine concentrations in adolescent and adult Americans: results from the third National Health and Nutrition Examination Survey, The American Journal of Clinical Nutrition, Volume 69, Issue 3, March 1999, Pages 482–489, https://doi.org/10.1093/ajcn/69.3.482

9. Petra Verhoef, Trinette van Vliet, Margreet R Olthof, Martijn B Katan, A high-protein diet increases postprandial but not fasting plasma total homocysteine concentrations: a dietary controlled, crossover trial in healthy volunteers, The American Journal of Clinical Nutrition, Volume 82, Issue 3, September 2005, Pages 553–558, https://doi.org/10.1093/ajcn/82.3.553

10. Majchrzak, D., Singer, I., Männer, M., Rust, P., Genser, D., Wagner, K. H., & Elmadfa, I. (2006). B-vitamin status and concentrations of homocysteine in Austrian omnivores, vegetarians and vegans. Annals of nutrition & metabolism, 50(6), 485–491. https://doi.org/10.1159/000095828

11. Marí, M., Morales, A., Colell, A., García-Ruiz, C., & Fernández-Checa, J. C. (2009). Mitochondrial glutathione, a key survival antioxidant. Antioxidants & redox signaling, 11(11), 2685–2700. https://doi.org/10.1089/ARS.2009.2695

12. Polonikov A. (2020). Endogenous Deficiency of Glutathione as the Most Likely Cause of Serious Manifestations and Death in COVID-19 Patients. ACS infectious diseases, 6(7), 1558–1562. https://doi.org/10.1021/acsinfecdis.0c00288

Essential Nutrients for Mitochondrial Function - CoQ10

Synthesis and Function

    Coenzyme Q10 (CoQ10) is an endogenous, fat-soluble antioxidant and is found in nearly every cell in the body. It is a member of the ubiquinone family, which refers to their ubiquitous presence in living organisms and their chemical structure, which contains the functional group benzoquinone. CoQ10 participates in many metabolic pathways and assists in providing the cell with the energy it needs to function. CoQ10 exists in three oxidation states: ubiquinol, ubisemiquinone, and ubiquinone. The ability of the benzoquinone head group of CoQ10 to accept and donate electrons is critical to its function. As part of the mitochondrial electron transport chain (ETC), CoQ10 transports high-energy electrons generated during fatty acid and glucose metabolism from the mitochondrial matrix to the intermembrane space. The energy released from this process is used to produce ATP. Additionally, its presence in the cell membrane allows it to neutralize free radicals, protecting the cell membrane and lipoproteins from oxidation [1].

    CoQ10 is produced via the melavonate pathway, which is the same pathway that controls cholesterol synthesis. A critical step in this pathway is catalyzed by an enzyme named 3-hydroxy-3-methylglutaryl coenzyme A reductase, or simply HMG-CoA reductase. Drugs that inhibit this enzyme -- HMG-CoA reductase inhibitors, AKA "statins" -- are used to lower cholesterol levels. Because they inhibit HMG-CoA reductase, they can also inhibit synthesis of CoQ10.

The Melavonate Pathway [2]

Deficiency

    There is no Recommended Dietary Allowance (RDA) because the body produces CoQ10 endogenously. Dietary sources of CoQ10 are minimal. It is assumed that most healthy people are able to synthesize an adequate supply of CoQ10 without dietary modifications or supplementation; however, there are a few factors that may contribute to CoQ10 deficiency [4]:

• Genetics - Mutations in genes involved in the melavonate pathway cause primary CoQ10 deficiency. Other mutations in genes NOT involved in the melavonate pathway can cause secondary CoQ10 deficiency and could represent an adaptive mechanism to bioenergetic requirements.
• Aging - Naturally occurring levels of CoQ10 decrease with age. Production peaks between ages 20-30 and then declines.
• Medications - As discussed above, cholesterol-lowering statin medications (e.g. atorvastatin, lovastatin, pravastatin, simvastatin) also inhibit production of CoQ10.
• Nutritional deficiencies - Deficiencies of nutrients essential for synthesis of CoQ10 (e.g. vitamin B6).
• Increased tissue needs related to chronic health conditions - Decreased levels have been observed in individuals with diabetes mellitus, cancer, congestive heart failure, neurodegenerative disorders, fibromyalgia, and muscular diseases.

    There are no documented deficiency symptoms in the general population, but deficiency has been associated with [4]:

• Physical fatigue
• Muscle weakness
• Mental fatigue
• Difficulty concentrating
• Memory lapses
• Migraine headaches

Supplementation

    Artificially synthesized CoQ10 supplements are available and are generally well-tolerated. Dosages of 100-200mg daily are usually recommended. High doses (> 1,200mg daily) may cause gastrointestinal discomfort, such as gastritis, reduced appetite, nausea, and diarrhea. CoQ10 absorbs slowly in the small intestine. Absorption is increased when taken with fatty foods. Oil-based forms of CoQ10 may result in greater absorption and higher doses may be necessary for uptake in peripheral tissues [3]. There are no absolute contraindications for CoQ10 supplementation, although there is a possibility for interaction with warfarin (Coumadin) due to CoQ10's structural similarity to vitamin K.

Uses and Efficacy

    Supplementation with CoQ10 does improve mitochondrial function and antioxidant activity. However, insufficient evidence exists to recommend CoQ10 supplementation in most people.

Evidence for positive effects of supplementation has been demonstrated for the following [4]:

• Mitochondrial dysfunction syndrome caused by genetic mutations
• Inflammation
• Aging health protection
• Cardiovascular conditions
• Congestive heart failure - moderate-quality evidence for the reduction of mortality and hospitalization for heart failure [5].

Positive effects of supplementation has been found for the following, but more research is needed to determine validity [4]:

• Neurodegenerative diseases
• Parkinson's disease - insufficient, but promising evidence for slowing functional decline in patients with Parkinson's disease [6].
• Kidney disease
• Metabolic syndrome and diabetes
• Human fertility

    With regards to reducing adverse side effects of statin drugs (muscle pain, weakness, cramps, fatigue), studies have shown mixed results; however, some patients have seen relief of these symptoms [7].  

Bottom Line: CoQ10 supplementation may be beneficial for some people. Since there are few side effects, I would say it's worth a try if you're suffering from any of the above chronic health conditions or symptoms associated with CoQ10 deficiency, especially if you are also taking statin medications. However, if you don't notice an improvement after trying it for a month or two, it might not be worth the money for you. 

I don't make this stuff up:

1. Coenzyme Q10. (2021, January 1). Linus Pauling Institute. https://lpi.oregonstate.edu/mic/dietary-factors/coenzyme-Q10

2. Turunen, M., Olsson, J., & Dallner, G. (2004). Metabolism and function of coenzyme Q. Biochimica et Biophysica Acta (BBA) - Biomembranes, 1660(1–2), 171–199. https://doi.org/10.1016/j.bbamem.2003.11.012

3. Garrido-Maraver, J., Cordero, M. D., Oropesa-Ávila, M., Fernández Vega, A., de la Mata, M., Delgado Pavón, A., de Miguel, M., Pérez Calero, C., Villanueva Paz, M., Cotán, D., & Sánchez-Alcázar, J. A. (2014). Coenzyme q10 therapy. Molecular syndromology, 5(3-4), 187–197. https://doi.org/10.1159/000360101

4. Hernández-Camacho, J. D., Bernier, M., López-Lluch, G., & Navas, P. (2018). Coenzyme Q10 Supplementation in Aging and Disease. Frontiers in physiology, 9, 44. https://doi.org/10.3389/fphys.2018.00044

5. Al Saadi T, Assaf Y, Farwati M, Turkmani K, Al-Mouakeh A, Shebli B, Khoja M, Essali A, Madmani ME. Coenzyme Q10 for heart failure. Cochrane Database of Systematic Reviews 2021, Issue 1. Art. No.: CD008684. DOI: 10.1002/14651858.CD008684.pub3.

6. Shults CW, Oakes D, Kieburtz K, Beal MF, Haas R, Plumb S, et al. Effects of coenzyme Q10 in early Parkinson disease: evidence of slowing of the functional decline. Arch Neurol. 2002;59:1541–50.

7. Qu, H., Guo, M., Chai, H., Wang, W., Gao, Z., & Shi, D. (2018). Effects of Coenzyme Q10 on Statin‐Induced Myopathy: An Updated Meta‐Analysis of Randomized Controlled Trials. Journal of the American Heart Association, 7(19), 1. https://doi.org/10.1161/jaha.118.009835