The study of epigenetics has uncovered that our DNA is affected in different ways based off of our environment, diet, and habits. The primary reaction of this process is called DNA methylation – when we interact with different stressors in our environment, we are subtly molding our genetic code to express and silence certain genes. While this interaction is complex and not yet completely understood, there are many proven ways to influence your own epigenome. This means you are not just a passenger on a ride determined by your genetic history – but rather a driver that can change your own biology just by being mindful of what you do. Taking control of your epigenetics can lead to not only a healthier and happier you, but also affect any future children you might have.
Taking Control of Stress
Stress has been shown to alleviate certain chemicals in a person’s blood – specifically a hormone called glucocorticoid. This hormone can change gene expression in the brain, making a person more prone to anxiety, depression, and a host of other health problems. In extreme examples certain genetic variations associated with glucocorticoid have been shown in patients suffering from post traumatic stress disorder and other mood disorders. The good news is that you can control how you react to stress, and thus reduce or reverse the bad genes involved in expressing these hormones. Meditation, mindfulness, and breathing techniques have all been shown to decrease stress hormones.
Getting a Good Night’s Rest
Not having a good sleep pattern not only makes you irritable and tired all day, but can negatively impact the DNA methylation process. Chronically bad sleep patterns cause genetic changes that affect the gene FOXP3 – this gene is integral in the production of lymphocytes, a white blood cell. This reduction of white blood cells results in a weaker immune response, meaning that rest is not only great to overcome sickness, but also helps combat it in the first place. The average adult needs anywhere from 7 – 9 hours of sleep, with anything less than this making you tired. In order to get the epigenetic changes you so desire, make sure to get the required amount of sleep and try to follow a consistent schedule.
Maximizing the DNA with Diet
Nutrition is one of the most heavily studied fields of science and it shouldn’t be surprising that diet can heavily influence your genetic code. An extreme example of this is during times of famine – one such example happened during the winter of 1944-45 in the Netherlands. Surviving children suffered from higher rates of diabetes and obesity. But even if you are not at risk for starvation, you can still manipulate your epigenome with your diet. Eating food high in sugar and unrefined carbohydrates can turn on genetic markers that increase the risk of cancer and diabetes. These genetic markers can then be passed onto offspring, further influencing their health in negative ways. Naturally, the opposite is true for a healthy diet – people who consume diets high fiber and vitamins increase the longevity and quality of their life. Diets high in polyunsaturated fatty acids can stimulate genes that produce brain derived neurotrophic factor (BDNF) – which helps the stimulation of new neurons. These same neurons help with learning and memory. Following a diet rich in fruits, vegetables, and whole grains will alter your genetic code in multiple beneficial ways.
Strengthening your Genetics with Exercise
One of the biggest effects you can have on what genes your DNA turns on is exercise. Just a single bout of exercise can change your methylation pattern in beneficial way – turning on those parts of your genetic code that increase fat burning and muscle growth. Consistent exercise for just three months can, unsurprisingly, lead to a thinner physique, better mood, and less stress. What is interesting is that these changes aren’t just skin deep – by exercising you are creating significant change in how your genetic code works. Participants in a Karolinska study had users exercise just one leg on a stationary bike – after three months the participants exercised leg naturally showed noticeably more muscle than the non exercised leg. Most fascinating is that when the scientists at Karolinska looked at the genomes of both legs they noticed that the genes expressed in the exercised leg where markedly different – genes associated with muscle growth and increased metabolism where turned on.
Final Thoughts
Evidence for epigenetics only continues to increase, but is still considered in its infancy. As further studies are made on mapping out the epigenome, we will further understand how our lifestyles affect which genes express themselves. In the meantime, we know the time tested methods of stress management, proper sleep schedule, a good diet, and exercise can help us take control of our genetic code in a way that benefits us. By doing all of this we are fine tuning our body to better regulate mood, increase concentration, better our immune response, improve our appearance, and fight dangerous ailments like heart disease and cancer.
Refrences:
https://well.blogs.nytimes.com/2014/12/17/how-exercise-changes-our-dna/
https://www.whatisepigenetics.com/the-epigenetics-of-sleep-3-reasons-to-catch-more-zzzs/
https://www.helpguide.org/articles/stress/stress-management.htm
https://www.huffingtonpost.com/dr-claudia-aguirre/how-diet-changes-your-dna_b_7129758.html
https://www.nih.gov/news-events/nih-research-matters/stress-hormone-causes-epigenetic-changes