You probably already know that lifestyle choices can impact health. You may have also heard that our genes play a role in our health and susceptibility to disease. But what you may not know is that these two factors are actually interconnected. And if you change your internal and external environment, you may have the ability to change your life and your gene expression. Learning more about epigenetics may help you understand how to do just that.
What is Epigenetics?
Epigenetics is the study of how certain genes are turned on or off in response to the environment. It was once thought to be a static process but recent research has shown that may not be the case and that the environment can have a significant impact on whether or not genes are activated. Gene expression can be influenced by a number of factors, including diet, stress, exposure to toxins, and even one’s own thoughts and emotions. By understanding how epigenetics impacts DNA, we may be able to find new ways to protect our health.
Genes and Your DNA
DNA is often referred to as the blueprint of life because it contains the instructions needed to build and maintain a living organism, including all the parts of the body. But how does DNA carry out these instructions? The answer lies in genes.
A gene is a segment of DNA that contains the information needed to produce a particular protein. Proteins are the building blocks of life and essential for nearly every function in the body, from providing structure (think cell walls) to helping with chemical reactions in the body (think enzymes). In order to create a protein, DNA must first be transcribed into RNA. This RNA is then translated into a protein according to the instructions contained in the DNA sequence.
Epigenetics studies how gene expression can be controlled without changing the DNA sequence, which means the instructions do not change, but there can be a change in how genes function and whether or not the DNA is available for the body to read. The code must be visible in order to create the protein from the instructions, so if external factors have a direct influence on enabling or disabling the code, they have the ability to activate or deactivate our DNA.
What Does This Mean For Our Understanding of Disease?
Having the ability to turn genes on or off can have a significant impact on health. It means an individual isn’t just a victim of his or her genes and may have more control than previously thought. Just because there is a family history of a particular condition or disease, it isn’t a guarantee that disease will manifest.
Identical twins who have the same exact DNA play an important role in genetic and epigenetic research. If DNA and genes from birth predetermine the diseases that will manifest throughout a person’s life, then there wouldn’t be any variance between diseases in identical twins. But that is not what researchers have found. There can be a difference in which diseases manifest even in identical twins. Therefore, gene expression isn’t fixed at birth and any differences found between identical twins is a result of environmental differences.
If our lifestyle choices and environmental factors impact whether or not disease is able to manifest in the body, we may have more power and incentive for maintaining our health and wellbeing. Understanding epigenetics can give us a reason to evaluate our surroundings and begin to take control of the factors that may impact gene expression.
What Can We Do?
While our DNA is fixed at birth, epigenetic changes can occur throughout our lives in response to our diet, lifestyle, and exposure to toxins. These changes can impact our health both positively and negatively. For example, epigenetic changes have been linked to an increased risk for cancer and other diseases. However, epigenetics can also be used to improve our health. For instance, certain dietary supplements and lifestyle choices can help to promote healthy epigenetic changes that can protect against disease.
Practicing the key foundations of a healthy lifestyle can have an impact beyond just looking and feeling good, it may actually impact us on a cellular level as well. There are a few key things we can do to make sure our genes are functioning optimally and to help protect our health.
- Get enough sleep – Research has shown that sleep plays a crucial role in gene regulation and chronic sleep deprivation has been linked to a number of health problems including obesity, diabetes and heart disease. While the mechanism by which sleep affects gene expression is not fully understood, it is clear that getting enough rest is essential for maintaining our health. So if you’re looking to improve your health, make sure you’re getting plenty of rest!
- Eat a healthy diet – A healthy diet is important for many reasons, and one of those is its impact on gene function. Nutrients play a crucial role in gene regulation, and deficiencies can lead to problems with gene function. Eating a diet rich in whole foods, including fruits and vegetables, healthy fats and lean protein can help ensure that our genes are getting the nutrients they need to function properly.
- Exercise regularly – Physical activity has been linked with positive changes in gene expression. It has also been linked with positive changes in the body including improving biochemical processes such as methylation and hormone regulation, improving sleep quality, improving muscle tone and physical fitness and managing stress.
- Avoid toxins –Toxic compounds are found regularly in our environment and can have a direct impact on gene function. The best thing to do is educate yourself on the toxins that surround us and do your best to minimize your exposure.
- Manage stress – Chronic stress has been linked with negative changes in gene expression as well as an increased risk of heart disease, depression, and anxiety. Look for ways to manage stress in your life such as incorporating exercise, meditation or daily breathing exercises to minimize the negative impacts of stress.
Additionally, epigenetic testing can be used to identify individuals who are at a higher risk for certain conditions. This information can then be used to make lifestyle changes that may help to prevent or delay the onset of these conditions. Ultimately, epigenetics is a powerful tool that can be used to improve our health and wellbeing.
I hope you realize now that you may have more control over your health than you previously thought. There are certainly factors beyond our control, but it’s worth it to evaluate what’s in your control and take the steps to protect your health the best way you know how. Strive for progress, not perfection and know that knowledge is key. The more you educate yourself, the better choices you can make.