Our Most Valuable Inheritance
6 Ways to Redefine our Genetic Story with Epigenetics
We are given our family history of DNA at birth, yet this is not the final prediction of our health and well-being. Our DNA is our genetic code itself. It's the "blueprint" of our genetic makeup inherited from our parents. Our genes encode proteins, and the proteins dictate cell function. For decades, it's been the prevailing view in determining our generational health and well-being, including diseases and overall physical and mental characteristics. It continues to be a factor but is not the absolute predictor of our wellness. Epigenetics is now an essential factor that impacts our health and well-being.
Epigenetics is the heritable changes in gene expression without changes in DNA sequence. The discovery of epigenetics gene expression and its impact on DNA methylation (an epigenetic modification where methyl groups are added to DNA), histone modifications (epigenetic mechanisms that regulate gene transcription and chromatin structure), and non-coding RNA activity (epigenetic chromatin remodeling or regulating gene expression) has changed the genetic belief that our DNA is our destiny. Essentially, epigenetics are influential factors that impact our genes' adaptation, regulation, differentiation, and fate.
Epigenetics looks at environmental factors and lifestyle choices that can positively (or negatively) influence our genes without altering our DNA sequence. This means epigenetics can shape our health destiny through gene expression in our cells. This can optimize our well-being so much that it can prevent, manage, and even reverse various health conditions.
Researchers have discovered that epigenetic choices can alter gene expression associated with health conditions, including cancer, cardiovascular disease, neurological disorders, and autoimmune diseases. This includes reducing our potential for disease, improving cognitive function and mental health, and extending our lifespan. Blue Zones areas with the most centenarians per capita have positive epigenetic attributes contributing to their health, well-being, and longevity.
Even more remarkable is that epigenetics research has found that changes in expression can be passed down to future generations! Epigenetic changes involve chemical modifications to DNA that can "tag" specific genes. This tag can be passed on to the next generation, becoming a heritable epigenetic mark. This is not a change in DNA sequence but rather a modification or “tag” that alters DNA accessibility and chromatin structure, which results in gene expression. Our lifestyle and environmental choices today have a lasting effect on our health and the health of our family generations. Epigenetic inheritance is perhaps the most valuable legacy we can offer to our family.
6 Factors That Influence Our Epigenome Gene Expression:
1. Environmental Factors:
Our environment has a positive or negative influence on our health and well-being. A study published in Nature found that air pollution can cause changes in DNA methylation, affecting genes related to stress response and inflammation. Exposure to toxins and stress can prompt neurological disorders, autoimmune diseases, cardiovascular problems, respiratory issues, and certain types of cancer. Review your environment for improvements and walk in nature as often as possible.
2. Sleep:
Did you know that sleep modifies our genes? A groundbreaking study from the University of Surrey found that just one week of insufficient sleep altered the expression of over 700 genes! Consistency is key—a consistent sleep schedule impacts our epigenome even more than " catch-up" sleep.
3. Exercise:
Exercise isn't just about burning calories—it's about turning on the genes that keep us healthy. A recent study showed that even a single workout can alter DNA methylation patterns in muscle cells. Physical activity modifies our epigenome and contributes to a longer lifespan.
4. Stress Management
Chronic stress affects our genes. Research from the University of Wisconsin-Madison found that mindfulness and meditation can lead to positive changes in gene expression related to inflammation. Stress management has also been shown to positively impact the epigenome and extend our lifespan.
5. Nutrition:
Our food is like a DNA "espresso," boosting our DNA expression. What we consume can positively or negatively amplify gene expression. Certain nutrients, such as folate, vitamin B12, and choline, are crucial in maintaining DNA methylation patterns for gene expression. Not surprisingly, consuming more fruits, vegetables, and whole grains can positively impact our epigenome. These nutrient-dense foods contain bioactive polyphenols and antioxidants that can help transform epigenetic mechanisms and support overall health.
6. Social Connections:
Our social life is the real "influencer" in our lives! Social media often increases feelings of isolation, negatively impacting our gene expression. The University of California found that feelings of social isolation can increase inflammation-related gene expression. Conversely, developing social bonds can positively influence immune function and stress response genes.
Try to focus on one of these six areas each week. For example, this week, try getting to bed at a reasonable time to ensure you get a good night's sleep. Next week, try adding more fruit and vegetables to your diet. The following week, meet or call a friend or two…every choice matters.
Ultimately, consider how our epigenetics choices are passed down to future generations. Healthy DNA and DNA expression are our most valuable inheritance. Our daily choices influence how our genes express themselves and, as such, improve our health and well-being and those of generations to come.
Cheers to your DNA expression, health, and well-being!
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