What is Epigenetics?
Epigenetics refers to changes in gene expression that don’t alter the underlying DNA sequence but affect how genes are turned "on" or "off." These changes are often influenced by external factors, such as diet, exercise, toxins, and stress.
Imagine your genes as the hardware in a computer, and epigenetics as the software—while the hardware (your DNA) stays the same, the software (epigenetic changes) can determine how the hardware functions [1].
Lifestyle choices can either promote or inhibit the expression of certain genes. For example, a lifestyle that includes less physical activity and more processed foods may influence gene expression in ways that can promote inflammation, which can increase the risk of chronic conditions like diabetes and heart disease over time [2]. On the other hand, healthy habits like regular exercise, balanced nutrition, and stress management can turn off genes that promote inflammation and activate those that support longevity and disease prevention [3].
How Do Epigenetic Changes Work?
Epigenetic changes act like switches, turning certain genes "on" or "off" without changing the genes themselves. These changes help the body adapt to our environment and daily habits. For example, lifestyle factors—like what we eat or how active we are—can influence which genes are active. Some choices may "switch off" genes linked to inflammation, while others can "switch on" genes that help protect our health. This process helps our bodies respond to both positive and negative influences in ways that can affect overall well-being [4, 5]
Why Epigenetics Matters for Your Health
One of the most exciting aspects of epigenetics is that it allows for a degree of control over our health. While our genes may predispose us to certain health conditions, epigenetic changes can either activate or suppress those tendencies [1].
In other words, you have the power to "turn off" harmful genes and "turn on" protective ones through lifestyle modifications.
Here’s how different lifestyle factors influence epigenetics:
· Nutrition: A nutrient-dense diet rich in antioxidants, healthy fats, and fiber can positively affect gene expression. Following a Mediterranean diet, which is rich in fruits, vegetables, and healthy fats, has been shown to help reduce certain processes in the body linked to inflammation and aging [5].
· Exercise: Regular physical activity not only boosts cardiovascular and metabolic health but also influences gene expression related to insulin sensitivity, muscle function, and fat storage. Studies show that exercise can modify epigenetic markers that influence metabolic pathways and reduce the risk of chronic diseases [6].
· Sleep: Quality sleep is essential for healthy gene regulation. When we don’t get enough sleep, it can lead to negative changes that impact genes involved in our immune health, brain function, and how our body processes energy [7].
· Stress Management: Chronic stress can lead to harmful epigenetic changes, particularly in genes that regulate mood, cognition, and the immune system. Incorporating mindfulness, yoga, or breathing exercises can help reverse these changes and promote healthier gene expression [8].
· Toxin Avoidance: Exposure to environmental toxins, like pollutants in the air, pesticides on foods, and certain ingredients in personal care/household cleaning products, and chemicals in tobacco smoke—can lead to harmful changes in how certain genes work. These changes may increase the risk of developing health issues such as cancer, respiratory diseases, and heart problems over time [9].
Epigenetics and Disease Prevention
Epigenetics gives us insight into how lifestyle choices can influence gene expression, making it an important factor in preventing and managing various diseases. Everyday habits, such as staying active, eating a balanced diet, and managing stress, can encourage positive changes in our gene activity that support overall health. These healthy choices can help reduce the likelihood of chronic conditions by promoting protective gene functions and minimizing the expression of genes linked to inflammation and disease.
Aligning Daily Habits with Health Goals
Epigenetics brings a hopeful message: our health is shaped not only by our genes but also by our daily choices. While we may be born with certain genetic tendencies, we can positively influence our gene expression through mindful lifestyle changes. Small, consistent habits—like nourishing meals, regular movement, quality sleep, and stress reduction—can all work together to support our genes in ways that promote well-being.
By embracing healthy habits, we’re taking proactive steps toward long-term health, supporting not just our physical wellness but our mental and emotional resilience too. In this way, epigenetics empowers us to create a healthier future through the choices we make every day.
Join us for our upcoming webinar, hosted by Dr. Mark Pettus, to learn more about how epigenetics can help you take control of your health.
References:
1 ) Jaenisch, R., & Bird, A. (2019). Epigenetic regulation of gene expression: How the genome integrates intrinsic and environmental signals. Nature Reviews Genetics, 13(5), 323-334. https://doi.org/10.1038/nrg3163
2) Shaughnessy, D. T., McAllister, K., Worth, L., & Hackney, A. C. (2020). Epigenetics and human health. Journal of Environmental Science and Health, Part C, 38(3), 203-229. https://doi.org/10.1080/10590501.2020.1804373
3) Cavalli, G., & Heard, E. (2019). Advances in epigenetics link genetics to the environment and disease. Nature, 571(7766), 489-499. https://doi.org/10.1038/s41586-019-1411-0
4) Berdasco, M., & Esteller, M. (2019). DNA methylation in health and disease: Current and future perspectives. Epigenomics, 11(6), 631-641. https://doi.org/10.2217/epi-2018-0177
5) Hardy, R., & Tilling, K. (2020). Epigenetics and lifestyle: Implications for the epidemiology of cardiometabolic disease. Current Opinion in Endocrinology, Diabetes, and Obesity, 27(2), 75-81. https://doi.org/10.1097/MED.0000000000000522
6) Denham, J. (2018). Exercise and epigenetic inheritance of disease risk. Acta Physiologica, 222(1), e12901. https://doi.org/10.1111/apha.12901
7) Zielinski, M. R., Systrom, D. M., & Rose, E. D. (2021). Epigenetic mechanisms in sleep and circadian rhythm regulation. Sleep Medicine Reviews, 60, 101547. https://doi.org/10.1016/j.smrv.2021.101547
8) Zannas, A. S., Wiechmann, T., Gassen, N. C., & Binder, E. B. (2019). Gene–stress–epigenetic regulation of stress-related disorders. Neuropsychopharmacology, 44(1), 50-64. https://doi.org/10.1038/s41386-018-0176-4
9) Marsit, C. J. (2021). Influence of environmental exposure on human epigenetic regulation. Journal of Experimental Biology, 224(Suppl 1), jeb236154. https://doi.org/10.1242/jeb.236154