Epigenetics

What is epigenetics, and why is it important in relation to living a healthy life? Let’s delve deeper into the world of our genes and their connection to our food intake.

Are we doomed by our genes? It is a question that many people ask themselves as inherited diseases such as Alzheimer’s, heart disease, and various cancers are increasing. The cause of these diseases is genetic defects. However, only 5% of the population are born with these genetic defects; the remaining 95% are born genetically healthy. Therefore, let’s explore why a growing number of people are being affected by these illnesses.

Genetic Determinism

Until very recently, we believed that who we are, how we look, and even how we behave were almost exclusively determined by our genetics – a concept known as genetic determinism. We inherit our genes and potential genetic defects from both our parents. Environmental influences were thought to have little to no impact, and our destiny was believed to be fixed. This belief was referred to as “The Central Dogma”. However, when scientists completed the “Human Genome Project” in 2003, they obtained a comprehensive blueprint of the human DNA’s genes. Surprisingly, they couldn’t even predict something as simple as one’s hair colour using this blueprint. The question is: Why?

The Beauty of The Epigenome

This is where epigenetics comes into play. This science studies environmental influences on the expression of our genes. Epi meaning “in addition to, or above”. The blueprint of our genetics always remains the same, but it is the epigenome that reads and implements it and therefore determines the fate of our cells. All cells have the same DNA but when you change the environment they are in, they can become all sorts of cells from a skin cell to a heart cell. Epigenetics teaches us that we can influence the expression of our genes, which contradicts genetic determinism.

Our Environment

What am I talking about when I speak about the environment of our DNA? This is literally the environment you live in and your behaviour. From your beliefs, perceptions, and living conditions, to what you do, the cleaning products you use, your skincare routine, and drink and food intake. These all directly influence your gene activity, going as far as your diet being responsible for switching genes on and off. Therefore, we can now conclude that it is mostly the environment and not your genes that are the cause of disease. Research shows that most diseases, including many cancers, diabetes, and Alzheimer’s, only have a maximum genetic contribution of 5 to 10 percent [1]. We can even say that only 1 percent of Alzheimer’s diagnoses are caused by genetic defects [2].

Hippocrates: “Let food be your medicine.”

Nutrition is key.

Nutritional Therapy is a component of epigenetics and the emerging belief that consuming nutritious food enhances cellular activity. Food has a significant impact on our lives as it is essential for survival. Each day, we face the decision of what to consume. By making appropriate choices, we can impact cell behaviour and consequently reduce or prevent health issues. Even individuals with inherited genetic defects that predispose them to a higher risk of diseases can reduce or eliminate the effects through their lifestyle choices and dietary habits.

As nutrition plays such a vital part in our daily life, you will find an overview of foods to avoid and which to include in your diet. This will help you to live your best life!

Foods to avoid. *

In our daily food intake, we’re mainly looking for the essential nutrients necessary to live our best life. C.R.A.P. foods are highly processed foods packed with empty calories and known to be robbing our body of these vital nutrients. Shockingly, a peer reviewed study in the US in 2018 showed that 67% of calories consumed by children and adolescents came from highly processed food [3]. The consequences of consuming such foods go beyond just the lack of nutrients. Short-term symptoms, including fatigue, decreased focus, and even headaches, can immediately follow their consumption. Furthermore, these foods have been linked to adverse long-term health effects. It is crucial to understand that regular intake of C.R.A.P. foods can have a gradual and detrimental impact on our overall well-being.

Definition C.R.A.P. foods:

1. Carbonated & Soft Drinks: This does not only include your well-known fizzy drinks, but also lemonade, milkshakes, and even fresh fruit juices.
2. Refined sugar: Not only do you find this your cakes and cookies, but also white flour, baked beans, pre-made sauces and meals, tinned fruit and vegetables, syrups, many yogurts, and cereals.
3. Artificial colours and flavourings or Alcohol: You often find artificial colours and flavourings in sweets, cakes, soft drinks and even crisps. Alcohol is considered a toxin.
4. Processed products: All sausages, sliced deli meats, pre-made meals, ice cream, trans fats, and party foods.

Foods to include. *

It is difficult to provide just a short list of healthy foods with plenty of beneficial nutrients. The following foods are crucial for the prevention of diseases.

1. Fresh fruit: berries, avocados, apples, and bananas.
2. Vegetables: broccoli, kale, peas, watercress, brussels sprouts, and leafy greens.
3. Whole grains: whole oats, quinoa, whole grain barley, bulgur, and buckwheat.

*Both lists of ‘foods to avoid’ and ‘foods to include’ are only a starting point to improve your health. If you’d like to learn more about how I can help you become the best version of yourself through nutrition, please get in touch.

** Information provided by the nutritional therapist is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

References:

1. University of Alberta. “Your DNA is not your destiny — or a good predictor of your health.” ScienceDaily. ScienceDaily, 19 December 2019
2. https://www.alz.org/alzheimers-dementia/what-is-alzheimers/causes-and-risk-factors#:~:text=Genetics%20(heredity),-Scientists%20know%20genes&text=Alzheimer’s%20genes%20have%20been%20found,risk%20of%20developing%20a%20disease).
3. Wang L, Martínez Steele E, Du M, et al. Trends in Consumption of Ultraprocessed Foods Among US Youths Aged 2-19 Years, 1999-2018. JAMA. 2021;326(6):519–530. doi:10.1001/jama.2021.10238