The pervading theory of genetics, until more recently, has been that our DNA forecasts the fate of our health. If your dad had heart disease or your mom had Alzheimer’s, the belief was that you would face those diseases in your lifetime too, just as you carry their brown eyes or musical ear. We know now that this is not the case. The amazing news is that our genes are not necessarily our destiny and that we, in fact, have a great deal of influence over how our genes function.
This is the study of epigenetics– the interplay between our genetic framework and our food, activity, environment, sleep, stress, and emotional states. These factors all play a dynamic role in determining whether our genes will express themselves (turn on or off) in optimal or suboptimal ways.
“Remember, every moment of every day, your genes are working on that document about your health. They can write it in a way you like or a way you don’t like-but they’re always writing. And whether you know it or not, so are you.”
-Dr. Ben Lynch, Dirty Genes
ARE THERE GOOD AND BAD GENES?
When we think of genes as our destiny, it’s easy to start believing in the “good” and “bad” genes paradigm. We think of ourselves as lucky or unlucky with the fate that has been passed down to us. Yet very rarely do genes express themselves in a deterministic fashion, guaranteeing disease. Epigenetics shows us that our genes are most often neither good nor bad. They are just genes- strips of DNA that are waiting for signals to turn them on or off. Signals from a meal loaded with dark leafy greens, the familiar company of close friends, a good night’s sleep, and clean air and water will flip on the positive expressions of our genes. Similarly, signals from chronic stress, sleepless nights, and processed foods will flip on the negative expressions.
As Chris Kresser writes, “Genes load the gun, but lifestyle pulls the trigger.”
Certainly, some genetic mutations can have more significant implications on our health than others. For example, BRCA1 and BRCA2 mutations are associated with increased risk of breast cancer. While the mutation increases risk, not all those who carry it will develop breast cancer. Similarly, high percentages of people without the mutation develop the disease every year. Only 5-10% of breast cancer patients have any genetic component. We must consider both genes and lifestyle.
INDIVIDUAL VARIATION
We all carry innumerable variations in our coding, called SNPs (pronounced “snips”). These variations affect the way our genes are able to function, sometimes for better and sometimes for worse (and sometimes both!). I know that I have a SNP in my COMT gene which means I do not metabolize my estrogen very well. Because of this, I have a greater chance of accumulating toxic estrogen metabolites throughout my body which has been associated with certain types of cancer, including breast. This SNP in COMT also comes with high energy, focus, creativity and other positive aspects. My job is to listen to my body, eat plenty of detoxifying foods, and be mindful to turn on those positive aspects while turning off the negative.
SO HOW DO WE DO THIS?
When we eat a properly prepared, nutrient-dense diet free from processed foods and refined oils- one with a diverse array of colorful vegetables and fruits, clean water, and quality sources of fat and protein- we feed our genes the materials they need to function properly. Getting plenty of restful sleep, regularly moving our bodies, reducing stress and working to eliminate environmental toxins all work together to have a great impact on optimal expression of DNA. Even our thoughts play a significant role in gene expression.
There is a great deal of variation in which foods are supportive for our individual bodies. This is called “bio-individuality.” For example, I can’t tolerate caffeine, but my husband can. Yes, that is an effect of a genetic variation! This explains why some people do well on a vegan diet and some don’t; some thrive on Keto while others falter, and so on. Bottom line, there is no one diet for everyone. Your food choices must be catered to your own specific needs.
LEARNING FROM THE BLUE ZONES
Maybe you’ve heard of the “Blue Zones” – regions of the world with the highest percentages of people who live past 100 years old. There’s an amazing region in Italy with such a population where the people eat high quantities of grains and dairy that our American waistlines largely fear. They also walk miles a day, even into their oldest years, have a relaxed pace of life, tight-knit communities and family relationships. To what can we attribute their longevity? Is it diet? Or lifestyle? Or wine?
These centarians not only lead a healthy life consistent with that of their ancestors- hunting, fishing and harvesting their own foods- they also have a known genetic marker called M26 that contributes to long life. It is the combination of genetics and lifestyle that accounts for their longevity. I’ve often wondered how these individuals would fare in America, with our hectic schedules, processed foods and screen-obsessed, socially-isolated culture.
We can learn a lot from these Blue Zones and follow their examples, but we also must account for the genetic heritage in their specific regions. Each of our bio-individual needs has a great deal to do with our own genetic heritage. Paying mind to our roots can help us get in touch with food and lifestyle choices that suit us best.
WHERE DO WE GO FROM HERE?
Does knowing that your genes are not your destiny change any thoughts or attitudes you have about your health? I know it sure does for me! Knowing that I can work WITH my genes has been so empowering! I don’t have to just sit back and wait and wonder (or fear)… Rather, in my daily choices, I can have an influence on keeping my genes functioning optimally.
HELPFUL BOOKS AND RESOURCES
If you’re fascinated by epigenetics, you might want to check out Dirty Genes by Dr. Ben Lynch. He details some of the most common and clincally-significant genetic SNPs and provides simple diet and lifestyle recommendations.
If you’re a cancer patient, have cancer in your family history, or know someone with cancer, I love Dr. Nasha Winter’s book, The Metabolic Approach to Cancer. This incredibly thorough book is also heavily driven by epigenetics and bio-individuality and goes in depth about supporting your DNA to prevent cancer (or recurrence). This book has been indispensable for me and I reference it weekly in my own life.
NUTRIGENOMICS
Nutrigenomics is an emerging field that specifically studies the interplay between genes and nutrition. For those of you fascinated by this science and interested in getting your genetic testing done, I hands-down recommend going through Nutrition Genome. They provide you with an in-depth 50-page analysis with detailed descriptions of your genome. This includes the foods, drinks, drugs, vitamins and minerals, etc that are affected, a personalized bloodwork list, grocery list, lists of foods to consume or avoid, and more. They also continue to update your profile and recommendations as new nurtigenomic research emerges.
I used Nutrition Genome for my own testing, refer to it frequently, and find the service to be invaluable. I am not associated with the company and do not receive a commission for promoting them.
Please drop your thoughts and questions in the comments below. I sincerely love hearing from you!
