Health-Hacks

Contrary to popular belief, we are not stuck with the genes given to us by our parents and ancestors. The influence we can exert over our internal processes, how well they function and even our own genes (the amino acid-based information bytes which form our DNA) can be extensive. Epigenetics is the study of gene expression and has shown that we can influence which of our genes are “switched on” or “switched off” (gene silencing) and how they are read within the nucleus of our cells. Epigenetic change is a dynamic, regular and natural occurrence which is influenced by fixed factors such as age and genetic lineage but also but many controllable, unfixed factors such as our environment, lifestyle, diet & nutrition, exercise and our mental & physical health. The unfixed factors can either increase or reduce risks of diseased states within the body. In other words, every decision we make has the potential to either promote our wellness or bring about illness.

”Only 5% of disease-related gene mutations are fully deterministic, while 95% can be influenced by diet, behavior, and other environmental conditions.” “...studies have shown that a program of positive lifestyle changes alter 4,000 to 5,000 different gene activities.”(1) 

“You are not simply the sum total of the genes you were born with. You are the user and controller of your genes, the author of your biological story. No prospect in self-care is more exciting.”(1) 

Epigenetics, a process by which the operation of genes is changed, but not the DNA itself. Epigenetic changes occur on the outside of the gene, mostly through a process called methylation. In methylation, clusters of atoms, called methyl groups, attach to the outside of a gene like microscopic slugs or snails and make the gene more or less able to receive and respond to biochemical signals from the body(2).

Scientists know that methylation patterns change in response to the below lifestyle changes, all of which allow us to positively influence our health at the molecular and atomic levels. 

Bioactive dietary compounds like sulforaphane (found in broccoli), curcumin (turmeric), epigallocatechin gallate (green tea), and resveratrol (wine) can slow or potentially reverse DNA damage, and their powerful cellular antioxidants and anticarcinogenic agents have exhibited potent anti-tumor activities by reversing epigenetic alterations. These are a few natural compounds known to modulate gene expression at the epigenetic level and which is discussed in some depth here. 

• Diet (Nutrigenomics). The most studied factor which influences genetic expression, studies show that our health is determined by not just what we eat, but by what our parents ate also(3). This is a whole field in itself which is vast and complex and this article from nature.com explains in some depth how diet, nutrition and our microbiota can alter gene expression. Epigenetic studies have also revealed that a diet high in (good) fat, adequate protein (plant and animal based), and low amounts of carbohydrates (the keto diet) increase an epigenetic agent naturally produced by the body. This, in turn, may improve memory defects and promote the growth and development of nervous tissue(4)
• Sleep. Inadequate sleep also disrupts genetic activity. A team of researchers that included sleep scientists and genetics experts examined the influence of sleep on gene function and discovered that just a single week of insufficient sleep altered the activity of over 700 genes
• Thoughts. Not only do tangible factors like diet, sleep, and exercise affect your genes, so do intangible elements such as stress, your relationships with others, and your thoughts. One of the most powerful stress reduction techniques, mindfulness meditation, turns down the expression of pro-inflammatory genes thus reducing inflammation. Chronic inflammation is an underlying cause of seven of the top ten global leading causes of death including cancer, heart disease, diabetes, and Alzheimer’s(5)
• Toxins, pollutants & pesticides. Many environmental factors can negatively impact, either directly or indirectly, the levels and turnover of epigenetic markers(6). We talk more about how to avoid these 21 century hazards on our Living Clean & Green page and it’s No3 of our 5 Steps to Immune + Gut Health.
• Exercise. One epigenetic-modifying factor is regular and continuous physical activity. Studies(7), (8) have shown that exercise increases and changes histone proteins and gene expression, activating genes known to play a role in energy metabolism, insulin response and inflammation within muscles. “In other words, they affect how healthy and fit our muscles — and bodies — become.”(9)

“We are not victims of our genes, but masters of our fates, able to create lives overflowing with peace, happiness, and love.” - Bruce H. Lipton

The vagus nerve is the longest nerve in your body. It connects your brain to many important organs throughout the body, including the gut (intestines, stomach), heart and lungs. "Vagus" means “wanderer” in Latin, accurately representing how the nerve wanders all over the body and influences the function of numerous organs. The vagus nerve plays a key part of your parasympathetic “rest and digest” nervous system, influencing breathing, digestive function and heart rate. Thus, it has a huge impact on your mental and physical health. Stimulating the vagus nerve can activate vagal tone and thus, the parasympathetic nervous system. Having higher vagal tone means that your body can relax faster after stress, while also provide other numerous health benefits, including improved digestion(15). Activating your vagus nerve can be done by doing the following - 

• Cold showers/cold exposure
• Deep and slow breathing
• Singing, humming, chanting
• Meditating
• Exercise (especially HIIT)
• Laughing and socialising
• Massage

Read more about the important influence the vagus nerve has on our health here.

WIP - coming soon!