You can’t change your genetics, or can you? We all realize that we inherited our DNA, or genes, from our Mom and Dad. For me, I inherited genes to be short, and I inherited DNA that allowed me to have weight struggles most of my life. Thanks, Mom and Dad!
If you feel like that you lost the DNA lottery take heart, because your genes are only part of your story. Did you know that you can effectively change your DNA? Ok, you can’t actually change your genes, but you can modify which genes get turned on and off and that does impact your health. This is the concept of epigenetics.
We inherit 23 pairs of chromosomes (so 46 total), half from Mom and half from Dad. That is our DNA, also called our genotype. And, yes, that doesn’t change. But our phenotype is how that DNA gets expressed, which genes get turned on or off, and that DOES change based on our environment. We have over 20,000 genes coded for in our DNA, but all those genes are not switched “on” at any given time. Which ones are turned on can be heavily influenced by our environment. By environment I’m talking about the food we’re consuming, how well we are sleeping, the health of our relationships, whether or not we are exercising, and the level of stress we are facing.
Let’s take me for example. I put on weight throughout residency. Why did this happen? Residency was a right of passage in medicine. It was where you spent long hours in the hospital, would be awake for 32-36 hours while on call 2 to 3 times per week, and you were often taking care of the sickest people in the hospital. I was stressed. There was always someone I was taking care of where I wasn’t sure what I was doing. I also would at times be uncertain of the expectations of my attending physician. My sleep was a wreck. If I had a lull in patient care when I was in the hospital on call I would lay down to sleep only to get awakened by my pager 35 minutes into my “nap.” There were repeated surges of cortisol, my stress hormone. My nutrition was horrible. In the hospital, you eat what’s available, often a burger and fries. You also eat food that comforts you when life is difficult. How about a cookie or a brownie? Sure. I deserve it because tonight sucks.
What was happening in my body was this “environment” was turning on genes of inflammation. I was suffering from increasing insulin resistance due to elevated cortisol levels, poor sleep, and consuming foods that were quite inflammatory. The result of that was my body storing those extra calories in the form of fat. When I realized a little over a year ago that what I eat determines how my genetics show up I started doing things differently. I saw sleep not as a luxury but a necessity for the health I desired. I understood that I needed to manage my stress better.
Because I changed my environment, my DNA is now expressed differently. My phenotype has changed. As I approach 53, my health, my energy, and my fitness are at their peak and are still improving. I no longer rely on energy drinks to get through the day. I rarely struggle with feeling sad or grumpy.
Figure out how to bio-hack your DNA by placing it in an environment that turns on the good genes and shuts off the bad ones. When you do this, you’ll find that your health begins to improve, and you will see a shift in your mindset and your outlook. That’s when 60 starts looking like the new 30!
There’s a whole industry behind bio-hacking but here’s where you can start:
1. Nourish Your Genes with a Balanced Diet – Think of your genes as your body’s instruction manual, and your diet as the ink that highlights the important parts. A balanced diet rich in colorful fruits, veggies, whole grains, lean proteins, and healthy fats provides the nutrients your genes need to function optimally. Antioxidant-rich foods like berries and leafy greens can help shield your DNA from damage. Avoid overindulging in processed foods, sugary snacks, and red meat, as they may disrupt your epigenetic harmony.
2. Exercise Your Way to Epigenetic Fitness – Exercise isn’t just about sculpting your physique; it also has a profound impact on your genes. Regular physical activity, whether it’s a brisk walk, a yoga session, or hitting the gym, can promote positive epigenetic changes. Aim for at least 150 minutes of moderate exercise each week to keep your genes happy and your body healthy.
3. Lower your Cortisol – Stress is the silent disruptor of your epigenetics. Chronic stress can alter gene expression in undesirable ways. Combat stress with relaxation techniques like meditation, deep breathing exercises, or mindfulness. Prioritize quality sleep to rejuvenate your body and mind.
Remember, epigenetic changes don’t happen overnight. Consistency in these healthy choices is the key to long-term benefits. So, nourish your genes with quality food, energize them with exercise, and prioritize lower cortisol even in this stress-filled world.