{"id":4090,"date":"2023-04-25T20:08:57","date_gmt":"2023-04-25T20:08:57","guid":{"rendered":"https:\/\/wendywidgets.com\/ATasteOfYum\/?page_id=4090"},"modified":"2023-05-22T20:57:42","modified_gmt":"2023-05-22T20:57:42","slug":"health-epigenetics","status":"publish","type":"page","link":"https:\/\/wendywidgets.com\/ATasteOfYum\/health-epigenetics\/","title":{"rendered":"Epigenetics"},"content":{"rendered":"\n\n\t<h2>What is Epigenetics and why is it important?<\/h2>\n<p>Epigenetics is the study of how your lifestyle and environment can cause changes that affect the way your genes work, without altering the genetic code itself. Note that the prefix &#8220;epi&#8221; means over, above, or in addition to. So although we are born with a set of genes that we can&#8217;t change, we have power *over* our genes through our lifestyle choices.<\/p>\n\t~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~\n<p>Nearly every human cell possesses the full set of our DNA, identical for each cell. So what makes a brain cell different from a liver cell or muscle cell? Each cell expresses, or turns on, only a fraction of its genes at any given time. The rest of the genes are repressed, or turned off. The process of turning genes on and off is known as gene regulation.<\/p>\n<p>But the key fact is that gene regulation can be altered by our lifestyle choices and environmental factors such as food, drugs, exposure to toxins, and more! These changes can range from small to <em><strong>so<\/strong><\/em> significant that certain genes in our system can be turned off or on when they are supposed to be the opposite way. These epigenetic changes can even trigger auto-immune diseases!<\/p>\n\tGenes load the gun.<br \/>\nLifestyle pulls the trigger.\n<h2>So what diseases are linked to epigenetics?<\/h2>\n<p>The first human disease to be linked to epigenetics was <strong>cancer<\/strong> (1983). A growing body of studies also show a correlation between epigenetic changes and the subsequent development of cardiovascular diseases, autoimmune disorders (such as rheumatoid arthiritis, Type 1 diabetes, multiple sclerosis, systemic lupus, and thyroid disease), and neurological disorders (such as Fragile X syndrome, Huntington, Alzheimer&#8217;s, Parkinson&#8217;s, autism and schizophrenia).<\/p>\n<p>This is an emerging area of scientific research, and every year scientists discover more auto-immune and modern diseases that are associated with epigenetic changes. Further human trials are still needed to determine cause versus effect.<\/p>\n\t~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~\n<p><strong><em>What is it about our lifestyle and environment that can result in epigenetic changes?<\/em><\/strong><\/p>\n<ul>\n<li><strong>Inflammation<\/strong>: the adverse effects of the inflammatory state include insulin resistance in our adipose tissue (body fat), which in turn may induce epigenetic changes that perpetuate the inflammation [<a href=\"#\" name=\"epi-8\">8<\/a>]<\/li>\n<li><strong>Nutrition\/diet<\/strong>: <button id=\"nutritionButton\">\u21d3<\/button>\n<p>You are what you eat, quite literally!! Most articles about epigenetics recommend the Mediterranean diet, rich in organic fruits and vegetables. Avoid the &#8220;western&#8221; diet which is high in fat, sugar and processed foods, and evokes a state of chronic metabolic inflammation.<\/p>\n<ul>\n<li id=\"asterisk-li\">\u00a0<u>Compounds that regulate gene expression<\/u>:\n<ul>\n<li><u>EGCG<\/u>: green tea<\/li>\n<li><u>Resveratrol<\/u>: grapes, peanuts, cranberries, blueberries<\/li>\n<li><u>Curcumin<\/u>: tumeric, curry<\/li>\n<li><u>Genistein<\/u>: soybeans<\/li>\n<li><u>Sulforaphane<\/u>: broccoli, cabbage, kale, watercress<\/li>\n<li><u>Selenium<\/u>: brazil nuts<\/li>\n<li><u>Allyl mercaptan, organosulfur compounds<\/u>: garlic<\/li>\n<li><u>Folate (folic acid)<\/u>: beans, whole grains, green leafy vegetables, fresh fruits, sunflower seeds<\/li>\n<li><u>B12<\/u>: fish<\/li>\n<li><u>Polyphenols<\/u>: cruciferous vegetables, green tea, soy beans, olives, colorful berries, nuts and seeds<\/li>\n<\/ul>\n<\/li>\n<li id=\"asterisk-li\">\u00a0<u>Processed red meats<\/u>: Consumption of red meat has been shown to induce undesirable epigenetic changes. These changes occur specifically through altering the levels of HDAC-2, which can increase the risk of colorectal cancer.<\/li>\n<li id=\"asterisk-li\">\u00a0<u>Diet high in polyunsaturated fat<\/u>: can generate oxidative stress, which has been directly linked to epigenetic alterations [<a href=\"#\" name=\"epi-4\">4<\/a>]<\/li>\n<\/ul>\n<\/li>\n<li><strong>Psychological well-being<\/strong>: <button id=\"psychButton\">\u21d3<\/button>\n<p>Psychological well-being is all about avoiding stress, anxiety, self-doubt and emotional trauma.<\/p>\n<ul>\n<li id=\"asterisk-li\">\u00a0<u>Stress<\/u>: During stressful situations, we produce steroid hormones called glucocorticoids that affect many systems throughout the body, and alters gene expression in the brain [<a href=\"#\" name=\"epi-2\">2<\/a>]<\/li>\n<li id=\"asterisk-li\">\u00a0<u>Trauma<\/u>: This refers specifically to unresolved trauma that was experienced in early childhood, during which there is a period in development where we are highly sensitive to epigenetic changes. <em>Once you acknowledge it, there is a lot of help out there!<\/em><\/li>\n<li id=\"asterisk-li\">\u00a0Emotional trauma, stress and other psychological factors can be mitigated by exposure to a positive environment and positive outlook on life.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Sleep<\/strong>: <button id=\"sleepButton\">\u21d3<\/button>\n<ul>\n<li id=\"asterisk-li\">\u00a0<u>Poor sleep<\/u>: Although not yet fully understood, it is known that sleep deprivation does indeed alter numerous signaling pathways, which can trigger epigenetic changes.<\/li>\n<li id=\"asterisk-li\">\u00a0<u>Night shifts<\/u>: Studies suggest that night shift work is associated with epigenetic changes in core circadian genes.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Smoking<\/strong>: Enzymes that regulate epigenetic changes can be activated by smoking, which in turn results in the expression of multiple inflammatory genes.<\/li>\n<li><strong>Excessive Alcohol<\/strong>: <button id=\"alcoholButton\">\u21d3<\/button>\n<p>Chronic alcohol consumption leads to significant reductions in SAM levels (S\u2010adenosylmethionine), a key factor in regulating the epigenetic process. Similarly, ethanol metabolism promotes the formation of reactive oxygen species, which also impacts the epigenetic regulatory mechanisms.<\/p>\n<\/li>\n<li><strong>Obesity<\/strong>: triggers increased epigenetic changes associated with inflammation, immunosenescence (immune function degeneration) and development of Type 2 diabetes [<a href=\"#\" name=\"epi-3\">3<\/a>, <a href=\"#\" name=\"epi-7\">7<\/a>, <a href=\"#\" name=\"epi-8\">8<\/a>].<\/li>\n<li><strong>Physical activity: <\/strong> <button id=\"activityButton\">\u21d3<\/button>\n<ul>\n<li id=\"asterisk-li\">\u00a0Physical exercise leads to epigenetic modifications that can have beneficial effects in cancer patients.<\/li>\n<li id=\"asterisk-li\">\u00a0Physical exercise has been shown to increase expression levels of tumor-suppressing genes and decrease expression levels of cancer genes.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Environmental pollutants<\/strong>: <button id=\"environButton\">\u21d3<\/button>\n<ul>\n<li id=\"asterisk-li\">\u00a0<u>Air pollution<\/u>: exposure to air pollutants (particulate matter, black carbon, airborne benzene) can trigger epigenetic changes, which may in turn cause inflammation, oxidative stress, disease development and cardiovascular issues.<\/li>\n<li id=\"asterisk-li\">\u00a0\u00a0<u>BPA exposure<\/u>: primarily from the resin coatings of canned foods, polycarbonate tableware, food storage containers, and water bottles<\/li>\n<li id=\"asterisk-li\">\u00a0<u>Metals<\/u>: exposure to certain metals (lead, cadmium, arsenic, nickel, chromium, mercury) can trigger epigenetic mechanisms involved in metal exposure-related diseases<\/li>\n<li id=\"asterisk-li\">\u00a0<u>Viral infections<\/u>: a virus inhibits the host&#8217;s immune response by interfering with the epigenetic function, resulting in an environment that allows virus replication and spread<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\tYour genes don&#8217;t define you.<br \/>\nYour lifestyle does!\n\t\t\t<a href=\"https:\/\/wendywidgets.com\/ATasteOfYum\/health-epigenetics\/\" target=\"_self\" role=\"button\" rel=\"noopener\">\n\t\t\t\t\t\t\tBack to Top\n\t\t\t\t\t<\/a>\n\t<hr \/>\nI&#8217;ve been using the general term &#8220;epigenetic changes&#8221; to keep things simple. In the links below, you will see references to specific <u>types<\/u> of epigenetics that you will need to recognize in order to understand the articles. These include: <strong>DNA methylation, histone modification, histone acetylation, miRNA expression,<\/strong> and <strong>non-coding RNA<\/strong>.\n1. <a id=\"epi-1\" href=\"https:\/\/cdc.gov\/genomics\/disease\/epigenetics.htm\" target=\"myLinkPage\" rel=\"noopener\">cdc.gov\/genomics\/disease\/epigenetics\/<\/a><br \/>\n2. <a id=\"epi-2\" href=\"https:\/\/nih.gov\/news-events\/nih-research-matters\/stress-hormone-causes-epigenetic-changes#:~:text=Researchers%20found%20that%20chronic%20exposure,prompting%20changes%20in%20gene%20expression\" target=\"myLinkPage\" rel=\"noopener\">nih.gov\/stress-hormone-causes-epigenetic-changes\/<\/a><br \/>\n3. <a id=\"epi-3\" href=\"https:\/\/frontiersin.org\/articles\/10.3389\/fimmu.2021.806400\/full#:~:text=In%20conclusion%2C%20obesity%2C%20regardless%20of,group%20of%20the%20same%20age\" target=\"myLinkPage\" rel=\"noopener\">frontiersin.org\/articles\/obesity\/<\/a><br \/>\n4. <a id=\"epi-4\" href=\"https:\/\/ncbi.nlm.nih.gov\/pmc\/articles\/PMC3752894\/#:~:text=Several%20lifestyle%20factors%20have%20been,and%20working%20on%20night%20shifts\" target=\"myLinkPage\" rel=\"noopener\">ncbi.nlm.nih.gov\/articles\/lifestyle-factors\/<\/a><br \/>\n5. <a id=\"epi-5\" href=\"https:\/\/ncbi.nlm.nih.gov\/pmc\/articles\/PMC6275017\/#:~:text=Behavior%2C%20nutrition%2C%20and%20exposure%20to,health%20by%20influencing%20epigenetic%20phenomena\" target=\"myLinkPage\" rel=\"noopener\">ncbi.nlm.nih.gov\/articles\/nutrition-and-environment\/<\/a><br \/>\n6. <a id=\"epi-6\" href=\"https:\/\/ncbi.nlm.nih.gov\/pmc\/articles\/PMC3197720\/#:~:text=Importantly%2C%20emerging%20evidence%20strongly%20suggests,are%20thought%20to%20be%20beneficial\" target=\"myLinkPage\" rel=\"noopener\">ncbi.nlm.nih.gov\/articles\/epigenetic-diet\/<\/a><br \/>\n7. <a id=\"epi-7\" href=\"https:\/\/endocrinenews.endocrine.org\/the-epigenetics-of-obesity\/#:~:text=Obesity%20is%20associated%20with%20unfavorable,the%20genome%20what%20to%20do.&amp;text=Weight%20gain%20can%20lead%20to,lead%20to%20beneficial%20metabolic%20changes\" target=\"myLinkPage\" rel=\"noopener\">endocrine.org\/epigenetics-of-obesity\/<\/a><br \/>\n8. <a id=\"epi-8\" href=\"https:\/\/link.springer.com\/article\/10.1007\/s00011-020-01425-y#:~:text=Also%2C%20the%20adverse%20effects%20of,that%20perpetuate%20inflammation%20%5B68%5D\" target=\"myLinkPage\" rel=\"noopener\">link.springer.com\/inflammation\/<\/a><br \/>\n9. <a id=\"epi-9\" href=\"https:\/\/ncbi.nlm.nih.gov\/pmc\/articles\/PMC5075137\/#:~:text=It%20has%20been%20shown%20to%20be%20correlated%20with%20many%20human,and%20Parkinson%20diseases%20and%20schizophrenia)\" target=\"myLinkPage\" rel=\"noopener\">ncbi.nlm.nih.gov\/articles\/epigenetics-and-human-diseases\/<\/a><br \/>\n10. <a id=\"epi-10\" href=\"https:\/\/ncbi.nlm.nih.gov\/pmc\/articles\/PMC4887632\/#:~:text=Epigenetic%20marks%20can%20be%20affected,capable%20of%20changing%20epigenetic%20status\" target=\"myLinkPage\" rel=\"noopener\">ncbi.nlm.nih.gov\/articles\/external-factors-on-epigenome\/<\/a><br \/>\n11. <a id=\"epi-11\" href=\"https:\/\/clinicalepigeneticsjournal.biomedcentral.com\/articles\/10.1186\/s13148-019-0632-2#:~:text=Epigenetic%20changes%2C%20such%20as%20DNA,mainly%20by%20regulating%20gene%20expression\" target=\"myLinkPage\" rel=\"noopener\">clinicalepigeneticsjournal.biomedcentral.com\/articles\/epigenetics-in-autoimmune-disorders\/<\/a>\n\tLast modified:\n\n","protected":false},"excerpt":{"rendered":"<p>What is Epigenetics and why is it important? Epigenetics is the study of how your lifestyle and environment can cause&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-4090","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Epigenetics - A Taste of Yum<\/title>\n<meta name=\"description\" content=\"The study of epigenetics shows that our lifestyle choices can change how our bodies read a DNA sequence, so we can turn on and off our genes!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/wendywidgets.com\/ATasteOfYum\/health-epigenetics\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Epigenetics - 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