Resiliency through Nutrition: Turning Genes On and Off with Diet

Authored by Erin Murphy, MS Nutrition candidate at MUIH in collaboration with Georgia Tetlow, MD

Did you know there are little chemical groups decorating your DNA like beads on a string?  When we say DNA, we are referring to the set of genes that you inherited from your parents.  Depending on your diet and lifestyle, these decorative beads can move around on the string causing certain genes to be expressed (turned on) and others repressed (turned off).  So the phrase “it’s in my genes!” only tells half of the story…

The other half of the story comes from a scientific field called epigenetics.  Epi- means “outside of” and so epigenetics studies all of the factors outside of our genes that affect the way our bodies operate in the world.  These factors include nutrition, physical activity, hormones, social interaction, stress, exposure to toxins, and more [1].  From an empowered point of view, this means that YOU can consciously make choices that positively affect the expression of your genes through dietary and lifestyle modifications.  In fact, future research may lead to using techniques such as nutrition interventions to prevent, delay, or treat common complex diseases [2]. 

So how can you use nutrition to ensure that the beads on your string are stringing together the picture of a healthy body?  Dietary factors such as macronutrients, micronutrients, phytochemicals (found in plants), antioxidants, fatty acids, and polyphenols (also found in plants) affect the way that our cells interpret the genetic code and translate it into biological processes.  To ensure that your cells are top-notch translators, eat a diverse and balanced diet rich in whole unprocessed foods such as nuts, seeds, fish, leafy vegetables, liver, organic meats, whole grains, and other plant-based foods to add many of the key epigenetic regulators to your diet.

In the spirit of community and education, next time you hear someone say “it’s in my genes!” you can share this resource to remind them of the power for change that is still “in their hands” and together we can lead each other towards health. 

­­­­­­

Sources:

1.       Dauncey, M.J. (2013).  Genomic and Epigenomic Insights into Nutrition and Brain

Disorders.  Nutrients, 5(3), 887-914.

2.       McKay, J.A., & Mathers, J.C. (2011).  Diet induced epigenetic changes and their

implications for health.  Acta Physiologica (Oxford, England), 202(2), 103-

118. 

Erin Murphy is an M.S. candidate in Nutrition at Maryland University of Integrative Health and the administrative medical assistant for Philadelphia Integrative Medicine.  Dr. Georgia Tetlow is the CEO of Philadelphia Integrative Medicine (http://www.philly-im.com/) and combines the best of conventional and alternative medicine to inspire you and give you the tools to care for yourself and be well.