Own Your Genes
During my health scare, doubt started to kick in. I started questioning if I would ever feel better again. Was this the new normal? Or was I destined for an even worse outcome? When my doubts began to reach their boiling point, I had one transformative observation: We have more control over our genes than we often believe. At that moment, I understood the potential for healing within me.
Many people facing health issues and mental health challenges may feel they are destined for their conditions and can’t change them. Whether it’s obesity, Alzheimer's, or anxiety running in their families for generations, some people give up hope. However, even with a genetic predisposition to these types of health issues, there’s no reason to surrender. By making better lifestyle choices, you can make your genes work in your favor and break the chain of generational health issues. More people need to understand that we can reprogram our genes for optimal health and disease prevention, giving us greater control over our future health.
What are genes?
Genes are the instructions for proteins that shape our bodies and define us as individuals. In each human cell, we have approximately 20,000 genes.
The Blueprint
We have a blueprint for healthy living embedded in each of us – our homo sapiens genetic code – forged through evolution. Throughout history, humans lived primally, consuming whole foods, staying active, fostering strong social ties, and maintaining a connection with nature. This lifestyle has represented the majority of human existence, so our genes are adapted to this way of life. Unfortunately, modern lifestyle behaviors such as processed food consumption, sedentary living, and excessive screen time conflict with our primal genetic blueprint, contributing to many health problems prevalent in today’s society.
Your Environment Impacts Your Genes
This was a big revelation for me. You can switch genes on and off with environmental signals. Factors like diet, exercise, sleep, and stress affect how genes will be expressed, for better or worse.
For example
Vitamin D activates the P53 gene, which regulates healthy cell division and prevents cancer.
Consuming sugar deactivates immune system genes and limits cellular uptake of vitamin C, leading to a compromised immune function several hours after consuming sugar.
Genes Have No Effect Until They Are Expressed
This concept is relevant to those with genetic predispositions to certain diseases. Many conditions and predispositions (obesity, cancer) require lifestyle triggers to make them a reality! If your parents are obese, but you adopt healthy habits, you won’t have the same problem because the obesity genes will not be read by your cells.
Five Daily Habits for Optimal Gene Reprogramming
Whether you’re dealing with a mystery sickness, have a family history of certain diseases, or simply want to improve your health, here are five daily habits to try out. These habits aim to tap into the good genes waiting to be expressed in our genetic code, forged over thousands of years of evolution.
Improved Weight Management with Fiber-Rich Foods
Genes play a role in appetite regulation, affecting hormones like leptin. Leptin signals when we’re full by telling the brain we’ve had enough food. High-fiber foods slow digestion, enhance fullness and positively impact leptin levels. Incorporate fiber-rich options like chia seeds and flax seeds into your daily routine. Add them to smoothies, yogurt, salads, even dips and spreads. Fruits and vegetables are also high in fiber. Simple habits, like having an apple for breakfast, promote consistent fullness and reduce overeating.
2. Enhanced Immune Function Through Exercise
Exercise can influence gene expression in immune cells, exposing genes with immune defense mechanisms and reducing the expression of genes associated with sickness. Aerobic exercise, resistance training, interval training, and mind-body practices such as yoga can power your immune system and make sickness less prevalent. Take part in these activities several times per week.
3. Improved Sleep
To optimize sleep gene expression, pay attention to your light exposure. Light plays a role in setting your circadian rhythm. Exposure to light and darkness can impact gene expression in sleep-wake cycles and hormone production. Our ancestors had no screens to look at when it got dark out. One thing I do, which you can try, is getting off screens 1-2 hours before bedtime. Read, journal, go on a night stroll, or do something relaxing that doesn’t involve a screen. Dim the lights in your living quarters at night too. Reducing screen light leads to increased melatonin production, which improves your chances of falling asleep faster and more consistently if you adopt this habit. And if you struggle with waking up, natural morning light can be beneficial!
4. Continuous Learning for a Sharper Mind
Learning something new daily activates genes involved in synaptic transmission (beneficial communication between neurons), memory formation, and neuronal development, enhancing brain function and cognitive abilities. View your mind as a muscle you would build at the gym. Every time you get a bit confused, you are pushing the limits of your understanding, making your brain stronger and smarter. Learning something new could be as simple as reading for 30 minutes a day, taking an online course, or even picking up a new sport.
5. Thinking Positive for Disease Prevention
Consider this empowering projection from a doctor: while only 5% of disease-related gene mutations are fully deterministic, a whopping 95% can be influenced by our environment. What plays a big role in perceiving our environment? Our thoughts. Positive thinking, relaxation, peace, and positive emotions have been scientifically linked to positive gene expression. Additionally, Cultivating optimism could fight diseases and facilitate cellular repair.
Believing things will work out, rather than focusing on the worst possible outcome has the potential to alter our gene expression. I know a little anxiety is ok because that is what keeps us sharp, but don’t let it control you to the point of illness. I’ve learned this firsthand. If you're interested in more, this post I made a while back examines how to cultivate healthy thoughts.
So each one of us possesses Homo sapiens genetics within us, enabling us to be the healthiest humans possible. Our genes serve as the blueprint for intelligence, slimness, disease resistance, and overall better health. The key lies in applying favorable lifestyle behaviors and allowing our genes to take care of the rest.
