How can we minimise the impact of dodgy genes?
Do you have a genetic variation associated with increased risk for a certain condition or disease, e.g. BRCA, Lynch syndrome or APOE e4?
It is important to remember that having dodgy genes doesn’t necessarily mean you will develop the associated condition (remember: your genes are not your destiny). Genes play a role in determining our susceptibility to various health conditions, but they interact with environmental factors as well.
Optimising genetic health is important for everyone, but if you have gene variations that increase your risk of specific diseases (e.g. various cancers or Alzheimer’s Disease), it is critical that you keep your "working" genes healthy and functioning optimally.
There are several steps you can take to reduce the impact of dodgy genes:
✅ Eat a healthy diet
Diet is a critical component of genetic health, not only because a healthy diet reduces our risk of disease, but also because the foods we eat influence how our genes are expressed.
Avoid processed and inflammatory foods (e.g. refined carbohydrates, trans fats, synthetic additives, sugar, processed meats and highly processed vegetable oils); increase antioxidant intake by eating a rainbow of colourful fruits and vegetables; and ensure you regularly consume fibre, quality protein and omega-3 fatty acids.
✅ Avoid exposure to environmental toxins
There is growing evidence linking environmental pollutants with changes to our DNA and altered gene expression.
We can reduce our exposure to toxins by using natural cosmetics, cleaning and skin care products; avoiding plastics and synthetic fragrances; using non-toxic cookware; and eating organic produce where possible (if cost is an issue, focus mainly on foods on the “Dirty Dozen” list)
✅ Maintain an active lifestyle
Physical activity positively influences gene expression and reduces risk of disease.
Exercise for at least 30 minutes a day five days a week, with a mix of aerobic and resistance training
✅ Prioritise quality sleep
Research has shown that inadequate sleep impacts the activity of over 700 genes, including those related to controlling inflammation, immunity and stress response. Aim for 7-8 hours of quality sleep each night.
✅ Quit smoking and reduce alcohol intake
Toxic chemicals (carcinogens) in cigarette smoke cause DNA alterations that are associated with the development of cancer.
Alcohol metabolism produces reactive oxygen species that damage DNA, particularly in excessive drinkers.
✅ Know the warning signs to look out for
If you have an increased risk of developing a particular cancer or other disease, it is important to know the red flags you should look out for and to take advantage of any regular screening tests recommended by your doctor.
✅ Minimise stress
Long-term stress can influence the expression of genes that control mood and behaviour, increasing a person’s risk of depression and mental illness. Some genetic variations also increase a person’s susceptibility to stress so it is particularly important for these people to incorporate stress management techniques in their daily lives, e.g. meditation, yoga, or breathing exercises.
✅ Support detoxification pathways
We are exposed to increasing amounts of toxins in our daily lives and this has potential to overload our detoxification capacity - particularly if we have genetic variations affecting our detox pathways. We can support healthy detoxification by reducing chemical exposure, consuming cruciferous vegetables and other liver-supporting foods (e.g. citrus fruit, onions, garlic, bitter greens, nuts and seeds), loading up on antioxidants (e.g. green tea, colourful fruit and vegetables, berries, herbs and spices), skin brushing, Epsom salt baths, and increasing our fibre intake to encourage regular bowel movements.
This is my last post on genetic health, but if you are interested in learning more, I highly recommend the book ‘Dirty Genes’ by Dr Ben Lynch. It is fascinating, very easy to read and packed with practical advice.
References
American Academy of Sleep Medicine, 2013, ‘Sleep deprivation disrupts genes’, AASM, USA, viewed 10 May 2023, https://sleepeducation.org/sleep-deprivation-disrupts-genes/
DNAfit, 2023, ‘Are you genetically prone to stress and anxiety?’ DNAfit, United Kingdom, viewed 10 May 2023, https://www.dnafit.com/au/advice/stress-management/are-you-genetically-prone-to-stress-and-anxiety.asp
Eagle Natural Health, 2014, ‘Diet and lifestyle tips for genetic health’, Eagle Professional Natural Medicine, Australia.
John Hopkins Medicine, 2010, ‘Chronic stress may cause long-lasting epigenetic changes’, John Hopkins University, USA, viewed 10 May 2023, https://www.hopkinsmedicine.org/news/media/releases/chronic_stress_may_cause_long_lasting_epigenetic_changes
Mierziak J, Kostyn K, Boba A, Czemplik M, Kulma A, Wojtasik W, 2021, ‘Influence of the Bioactive Diet Components on the Gene Expression Regulation’, Nutrients, vol 20 no 13(11):3673.
Oxford Population Health, 2022, ‘Genetic study provides new evidence that alcohol accelerates biological ageing’, University of Oxford, United Kingdom, viewed 10 May 2023, https://www.ndph.ox.ac.uk/news/genetic-study-provides-new-evidence-that-alcohol-accelerates-biological-agin
Tobacco in Australia, 2021, ‘Genetic Influences on tobacco-caused disease’, Cancer Council Victoria, Australia, viewed 10 May 2023, https://www.tobaccoinaustralia.org.au/chapter-3-health-effects/3-24-genetic-influences-on-tobacco-caused-disease
UCLA Health, 2016, ‘Overcoming bad genes’, UCLA Health, USA, viewed 10 May 2023, https://www.uclahealth.org/news/overcoming-bad-genes