Hey there! Have you ever wondered how your daily choices affect your genes? As a dietitian, I love explaining how the food you eat and how you live can make a real difference in your health. Today, we’ll explore something super exciting called genetic editing, and learn how you can take better care of your genes.
What is Genetic Editing?
Think of your genes as an instruction book for your body. Scientists have figured out how to edit these instructions using amazing tools like CRISPR (pronounced “crisper”). It’s kind of like having a really precise pair of scissors that can cut and fix specific parts of your genes. Pretty cool, right?
Why Should You Care About Genetic Editing?
Doctors and scientists are using genetic editing to help fight diseases in ways we never could before. They’re working on:
- New treatments for cancer
- Ways to fix genes that cause diseases
- Special nutrition plans based on your unique genes
This technology allows scientists to alter your genes; however, it’s still hard to limit the effects of these alterations to only one type of cell. This means there is the risk of large masses of cells, tissues, or even entire organ systems being affected by such editing. Not good!
The Research
However new research by a team of US scientists may help control gene expression. These researchers discovered thousands of DNA switches called cis-regulatory elements (CREs) that could activate genes in certain parts of the body like your brain, blood, or liver — without activating the same genes in other parts of the body. This means that only certain types of cells in a single location would be affected instead of all cells throughout your body.
While more research needs to be done before this technology can be used with humans, its potential to benefit mankind is great. Genetic expression plays a key role in all areas of your life. Although the ability to switch genes on and off is a ways off, the good news is there are a lot of things that you can do right now that can naturally regulate gene expression.
How Your Daily Choices Affect Your Genes
Here’s something amazing – you don’t need to be a scientist doing genetic editing to influence your genes! The choices you make every day can turn genes on or off, kind of like flipping light switches. Let’s look at how you can do this.
Food Power
Your food choices can talk to your genes! Research has shown that what you eat is a big factor in genetic expression. For example, a plant-based diet may help activate the genes that help get rid of cellular junk and improve energy, and communication between your cells.
Some foods that are especially good for your genes include:
- Dark leafy greens like spinach
- Colorful berries
- Fish like salmon
- Nuts and seeds
- Whole grains
Try eating more plants and less processed food. The Mediterranean diet (vegetables, fruits, whole grains, and healthy fats) is great for your genes.
Moving Your Body
Exercise isn’t just good for your muscles – it’s great for your genes too! Exercise can help trigger your survival genes which may lead to a longer, improved quality of life by increasing the production of muscle, bone, organ, and brain tissue.
When you exercise:
- Your body turns on genes that help burn energy better
- You reduce inflammation
- Your cells get better at making energy
- Your body gets better at using insulin
Try moving your body for about 30 minutes, five days a week. This could be walking, dancing, swimming, or whatever you enjoy!
Fasting
Fasting triggers something called autophagy which is a natural process your body uses to eliminate wastes that build up over time as a result of cellular production. High levels of cellular junk in your body may lead to something like decreased organ function to accelerated cognitive decline.
Fasting for 24 -48 hours or even daily intermittent fasting can trigger autophagy which is a very effective way to maintain healthy aging. We all want to age gracefully, right?
The Power of Sleep
Getting good sleep is like pressing the reset button for your genes. When you don’t get enough sleep, genetic expression in the brain may be adversely impacted which may accelerate cognitive decline. Deep sleep regularly can reverse this decline and improve your brain health.
When you sleep well:
- Your body repairs itself
- Your immune system gets stronger
- Your brain works better
- Your metabolism stays healthy
Try to get 7-9 hours of sleep each night. Going to bed and waking up at the same time helps too.
Managing Stress
Too much stress can make your genes act up. Chronic stress may decrease DNA which may change your body on a cellular level. This may seriously impact your health — and not in a good way!
Here are some simple ways to stay calm:
- Take deep breaths when you feel stressed
- Spend time in nature
- Try meditation (even 5 minutes helps!)
- Hang out with friends and family
- Do things you enjoy
By actively controlling your stress through activities like meditation, yoga, mindfulness, and relaxation, you can help protect your genes.
Your Environment Matters
The world around you affects your genes too. Here are some easy ways to create a healthier environment:
- Use natural cleaning products
- Choose fresh, whole foods when possible
- Drink filtered water
- Open windows for fresh air
- Spend time outdoors
Simple Steps to Take Care of Your Genes
Every Day:
- Eat lots of colorful fruits and vegetables
- Move your body in ways you enjoy
- Take quiet time to relax
- Get enough sleep
- Drink plenty of water
- Spend time with people you care about
Over Time:
- Slowly add more healthy foods to your meals
- Build up your exercise routine bit by bit
- Create a relaxing bedtime routine
- Find stress-relief activities you enjoy
What’s Next for Genetic Health?
Scientists are making amazing discoveries about genetic editing every day. While they work on developing new treatments, you have the power to help your genes work their best right now. Every healthy choice you make is a step toward better health!
Want to start taking better care of your genes? Pick one small change to try today. For example, you could add an extra vegetable to dinner or go for a short walk. Small steps lead to big results!
Working with a registered dietitian can help you realize your goals for better health. If nutrition counseling is something you’re considering, then let’s talk. I’d love to work with you to help make 2025 your best year yet!
***Disclaimer: This post is for informational purposes only and should not be construed as medical advice***
