Better Nutrition July 2020

Researchers say that sleep deprivation
affects gene expression in the nervous
system, especially on genes related to
neuronal plasticity, brain function, and
cognition. But skimping on sleep also
increases inflammation and impacts
the expression of stress-related genes.
So make sure you’re getting plenty
of shut-eye every night. If you struggle
with sleep, try valerian, passionflower,
or melatonin.
Be Active
Our genes evolved with the expectation
of a certain level of physical activity
required for normal gene expression.
When we’re sedentary, we impact gene
expression and increase the risk of
disease. Research shows exercise changes
the shape and functioning of our genes.
In one study, 117 genes were expressed
differently in the brains of animals that
began a program of running. Another
study found that physical exercise changed
the DNA in muscle cells, impacting genes
that play a role in energy metabolism,
insulin response, and inflammation
in muscles. And other research shows
exercise promotes gene expression of
feel-good chemicals in the brain.
What you do isn’t as important as
how often you do it—regular activity is
key. Work daily movement into your life.
Schedule walk-and-talks instead of lunch
meetings, park at the far end of the lot,
get up from your desk job every few
hours and run up and down the stairs, do
jumping jacks while you’re watching TV.
Chill Out
Chronic tension and anxiety increase
levels of stress hormones, which can
cause changes in the brain’s DNA. In one
study, these changes were most closely
associated with genes related to mental
issues, such as depression, schizophrenia,
and autism spectrum disorder. Similar
DNA changes have been seen in the
brains of clinically depressed people
who committed suicide. Other research
shows that stress impacts genes that
regulate inflammation, and mindfulness
meditation techniques can turn down the
expression of pro-inflammatory genes.
If you’re a stress case, try a simple
morning meditation, starting a yoga
class with friends, and/or breathing
deeper in tense situations. Lemon balm,
omega-3 fatty acids, ashwagandha, and
L-theanine supplements also all have
proven stress-relieving benefits.
Eat Less
Minimizing daily caloric intake—while
still getting adequate amounts of vitamins,
minerals, and other nutrients—has
been shown to reduce DNA damage,
enhance DNA repair, delay the effects of
aging, and lower the risk of disease. And
the reason is pretty simple. The body’s
normal process of breaking down foods
forms free radicals, so if you eat less food,
fewer free radicals are being produced,
and there’s less risk for DNA damage.
Most studies focus on the impact of
lowering calories by about 30 percent—
easier that you might think. If you’re
currently eating around 2,000 calories
a day, skip that Big Mac and fries (880
calories) or your morning Starbucks
muffin and latte (650 calories).
Photo: adobestock.com
Minimize Starches
Our bodies were designed to eat nonstarchy
fruits and vegetables (such as
berries and leafy greens), along with lean
meat and unprocessed fats. Our current
diet, high in refined carbs and sugars,
makes the genes involved in the development
of inflammatory compounds work
overtime. And genes involved in type 2
diabetes, cardiovascular disease, Alzheimer’s
disease, and some forms of cancer
are activated by a carbohydrate-rich diet.
Some studies on genetic research
show that a diet made up of one-third
protein, one-third fat, and one-third
carbohydrates reduces the risk of disease.
To protect your DNA, balance your diet
between lean protein, unprocessed fats,
and non-starchy fruits and vegetables.
Some suggestions: a cup of oatmeal
topped with a tablespoon of almonds;
a handful of blueberries and a scoop of
protein powder; a tuna sandwich and an
apple; or a serving of salmon with half a
cup of beans and a big salad with olive oil.
JULY 2020 • 19