Have you ever wondered about the adage “ Do not look the gift horse in the mouth“ ? We know that it means not to criticise a gift ,irrespective of whether you like it or not. Regarding the Etymology of this idiom , it probably stems from the practice of determining a horse's age from looking at its teeth. In fact it is a common practice to determine the age of domesticated animals like horses , cows or donkeys by inspecting the teeth. Same way the age of a tree can be determined by inspecting the annular growth rings .
So can we really measure our age ? It seems we can determine our “biological’ age by DNA testing . Scientists look at specific patterns of chemical modifications, called DNA methylation, in your genetic code. These patterns change as you age.By comparing your DNA's methylation patterns to a reference set, scientists can create a kind of "biological clock" that estimates how old your body seems to be physiologically, regardless of your actual chronological age. This gives a more personalised measure of ageing, considering factors like genetics, environment, and lifestyle, basically a physical metric of our proximity to death, as opposed to chronological age.
Driven by curiosity I started reading about Epigenetics which is the study of changes in gene activity that don't involve alterations to the underlying DNA sequence. Imagine your DNA as a library of instructions for building and maintaining your body. Epigenetic modifications act like bookmarks, influencing which pages (or genes) are read or ignored. These modifications, influenced by factors like environment and lifestyle, determine how genes are expressed. In essence, epigenetics explores how external influences can shape the reading and interpretation of the genetic script, playing a crucial role in health, development, and even the passing on of traits across generations.
The choices we make in our daily lives can leave lasting marks on our epigenetic landscape, influencing gene expression and potentially impacting our health. Here are some key lifestyle factors that can affect epigenetics:
- Diet and Nutrition: Certain nutrients in our diet, such as folate, B vitamins, and other methyl donors, play a crucial role in DNA "methylation" processes. On the other hand, "histone acetylation" , another epigenetic modification, is influenced by dietary factors like antioxidants.Bottom line is - a balanced and nutrient-rich diet can contribute to a favourable epigenetic profile.
- Physical Activity: Exercise has been associated with changes in histone modifications and DNA methylation patterns. Regular physical activity can positively influence the expression of genes related to metabolism, inflammation, and overall health. The effects of exercise on the genome underscore the importance of an active lifestyle in promoting well-being. Yoga, with its holistic approach to well-being, emerges as a gift to our genetic symphony. Through the integration of mindful movement, breathwork, and meditation, yoga appears to sculpt the epigenetic landscape in ways that promote health, reduce stress, and potentially slow down the ageing process.
- Stress and Mental Health: Chronic stress can lead to increased DNA methylation, particularly in genes related to the stress response. Practices such as mindfulness meditation and stress reduction techniques have been shown to reverse some of these stress-induced epigenetic changes, promoting mental well-being.The brain's ability to reorganize and form new connections, known as neuroplasticity, is a fundamental aspect of learning and memory. Meditation has been linked to changes in gene expression that support neuroplasticity. By encouraging the brain to adapt and evolve, meditation may contribute to cognitive well-being and mental resilience through epigenetic mechanisms.
- Environmental Exposures: Exposure to environmental pollutants and toxins can induce epigenetic changes. Certain chemicals may disrupt normal epigenetic patterns, potentially contributing to health issues. Minimising exposure to such environmental factors is essential for maintaining a healthy epigenetic profile.
- Sleep Patterns: Disruptions in circadian rhythms, often caused by irregular sleep patterns or shift work, can impact epigenetic regulation. Adequate and regular sleep is crucial for maintaining proper circadian rhythms and supporting overall health. Younger generation with their social media and internet addiction should particularly take a note of this factor.
- Social Interactions and Relationships: Positive social interactions and strong relationships are associated with increased levels of oxytocin, a hormone that can influence epigenetic changes. Social support and a sense of connection may contribute to a more favourable epigenetic environment.Compassion and empathy have been associated with reduced stress levels. Engaging in compassionate behaviours, whether directed toward oneself or others, may contribute to a more relaxed physiological state, potentially mitigating the detrimental effects of chronic stress on telomeres.
- Ageing: While ageing itself is not a lifestyle factor, the rate of ageing can be influenced by lifestyle choices. Telomeres are repetitive DNA sequences located at the ends of linear chromosomes in the cells. They serve as protective caps, similar to the plastic tips on shoelaces, preventing the ends of chromosomes from deteriorating and sticking together. The primary function of telomeres is to maintain the structural integrity of chromosomes during cell division. With each cell division, however, telomeres naturally shorten. This inherent process is a fundamental aspect of cellular ageing. Lifestyle choices wield a significant influence on telomere length. Chronic stress, poor nutrition, lack of exercise, and exposure to environmental toxins can accelerate telomere shortening. Conversely, a healthy lifestyle, characterised by regular physical activity, a balanced diet, and stress management, may help preserve telomere length.
Understanding the impact of these lifestyle factors on epigenetics highlights the dynamic nature of our genetic regulation. By making informed choices in our daily lives, we have the potential to positively influence our epigenetic landscape and contribute to long-term health and well-being .
On the sidelines , I strongly recommend watching Netflix's new food show "You Are What You Eat: A Twin Experiment" . They studied 22 pairs of identical twins and the effects of their dietary habits over the course of eight weeks. One twin was instructed to follow a strict plant-based diet (free of any meat, seafood, eggs and dairy), while the other followed an omnivore diet (including plants, meat and animal products).
“Although it’s well-known that eating less meat improves cardiovascular health, diet studies are often hampered by factors such as genetic differences, upbringing and lifestyle choices,” the study explained. “By studying identical twins, however, the researchers were able to control for genetics and limit the other factors, as the twins grew up in the same households and reported similar lifestyles. I found the series little preachy and biased but I learnt a lot from it . In fact it prompted me to write this blog as they conduct various genetic tests . And what did they find out ? I think you should watch the series !
