How To Change Our Genes With Epigenetics
Epigenetics is the study of how one’s behavior and environment can influence gene function. This biological field examines the regulation of gene expression through mechanisms such as protein production and the placement of chemical ‘caps’ on DNA that prevent it from being read. Lifestyle and health alterations can positively or negatively impact these epigenetic processes.
Concerns about inheriting familial health conditions are common, but epigenetics provides a silver lining. While genetics plays a role in our predisposition to certain health issues, epigenetic changes, which can influence the rate of aging, are modifiable. Epigenetic modifications can be harnessed to maintain youthfulness and health.
Epigenetic testing evaluates genetic changes that do not alter the DNA sequence. These changes can reveal one’s biological age and disease susceptibility. Fortunately, these epigenetic markers can be tracked and altered through blood or saliva tests, offering insights into one’s health and potential lifespan.
Determining biological age involves studying the epigenome, which interacts with DNA to regulate its functions. The epigenome marks the DNA, affecting how it is read without changing the sequence itself. This process, known as methylation, can give us clues about our genetic age.
The relationship between the epigenome and DNA is akin to following a recipe from a manual. For instance, to produce fingernails, cells consult the DNA for instructions. While the ‘ingredients’ remain constant, the ‘recipe’—the epigenetic marks—evolves over time, altering how cells interpret and utilize the DNA instructions. These epigenetic adjustments can be inherited and are also influenced by environmental and lifestyle factors, such as exposure to pollutants or changes in diet and exercise.
One example of epigenetic regulation is DNA methylation, which involves adding a methyl group to DNA, potentially inhibiting gene expression. Histones, proteins around which DNA winds, also play a part. If they bind too tightly, they can prevent DNA from being read, and adjusting this tightness can make genes more or less accessible.
What is epigenetic therapy?
Many illnesses such as cancer, diabetes, or heart disease are influenced by epigenetics. As such epigenetic therapy can help to reduce the risk of such conditions.
Epigenetic therapy is gaining traction for treating conditions influenced by epigenetics, such as cancer, diabetes, and heart disease. It aims to modify the epigenetic landscape to bolster the body’s antitumor mechanisms or revert cells to a non-cancerous state.
What is Epigenetic Coaching?
Epigenetic coaching involves teaching individuals how to influence gene expression through lifestyle adjustments. The case of honeybees exemplifies this: despite genetic uniformity, differences in diet and environment can lead to varied abilities among worker bees, even determining which bee becomes the queen with a significantly extended lifespan.
Similarly, by managing lifestyle factors such as sleep, diet, and detoxification, humans can potentially mitigate various health risks and promote a longer, healthier life.
Meditation’s Impact on Epigenetics
The transformative power of meditation extends beyond mental focus and well-being to actual changes in brain structure and genetic function.
In a ground-breaking 2012 study, Harvard neuroscientist Gaelle Desbordes utilized MRI technology to visualize the brain’s activity during meditation. Her findings indicated significant functional changes in areas related to focus, bodily awareness, memory, emotion regulation, and communication, as revealed by comparing scans taken before and after the meditation sessions.
Remarkably, a mere 15 minutes of daily meditation can influence cellular functions. A 2017 Harvard Medical School study demonstrated that individuals who practiced meditation for 15 minutes each day over eight weeks experienced genetic alterations in 172 genes governing inflammation, circadian rhythms, and glucose metabolism, culminating in reduced blood pressure.
Longevity and Meditation
Research at Harvard has delved into the relationship between meditation and cellular aging indicators. Scientists measured telomeres, which are the protective ends of DNA strands, and the enzyme telomerase, which helps maintain these protective ends. Enhanced telomerase activity and elongated telomeres correlate with increased cellular regeneration capabilities, potentially extending lifespan. As telomeres shorten with age, the protective capacity diminishes. However, this study found that meditation practitioners exhibited lengthened telomeres, unlike the control group whose telomeres did not change.
Elissa Epel, Ph.D., from UCSF’s Department of Psychiatry, has linked shorter telomeres with chronic stress and depression, noting that telomere length influences the functioning of the immune and cardiovascular systems, with shorter telomeres being associated with accelerated aging and disease susceptibility.
Meditation and Molecular Reactions
Beyond relaxation, mind-body interventions (MBIs) like meditation, yoga, and Tai Chi can reverse detrimental DNA reactions that contribute to poor health and depression. A comprehensive review by Coventry and Radboud universities, published in ‘Frontiers in Immunology,’ analyzed a decade’s worth of research on the gene-behavior relationship affected by various MBIs. The synthesis of 18 studies with 846 participants over 11 years highlighted a consistent pattern of molecular changes that improve mental and physical health through MBIs.
These interventions impact gene expression—the process by which genes are activated to produce proteins that affect the body’s, brain’s, and immune system’s biological constitution. Stress events activate the sympathetic nervous system, increasing nuclear factor kappa B (NF-kB) production, which in turn promotes the production of cytokines that induce cellular inflammation. While this response is beneficial in acute fight-or-flight situations, chronic activation can lead to health issues like cancer, aging, and psychiatric conditions.
Conversely, MBI practitioners experience reduced NF-kB and cytokine production, reversing the pro-inflammatory gene expression pattern and decreasing the risk of related diseases. Historically, the fight-or-flight response was crucial for human survival against infections from physical wounds. In modern times, with prevalent psychological stress, persistent inflammatory gene expression can lead to long-term health problems.
Mind-body interventions leave a ‘molecular signature’ that counters stress-related effects on the body by altering gene expression. These changes start at the molecular level, influencing genetic activity to promote well-being. While further research is necessary to deepen our understanding and compare these effects with other health interventions like exercise or nutrition, this body of work lays the groundwork for future explorations into the benefits of popular mind-body practices.
Read more about meditation for brain and physical health
My Story
I started meditating on August 26th 2018 after purchasing the books below by Joe Dispenza.
Breaking the Habit of Being Yourself: How to Lose Your Mind and Create a New One
You Are the Placebo: Making Your Mind Matter
Becoming Supernatural: How Common People are Doing the Uncommon – this book comes with a meditation recommended for each chapter. I read the first chapter on the 26th, and purchased the first meditation from Joe’s website – Tuning into New Potentials (Not an affiliate link). I did this meditation for 30 days morning and evening and noticed a whole lot of changes inside myself. I was calmer more optimistic slept well at night. I seem to be in the right place at the right time for my business 😊.
Then I bought the next three meditations as per the chapters
Blessing of the energy centers one two and three. (Not an affiliate link).
I saw a huge shift inside of me. I became a happier person, I laughed a lot for silly reasons. After about six months of meditating every day I experienced a lot of peace inside, less frustration or impatience.
Now after five years of meditating almost every day and attending a week-long retreat, I feel full of energy and can take on the challenges and hiccups of life.
I have made great friends, and improved relationships. Adrian who is the co-founder of this business is someone I met during a group meditation meetup and we have become great friends! 😃.
Joe’s meditations are backed by science. He collaborates with different Universities to study the impact of meditation on the brain and body. And the impact of meditations down to our cells and telomeres. https://drjoedispenza.com/scientific-research
I am looking forward to many more years of a happy fun and joy-filled life thanks to my meditations. 😃
