Simple actions that affect how our genes translate into health.
You’ve likely heard that your genes affect your health, but researchers increasingly understand that DNA is not destiny. Bottom Line Health spoke with Dr. Ben Lynch, author of Dirty Genes, about how we can take simple actions that affect how our genes translate into health.
Every person has about 10 million genetic variations called single-nucleotide polymorphisms (SNP). Most of them don’t have much of an effect. But there are key SNPs in seven genes that are most likely to affect your health. (Take the quiz to the right to see which of your genes might be affected.)
Genes with SNPs, which Dr. Lynch calls dirty genes, come in two varieties: Those that are born dirty and those that just act dirty due to lifestyle factors including medications, poor diet, lack of exercise, exposure to toxins, and stress. Both can be cleaned up with simple steps that will improve your mental and physical health.
This gene initiates your ability to methylate, a process that affects your stress response, inflammation, brain chemistry, energy production, immune response, detoxification, antioxidant production, cell repair, and genetic expression.
When MTHFR is dirty, you can experience depression, anxiety, autoimmunity, migraines, and cardiovascular conditions. Other signs you may have a dirty MTHFR gene include having hypothyroidism or a low white blood count, experiencing strong effects from nitrous oxide, having trouble tolerating alcohol, and feeling better after eating leafy greens.
Some specific tips to support this gene:
SNPs in this gene help determine whether you are focused or laid back and calm. COMPT affects mood, focus, and how the body handles estrogen.
When COMPT is dirty, it can lead to irritability, insomnia, anxiety, fibroids, migraines, impatience, and vulnerability to addictions.
If your COMPT is fast:
When this gene is dirty, it affects your response to the histamine that lurks in foods and beverages and that is produced by some gut bacteria. It can lead to food sensitivities, leaky gut syndrome, allergic reaction, and autoimmunity. To support DAO, try these steps:
This gene helps govern levels of dopamine, norepinephrine, and serotonin. When affected by a SNP, it can lead to energy, self-confidence, and productivity, but it can also cause mood swings, carb cravings, irritability, headaches, insomnia, and addictions.
Be aware of the tryptophan steal. Do you notice that you crave sugar and carbs when stressed? When you are calm and your body is healthy, tryptophan goes toward making serotonin, the feel-good brain chemical. But if you are stressed out or inflamed, more tryptophan goes to making quinolinic acid, a substance that is bad for your brain. Stress, therefore, steals your tryptophan and makes you crave carbs. To protect your tryptophan, identify your stressors and reduces body inflammation.
Eat balanced meals to keep your neurotransmitters balanced. Have protein, healthy carbs and healthy fats every time you eat. Eat tryptophan-rich foods at dinner to boost serotonin and melatonin. If you find yourself in a stressful situation, excuse yourself to take a break.
This gene affects your body’s ability to rid itself of chemicals. When it’s dirty, it can lead to super sensitivity to harmful chemicals and a higher risk of DNA damage, but it can also improve your response to chemotherapy. Some supportive tips:
This gene affects your production of nitric oxide, which affects heart health, blood flow, and blood vessel formation. When dirty, it can decrease blood vessel formation and cause headaches, high blood pressure, vulnerability to heart disease, and dementia. Alzheimer’s disease is one of the main disorders associated with a dirty NOS3. To support this gene:
The gene affects your body’s ability to produce phosphatidylcholine. When dirty, it can support methylation and improve the response to chemotherapy, but also increase the risk of gallbladder disorders, small intestine bacterial overgrowth, cell membrane weakness, and muscle pain. To support PEMT:
No matter which genes you’re targeting, there are some overall recommendations to help everyone feel their best. They start with eating right. Avoiding processed foods and getting plenty of plant-based whole foods is good for everyone.
Learn the difference between cravings and hunger. Ask yourself,” Do I need to eat or do I just want to?” Don’t eat if you’re not hungry. If you give in to a craving, just move on and make a healthier choice with the next bite. Don’t dwell on regret or guilt.
Plan your meals. Think about what you need to eat to feel your best, and then track your food intake and any symptoms so you understand how different foods make you feel. For some people, fermented foods are gut healthy, but for someone with a dirty DAO gene, they can cause problems.
Fast for 12 to 16 hours each day.
Eat organic foods, and filter your water for drinking, cooking, and bathing. Avoid household and garden chemicals. Avoid plastic food containers as well as nonstick cookware. Skip the air fresheners and scented products. If something is clean, it shouldn’t have a smell.
Make deep restful sleep a priority. Go to bed by 10:30 and get up seven to eight hours later.
Avoid screens in the hour before bed, and don’t eat within three hours of bedtime, unless you have a fast MAOA. If you do, have a small snack before bed. Don’t drink any caffeine after 2 p.m. Block artificial light.
Get outside every day. In the summer, spend 15 minutes outside with exposed skin and no sunscreen. If you’re going to be in the sun for more than 15 minutes, do use sunscreen.
Do a simple stretching routine daily. Breathe deeply.
Get the right amount of exercise for your body. Don’t exhaust yourself, and don’t overdo it.
