Can our habits even change our genes? Let's learn about epigenetics in a simple way!

You've probably heard that our genes influence how we get sick and how we look. That's true. But did you know that we can also change the way these genes work through things like our lifestyle, what we eat, and the environment we live in? Those are the things we're talking about under this topic called Epigenetics . Although this is a relatively new topic, it's very important to our health, so let's talk about it.

So what exactly is this (Epigenetics)?

Simply put, epigenetics is the study of how our genes are affected by our environment and the things we do . We usually think of genes as something we can't control, something we inherit from our parents. In fact, many things, such as the color of our eyes and the likelihood of developing certain diseases, are determined by these genes from the moment we are born. So you might think that genes are something that cannot be changed, set in stone. But imagine if we could change the way these genes work and improve our health ? Scientists are researching epigenetics with that hope in mind. That's why this topic, epigenetics, has become something that many people like you are interested in learning about. Epigenetics is a relatively new field of study. It looks at how certain chemicals inside the cells of our body control the way our genes work. Scientists call these chemicals 'epigenetic marks' or 'chemical signatures' . Sometimes these chemical marks help our bodies to be stronger and more resistant to disease. But sometimes they can harm our health. If you break down the word 'epigenetics', there are two parts: 'epi' and 'genetics'. 'Epi' is Greek for 'on top, outside, around'. 'Genetics' is about genes, that is, the thousands of pieces of DNA (Deoxyribonucleic Acid) that make you unique. So, when we talk about 'epigenetics', we are talking about everything around your genes. Scientists are looking at the chemicals that literally sit on your genes and act on them. They also pay attention to things we can observe in our daily lives, such as the food we eat, the amount of exercise we do, and the care we received as children.

How does our environment and the choices we make affect this?

Scientists have long known that our environment and our personal behaviors shape our health. For example, consider:

• Exposure to certain toxins increases the risk of developing cancer .
• Air pollution can cause diseases like asthma .
• Exercise strengthens your heart .
• Eating nutritious food is very good for your brain and body .

So, your health and longevity are not just a result of your genes or nature. There are many other things that affect this, do you understand?

First, let's learn a little about genes and DNA, shall we?

Genes are the basic units of DNA. Your entire DNA sequence is often compared to a gardening book or instruction manual. That's because DNA provides the instructions that every cell in your body needs to function normally. Your cells read this DNA to know what to do and how to do it.

Then what is a gene?

There are trillions of cells in your body at any given time. These cells are constantly dividing to make new cells (make copies of themselves) to replace the ones that die. That's because the same cells don't have to last your entire life - they die, and new ones are made. This is a normal process in your body. These trillions of cells rely on your DNA to know how to grow, when to make copies, and when to stop dividing.

How do cells use this DNA?

Every cell in the body does its job. To do that, they read specific parts of your DNA. Those parts are called your individual genes. You can think of these genes as chapters in an instruction manual, or as recipes in a cooking book. Genes are the little pieces of information that come together to make up your entire set of genes, or genome . But not every cell reads the entire set of instructions (your entire DNA sequence, or genome). That's because not every cell needs the entire set of instructions - they just need certain parts. Cells have specific jobs in the body, and they just need to do their specific jobs. Think of it this way: when you're making a cake, you don't need a recipe for tomato sauce. You just need the recipe for what you're making.

So what is this epigenome?

Your epigenome is all of your genes and everything that regulates how you use them . The important thing is that your epigenome is dynamic . It changes over time. This can be good or bad. Good because things like nutritious food, exercise, and moderate levels of stress can lead to epigenetic changes that are beneficial to health. But things like processed foods, smoking, and excessive stress can lead to epigenetic changes that are harmful to health. So, what affects your epigenome? What can you do about it? There's actually a lot we don't know yet. But the evidence suggests that the things we put into our bodies and the way we interact with the world around us can have a profound impact on our epigenome.While we can't always control these things, sometimes we can manage them - that's a lot better than what we can say about the genes we inherit, right?

What diseases are linked to epigenetics?

Scientists are still studying how epigenetic changes affect our bodies and the development of disease. They also believe that certain physical changes and disease conditions can also cause changes in your epigenome. Recent research suggests that epigenetic changes are linked to:

• How your body's metabolism works.
• The aging process and diseases associated with aging .
• Diseases that affect your brain, such as Parkinson's disease , Alzheimer's disease , and syndromes that cause intellectual disability .
• To develop cancer .
• Substance use disorders .
• Inflammation and related conditions such as asthma and autoimmune diseases .

As research continues, scientists hope to:

• Gain new understanding of how epigenetic changes cause or are linked to various disease conditions.
• Learn what we can do in our daily lives to reduce the risk of certain diseases.
• Develop new disease treatments that target the epigenome.

What can actually change our epigenome?

Your epigenome is shaped by countless forces. Some of them start influencing you before you're even born. Here are a few examples:

• The food your mother ate while she was carrying you in her womb (pregnancy diet) .
• Your mother's overall health and mental well-being during pregnancy .
• The nutrition you received as a baby and young child .
• Adverse childhood experiences .
• The learning experiences you had as a child and the interactions you had with adults .
• Exposure to toxins such as air pollution, diesel fumes, and cigarette smoke .
• Exposure to chemicals such as plastics, BPA, and heavy metals like lead or cadmium.
• Use of certain prescription medications .
• Use of alcohol, tobacco and other recreational drugs .
• The food you eat as an adult .
• Your level of physical activity .
• The level of stress in your daily life .
• Your relationships and social interactions .
• The community you live in and the support you receive (or don't receive) from it .
• Access to health services and resources to support your health needs .

How do these changes happen?

Scientists are still figuring out how these exposures and experiences cause changes in your cells. In general, these factors create epigenetic marks on your DNA, which affect the way your cells function. For example, epigenetic marks can prevent cells from reading certain parts of your genome. That is, a gene that is supposed to be active is silenced, or turned off. As a result, your cells can't read those genes (recipes), and they can't do some of the things they need to keep you healthy, like stop cancer cells from growing. Some harmful epigenetic changes are short-term and can be reversed. But others last a long time, sometimes a lifetime.

Can these changes be for the better?

Yes, absolutely. Epigenetic marks can be beneficial, or even protective. For example, giving a baby plenty of opportunities to learn can lead to positive epigenetic changes that support their mental and physical health for years to come . You can't choose the genes you inherit from your parents. And you can't control much of the world around you. But being aware of all these factors that 'nourish' you - and your children - can help you do everything you can to create a healthy epigenome.

Can we positively influence our epigenome? Yes! How?

Yes, it definitely can. While there's no single definitive roadmap for how to do it, scientists believe that some of the decisions we make can support positive epigenetic changes and reduce the risk of negative changes. Here are some tips to help:

• Eat nutritious foods. You can seek help from a nutritionist to create a meal plan that suits your health needs and lifestyle.
• Add physical activity to your day.Before starting a new exercise plan, be sure to talk to your doctor. They will tell you what exercises are safe for you.
• Limit alcohol and stop using tobacco products completely.
• Try to relax as much as possible to manage stress.

These are all things you can do for yourself. However, research shows that our epigenome is most susceptible to changes in the first few years of life . So, if you are a parent or caregiver, it is very important to pay attention to these things:

• Make sure your child is getting the right nutrition. You can ask your pediatrician for advice on how to do this.
• Provide your child with opportunities to learn from an early age. This could include giving them toys that help them learn and remember, talking to them, reading books, and teaching them new words.
• Create an environment around your child where they feel comfortable, safe, and surrounded by loving, supportive people.
• If you are facing challenges like food insecurity, housing insecurity, or domestic abuse, seek help from a doctor. They can help you find the resources you need to protect yourself and your children and get support.

Finally, things we need to remember (Take-Home Message)

If the concept of epigenetics sounds strange and a bit scary to you, you're not alone. Thinking about what's going on inside our bodies can be both exciting and sometimes overwhelming. It can also feel like we're helpless and powerless. It feels like so many things are out of our control. But epigenetics gives us hope that we can have some influence over the internal processes of our bodies .

Epigenetics is still relatively new compared to other fields of study. There is still a lot we don't know. But that just means there is so much more to discover! Your doctor can tell you more about how your genes and epigenome affect your health. He or she can also tell you where you can find more information.

So, simply put, our genes are just one part of our story. The way we live, the choices we make, the love and care we receive, all have a huge impact on how that story is written. That's the most valuable lesson that epigenetics teaches us.