For decades we think our genes were an inevitable sentence. However, the science of Epigenetics The paradigm came to change: it is not just the genes we inherit, but how they express themselves. That is, what genes are “lit” or “turn off” depending on environmental, emotional and above all, nutritional factors.
What is epigenetics?
Epigenetics study the mechanisms that regulate gene expression without modifying the DNA sequence. Imagine DNA as a piano: genes are the keys, but the epigenetics is the pianist who decides what keys to touch and which ones to leave silently. That “score” that the pianist follows is influenced by what we eat, how we sleep, the stress we live or the environment we inhabit.
These processes can activate genes that favor longevity, cell reparation and anti -inflammation; or activate pro -inflammatory and predisposing genes to diseases.
Foods as biological signals
Far from being just “fuel”, food is Biological information molecules That the body interprets as messages. Some nutrients and bioactive compounds have a demonstrated epigenetic capacity, acting as switches that regulate gene expression:
Folate, vitamin B12, hill and betaine: Essential for DNA methylation. They are present in green leafy vegetables, legumes, eggs and integral cereals.
Polyphenols (Resveratrol, Curcumin, catechins): Present in foods such as red wine, turmeric, green tea and red fruits. They act as epigenetic modulators with antioxidant, anti -inflammatory and antitumor effects.
Omega-3 fatty acids: present in fatty fish, walnuts and linen seeds. They influence the expression of genes related to inflammation and cardiovascular health.
Prebiotic fiber: When fermented by the intestinal microbiota produces Short chain fatty acids (such as butyrate), which directly modulate the activity of histones, promoting a protective epigenetic profile.
Microhabites, macrotransformations
You do not need an extreme change to generate impact:
- Incorporate More plant variety: Fiber diversity feeds different types of bacteria, which amplifies epigenetic benefits.
- I chose food Natural fermented that nourish your microbiota with live bacteria.
- Avoid the sugar, ultraprocessed and preservativesthat negatively alter genetic expression.
- I slept well and reduced stress: the axis intestine-corebro It also responds to epigenetic signals.
- Practices such as meditation or walking barefoot on Earth (Grounding) have a direct impact on immune system and metabolism genes.
The Epigenetics gives us hope: We are not victims of our genes, but protagonists of their expression.
Do you want to learn how to design a lifestyle that activates the best of your biology? @shantinutrition
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