Next time you are with a doctor that culprits your condition due to gene activity, run away and put your health in better hands because gene expression is influenced by many things, even by your thoughts and emotions, but most importantly by the diet. Certain foods can influence the expression of genes linked to diseases through a process called nutrigenomics.
Only a small fraction of diseases are purely genetic; the vast majority are influenced by lifestyle, diet, and environmental factors, including toxic metals, seed oils, fluoride, and some consumer products, that influence gene activity. These factors often work through epigenetic mechanisms (like DNA methylation or histone modification) or by triggering oxidative stress and inflammation, which affect gene regulation, promoting disease and accelerating aging.
This article is about Strategic Nutrition, the method I use to help people reverse their biological age with my coaching. I will talk about the foods that activate genes of disease and about vitamins and important nutrients to consume often because they regulate positively gene expression, and DNA health. Ensuring that every cell in the body replicates accurately is the primary focus for anyone aiming to reverse their biological age.
Some foods modify gene expression without changing the DNA sequence. They do this by:
Impacting microRNA production, which regulates protein synthesis from genes.
Adding or removing chemical groups (e.g., methyl groups) to DNA or histones, which can turn genes "on" or "off."
Causing oxidative Stress and Inflammation that activate genes associated with chronic diseases like cancer, diabetes, and heart disease.
By unbalancing hormonal pathways: Certain foods high in specific compounds (such as sugar, maltodextrin, or saturated fats) can disrupt hormonal regulation. These disruptions affect hormones like insulin and estrogen, which can, in turn, activate genes linked to metabolic or hormonal disorders, such as insulin resistance, obesity, and reproductive issues. Promoting conditions like type 2 diabetes, heart disease or infertility.
Foods That May Activate Disease-Associated Genes
Some nutrients are a must for the proper functioning of gene expression. Many diseases or conditions that make the body unattractive are due to expressing the wrong genes from the consumption of unhealthy foods or by improper gene expression due to deficiencies in some of the nutrients listed below. One of them is vitamin D, Calcitriol, which regulates the proper expression of around 1,000 genes with the help of zinc.
When there is a lack of Calcitriol and the genes are not properly controlled due to a deficiency, various physiological systems can be affected, leading to a wide range of health problems. Calcitriol, the active form of vitamin D, binds to the vitamin D receptor (VDR) in cells, influencing the expression of genes involved in processes like immune function, bone health, inflammation control, and cellular proliferation.
Vitamin D deficiency can lead to a host of diseases that some doctors try to control with toxic remedies, while the solution is only a couple of nutrients. Many doctor visits are due to conditions caused by nutrient deficiencies or excessive pollution in the body.
These factors debilitate the organism and make it vulnerable to external pathogens like viruses and bacteria—conditions the body can typically manage when in balance and supported by correct gene expression. I’ve written an ebook outlining the 7 main reasons why people get sick, and one of them is pollution. Many foods are pollution for your body that influence genes linked to disease, and here are some examples.
1. Sugar and Refined Carbohydrates
Mechanism: High sugar intake increases insulin resistance and inflammation, activating genes associated with type 2 diabetes and cardiovascular diseases.
Examples: Soda, candy, white bread, pastries.
2. Processed Meats
Mechanism: Contain nitrates and nitrites, which can form carcinogenic compounds. These can influence genes related to colorectal cancer.
Examples: Bacon, sausages, deli meats.
3. Trans Fats
Mechanism: Promote systemic inflammation, activating genes linked to heart disease and metabolic syndrome.
Examples: Hydrogenated oils, margarine, fried fast foods.
4. Alcohol
Mechanism: Excessive alcohol consumption increases oxidative stress and inflammation, influencing genes linked to liver disease and some cancers.
Examples: Beer, wine, spirits (when consumed in high amounts).
5. Foods High in Advanced Glycation End Products (AGEs)
Mechanism: AGEs trigger oxidative stress and inflammation, activating genes linked to aging and diabetes.
Examples: Grilled or fried meats, processed foods, and sugary snacks.
6. Highly Processed Foods
Mechanism: Contain additives, preservatives, and artificial flavors that may disrupt gut health and inflammatory pathways, activating disease-associated genes.
Examples: Packaged snacks, instant noodles, and ready-to-eat meals.
Nutrients Critical for Gene Activity
In addition to vitamin D, several essential nutrients play pivotal roles in regulating gene expression. These nutrients act as key modulators, influencing how genes are activated or suppressed, which directly impacts your overall health, longevity and physical apperance.
These effects occur through epigenetic mechanisms—processes that influence gene activity without changing the underlying DNA sequence. Examples include DNA methylation, histone modification, and the regulation of non-coding RNAs.
When the body is deficient in these vital nutrients, these regulatory processes can be disrupted, leading to improper gene activation or suppression. This imbalance may result in a host of issues, including chronic diseases, premature aging, and suboptimal health.
For instance, without sufficient levels of nutrients like vitamin D, the active form (Calcitriol) cannot bind to receptors in cells to control the expression of critical genes. This could impair functions like immune regulation, inflammation control and cellular repair, leading to disease.
Maintaining optimal nutrient levels isn’t just about avoiding deficiencies—it’s about empowering your body to regulate gene expression correctly. This ensures that cellular processes work harmoniously, supporting health, longevity, and resilience against disease.
The following are some of the nutrients that influence correct gene expression important to consume often from natural sources avoiding lab made vitamins and minerals for good health, beauty and longevity. Lab made nutrients not only can be harmful but the body poorly absorbs them because they are coming not from foods sources.
Vitamin D
Role in Gene Activity: Calcitriol, the active form of vitamin D, regulates the expression of around 1,000 genes involved in calcium metabolism, immune response, and cell growth. It works with zinc to ensure proper gene regulation.
Consequences of Deficiency:
Weak immune system, increasing vulnerability to infections.
Higher risk of chronic diseases like osteoporosis, cancer, and autoimmune disorders.
Sources: Sunlight, and supplementation.
Vitamin B12 and Folate
Role in Gene Activity: Both are essential for DNA methylation, a process that silences harmful genes and maintains genome stability. They also support DNA repair and the production of new cells.
Consequences of Deficiency:
Increased risk of anemia, fatigue, and neurological issues.
Disrupted gene regulation, leading to higher cancer risk.
Sources: Leafy greens, eggs, fish, meat, and beans.
Magnesium
Role in Gene Activity: Magnesium is a cofactor for over 300 enzymatic reactions, including those essential for DNA and RNA synthesis and stability. It also regulates inflammatory pathways.
Consequences of Deficiency:
Chronic inflammation, which can activate genes linked to cardiovascular disease and diabetes.
Impaired DNA repair and increased susceptibility to oxidative stress.
Sources: Nuts, seeds, whole grains, leafy green vegetables, and dark chocolate.
Omega-3 Fatty Acids
Role in Gene Activity: They regulate anti-inflammatory gene expression by interacting with nuclear receptors like PPARs, which help control metabolism and inflammation.
Consequences of Deficiency:
Overactive inflammatory responses, leading to arthritis, heart disease, and cognitive decline.
Impaired brain development and reduced mental clarity.
Sources: Fatty fish (e.g., salmon, sardines), flaxseeds, chia seeds, and walnuts.
Zinc
Role in Gene Activity: Zinc is crucial for stabilizing DNA and RNA and plays a role in immune gene expression. It supports cell division and repair.
Consequences of Deficiency:
Weak immune function and increased susceptibility to infections.
Impaired skin health, leading to slow wound healing and skin conditions like acne.
Sources: Shellfish, nuts, seeds, beef, and legumes.
Vitamin A
Role in Gene Activity: Vitamin A in its active form (retinoic acid) regulates genes involved in immune function, vision, and cell differentiation.
Consequences of Deficiency:
Vision problems, including night blindness.
Weakened immunity and improper epithelial cell development.
Sources: Carrots, sweet potatoes, spinach, and liver.
Vitamin E
Role in Gene Activity: Vitamin E acts as an antioxidant, protecting DNA from oxidative stress. It also regulates genes linked to immune and cardiovascular health.
Consequences of Deficiency:
Increased oxidative damage, leading to chronic diseases.
Impaired immune response.
Sources: Nuts, seeds, and spinach.
Choline
Role in Gene Activity: Choline is essential for DNA methylation and acetylcholine synthesis, supporting brain function and gene stability.
Consequences of Deficiency:
Liver dysfunction, memory problems, and developmental delays.
Disruption in genes regulating metabolism.
Sources: Eggs, and soybeans.
Selenium
Role in Gene Activity: This trace mineral influences genes related to antioxidant defenses and thyroid hormone regulation.
Consequences of Deficiency:
Increased oxidative stress and susceptibility to infections.
Impaired thyroid function.
Sources: Brazil nuts, seafood, and whole grains.
Iron
Role in Gene Activity: Iron supports oxygen transport and regulates genes involved in energy metabolism and immune function.
Consequences of Deficiency:
Anemia, fatigue, and weakened immune response.
Cognitive decline due to insufficient oxygen supply to the brain.
Sources: Red meat, spinach, and lentils.
Copper
Role in Gene Activity: Copper is essential for enzymes involved in antioxidant pathways and connective tissue formation, regulating gene expression for energy production.
Consequences of Deficiency:
Anemia, neurodegenerative issues, and weakened blood vessels.
Disruption in energy metabolism.
Sources: Shellfish, nuts, seeds, and organ meats.
Chromium
Role in Gene Activity: Chromium plays a role in regulating insulin-related genes, supporting healthy glucose metabolism.
Consequences of Deficiency:
Blood sugar imbalances, leading to insulin resistance.
Increased risk of type 2 diabetes.
Sources: Broccoli, whole grains, and potatoes.
Iodine
Role in Gene Activity: Iodine is critical for the production of thyroid hormones, which regulate genes involved in growth, metabolism, and development.
Consequences of Deficiency:
Goiter, hypothyroidism, and developmental delays in children.
Impaired metabolic gene regulation.
Sources: Iodized salt, seafood, and dairy products.
For proper DNA health, it is essential to consume these nutrients, and curiously, many of them are depleted by ultra-processed foods. To maintain your actual body’s appearance for longer, look younger, and promote longevity, it’s not only important to consume these nutrients but also to avoid their depletion and ensure the body absorbs them correctly.
Other anti-aging nutrients that positively influence gene expression, and I recommend for supplementation, are Curcumin, EGCG, and Resveratrol. All of these are included in my anti-aging formula, which I will launch soon. If you’re interested in more strategies to reverse your biological age, check out my free ebook and stay updated by subscribing to my newsletter.
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