Next time you are with a doctor that culprits your condition due to gene activity, run away and put your health in better hands. Your gene expression is influenced by your lifestyle, even by your thoughts and emotions, but most importantly by your diet. Certain foods can influence the activation 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 and environmental factors, including toxic metals, seed oils, fluoride, and other consumer products, can 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.
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 influence positively gene expression, and DNA health. Ensuring that every cell in our 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:
Adding or removing chemical groups (e.g., methyl groups) to DNA or histones, which can turn genes “on” or “off.”
Impacting microRNA production, which regulates protein synthesis from genes.
Oxidative Stress and Inflammation: Certain foods promote inflammation and oxidative damage, which can activate genes associated with chronic diseases like cancer, diabetes, and heart disease.
Hormonal Pathways: Foods high in certain compounds (like sugar or saturated fats) can affect hormones like insulin or estrogen, which in turn activate genes linked to metabolic or hormonal disorders.
Foods That May Activate Disease-Associated Genes
Some vitamins are very important for the proper functioning of your gene expression. Many diseases and conditions that make the body unattractive are due to expressing the wrong genes or improper gene expression. For example, activated vitamin D, Calcitriol, regulates the proper expression of around 1,000 genes with the help of zinc.
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 and 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 can 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 nutrients from the diet play essential roles in regulating gene expression. These nutrients influence how your DNA operates without altering the underlying genetic code, often through epigenetic mechanisms such as DNA methylation, histone modification, and the production of non-coding RNAs.
Deficiencies in these nutrients can disrupt these processes, leading to improper gene activation or suppression, which may result in diseases or suboptimal health.
When these nutrients are deficient, the body’s ability to regulate gene activity becomes compromised. This disruption can lead to overactive or suppressed genes, creating a breeding ground for chronic diseases, accelerated aging, and diminished overall health.
It’s not just about avoiding deficiencies but also ensuring optimal levels of these nutrients to support the intricate interplay of gene expression and cellular function.
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, fortified dairy, fatty fish (e.g., salmon, mackerel), and egg yolks.
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, fortified cereals, 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, lentils, and fortified cereals.
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.
