The Emerging Field of Epigenetics

How much of our health depends on our family genes? How much can we influence our own lifespan? These are questions that I have discussed with friends and family over the years and are questions that interest me for oomphTV.

I recently came across an article in the LA Times about a rapidly growing field in health called Epigenetics that caught my eye.

We all have an idea of what DNA is and what it does. I just learned there is a kind of secondary code, carried along with the DNA, called the “epigenome.” This code is a set of chemical marks, attached to the genes, that act like the DNA referees. They turn off some genes and let others do their thing.

And although the epigenome is pretty stable, it can change. This means lifestyle choices such as diet, exercise and drug use could have lasting effects on how the body works.

“The thing I love about epigenetics is that you have the potential to alter your destiny,” says Randy Jirtle, who studies epigenetics at Duke University Medical Center in Durham, N.C.

The epigenome is part of what tells different cells in the body which DNA recipes to read and which to ignore. The small chemicals that attach to the DNA may cover up or restrict access to genes that aren’t needed and keep others wide open and readable.

Jirtle compares the system to a computer: The DNA is the hardware – set and unchanging- and the epigenome is the software that tells it when, where and how to work. Some very important stuff here.

Epigenetics might be especially important for pregnant women and infants, because much of the epigenetic code is laid down early in development. Some experts speculate that the time before puberty might also be important, since the genome and epgenome are gearing up to launch new genetic programs.

So why should those of us over 40 care about about epigenetics? Because the epigenome can also be altered in our adulthood. Epigenome may change in response to what you had for breakfast today, or the stress you feel after a tough day.

Genes are not just “on” or “off.” They can be on just a little bit, on a lot and everything in between. So referees, both the short-term and long-term types, turn genes up or down, rather like the dimmer switch for a lamp.

And many genes can be turned up or down by changes in behavior and environment. For example, researchers at the Preventive Medicine Research Institute in Sausalito, Calif., studied 30 men with prostrate cancer. These men declined traditional medical treatment and instead underwent a three-month program that included a healthy diet, moderate exercise and daily stress management.

When the researchers examined gene activity in the men’s prostate biopsy samples, they found that 48 genes were turned up and 453 were turned down, compared with gene activity at the beginning of the study. The authors noted that the study, published in the Proceedings of the National Academy of Sciences in 2008, was small and needs to be repeated to be sure of the effects.

Though the science of epigenetics is young, scientists think there’s good reason to think about how lifestyle choices may affect the epigenome.

So the next time you eat a healthy meal or finish a good round of exercise, think of those little epigenomes. Hopefully you are helping them make good decisions and giving them a little oomph!

Tips on How to Live to 100

Those born after the year 2000 have more opportunity than ever to live to 100, according to new research from Denmark. Good news for kids, but what about us grown ups?

Genetics play a big factor, somewhere between 20% and 50%, depending on the experts you ask. That still leave over 50% up to you! Walter Bortz, MD, a clinical associate professor of medicine at Stanford University, suggests how you can improve your odds of a long and happy life:

• Bulk up on fruits and veggies, adds 5 years (plant-based whole foods diets reduce disease)

• Exercise five days a week, adds 2 to 4 years (move and elevate your heart rate for a half-hour a day, minimum)

• Reduce stress, up to 6 years (From meditation to music to movement to some sort of art therapy. Find what works for you)

• Get a hobby, adds 2 years (Provides a sense of accomplishment.)

• Floss, adds 6.4 years (Removing harmful bacteria reduces stroke and heart attack risks.)

• Vacation, adds 1 to 2 years (Leisure is a great stress reliever)

• Sleep seven to eight hours nightly, adds 2 years (Sleep assists cell repair.)

• Have Sex, adds 3 to 5 years (Releases feel-good hormones and burns about 200 calories, too!)

Why Run by Alicia Coil

Rate x Time = Distance
My Journey Journal
By Alicia Coil

Why Run?

The most often asked question when I say that I’m training to run a marathon is, “why run?” A fair question. After a little thought, I came up with my top 5 reasons to run.

5. Workout Outside!
Spring is here! The weather is nice; why not take advantage of the outdoors? Who wants to be inside a stuffy, crowded gym working out on machines? Outside, James and I enjoy the sunshine and fresh air, choosing different routes and scenery everyday.

4. Long Term Goal
Running 26.2 miles (or 13.1 miles, I haven’t quite decided yet) is a BIG GOAL!  By breaking it into smaller goals, I have a sense of accomplishment at every step. At the gym, you workout by doing endless reps on the machines and mark achievement by adding more boring reps. But running, each week I move closer and closer to the Big Event. And going slowly, I track my progress by every goal reached, no matter how small, knowing I am a little stronger and running a little farther than the week before.

3. Get In Shape
One thing I have always noticed about runners is they have long, lean muscles and bodies. I want to be in better shape, but I don’t want to bulk up. I’m not very tall; 5 feet even, so leaner is better. And in my research, I’ve also noticed that training for a run is so much more than just running. It emphasizes nutrition as fuel for hard working muscles and a greater sense of health in all aspects for overall wellness, which leads me to…

2. Strong Body = Strong Mind
Running is a great way to work out stress and tension in both my body and mind. It allows me uninterrupted time to think, as well as the ability to spend the excess energy of tense muscles. And, this is my own personal opinion and I can’t prove it, but I believe an active, strong, healthy, fit body facilitates an active, strong, sharp, healthy mind. If I can encourage a sharp mind as I get older by becoming more fit and healthy now, and maintaining physical activity throughout the upcoming years, why not? Seems like a no-brainer!

And my Number 1 reason to run…

1. The Stamina to Keep Up with My Daughter!
I am 48 years old and I have a 4 year old daughter and 3 grand children ranging in ages between 1 and 3 years old. They have limitless energy! I have a responsibility to set a good example for these little ones. When I complete a training session, I am exhausted, but feel stronger and energized. At this point of my rookie training, I am incorporating running with brisk walks. Each week, I will run more, farther and longer, building the strength and stamina I need to keep up with these bundles of energy for years to come!

Dr. John Horton on The Inner Game of Stress

Dr. John Horton M.D. talks about his book “The Inner Game of Stress” and how stress attacks every aspect of our well-being. Dr. Horton also gives some tips about how we can tap into our own inner strengths.

Dr. John Horton on The Inner Game of Stress-oomphTV.com from oomphTV on Vimeo.