You’ve probably spoken negatively about them, blaming them for your weight, bad habits, or thinning hair. But while you can’t change the hand of a given gene, you actually have more control over how your genes function than you might think.
We are born with about 20,000 genes, a set of DNA that contains instructions for our cells. There are two copies of each, one inherited from each parent.
Scientists know that some genes increase the risk of poor health. For example, certain genetic mutations can increase your risk of obesity, developing Alzheimer’s disease, and cancer.
But lifestyle is intertwined with how genes are expressed, and can effectively turn certain genes “on” or “off,” much like a light switch in your house.
This ultimately means that we can often reduce genes associated with disease and strengthen genes associated with longevity.
“Research shows that human longevity is about 25 percent genetic. This means that how long we live is determined mostly by our environment (75 percent) and only 25 percent determined by our genes. %,” says João Pedro Magalhães, director of the Genomics of Aging and Rejuvenation Laboratory at the University of Wisconsin. Birmingham.
“Exercise causes changes in your body that affect how your genes are expressed. Diet is no different.”
Professor Magalhaes points out that it is “very difficult” to draw the line between changes in lifestyle, changes in gene expression, and the knock-on effects on longevity. However, there is some promising research.
calorie restriction
“There’s a gene called mTOR that regulates how our cells sense nutrients and accordingly determines whether they grow or not,” says a researcher at the Babraham Institute, where researchers study the aging process. explains Dr. Nick Kutistakis, group leader.
“Reducing mTOR activity has been shown to extend lifespan in many organisms, and is likely to do so in humans as well. Therefore, reducing mTOR activity is good for longevity,” he says. .
Studies in animals have shown that one way to effectively turn off mTOR is to reduce calories, cutting food intake by up to half.
However, scientists admit that it would require “pure willpower” for people to comply, which is unachievable, and that the approach has dangerous side effects such as excessive weight loss. It’s a rather obvious warning that it could cause this.
Therefore, researchers are investigating an alternative drug, a drug called rapamycin. It was originally developed as an immunosuppressant for organ transplant patients, but similar to caloric restriction, it switches off mTOR. “A lot of research is being done to see if these drugs have an effect on lifespan,” Dr. Koutistakis says.
“Rapamycin is one of the most powerful life-prolonging drugs because it extends lifespan (up to 15%) in rodents and is currently being tested in dogs. [It] This is one of the most active research areas in longevity pharmacology,” says Professor Magalhães.
But other research supports evidence of cutting back on calories to live longer. A team of researchers at Columbia University found that people who reduced their food intake by 25 percent over two years slowed their biological aging by 2 to 3 percent. This conclusion was reached after blood samples were taken from volunteers to monitor chemical tags that regulate the expression of longevity-related genes.
Researchers say that while drastic calorie cuts are “probably not suitable for everyone,” intermittent fasting (eating little to no food for a period of time, such as one or two days a week) ) or just follow a time-restricted diet. Consuming food within fixed time frames (such as 10am and 6pm each day) can cause similar results.
exercise
Scientists are also excited about a gene called FOXO3. Research from more than a decade ago showed that it activates autophagy, the process by which cells get rid of old and damaged parts, which is essential for a long and healthy lifespan.
Dr Craig said that like all genes, everyone has two copies of it, but in the UK three in 10 people have one ‘supercharged’ version and one in 10 have two copies. This means that they have the FOXO3 gene, which is a “jet engine.” Mr. Wilcox is a professor of public health and gerontology at Okinawa International University in Japan. Only genetic testing can reveal which version a person has.
“Our study showed that FOXO3 is at the heart of an aging hub, integrating signals from dozens of other genes that influence the aging process. “Think of it like a steward gene that not only protects you from disease, but also controls the aging process,” he says.
Research shows that FOXO3 protects against cardiovascular disease, one of the leading causes of death in the UK, and cardiometabolic diseases such as heart attack, diabetes and non-alcoholic fatty liver disease.
Dr. Wilcox explains that physical activity can counteract the stress placed on your body by alerting FOXO3 to “you need to get to work” and turning it on. In response, FOXO3 triggers the release of antioxidants that reduce inflammation.
How quickly genes are activated depends on a person’s genes and lifestyle. But that’s likely to happen slowly over time, “just as working out changes the shape of your body over time,” he says. “Sustainability and consistency are key with any lifestyle change,” adds Dr. Wilcox.
sleep
Other studies show that sleep is essential.
Scientists at the University of Rochester compared how genes are regulated in dozens of animals and found that among the longest-lived species, genes related to inflammation and the process of converting food into energy faded. It turned out that there was.
Rather than the expression of these genes being predetermined, whether a gene is dialed up or down is actually determined by the body’s circadian network (also known as the biological clock).
Despite studying in animals, the researchers concluded that an unhealthy sleep schedule and exposure to light at night could mean increased expression of genes that shorten lifespan.
Drink green tea and eat broccoli, oranges, and berries
“AMPK is often considered the ‘master switch’ of our metabolism, and is also seen as a central connection point for many nutritional response pathways associated with longevity,” says Harpal, Medical Director of the Longevity Specialist Harpal Clinic in London. Dr. Baynes says.
Both green tea and the antioxidant quercetin, found in onions, broccoli, and citrus fruits and berries, can activate AMPK, she says.
“Green tea can support many areas of gene expression, so finding high-quality green tea is a fundamentally good way to support longevity,” Dr Baines added.
Calorie restriction and exercise also tone this gene, she says.
“Calorie restriction is never about eating as little as possible,” Dr. Harpal points out. “This is unhealthy, causes nutritional deficiencies and leaves us short of fuel, which is not good for our longevity at all. Rather, it is important not to overeat and feel approximately 80 percent full with each meal.” That is what we should aim for.”
