Our hereditary factors determine a lot of things in our lives. The human genome has been deciphered and it is now known that genes are less important for our health than originally thought. In fact, there are ON-OFF switches on the genes, which ensure that gene programs can be unfolded and read over longer periods of time, or simply fold and are thus switched off. This folding and unfolding is called epigenetics. The biological substances from food and the way we live — such as exercise, stress and environmental influences — can switch our genes on and off, so to speak.

Nutrition for genes and health

Science is intensively researching epigenetic nutrition because it can protect and heal. More and more biological substances are being discovered that can increase or decrease the activity of genes. According to research, switches that have already been switched on can also be reactivated through lifestyle and diet. Nobel Prize winner Elisabeth Blackburn proved in a study in which patients took part in a lifestyle program with a healthy diet (vegetarian, omega 3 and vitamin B12), less stress, more exercise and lots of breaks that 48 genes switched up and 453 switched down in just 3 months — including genes that control cancer growth.

Choose dark-coloured botanicals

Research has found that plant substances in particular are particularly good at turning the switches on or off. Dark colorful, deep red and dark green — the more colorful the vegetable, the more important plant substances it contains. When choosing, this means, for example: arugula instead of lettuce, berries instead of bananas or red grapes instead of green — they contain more antioxidants in comparison to protect cells.

Studies show that the effects of some nutrients on the epigenome are directly visible in the blood just a few hours after eating certain foods. For example, with broccoli, which contains sulforaphane. The substances contained in broccoli, Brussels sprouts or cress can, for example, affect genes that play a role in breast and colorectal cancer.

Prefer good oils

Fats also have significant effects on the genes' ON-OFF switches. Studies show that omega-3 fats and monounsaturated fats unfold favorable gene segments, while saturated fats often activate unfavorable gene segments. So more fish, nuts, olive oil and less meat, sausage, cheese on the menu.

Epi Food recommendation

The optimal diet for genes is a Mediterranean diet with fruit such as dark berries and lots of vegetables with dark green leafy vegetables, cabbage, legumes, nuts, low saturated fat, omega-3 fatty acids from fish - good to combine with epi-foods from Asia such as green tea, curcumin, cabbage and turmeric.

Top shopping list for epigenetic foods*

• ‍Green tea: Studies show that in women who drank a lot of green tea, various ON-OFF switches were favorably changed.‍
• turmeric: The yellow plant substance influences various gene segments that have anti-inflammatory effects. ‍
• cabbage: Sulforaphane is a secondary plant substance and is found in broccoli, cauliflower, Brussels sprouts, red cabbage, savoy cabbage, cress and broccoli sprouts — and it can positively influence the on-off programming of genes. Usage tip: Cooking reduces the amount of organic matter. However, when cabbage types are cut around 40 minutes before cooking, a heat-resistant plant substance is produced. This preserves the valuable sulforaphane.‍
• Broccoli sprouts: They contain an extremely high amount of sulforaphane. This superfood is also densely packed with vitamins and enzymes. Sprinkled over salads, as a sandwich topping or in a smoothie, the sprouts give off a nutty flavor.‍
• ‍Dark berries: Blueberries, blackberries, raspberries and currants are full of antioxidants that can intercept free radicals and contain biological substances that act on the epigenome. ‍
• Powerfood dark green leafy vegetables: It has the highest folic acid content and is rich in magnesium. If these micronutrients are deficient, the entire biochemical machinery of epigenetics can be slowed down. 90 percent of all women do not even reach the minimum intake of folic acid. Vitamins B6, B12 and trace elements such as zinc are also essential for effective epigenetics.

Anyone who pays attention to stress reduction, breaks, regeneration and regular exercise in addition to diet is doing a lot of things right. A conscious lifestyle that takes these parameters into account contributes sustainably to your own health account. The EasyMotionSkin system supports training and additional regeneration that can be easily integrated into everyday life — and is therefore an ideal companion for a healthy lifestyle.

Ways of life are inherited

It has been known for some time that expectant parents, for example, set the course for the development of their children through their lifestyle. With our exercise routines and the consciously chosen food for the genes, we create epigenetic programming that is passed on to the next, even the next generation. Not only are the genes passed on, but also some of the on-off switches programmed on them, which determine the way of life and have accumulated over time.

Disclaimer. The content presented does not represent specific nutritional advice and does not replace any individual, medical and/or dietary recommendation.

Cf. sources www.zukunftsinstitut.de; Changes in stress, eating, and metabolic factors are related to changes in telomerase activity in a randomized mindfulness intervention pilot study - PMC; Association of healthy and unhealthy plant-based diets with telomere length - ScienceDirect;

*Food tips: Epi-Food: The nutritional trend under review | Brigitte.de; Epigenetics: Eating habits are reflected in the genetic material - Gesundheitsforschung BMBF

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