FROM THE BOOK "FOREVER YOUNG"
EPIGENETICS
YOU ARE WHAT YOUR GRANDMOTHER ATE!
In addition to altering gene expression with foods and nutrients,
you can also alter the epigenome. Epigenome is derived from the
Greek epi, which means "over" or "above," so epigenomes are over
and above genes. Epigenome refers to changes in gene expression
caused by mechanisms other than changes in the underlying DNA
sequence. This is accomplished when molecular tags attach
directly to the DNA or to the proteins surrounding the DNA
(histones). These molecular tags can be semipermanent and can
even be passed on to the next generation.
This means that we can not only change the way our genes are
expressed, but change those of our children and perhaps our
grandchildren by eating the right foods and obtaining important
nutritional factors. The incredibly good health we experience by
eating the anti-inflammatory diet can now be conferred on our
children and grandchildren. What better gift could we give to our
children than the gift of health and vitality? And the good news
is that there is no inheritance tax attached.
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Continuing:
But research has shown us that it is not just the transcription
factors that play a role in gene expression; we now know that
nutrients can also affect gene expression in many ways. My
research has revealed a number of novel compounds, naturally
found in our diet, that can powerfully and positively affect gene
expression.
When these nutrients upregulate gene expression, the following
benefits result:
Healthy body weight Resistance to cognitive decline
Decreased incidence of cancer
Prevention and reversal of insulin resistance and metabolic
syndrome
Maintenance of bone density
Optimal function of all vital organs, including the heart,
kidney, spleen, and immune system
Maintenance of muscle mass
Well-functioning endocrine system that keeps us fit and sexually
active into our later years
Prevention and reduction of damage to the skin caused by aging
and the environment
These lofty claims may sound unrealistic, but when it comes to
nutrigenomics, the results are well documented.
Living Life to the Max
When scientists study longevity, they consider two parameters.
The first is the average life span of a species, which in humans
in the United States is about 78.2 years. The second is the
maximum life span, the longest a member of that species has
lived, which has remained at about 115 to 120 calendar years
throughout recorded history, despite steady improvements in life
expectancy. The longest unambiguously documented life span is
that of Jeanne Calment of France (1875-1997), who died at age 122
years, 164 days.
When I first began studying the aging process several decades
ago, I looked at various aging theories and interventions. At
that time, there were no pharmacological therapies that could
increase the maximum life span.
Many agents increased the average life span in animals, but
maximum human life span extension appeared out of reach. A
breakthrough came with the introduction of caloric restriction
(CR). CR is one of the few documented dietary interventions that
have been found to increase both the median and the maximum life
span in a variety of species, among them yeast, fish, rodents,
and dogs. Rats, mice, and hamsters, for example, experience
better health and maximum life-span extension from a normal diet
that contains 40 to 60 percent of the calories, but all of the
required nutrients, that the animals consume when they can eat as
much as they want.
CR studies have not been done with primates or humans because of
the complexity of the cells and organ systems. We do not know if
it would work. As I have told my patients, if you can force
yourself to eat 60 percent less on a daily basis, you may not
live to be 150, but it will seem that way.
Science has now discovered that the mechanism of life extension
seen in CR results from the activation of a gene group affecting
multiple factors that prolong life. Some of the factors regulated
by this gene pool are:
Blood glucose levels
Lipid profiles
Muscle mass
Cognitive function
Overall control of oxidative stress in the cells
We now know that CR activates protective genes and at the same
time prevents the expression of negative genes that can result in
cancer, diabetes, and obesity.
In this chapter, I am going to introduce some newer substances
that I have been working with that promise to deliver many of the
benefits of CR without its hardships and limitations.
One such substance is the phytonutrient resveratrol, the
antioxidant found in red grapes and red wine. Resveratrol is the
best-known member of a family of compounds called stilbenes, the
general name for which is stilbene synthase (STS). Scientists are
studying resveratrol because it seems to help express the same
genes that are expressed during caloric restriction.
Activating the Longevity Factors
Thanks to my appearances on public television, Oprah, GMA, the
Today Show, and other popular venues, many people refer to me as
the "Salmon and Blueberry Doctor." It is true that wild salmon
and blueberries held center stage in my first book, The Wrinkle
Cure, in which I introduced the anti-inflammatory diet. There are
many reasons for this. Salmon and the other cold-water fish are
an outstanding source of high-quality protein; carotenoid
antioxidants, like astaxanthin, which you will read about in
chapter 4; and high levels of the omega-3s and other essential
fats, all of which have powerful anti-inflammatory effects.
Roses Are Red, Violets Are Blue (Thanks to the Anthocyanins)
Blueberries are also antioxidant powerhouses containing a variety
of phytonutrients, including anthocyanins, from the Greek anthos,
meaning "flower" plus kyanos, meaning "blue." Anthocyanins maybe
the most important of the visible plant pigments, responsible for
the reds, purples, and blues you see in plants that have strong
antioxidant properties. They are found in such fruits as
blueberries, blackberries, raspberries, black raspberries, black
currants, acai, and chokeberry and vegetables including red
cabbage, watercress, and eggplant. Anthocyanins provide many
different functions for the plant. They are antioxidants, protect
the plant against UV light, are a defense mechanism, and have an
important role in pollination and reproduction. The purple pansy,
for example, owes its color to anthocyanins, which attract
insects to propagate the species.
As antioxidants, anthocyanins protect plants from free radicals
produced by sunlight or damage to the plant. The ability of the
anthocyanins to protect plants from free-radical damage can also
benefit us when we eat foods that are rich in anthocyanins.
As mentioned earlier in this chapter, blueberries contain many
powerful polyphenols that make them a true superfood, one that I
have been recommending for decades. We know that they are rich in
polyphenols such as the anthocyanins, which have many benefits,
including the following.
They have the ability to speed up neural communication.
Blueberry-supplemented neurons have a better ability to
communicate with each other.
Catechins contained in blueberries prevent cell death and the
loss of nerve growth factors.
Blueberries increase the release of dopamine, an energizing,
stimulatory neurotransmitter.
Blueberries protect us from age-associated declines in dopamine
levels, helping us to maintain youthful brain function.
Anthocyanins also possess a special form of stilbenes known as
pterostilbene, which activates the genes that influence longevity
factors. This is another reason choosing brightly colored fruits
and vegetables is essential. The colors signify the presence of
plant pigments, which do more than just add color to fruits,
vegetables, and certain seafood. Colorful fruits and vegetables
serve as the top dietary sources of disease-preventive
phytonutrients and antiaging antioxidants. But, this is not the
entire story. We now know that many of these phytonutrients also
work through other mechanisms, specifically the expression of
genes that can upregulate the natural protective mechanisms of
our cells.
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SO EAT LOTS OF COLORFUL FRUITS AND VEGIES!!! AND IT WOULD SEEM
BLUEBERRIES SHOULD BE AT THE TOP OF THE LIST!!!
SO I'M GOING TO MAKE THEM PART OF MY WEEKLY DIET, MAYBE NOT EVERY
DAY, BUT AT LEAST TWICE A WEEK! DEPENDING WHERE YOU LIVE THEY MAY
NOT BE CHEAP!
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