“It Runs in My Family”: Genes, Lifestyle, and Epigenetics in Health
My family and I just returned from a vacation in Europe and aside from having a blast with my family, I couldn’t help but also be fascinated by what other cultures valued when it came to various health related behaviors. It’s part of what I do and something that is hard for me NOT to pay attention to. I really enjoyed seeing what other people would select for meals in particular when we would stay somewhere that offered a breakfast buffet, or go out to breakfast rather than cook. It can be really tough to tease apart what reasons other nations or cultures have longer health spans or less (or more) prevalence of certain types of health issues. Type 2 diabetes runs in my family and it is something I have been conscious of for a while now when it comes to exercise and diet. I also don’t think we can necessarily just pin this to nutrition and exercise since so many other factors and values come into play. Stress is a huge one!
Granted, when on vacation, people tend to eat differently; but, general pattens may still remain. We discussed the importance of indulgence in both dieting and in general when it comes to a sustainable nourishment routine in our last article here. We were no strangers to treats like gelato and pizza when we were in Italy.
However, beyond meals, it made me think about general health trends in the countries and regions beyond that we were visiting as well. Aside from meals, what other health related behaviors and other values made for various health outcome differences? Genetics, behaviors learned over generations, a combo? This week’s article is about just that.
What runs in your family?
We hear “X runs in my family” a lot during personal training client intakes when we are talking about diabetes or blood pressure issues for instance
It Runs in My Family: Understanding the Interplay of Genetics, Lifestyle, and Epigenetics in Disease
When we talk about health and fitness, a common phrase that often comes up is, "It runs in my family." It's a simple way to acknowledge the role genetics play in our health outcomes. But what does this really mean? How much of our health is dictated by the genes we inherit versus the choices we make every day? Recent research on genetics, lifestyle factors, and epigenetics is shedding light on this intricate dance, particularly in the realm of metabolic diseases like diabetes and obesity. In the end, it may be tough to know with certainty.
Genetics: The Hand We're Dealt
Father and son, both predisposed to develop diabetes, but neither have with regular exercise as part of our lives. The guy on the left even eats pizza multiple times a week!
First, let's break down what it means when we say something is "genetic." Our genes are like the biological blueprint of our bodies, containing instructions on how we grow, develop, and function. Some conditions, such as Huntington's disease, are almost entirely genetic. If you inherit the faulty gene, you're almost certain to develop the disease. But these cases are the exception rather than the rule. It is much rarer than people realize to inherit something with negative health consequences that is totally life altering and unchangeable.
When it comes to metabolic diseases, genetics certainly play a significant role. For example, certain gene variants can predispose individuals to insulin resistance, which is a precursor to type 2 diabetes. Similarly, genetic factors can influence how our bodies store fat, impacting our likelihood of becoming overweight or obese. If your parents or grandparents struggled with these conditions, you might be more susceptible too. But how much is the blue print versus the decisions you and your grandparents made?
Lifestyle: The Choices We Make
While we can't change our genes, we have substantial control over our lifestyle choices, which can profoundly impact our health. Diet, physical activity, sleep, and stress management all play critical roles in preventing and managing metabolic diseases.
Take type 2 diabetes as an example. Research has shown that lifestyle interventions, such as losing weight, eating a balanced diet rich in fruits, vegetables, and whole grains, and engaging in regular physical activity, can significantly reduce the risk of developing the disease—even for those with a genetic predisposition. In fact, the Diabetes Prevention Program study found that participants who made these lifestyle changes reduced their risk of diabetes by 58%, compared to 31% for those who took the medication metformin. That’s incredible! Not only did behavior make a massive impact, it also beat out pharma in this instance!
Epigenetics: Bridging the Gap
Epigenetics is how our behaviors and environment can cause changes that affect the way our genes work. Unlike genetic changes, epigenetic changes are reversible and do not alter the DNA sequence. However, they can influence which genes are turned on or off, thus affecting disease risk.
For example, chronic stress can lead to epigenetic changes that increase inflammation, a key factor in many metabolic diseases. Conversely, healthy lifestyle choices can lead to positive epigenetic changes. Regular exercise has been shown to alter the expression of genes related to fat metabolism and insulin sensitivity, offering a powerful tool to combat genetic predispositions. Exercise and stress reduction can be massive epigenetic influencers.
The Power of Lifestyle Changes
LOTS of walking has been a gamechanger maybe even more so than a 1 hour workout some days
So, where does this leave us? While we might be predisposed to certain conditions, we are far from powerless. Our lifestyle choices can either exacerbate our genetic risks or help mitigate them. This is particularly empowering because, unlike our genetic code, our habits and behaviors are within our control.
Creating lasting change, however, requires more than just willpower; it involves forming sustainable habits. Here are some strategies to help:
Start Small: Make incremental changes rather than overhauling your entire lifestyle at once. For example, swap out sugary drinks for sparkling (or still) water, add a 10-minute walk to your daily routine after lunch, try a movement snack every 1-2 hours for 3-5 minutes, eat a palm size portion of protein with each meal, etc.
Set Realistic Goals: Aim for achievable milestones. Instead of setting a goal to lose 30 pounds, start with a goal to lose 5 pounds each month. Celebrate your progress along the way.
Find Support: Whether it’s a workout buddy, a nutritionist or health coach, or a supportive community, having a support system can keep you motivated and accountable.
Make It Enjoyable: Choose activities you enjoy. If you hate running, don’t force yourself to run. Find a physical activity that you love, whether it's weightlifting, hiking, tennis or swimming.
Be Patient!: Change takes time. Be kind to yourself and understand that setbacks are part of the process. Pick one thing to get going and then keep doing it. The key is to stay committed and keep moving forward looking at the long game (AKA your whole life ahead of you).
Genetics Load the Gun, Lifestyle Pulls the Trigger
While genetics set the stage for our health, lifestyle choices play a starring role in determining our outcomes. The latest research in genetics, lifestyle factors, and epigenetics underscores the incredible impact of our daily habits on our health. By focusing on sustainable, healthy habits, we can exert significant control over our well-being, regardless of what runs in our families.
Spring Holistic Health Coaching
Final Spots
We will wrap up registration THIS WEEK, so reserve your spot here.
Spots are closing for our 6-12 month Holistic Health Coaching! If you’ve been interested, now is the time to sign up! We will work with you every week to continue to create meaningful lasting change in your wellness one step and healthy habit at a time.
This is a great way to build healthy eating fundamentals and create a blueprint to optimize your wellness. Indeed, there may be nothing more important than what you put in your body. We will show you how to find what works best for you and also navigate many other dimensions integral to increasing health span beyond the genetic cards you have been dealt.
Sign-Up for a free consult and reserve your spot here.