Improved wellbeing through epigenetics.

In 2018 my friend Jane invited me join her for a seminar by Depok Chopra on his latest book “Supergenes’. In preparation for the event I read the book which was very exciting for me. As a molecular biologist. I had always been keenly interested in the workings of the genome. The ideas that Dr. Chopra presented in the book included three ways in which individuals can influence their own genomes- by epigenetic marks which influence gene expression, through telomere length which affects longevity and through microbiome diversity which affects many aspects of health including disease susceptibility and emotional wellbeing. I was particularly interested in the idea that we can affect gene expression by introducing epigenetic marks onto our genomes.

Epigenetics is heritable genetic change caused by genomic marks that alter gene expression instead of modifications to the genome itself. Epigenetic alterations include DNA methylation, modification of the histone proteins which serve to package DNA in the cell and modification of RNA (miRNA). Epigenetic marks are heritable and can be passed not only to children, but also to grandchildren and beyond. Changes in epigenetics can be caused by changes in lifestyle habits such as diet, exercise and sleep, lifestyle choices such as cigarette smoking, alcohol consumption and drug use and changes in environmental and emotional stressors. Epigenetic marks can enhance or damage the central nervous system and can influence a variety of disease states including diabetes, heart disease, cancer and obesity. My mission is to educate non-scientists about epigenetics and to teach novel, simple AND affordable ways to influence epigenetic health. I will do so with frequent analysis of current scientific literature and news (on the “News” link on this site) as well as through workshops held at our ranch south of Dallas, Texas.

Diet:

 I understand that dietary choices are a highly personal and often contentious issue. Personally, I have considered a variety of diets from the standpoint of the scientific literature. Most of my study has been guided by my biochemist husband, Dr. Jay Groppe PhD (you can easily find his webpage on Google). He has studied and taught intermediary metabolism for nearly 4 decades and has a tireless interest in diet and human health. Together we followed the Ketogenic diet for nearly two years, dropping more than 50 pounds between us. Eventually we transitioned toward the Mediterranean diet because we feel it is healthier for the microbiome. The Mediterranean diet, based on the traditional cuisine of countries bordering the Mediterranean Sea, is rich in whole grains, vegetables, fruit and beans (which are all considered prebiotics) as well as healthy fats such as olive oil and avocado. The diet includes fish, moderate portions of poultry, eggs, and dairy products and limited intake of red meat. Many, many diet “fads" have come and gone but a diet such as the Mediterranean diet stands the test of time. The Mediterranean diet has been shown to help with healthy weight loss, while reducing the risk for stroke, diabetes, depression, high cholesterol and heart disease. More recently, the Mediterranean diet has been shown to slow age-related cognitive decline and macular degeneration. Our diet is most closely aligned with the Mediterranean diet with the exception of meat consumption. Recent scientific studies have identified a link between the amino acid methionine and cancer growth. Because meat contains large amounts of methionine, and because I am a breast cancer survivor who had a metastatic metastasis (see “My Story” in the About section), I prefer to abstain from eating meat so as to not encourage growth of metastatic cells in my body. My husband has a family history of pancreatic cancer. With that in mind he chooses to abstain as well. A relatively recent change in our dietary habits includes intermittent fasting, an eating pattern which cycles between periods of fasting and eating. Intermittent fasting has been linked to both weight loss and longevity. On a final note, because I was diagnosed with estrogen receptor positive breast cancer (meaning that cancer cells in my body were “fed’ by estrogen) I take a drug (Arimidex) which blocks the production of estrogen in my body. I also choose to avoid phytoestrogen-rich soy products and other sources of phytoestrogen so as to not “feed” rogue cancer cells.

 Exercise:

Exercise is another highly personal subject. Walking is my preferred form of exercise as I am the proud owner of 4 rescue dogs, three of which require daily walks. I also have the incredible luxury of access to 60 acres of private walking trails on our ranch (see “Ranch Manager” in the About section). I have been walking roughly an hour per day for much of my adult life. Not only is walking an excellent exercise choice for bone health, being a weight bearing exercise, it is relatively easy on joints and can be tailored to any level of fitness. After I was diagnosed with breast cancer in 2016 my oncologist ordered a bone scan. The anti-cancer drug that she was about to prescribe (Arimidex, an estrogen inhibiter) is known to cause a decrease in bone density. She wanted to have a baseline knowledge of my bone density before I got started with the drug. When we met to discuss the results of the bone scan she said “I found something that I never find in female patients of your age- perfect bones!”. I was delighted. I was in an excellent position to take the drug as I had bone density to spare thanks in large part to my walking habit. As it turns out, walking prevents depression through the production of neurotropic factors and leads to the production of myokines, endocrine proteins associated with a reduced risk of heart disease, stroke, malignancies, diabetes and obesity. Myokines lead to increased cognitive function, mental health and creativity. They assist in cellular growth as well as regulation of metabolites. Myokines also reduce inflammation and promote longevity.