Using Epigenetics to Prevent Chronic Disease

Epigenetics Part II:
First Priority in Preventing Chronic Disease
by Bonnie Minsky MA, MPH, LDN, CNS
& Steve Minsky

Click the following if you have not read
Part I: Using Epigenetics to Prevent Chronic Disease

Introduction
"Chronic illness may be postponed by changes in lifestyle, and it has been shown that the physiologic and psychologic markers of aging may be modified. Thus, the average age at first infirmity can be raised, thereby making the morbidity curve more rectangular." New England Journal of Medicine, 1980.

How prophetic. Unfortunately, chronic illness has become more prevalent since 1980 as our lifestyle choices have worsened. Now that the medical community is making a concerted effort to advocate lifestyle management as the first line therapy for chronic illness, insulin/blood sugar prevention should be priority number one.

Tackling Insulin Dysfunction
Medicine has been intensely focused on healthy insulin levels because it has many more ramifications on our health than just diabetes. Insulin and inflammation share the same kinase hubs that send signals to our genes.

The area of insulin signaling that has recently been discovered is adipose tissue, a specific type of fat cell. Fat cells are little endocrine organs. They control insulin, hormonal, inflammatory, and many other cellular functions. When fat cells receive stressor signals from kinases, they create a host of negative effects. This is called lipotoxicity. There is a reason why as the numbers of obese have risen, so have the number of diabetics.

Our goal is to make adipocytes happy fats, not sad fats. When insulin function becomes dysfunctional, it creates a sequence of events that leads not just to weight gain and blood sugar disorders, but to cardiovascular disease, autoimmune disorders, neurological dysfunction, and digestive disorders as well.

What are 5 preventative steps we can take to ensure that our fat cells and genes receive happy signals?

Step One: Choose the Right Dietary Signals
A reduced refined carbohydrate (i.e., sugar and refined grain), increased lean protein, fruit/vegetable-rich diet may be the most appropriate overall approach to reducing the risk of cardiovascular disease and Type 2 diabetes.

A Meditteranean Diet, such as The Circle of Health, is considered the healthiest for our current phenotype. What is most notable with this diet? It has color (phytonutrients) and very low refined grains.

Among individuals aged 70 to 90 years, adherence to a Mediterranean diet and healthful lifestyle is associated with a more than 50% lower rate of all-causes and cause-specific mortality.

-Choose the right type of protein (lean variety; red meat once in a while).

-Choose the right family of fatty acids (EPA/DHA, monounsaturated).

-Choose the right type of carbohydrates (fruits, vegetables, whole grains).

-Discover essentials nutrients beyond your normal diet (phytochemicals, vitamins, minerals).

-Choose the right fibers (flaxseed, prebiotics such as inulin).

-Choose the right portion sizes (a reduced-portion, nutrient-dense diet, may extend lifespan by one-third).

Step Two: Periodically Track Your Diagnostic Signals
While we are waiting for sound, broad-based genetic testing, discuss with your health professional these essential insulin dysfunction diagnostic indicators:

C-reactive protein
ApoA1 - along with CRP, now believed to be the most definitive risk factors for CVD
ApoB
Serum triglycerides
Serum HDL
Serum Triglyceride to HDL ratio
Adiponectin (hormone secreted by the fat cell)
Heart rate variability
Hemoglobin A1C
Serum liver enzymes (AST/ALT)
Body Fat
Waist to Hip ratio
Waist Circumference
Systolic and/or Diastolic Blood Pressure

Step Three: Bombard Your Genes With Stress Reduction/Fitness Signals
Reducing stress and exercise go hand-in-hand. Find the optimal stress reduction techniques and exercise regimen that meets your lifestyle needs.

Step Four: Reduce Your Toxic Load
As we noted in March's newsletter, a buildup of toxins can accelerate lipotoxicity. Take the necessary lifestyle steps to prevent this.

Step Five: Improve Your Quality of Life
As we emphasized at the beginning of the year, strive to improve your quality of life. A rich quality of life breeds a vitality that enhances overall health.

Conclusion
What is the common denominator? All five steps are within your control!

Disclaimer: This column is for information only and no part of its contents should be construed as medical advice or diagnosis. It is always a good idea to consult your doctor before making any dietary and nutrient changes.