Stress and epigenetics

I've written previously on the concept of epigenetics, the study of gene expression.  We know that for all intents and purposes, your genes do not change.  However, the little signals that tell your body when to express those genes (epigenetic signals) can be altered.  Food certainly has a powerful role in this although we do not understand all the details.  A recent paper also demonstrates that chronic stress will alter epigenetic markers.

Researchers at the Johns Hopkins School of Medicine found that the markers on genes were different after mice were exposed to stress hormones.  They believe that this may have a significant role in the development of  mood disorders.  Notably, the changes were found to be long lasting.  The epigenetic changes were presents for weeks even after the hormones had been removed from their environment.  In other words, these are potentially long lasting epigenetic changes.

 

"These behaviors, which were probably advantageous earlier in evolution, aren't as useful today with modern stressors that we can't fight or flee, such as work deadlines, Potash adds. Consequently, chronic stress might instead lead to depression or other mood disorders triggered by epigenetic changes."

I spend a lot of time talking about the benefits of eating good food.  But total health requires a life style adaptation as well.  Some people believe they thrive when under pressure; we even take pride in it.  Nobody can argue that some individuals genuinely do well under chronic stress. However, we must understand that your performance (at your job, school etc.) does not necessarily correlate with your well-being.  Chronic stress comes with a price.  Much of it has been well described (HPA dysfunction, hypercortisolemia etc.) We now have evidence that even your DNA expression may be altered by stress.

A Doctor to Listen To

Dr. Preston Maring was featured in the New York Times in a piece discussing his activism in bringing good food into the health care setting.  We've all been a part of a conversation that went something like this, "yeah yeah yeah.... I know I know... eating well is important.." as we shrug our shoulder and move on with our lives. 

Many doctors will say with their mouth, "nutrition is important" but not really believe their own words.  If anything, they believe it 'just a little bit' as they continue to eat fast food dinners and vending machine snacks.

From the article:

Dr. Maring, 64, a gynecologist and obstetrician with three decades as a surgeon, is well known as a former physician in chief at the hospital... But increasingly, his reputation and perpetual motion revolve around his conviction that in the health professions, the kitchen must become as crucial as the clinic. Food is at the center of health and illness, he argues, and so doctors must make all aspects of it — growing, buying, cooking, eating — a mainstay of their medical educations, their personal lives and their practices. 

I agree with him 100%.  The kitchen must absolutely be as crucial as the clinic (in the management of any disease).  In the prevention of chronic disease, it may be the most important place in your world.

Garlic and immune activity

I just saw an advertisement for flu shots at the local pharmacy.   I wanted to remind readers that in addition to conventional methods, tweaking your diet can go a long way in helping prevent colds and flu this season.

Garlic has long been used as a delicious addition to our foods.  But it has also served medicinal purposes.  Garlic is known to have antimicrobial and antiviral properties.  It carries with it a long list of fancy-sounding compounds like:

(allicin, alliin and agoene), volatile oils, enzymes (allinase, peroxidase and miracynase), carbohydrates (sucrose and glucose), minerals (selenium), amino acids such as cysteine, glutamine, isoleucine and methionine ... bioflavonoids such as quercetin and cyanidin, allistatin I and allistatin II, and vitamins C, E and A which help to protect us from oxidation agents and free radicals, and other vitamins such as niacin, B1 and B2 and beta-carotene.

Here's a simple way to prepare garlic in the oven.  You can spread this roasted garlic over crackers or toast for a delicious snack.  Or roast some brocooli and peppers and serve together.  Roasted garlic can be used in all kinds of dressings or sauces.

As we're in back to school season (with runny noses and shared germs), this can be yummy way to help your immune system.