Switching on Genes for Health - Healthy Body, Mind and Spirit

 Arugula Leafy Green Salad

Arugula Leafy Green Salad

Changing your diet and lifestyle choices will turn on health-promoting genes. 

Five things you do that switch on genes that cause disease or five things you can do to switch on health promoting genes:

We certainly receive our genes from our parents. However scientists are saying now that only 25% of our genes are dominant genes which cannot be altered. In contrast, many genes work like a committee: certain aspects of our lifestyle, environment and mind/emotional framework can turn certain genes on or off - creating disease or health.

  1. The average American consumes 150 pounds of sugar each year - in sweetened beverages, desserts and other sweetened foods. The more sugar consumed, the greater the risk for obesity, heart disease, and early memory loss.  
  2. Sitting several hours each day. The amount of time spent sitting is a risk factor for developing heart disease and many other circulatory system disorders.
  3. Going to bed too late - most rejuvenating sleep is one or two hours before midnight and and sleeping less than 5 hours a night can be detrimental. Less than 5 hours of sleep each night increases the level of stress hormones, which increases the risk of obesity, diabetes, heart disease, mental health problems, and early memory loss.
  4. Smoking. Smoking increases inflammation, cancer of the respiratory system, risk of heart disease and early memory loss.
  5. Toxin exposure. Exposure to toxins including pesticides, heavy metals, and plastics increases the risk of obesity, diabetes, heart disease and mental health problems.

How to Turn On Health-Promoting Genes

Changing your diet and lifestyle choices will turn on health-promoting genes: 

 Mixed Vegetables - preparing to roast in the oven.

Mixed Vegetables - preparing to roast in the oven.

  • Replace sugar and sweeteners with root and round vegetables. Many root and round vegetables when cooked become very sweet and can satisfy the need for sweets. Many studies clearly indicate that consuming more vegetables will lower the risk of heart disease, diabetes, cancer, mental health problems, etc.
  • Every hour, move your body: going for a short walk, doing 5 minutes of stretching or other exercises regularly will help to offset the damage that prolonged inactivity would promote.
  • Ensure having a good sleep at night. Go to sleep and wake up at a consistent time. Also, going for a walk outside during the day regularly will increase the body’s ability to make melatonin, the sleep hormone. Some stretching and breathing exercises before bed ensure better and more restful/rejuvenating sleep.
  • Reduce your exposure to toxins by choosing more natural products (foods/household cleaners/body lotions and other body care products).
  • Eat more vegetables, especially leafy green vegetables to help your body eliminate toxins more effectively. Use the Environmental Working Group consumer guides to prioritize which vegetables and fruits to purchase as organic produce and begin to grow your own if possible!