In our series, Everyday Genetics, we share peer-reviewed information on our daily habits or routines that damage our DNA or lead to epigenetic changes.
The series will continue…
But it is also important to know the other side of the story, too – that is, how to make our DNA healthy. We know our food choices, daily life, habits, environment and life experiences have a substantial impact on our DNA.
So, a small management in our daily habits or routine can have a big impact on our DNA’s health. Here are 5 simple but scientifically proven tips from the Genetic Education team to make your DNA healthy.
Key Topics:
Tips to make DNA healthy:
First, everyone should know that our DNA is highly dynamic and sensitive to change. DNA damage and epigenetic changes are continuous and constant processes.
We can prevent them to some extent, but can not fully control them. Instead, what we can do is strengthen our DNA repair capabilities. So the points we are discussing in this article include both preventing DNA damage & epigenetic changes and strengthening DNA repair.
Stay happy:
The first and most crucial, as well as the simplest tip is… stay happy and feel happiness. Do things that make you happy. It releases happy hormones such as serotonin, dopamine, endorphin, etc.
This turns on beneficial and crucial genes that strengthen our epigenetic profile. It also prevents the expression of genes associated with bad hormones, such as cortisol and thereby prevents mental problems or disorders in general.
Meaning, when you feel happy, good hormones are secreted, which again make you feel happy. It’s a cycle and will become a habit.
Eat good:
Food is a significant part of life on Earth, much like oxygen and water. In modern times, we have many food options, some are good, some are bad and most are… so bad. For instance, the packed, processed or deep-fried food.
These food options contain or release harmful chemicals that not only alter our gene expression but also our genetic code. We all know, bad food choices lead to health-related issues, including heart problems, infertility, reproductive, and developmental and neurological problems.
Furthermore, during pregnancy, it also causes fetal abnormalities. All these happen because, deep down, it affects our life’s central processing unit – our DNA.
The simplest suggestion is to eat healthy food, such as fruits, vegetables and natural proteins. It indeed protects our DNA integrity, improves our DNA repair capacity and prevents DNA from being damaged.
It is not that difficult, right?
Improve your habits:
Our habits shape who we are and so it also shapes our genetic code. Bad habits- such as consuming alcohol, tobacco or even smoking/vaping/eCigarettes, overconsumption of caffeine, cosmetics with harsh chemicals and even antibiotics are terrible for our DNA.
They not only damage our DNA but also lead to serious ailments like cancer. In addition, several other habits that silently become ‘add-ons’ are frequent anger, irregular food and sleep cycle, lack of physical activities, and many more.
What can you do?
Improve your habits – go to the gym, do exercise, yoga and physical activities, meet new people, laugh, run, enjoy and be productive; this makes your DNA active, engaged and intact.
Sleep well:
Sleep? You may have a question: Is it hurting our DNA in reality? Let me tell you, it is! And to a very great extent. Let me tell you, if you can’t sleep well or wake up early – your DNA might be the reason!
A set of genes controls our circadian rhythm – our sleep pattern, in general. During sleep, our cellular activities undergo maintenance, for instance, DNA repair activities, proofreading, replication, etc, increase.
(Although it is a continuous process, it increases during sleep).
Sleep also reduces stress, tension and tiredness, and again protects from hormonal imbalance and eventually prevents our DNA from being altered or damaged. 8 hours of sleep is ideally required. So take timely and necessary sleep.
Quality of life:
Now the last point is also very important – the quality of life. It’s not about expensive clothes, watches or using luxurious cars, but something more than that. Quality life here means – clean, green and happy environment, quality food, sleep and habits, quality relations and place to live, etc.
By doing this, you will feel happy, and so will your DNA, too and remain active and intact!
Key takeaway:
- Take a natural protein-rich breakfast, a veggies-rich lunch and a fruit-rich dinner.
- Take 8 hours of deep sleep.
- Wake up early and do exercise, yoga and meditation.
- Spend time with family and people around you.
- Make your home, surroundings and community places clean and green.
- Stay away from coffee, tea, soft and hard drinks, tobacco and other harmful additions.
- And obviously, no blue screen, for at least a whole day in a week, and an hour a day, because your tech habits are also hurting your DNA.
Wrapping up:
I don’t think it is too hard to get into this lifestyle. But our entire generation has been programmed to enjoy cheap thrills, food and entertainment. So it is becoming difficult to overcome this.
It is a wake-up call for humanity! Our DNA is already becoming weak. After every generation, hence, more ailments, genetic conditions and cancers are evolving. Without doing anything bad, our children will suffer.
It’s time, take a U-turn and go back to a quality life.
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