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MAHDAVI SCAN QR BELOW Integrative Medicine The Valley's Leading Resource for Health and Wellness 15 More than just a print ad Our advertisers are our Marketing Partners We invite you to join our Desert Health community. Lauren@DesertHealthNews.com • (760) 238.0245 You’re in good company. Check out our Marketing Partners here! We deliver integrated marketing campaigns that go beyond print advertising to include country club wellness expos, speaking engagements, social media support and more. 55% have been with us for 5+ years 20% for all 16 years! Food is more than macronutrients for energy. Each meal is packed with information about our environment and needs. Essentially, every cell in the body carries the DNA needed to make the materials that keep you alive and healthy. Your food choices influence how your cells use the information carried in your DNA, helping to make decisions about which genes are expressed. Thus, the information and nutrients in food directly affect cellular health and which genes are activated or silenced. The interaction between nutrients and DNA occurs at the cellular level through a process called epigenetics. The two primary mechanisms of epigenetics are DNA methylation and modification to histones, the proteins around which DNA is wrapped. These two mechanisms impact gene expression. Some epigenetic changes happen rapidly, while others persist and accumulate over a person’s life. One interesting area of research examines the epigenetic impact of specific nutrients in our food. Research shows that specific nutrients and plant compounds can affect gene expression in ways that positively impact our health. Here are three foods I recommend incorporating based on our current understanding of their epigenetic impact: Broccoli. Sulforaphane, found in cruciferous vegetables like broccoli, is one of the most studied compounds for its potential epigenetic effect. Research suggests sulforaphane can intervene in several anticancer pathways, including apoptosis (cell death) and cell-cycle arrest.1 In one small study, human subjects who consumed 68 grams (approximately 1.25 cups) of broccoli sprouts showed a measurable impact on an enzyme linked to epigenetic regulation in circulating peripheral blood cells 3-6 hours after consumption.2 Broccoli sprouts contain 20-50 times more of a compound that produces sulforaphane than mature broccoli.3 It is possible to purchase broccoli sprouts, while some prefer to sprout their own seeds at home. The Food and Drug Administration and the Centers for Disease Control are currently tracking a salmonella outbreak linked to sprouted seeds. Adults 65 and older, pregnant women, children under five and people with a weakened immune system should avoid raw sprouts. Home sprouting does not eliminate the risk of bacterial contamination; everyone should avoid recalled sprouts and seeds. Berries. Researchers analyzed data from the 1994-2014 National Health and Nutrition Examination Survey on adults who consumed berries and found a 21% lower all-cause mortality rate during the follow-up period than among those who did not consume berries. The specific mix of berries included blueberries, strawberries and cranberries. Researchers noted intake was dose-dependent, meaning that higher intake was linked to potentially greater impact.4 Green tea. Epigallocatechin-3-gallate (EGCG) is one of the most abundant and wellstudied plant compounds found in green tea. EGCG may affect gene expression5 and there is promising research looking at the potential synergistic effect of combining green tea and foods containing sulforaphane, like broccoli sprouts.6 It’s important to note that some of this data is from animal models and cell culture, so more research in humans is needed to support the impact. Mealtime is an opportunity to provide our bodies with the energy and nutrients we need. Choosing foods that serve up a variety of nutrients and plant compounds can support cellular health and even influence gene expression. Dr. Jones-Poland, MD, is an integrative primary care physician and lifestyle coach with Circe Healthcare Solutions. She can be reached at (760) 773.4948. www.circecares.com. References available upon request. Superfoods to Power Up Your DNA By Edith Jones-Poland, MD
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