Methylation and Longevity
So what is methylation and what does it have to do with our health!
Methylation is a biological process by which methyl groups are added to our DNA molecules, it can change the activity of a DNA segment without changing the sequence in turn turning genes on or off!
DNA methylation regulates gene expression by recruiting proteins involved in gene repression or by inhibiting the binding of transcription factor(s) to DNA. The precise regulation of DNA methylation is essential for normal cognitive function.
DNA methylation can be altered as a result of developmental mutations or environmental risk factors, diet, stress, and drug/medication exposure.
The methylation cycle helps us to operate both physically and mentally by regulating gene expression, regulation of protein function, energy production, heavy-metal detoxification.
It even impacts on hormone balance, think hormone regulation and hormone detoxification all those imbalances that cause PMS, PCOS, inflammation, excess oestrogen.
Methylation is vital in the regulation of mood and sleep through production of important neurotransmitters such as dopamine, serotonin, adrenaline and melatonin.
Detoxification of environmental toxins such as heavy metals via the liver. Supporting bile production needed for digestion and absorption of fats and fat-soluble vitamins (A, D, E and K)
Methylation is needed for the formation of the supportive structure wrapped around our nerves, myelin sheath, ensuring appropriate nervous function and cognition function.
It also helps to increase production of immune cells needed for protection against pathogens. Detoxification of excess histamine, associated with allergies and the formation of phospholipids that we need for cellular membranes which ensures healthy cell structure for every cell in the body.
So its safe to say that methylation is critical for all our body functions, so much so that this little know function is vital for our health.
When the methylation cycle is not working efficiently, certain molecules within the body can not be made such as Glutathione (our super antioxidant), Coenzyme Q10 needed for heart health, blood sugar regulation as well as reducing oxidative damage, Melatonin, Serotonin our bliss hormone, Nitric Oxide, Norepinephrine, Epinephrine, L-Carnitine, Cysteine and Taurine which can impact our health.
The impact of poor methylation has been shown to actually cause aging of cells, increase risk of disease such as cardiovascular disease, diabetes, autism, PCOS, depression, Alzheimer’s, auto immune diseases and birth defects. In fact Methylation has a big impact on our longevity! The faster our cells age due to poor methylation, the faster we age.
Some people may be predisposed to certain conditions through genes they inherited from their parents (family) such as auto-immune disease, obesity, some cancers, heart disease, alzheimers, but this does not mean that those genes will be expressed and we are guaranteed to get them, in fact we have the power to turn on or off those genes by the way we live our lives. Methylation allows our body to switch off certain genes and express others. Diet, lifestyle and environment are what factors into whether genes are expressed into disease.
Our biological age is a marker for how our body is aging and is very different from our chronological age. We can very well impact our biological age to improve our longevity even when our chronological age is increasing.
This can be achieved by supporting our methylation cycle by including methyl donor foods, foods that support natural detoxification including...
Asparagus
Avocado
Broccoli
Brussels sprouts
Green, leafy vegetables
Legumes (peas, beans, lentils)
Berries
Beetroot
Nuts and seeds
Antioxidant rich foods
Polyphenols
Some people can have mutations in the enzyme MTHFR (methylenetetrahydrofolate reductase), which is the most important enzyme involved in creating 5-MTHF (folate) needed for the methylation cycle! So it is essential that they include wonderful methyl donor foods to support the methylation cycle and include methyl rich nutrients including folic acid as the active form folate for better absorption.
Certain nutrients are needed for a healthy methylation cycle and these are your wonderful B vitamins including B12, B6, B2 and folate in its active form of 5-MTHF, as well as magnesium, Vitamin D and betaine!
Our focus should be on including whole whole nutrient dense foods with lots of antioxidants, think colourful vegetables and fruit (aim for more vegetables with a daily intake of at least 8 a day). Avoid processed foods, high sugar foods and lots of rice based products.
Avoid pro-inflammatory foods, as these can alter gene expression by altering methylation and causing cells to age and include lots of wonderful anti-inflammatory foods such as omega 3 fatty acid foods including oily fish, chia seeds and walnuts, include a rainbow of vegetables and fruit, include wholegrains such as quinoa, buckwheat, spelt, chickpeas, legumes, pulses and definitely add in those nuts and seeds.
Sleep is essential as this is our rest and repair time. Make sure to prioritise sleep. Lack of sleep is a stress on the body, causing rises in stress hormones and altering blood sugar balance that can impact on methylation.
Reduce exposure to toxins and chemicals including xenoestrogens that can impact on our hormones and methylation cycle.
Avoid alcohol and lots of caffeine as this again can impact on liver detoxification and our antioxidant status which is essential for methylation.
Think of methylation is the anti-aging cure. It helps to reverse cell damage, reduce risk of disease, improve hormonal balance, improve detoxification and improve our overall health.
