Let me share with you a story very close to my heart, one that has deeply influenced my path and my passion for understanding health and lifestyle choices.
Many years ago, my family faced a heartbreaking moment when my cousin, who was only 20, lost his battle with pancreatic cancer. This tragic event opened my eyes to the reality of how fragile life can be and how important it is to take care of our health.
Back then, I didn’t know that cancer was actually a physiological manifestation of what already happened in the mental, emotional and spiritual level. I believed that all illness were caused by genetic alterations. I remember studying the number of genetic insults a gene would need to suffer to be transformed into a tumor cell. That was prior to the genome project. I was really excited when they finally completed the whole sequence of the human genome, expecting all the answers to curing and preventing illness. However, that didn’t happen. It was discovered that most of illnesses actually result from epigenetic reasons. Meaning, not only because there was a mutation or alteration in the sequence of the DNA. But more precisely, in the regulation of the genes. Now we understand that those factors, that regulate gene expression are in fact affected by lifestyle factors.
This search for answers led me to explore the world of the lifestyle factors that were described in the scientific literature such as sleep, stress, exercise and more specifically nutrition and the connection to aging and chronic diseases like cancer. I learned about epigenetics, which shows us how the food we eat can influence our genes and their activity.
It's empowering to learn that the choices we make at the dining table can impact our health and potentially reduce the risk of diseases like cancer.
Research shows that what we eat can influence our risk of developing certain cancers, like those in the colon, breast, and prostate. The Mediterranean diet, which includes lots of fruits, vegetables, whole grains, and olive oil, is linked to lower rates of these cancers and other diseases. This diet is effective because it contains bioactive nutrients that can change the way our genes are regulated, helping to age better and protect us from diseases (1).
Here are some key bioactive nutrients from the Mediterranean diet and simple tips on how to include them in your meals:
- Polyphenols: Found in fruits, vegetables, and even chocolate, these compounds can help protect our cells and keep our bodies strong and resilient.
Tip: Use olive oil as a dressing for salads or drizzle it over cooked vegetables.
- Selenium: This essential mineral, present in nuts and seafood, supports our immune system and helps safeguard our DNA.
Tip: snack on a small handful of nuts or sprinkle seeds on your yogurt.
- Methyl Group Donors: Nutrients like folate and vitamin B12 are crucial for maintaining healthy gene expression, available in greens and legumes.
Tip: Add spinach, kale, or other leafy greens to your sandwiches, salads, or smoothies.
- Genistein, Resveratrol, Pterostilbene, and Apigenin: These nutrients, found in various plants such as parsley, celery, chamomile tea, and oranges, offer additional support for cellular health and longevity.
Tip: Use fresh parsley as a garnish on your dishes, add chopped celery to salads or soups, or unwind with a cup of chamomile tea in the evening.
There are more details and more superfoods that are shared in my eBook, "Epigenetic Superfoods: Simple Recipes for Natural Rejuvenation." It's a book filled with easy recipes that help you use food for better health span, specifically designed to add the bioactive nutrients that specifically help reduce your biological age. The recipes are easy and simple for you to enjoy on a daily basis.
References
1- Anticancer Effects of Nutraceuticals in the Mediterranean Diet: An Epigenetic Diet Model
ROSA DIVELLA, ANTONELLA DANIELE, EUFEMIA SAVINO and ANGELO PARADISO
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7367609/
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