Methylation, Genetics and Epigenetics: Check out resources from Dr. Ben Lynch of DIRTY GENES
Dr. Lynch writes “when you support your genes with the right diet, exercise, sleep, protection from chemicals and stress relief, your born dirty genes are much more manageable. BUT… when your body and/or mind undergoes STRESS then all of our genes get dirty…and your born-dirty genes start to give you trouble.”
Hello…my personal life story I shared in my book “LIFE IS NOT A RACE” (on Amazon) to share how chronic stress impacts the WHOLE you from the inside out. My purpose is now to help others like myself avoid this internal breakdown and burnout at a cellular level… obviously I got my “genes dirty” and experienced poor methylation – contributing to my “METABOLIC CHAOS®” and dysfunctions!
“The body is a very complex machine, with various gears and switches that need to be all functioning properly to operate optimally. Think of methylation, and the opposite action, demethylation, as the mechanism that allows the gears to turn, and turns biological switches on and off for a host of systems in the body.”
You may have heard about MTHFR genetic mutation in the past few years. If you have done your 23andMe or AncestryDNA, you can upload your raw data to find out about your methylation cycle genetic “snps”. If you have a MTHFR genetic mutation, you may have difficulty activated FOLATE and need methylation support with methyl folate in order to keep up proper methylation processes as you can see in this example –
Methyl Group Folate – coverts to active form = 5-MTHF (methyl folate) which is used in most all-important cellular processes where FOLATE is required for the chemical process.
If we want to optimize our health, performance and longevity then we need to learn how to optimize our methylation function as we age…it is an ongoing process!
In his book “DIRTY GENES”, Dr. Ben Lynch, explains different signals our body gives us when our methylation cycle is acting too slow – or too fast! I always say that everything, including everybody function, has its own “Goldilocks Effect” tolerance. Not too much or too fast, and not too little or too slow…just the right amount to create the optimal function and benefits!
Dr. Ben Lynch explains in his info packed book “DIRTY GENES” that “methylation controls your genetic expression. It determines whether a particular gene will be turned on or off. EVERY GENE in EVERY CELL is ultimately regulated by methylation.”
First, …WHAT is methylation?
- Adding a “methyl group” (one carbon plus three hydrogen atoms) to something else as a gene, enzyme, hormone, neurotransmitter or vitamin in your body to methylate a chemical compound
- A biochemical process transferring four atoms from one substance to another (one carbon and three hydrogen atoms = CH3)
- Optimal methylation process creates a positive
impact in most all biochemical reactions in the body that help regular the
activity of our:
- Cardiovascular
- Neurological
- Reproductive
- detoxification systems
- DNA production
- Neurotransmitter production
- Detoxification
- Histamine metabolism
- Estrogen metabolism
- Eye health
- Fat metabolism
- Cellular energy
- Liver health
- SAMe is a universal methyl donor that gives away its own methyl group to other substances in our body to help activate other functions as the cardiovascular, neurological, reproductive, and detoxification systems.
- The system that help make SAMe requires a B-vitamin (5-MTHF) methyl folate to work efficiently. We need enough of 5-MTHF to have proper function of our methylation cycle.
- Do you have a genetic snps in your MTHR? I do… I only get 60% function.
- We need folate from our diet and supplements so it can be converted into its active form: 5-MTHF in order to be used in the methylation cycle
- Read more here https://www.thorne.com/take-5-daily/article/what-is-methylation-and-why-should-you-care-about-it
Dr. Ben Lynch of SEEKING HEALTH explains the process of METHYLATION starts…
“Down at the cellular level, methylation is simply the addition of a tiny molecule called a methyl group (CH3) to another molecule which ‘activates’ the receiving molecule. The body’s main methyl donor is SAMe (S-adenosylmethionine). SAMe travels around the body, giving methyl groups to molecules in need. Once activated, these molecules can now perform their jobs of keeping our body systems running smoothly.”
Why is Methylation essential for life?
Proper methylation is involved in many body functions as:
- Gene expression
- Fetal development
- Production of neurotransmitters
- Maintaining proper homocysteine levels
- Detoxification and processing of heavy metals like arsenic
- Production of glutathione, the body’s master antioxidant
- Production of crucial compounds like creatine, phosphatidylcholine and carnitine.
- Maintaining proper histamine levels
- Mental and brain health
- Nervous system health
- Cardiovascular health
- Mitochondrial health
- Reproductive health
- Liver health
How do you know if you are methylation properly?
- If you are struggling with symptoms or disorder
Here is a list of ten signs that you need methylation support from an article on www.biocare.co.uk
How do you know if you need to add support to your methylation system? Here are some common signs from BioCare article…
- Hormonal imbalances:
- Methylation is needed to metabolize and detoxify estrogens
- Slow or fast methylation can result in imbalances as PCOS
- Heavy menstrual cycle bleeding increases need for iron, folate and B12
- Infertility:
- Both male and female
- history of miscarriage or pregnancy related complications
- Methylation is crucial to new tissue growth that is essential for fertility, pregnancy and the growth of the fetus.
- Increases need for nutrients as folate during pregnancy
- Cardiovascular disease, high blood pressure, poor circulation:
- High homocysteine levels may be the result of poor methylation
- Excess homocysteine contributes to inflammation and free radical damage
- Poor methylation can lead to atherosclerosis and hypertension that can contribute to cardiovascular disease
- Chronic inflammation can be created by poor methylation – contributing to cardiovascular disease
- Mood and mental health issues:
- Methylation is need for producing and metabolizing key neurotransmitters than impact our mood, anxiety and depression.
- Key mood neurotransmitters are dopamine, serotonin, norepinephrine, epinephrine and melatonin- chemicals that transmit messages throughout our body via neurons.
- If neurotransmitters are methylating slow or fast, then our mood may be altered as well as our resiliency to stressors.
- Brain fog, anxiety, depression, ADHD… important brain chemicals that depend on proper methylation.
- Autoimmune conditions:
- We need proper methylation function in order to optimize our immune system and gut repair
- Research studies link autoimmune conditions to high homocysteine and genetic factors affecting methylation.
- Memory problems as insomnia, dementia, or Alzheimer’s disease
- High homocysteine can damage the brain neurons and contribute to inflammation
- Research studies link cognitive programs to poor methylation.
- Proper sleep (quality deep sleep) is essential to health and proper methylation to make serotonin which is made into melatonin.
- Chronic fatigue: my focus area so a little extra note from “DIRTY GENES” are included.
- Stress and relaxation response
- Low levels of energy can be connected to the energy producing part of our cells – the mitochondria
- Healthy thyroid, adrenals and nervous system function depends on proper methylation along with co-factors B12, B5, folate, zinc and magnesium.
- Dr. Ben Lynch writes in his book- “anything that creates a challenge for you mentally, physically or emotionally triggers the stress response”
- Stress response activates our sympathetic nervous system (SNS) to release stress hormones as epinephrine/adrenaline, norepinephrine/noradrenaline, dopamine and cortisol to help the body respond or react to the emergency (to mobilize and act quickly to the threat).
- When we methylate properly- we have the biochemicals needed to shift into SNS and return to the parasympathetic nervous system (PNS)- we relax and recover.
- If our methylation is NOT working at optimal level, then we don’t always have the need biochemicals available for both reacting then recovering (SNS – PNS).
- If you feel always “on” and can’t calm down… or you are so exhausted that you can’t find the energy to respond to a threat… signs of methylation problems!
- Allergies and histamine intolerance:
- Symptoms of eczema, hay fever, headaches, congestion, hives and other allergies are a sign of increased histamine production.
- Histamine is related to common allergy symptoms as watery eyes, running nose and sneezing.
- For excess histamine in the cells to become inactive and then excreted- it needs to be eliminated by adding a ‘methyl group’ to it.
- Poor bile production
- Phosphatidylcholine is needed to make bile that is produced in our liver.
- Symptoms of digestive problems, fat malabsorption, and gallbladder issues
- Biles is made in the liver and stored in the gallbladder then secreted when needed into the small intestine to breakdown and absorption of fats (including the fat-soluble vitamins A, D, E and K)
- Bile also has anti-microbial properties as it regulates the bacteria in the small intestine, cleansing the bowel and preventing overgrowth of unwelcome bacteria/yeast.
- Bile is involved in our detoxification “rinse” elimination (“phase III”) process to excrete our toxins and excess cholesterol via are colon- feces.
- If we have poor methylation, we don’t produce enough phosphatidylcholine- which is needed to produce a strong cell wall so nutrients can get into our cells.
- Phosphatidylcholine regulates the rate of cell death and helps makes new cells (2.5 million cells die every second!)
- Inflammatory condition
- Symptoms as arthritis, inflammatory bowel disease (IBD) and Crones
- Our immune system is assigned with the “Call of Duty” defense team- it is to attack any notified “invader” in the body
- Invaders could be anything that the body perceives as a threat- bacteria, viruses, pathogens, toxins, dangerous chemicals, and harmful foods.
- An underactive immune system increases your vulnerability to a disease
- An overactive immune system causes our body to attack everything- environmental “non-self” invaders and now also your own self… leading to auto-immune conditions.
- Proper methylation function helps our immune system to be functioning at “The Goldilocks” amount- not too much, not too little but just right.
- Poor digestion and absorption decrease our intake of vital nutrients including Vitamin B12.
- Chronic inflammation strains the entire body and can deplete our methylation process- “your ‘methyl pool’ – the availability of methylated molecules in the body that are ready to be donated to various essential processes. If that pool is continuously ‘drained’ by inflammation, other essential processes, such as tissue repair or neurotransmitter production can be affected.”
Reference: https://www.biocare.co.uk/news/10-signs-you-need-methylation-support.html
What are we to do? Clean up our lifestyle habits including what I discuss in my program and manual – “The WHOLESTIC Method” eight elements.
A clean diet and lifestyle are ideal – along with reducing excessive and CHRONIC external stressors from our environment as well as emotional, physical and mental stress. We can’t out supplement poor lifestyle habits, but we often need to supplement with key nutrients that support our methylation function including methyl folate (5-MTHF) and vitamin B12 (methylcoblamain). Check out the supplements from SEEKING HEALTH here- a company developed and operated by Dr. Ben Lynch.
A few take away from a podcast with Dr. Lynch and Chris Kresser discussing proper METHYLATION.
- “…. And the magic bullet apparently doesn’t exist, and I don’t think it’ll ever exist. The magic bullet is labeled “hard work and effort.”- Dr. Ben Lynch in an interview with Chris Kressor
- Dr. Ben Lynch “You identify the function of that gene, and you learn how you can reduce the impact of burden on it through the environment, lifestyle, diet, mindset, and also what you can do nutritionally as well.”
- Chris Kresser… “mutation of a gene doesn’t necessarily guarantee dysregulation of that gene. In other words, mutation doesn’t mean that you absolutely will have a dysfunctional gene. It means it’s more likely to dysfunction.”
- Chris Kresser…”polymorphism in a particular gene may be predisposed to that gene functioning less optimally, especially when you add a number of environmental challenges that we’re facing today, like poor diet, heavy metal toxicity, dysbiosis, disrupted gut microbiome, air pollution both indoor and outdoor, nutrient imbalances, a relative excess of copper and deficiency of zinc, etc., etc., etc.—in a nutshell, the modern lifestyle, right?”
Listen and learn more on https://chriskresser.com/what-influences-methylation-an-interview-with-dr-ben-lynch/
Where does methylation occur in our body?
- Around 85% of methylation takes place in the liver which is why we need to always support and give love to our liver.
- Methylation occurs so many times every second in EVERY CELL in our body– our health depends on proper methylation processes to function at optimal level as:
- Genetic expression
- Conversion of food into energy (carnitine)
- Cellular protection (phosphatidylcholine)
- Brain and muscle health (creatine)
- Production and balancing of neurotransmitters (
- Stress and relaxation response
- Detoxification
- Immune response
- Cardiovascular function
- DNA repair
- Dr. Lynch suggests taking care of
your liver by…
- Avoid alcohol or drink in moderation -especially avoid if you have methylation issues
- Avoid industrial chemicals and heavy metals in our air, water and food
- Avoid unnecessary medications and recreational drugs
- Avoid chronic stressors by following Dr. Lynch’s “Clean Genes Protocol” to help your detoxification Phase I and Phase II processes.
Important methylation support nutrients include:
- Riboflavin
- Vitamin B6
- Methyl folate
- Vitamin B12 in the form of Methyl cobalamin
- Choline
- Betaine (trimethyl glycine, TMG)
- Magnesium
- Zinc
Methylation produces key chemicals as:
- Phosphatidylcholine
- Creatine
- Norepinephrine and epinephrine
- Melatonin
- Carnitine
- Polyamines
Methylation reduces many key chemicals as:
- Histamine
- Estrogen
- Dopamine and norepinephrine
- Arsenic
Why does our methylation system get dysfunctional? As per Dr. Ben Lynch in DIRTY GENES:
- Poor nutritional habits
- Your body needs nutrient dense foods to function at optimal levels or else it is not able to methylate properly. We need protein, B vitamins and other nutrients.
- Consuming FOLIC ACID instead of the natural form FOLATE
- The wrong type of EXERCISE… not
too much and not too little!
- Over exercise too long or too intensely – stresses our body too much and excess stress disrupts our healthy methylation
- Poor sleep:
- Poor sleep – poor methylation – low melatonin production- repeat cycle
- Too much stress:
- Excess chronic stress (overloading our “stress beaker”) uses up methyl groups at a faster rate as compared to at rest or when we are relaxed.
- To make more methyl groups – we need more methyl donor + energy + key nutrients from foods and vitamins
- Ongoing chronic stress (my story!)- we could “run out of methyl donors, energy or BOTH”
- When we do not methylate properly- our health will be impacted (as my story!
- Exposure to harmful chemicals”
- Chemical exposure can overwhelm the body = chemical burden -> body compensates -> poor methylation ->poor detoxification = repeat the cycle.
HOW DOES METHYLATION HAPPEN?
- If methylation is “turned off” then it is not
creating enough SAMe… we end up with multiple molecules that are not being
produced efficiently including:
- Glutathione
- Coenzyme Q10
- Melatonin
- Serotonin
- Nitric Oxide
- Norepinephrine
- Epinephrine
- L-Carnitine
- Cysteine
- Taurine
How do you improve the methylation cycle?
- Upload your raw data into Dr. Ben Lynch’s STRATEGENE (link here) for your full genetic methylation and detoxification snps report – to see which specific enzymes that are influenced as MTHFR enzyme needed to create 5-MTHF
- Remember genetics are not our destiny – poor lifestyle habits “pull the trigger” = epigenetics
Common barriers to proper methylation include: how many items can you check off this list?
- Alcohol
- Antacids
- Heavy metals
- Infections
- Inflammation
- Intestinal yeast overgrowth
- Nitrous oxide
- Oxidative stress (free radicals)
- Small intestine bacterial overgrowth and other gut infections
IMPROVING THE METHYLATION CYCLE
- WHAT YOU EAT … whole, nutrient dense foods that are not processed plus nutrients from
- Asparagus
- Avocado
- Broccoli
- Brussels sprouts
- Green, leafy vegetables
Dr. Ben Lynch’s “CLEAN GENES” protocol in his DIRTY GENES Book to “Eat foods rich in methyl donors and vital nutrients that your genes need to complete methylation with out the packaged foods that contain folic acid”
They key to proper methylation is maintained genetic and overall health plus support methylation via diet, rest, exercise, stress reduction and environmental toxin exposures.
Lifestyle changes include:
- Engage in regular physical exercise- the right type = not too much, not too little
- Deep restful sleep
- Avoid industrial chemical and heavy metals exposure -as much as possible
- Support liver detoxification Phase I and Phase II (pre-wash and wash cycle) then proper elimination pathways (“Phase III”-rinse cycle)
- Stress reduction techniques as breathing, yin yoga, meditation and other mindful exercises
- Avoid excessive alcohol consumption
- Don’t smoke
- Avoid excessive coffee consumption (not more than five cups daily)
NUTRIENTS FOR METHYLATION: nutrients to maintain optimal performance of methylation cycle
- 5-MTHF (active folate)
- Methyl cobalamin (active vitamin B12)
- Pyridoxal 5’-Phosphate (active vitamin B6)
- Riboflavin 5’-Phosphate (active vitamin B2)
- Magnesium
- Betaine (also known as trimethyl glycine)
- Vitamin D
Hopefully now you have a better understanding on what does methylation do in the body – as it is a huge “rabbit hole” to fall into! Biochemistry is NOT my specialty at all… in fact chemistry classes in high school and college were always a struggle for me. Dr. Ben Lynch explains genetics, methylation and the impact of stress on our entire health so much better than I ever could do for you.
As I continue to learn and grow personally, I understand how important proper methylation cycles are for me to optimize my health – as well as to repair, rebuild and restore the WHOLE me from the inside out. I want to improve my energy levels, my exercise performance and improve the aging process. Proper methylation is essential for us physically, mentally and emotionally.
My genetic reports help me collect more clues in my personal investigation into my own rebuilding and restoration project. My body went under a ton of stress- and my genes got “dirty”.
My StrateGene report helps me put the pieces of the puzzle together, after eight-year long investigation, as I have genetic snps with MTRR, MAOB, BCO1, VDR and APOE. My past lifestyle habits of over training, stressed out small-business owner, financial stress and multi-tasking every day for too many years most likely impacted my methylation cycle, increased my oxidative stress, damaged my mitochondria function and
“Our DNA, which makes up our genes, is like a hard drive that make us who we are. Epigenetics refers to chemical processes that influence how our genes work without changing our DNA. Methylation is an example of one epigenetic process that is essential for our DNA to work properly, and it may be the link between our environment, nutrition and disease.” – www.bioceuticals.com
What can you do to make sure you have healthy methylation?
- No simple solution- Band-Aid
- Minimizing exposure to environmental toxins
- Improve lifestyle behaviors as chronic stress, sleep,
- Enough intake of required vitamins and minerals to support methylation
Signs you may need methylation support
- Ongoing fatigue
- Family history of cardiovascular disease
- Family history of anxiety and depression
- Poor mood, difficulty concentrating
- Chronic constipation
- Issues with inflammation
- Elevated homocysteine and liver enzymes, low vitamin B12 and red cell folate (in blood testing.)
Dr. Lynch writes in his article… if you know your methylation system needs support:
- focus on eating a healthy diet that includes an abundance of methyl donors.
- Aim for getting between 1/2 and 1 gram of protein per pound of bodyweight to ensure you’re getting enough methionine and the other amino acids and nutrients needed to recycle homocysteine.
- Include pastured organ meats a few times a week for folate and trace minerals.
- Consume a plethora and a variety of different vegetables, including dark green leafy veggies in the mix for B’s and other vitamins.
- Eating whole foods will help you to meet your body’s needs for many of the nutrients required for methylation.
- If you need a bit more methylation support, consider Optimal Methylate Chewable for that extra edge without putting you over the edge!
- More here http://education.seekinghealth.com/7-signs-you-need-methylation-support
