The effect of nutrition on genetics and life expectancy

The effect of nutrition on genetics and life expectancy: epigenetics, metabolic pathways and personalized approaches

Power, in its core, is a source of building blocks and energy necessary to maintain life. However, its influence extends far beyond the limits of simple satisfaction of energy needs. It actively interacts with our genetic material, modulating the expression of genes and influencing life expectancy through complex metabolic pathways. This interaction, primarily manifested through epigenetic mechanisms, makes food a key factor that determines our health and longevity.

1. Epigenetics: Bridge between power and genome

Epigenetics studies changes in genes expression not associated with a change in the sequence of DNA. These changes, although inherited through cellular divisions (and in some cases, transgeneration), are reversible and exposed to environmental factors, including nutrition. The main epigenetic mechanisms modulated by power include:

• DNA methylation: The accession of the methyl group (CH3) to cytosine (one of the four nucleotide DNA bases) usually leads to suppression of genes expression. Diet rich in methyl donors, such as folic acid, vitamin B12, choline and betaine, can affect DNA methylation patterns. For example, a deficiency of folic acid during pregnancy can lead to abnormal methylation patterns that affect the development of the fetus and increasing the risk of diseases at a later age. On the other hand, diets rich in flavonoids (contained in fruits and vegetables) can inhibit DNA-methyltransferase (DNMT), enzymes that catalyze DNA methylation, thereby contributing to the expression of certain genes.

• Modifications of histones: Histons are proteins around which DNA is accused, forming chromatin. Histonian modifications, such as acetylation, methylation, phosphorylation and killing, change the structure of chromatin and affect the availability of DNA for transcription factors, thereby regulating genes expression. Nutrients can modulate the activity of enzymes involved in histone modifications. For example:

  • Acetylation of histones: Acetylation of histones is usually associated with genes activation. Butyerate, short-chapel fatty acid (KCHK), which is formed in the intestines during the fermentation of dietary fibers, is an inhibitor of histone deacilasis (HDAC), enzymes that remove acetyl groups from histones. Inhibition of HDAC leads to an increase in acetylation of histones and activation of genes associated with anti -inflammatory processes and maintaining the health of the intestine.
  • Tyiston methylation: Methyling of histones can lead to both activation and genes repression, depending on which histone amino acid is modified and how many methyl groups are added. S-adenosylmetionine (SAM), synthesized from methionine, is the main methylic donor for methylation of histones. The consumption of products rich in methionine can affect patilation of histones.

• Microrm (Markn): Mirnka is small non -dodging RNA molecules that regulate the expression of genes by binding to MRNA (messenger RNA) and inhibiting the broadcast or causing degradation. Food can affect the expression of Mirn. For example, the polyunsaturated fatty acids of Omega-3 can change the expression of Markn, involved in the metabolism of lipids and inflammatory processes. In addition, some food components, such as resveratrol (contained in red wine and grapes), can directly contact Mirnka and modulate their activity.

2. Key metabolic pathways modulated by food and affecting life expectancy

Some key metabolic pathways regulated by power are directly related to aging processes and life expectancy. Intervention in these paths using a diet can have a significant impact on health and longevity.

• Insulin/IGF-1 signal path (IIS): This path plays a key role in the regulation of growth, metabolism and reproductions. A decrease in IIS activity, for example, by limiting calorie content, is associated with an increase in life expectancy in various organisms, from yeast to mammals. The limitation of calorie content reduces the level of insulin and the insulin-like growth factor 1 (IGF-1), which leads to the activation of protective mechanisms such as autophagy (the process of removing damaged cell components) and increasing stress resistance. A low carbohydrate diet and a moderate protein content can also reduce iis activity.

• mTOR (mammalian target of rapamycin): Mtor is Serin/Treoninkinase, which plays a central role in the regulation of cell growth, proliferation, metabolism and autophagy in response to nutrients, growth factors and energy. Activation of MTOR, especially the MTORC1 complex, promotes the growth and synthesis of protein, but also inhibits autophagy and promotes aging. The restriction of protein, especially amino acids with an extensive chain (BCAA), such as leicin, isolacin and valin, can reduce MTOR activity and stimulate autophagy, which is associated with an increase in life expectancy. Rapamycin, the drug inhibiting MTOR, demonstrated an increase in life expectancy in various organisms.

• AMPK (AMP-activated protein kinase): AMPK is the “energy sensor” of a cell that is activated at a low level of energy (high ratio of AMF/ATF). AMPK activation stimulates catabolic processes, such as glycolysis and oxidation of fatty acids, and inhibits anabolic processes, such as protein synthesis and lipogenesis. In addition, AMPK activates autophagy and improves mitochondrial function. AMPK activators include limiting calorie content, physical exercises and some food compounds, such as resveratrol and Berberin. AMPK activation is associated with improving metabolic health and increasing life expectancy.

• Sartuin: Sirtuins are NAD+ -dependent deecolse, which play a role in the regulation of aging, metabolism and response to stress. They participate in the regulation of the expression of genes, DNA reparations, the stability of the genome and mitochondrial function. The activity of sirtuins depends on the level of NAD+ (nicotinindinindinucleotide), a coherent participating in many metabolic processes. The NAD+ level decreases with age, which leads to a decrease in sirtuin activity. Nad+ predecessors, such as nicotinamide riboside (NR) and nicotinomide mononucleotide (NMN), can increase the Nad+ level and activate sirtuins. Resveratrol, although it is not a direct activator of sirtuins, can strengthen their activity in the presence of NAD+.

• Путь Nrf2 (Nuclear factor erythroid 2-related factor 2): NRF2 is a transcription factor that plays a key role in protecting cells from oxidative stress. It regulates the expression of genes encoding antioxidant enzymes, such as superoxidsmouth (SOD), catalase and glutathioneperoxidase (GPX). Activation of NRF2 can be achieved through the consumption of certain food compounds, such as sulforafan (contained in broccoli and other cruciferous vegetables), turmeric (contained in turmeric) and resveratrol. Activation of NRF2 is associated with a decrease in oxidative damage, improving health and increasing life expectancy.

3. Macronutrients and their influence on the genetic expression and life expectancy

The ratio of macronutrients (proteins, fats and carbohydrates) in a diet has a deep effect on metabolic pathways and genetic expression.

• Squirrels: As already mentioned, the restriction of protein, especially BCAA, can reduce MTOR activity and stimulate autophagy. However, the complete exclusion of protein from the diet is undesirable, since proteins are necessary for the construction and restoration of fabrics. The optimal amount of protein depends on the age, level of physical activity and genetic factors. It is also important to take into account the source of protein. Plant sources of protein, as a rule, contain less BCAA than animal sources.

• Fat: The type of fat consumed has a significant effect on the health and life expectancy. Saturated fats and trans fats, as a rule, are associated with an increased risk of cardiovascular diseases, while unsaturated fats, especially polyunsaturated fatty acids omega-3 (EPA and DHA), have anti-inflammatory properties and are useful for the health of the heart and brain. Omega-3 fatty acids can modulate the expression of genes involved in lipid metabolism and inflammatory processes. The ratio of omega-6 and omega-3 fatty acids in the diet also plays an important role. Modern diets are often characterized by a high omega-6 content and low omega-3 fatty acids, which can contribute to inflammation.

• Carbohydrates: The type and amount of carbohydrates consumed has a significant effect on the level of glucose in the blood and insulin. The consumption of a large number of refined carbohydrates and sugar can lead to hyperinsulinemia, insulin resistance and an increase in the risk of type 2 diabetes and other metabolic diseases. Complex carbohydrates, such as whole grain products, vegetables and fruits, release glucose more slowly and have a lesser effect on the level of insulin. The restriction of carbohydrates, especially refined, can reduce the activity of IIS and MTOR, which is associated with improving metabolic health and increasing life expectancy.

4. Micronutrients and phytochemicals: modulators of genetic activity and cell defenders

Micronutrients (vitamins and minerals) and phytochemical substances (natural compounds contained in plants) play an important role in maintaining health and longevity, affecting genetic expression and protecting the cells from damage.

• Vitamins:

  • Vitamin D: Vitamin D is a cryptormon, which plays a key role in the regulation of calcium metabolism, immune function and genes expression. Vitamin D deficiency is associated with an increased risk of developing various diseases, including osteoporosis, cancer and autoimmune diseases. Vitamin D can contact the vitamin D (VDR) receptor, a transcription factor that regulates the expression of hundreds of genes.
  • B vitamins B: B vitamins, such as folic acid (B9), vitamin B12 and vitamin B6, participate in metabolism of methionine and synthesis of SAM, the main methyl donor for methylation of DNA and histones. B vitamins deficiency can disrupt methylation patterns and increase the risk of diseases.
  • Vitamin C: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It also participates in the synthesis of collagen and improves the absorption of iron. Vitamin C can affect the expression of genes associated with immune function and inflammatory processes.

• Minerals:

  • Selenium: Selenium is an important trace element that is part of selenoproteins, enzymes with antioxidant properties and thyroid hormones involved in the metabolism. Selenium can protect cells from oxidative stress and DNA damage.
  • Zinc: Zinc is necessary for the activity of many enzymes involved in the metabolism of DNA and proteins. It also plays a role in immune function and wound healing. Zinc can affect the expression of genes associated with the immune response and inflammatory processes.
  • Magnesium: Magnesium is involved in more than 300 enzymatic reactions in the body, including energy metabolism, DNA synthesis and proteins, and regulation of blood glucose levels. Magnesium deficiency is associated with an increased risk of developing type 2 diabetes, cardiovascular diseases and osteoporosis.

• Phytochemical substances:

  • Flavonoids: Flavonoids are a group of plant pigments with antioxidant and anti -inflammatory properties. They are found in fruits, vegetables, tea and wine. Flavonoids can inhibit DNA methyltransferase (DNMT) and histone deecilasis (HDAC), thereby affecting the expression of genes.
  • Polyphenols: Polyphenols are a class of phytochemical substances with antioxidant and anti -inflammatory properties. They are found in various plant products, such as berries, grapes, tea, coffee and cocoa. Resveratrol, contained in red wine and grapes, is one of the most studied polyphenols. It can activate ampk and sirtuins, which is associated with improving metabolic health and increasing life expectancy.
  • Carotenoids: Carotinoids are pigments contained in fruits and vegetables that give them orange, yellow and red. Beta-carotene, lycopine and lutein are examples of carotenoids. They have antioxidant properties and can protect cells from damage caused by free radicals.

5. The effect of nutrition on the intestinal microbia and its role in life expectancy

The intestinal microbia is a community of microorganisms that live in our intestines. It plays an important role in digestion, immune function, the synthesis of vitamins and metabolism of various substances. Nutrition has a deep effect on the composition and function of the intestinal microbioma.

• Food fibers: The dietary fibers contained in vegetables, fruits, whole granular products and legumes are food for microorganisms in the intestines. Enzymation of dietary fibers with microorganisms leads to the formation of short -chain fatty acids (KCHK), such as butyrate, acetate and propionate. KCZHK has various beneficial effects, including improving intestinal health, a decrease in inflammation and the regulation of glucose and lipid metabolism. Butyrate, in particular, is an inhibitor of histone deecilasis (HDAC) and can affect the expression of genes.
• Probiotics: Probiotics are living microorganisms that, when used in sufficient quantities, have a positive effect on health. They can improve the composition of the intestinal microbioma, strengthen the immune function and reduce the risk of various diseases.
• Prebiotics: Prebiotics are indigestible ingredients of food, which contribute to the growth and activity of useful microorganisms in the intestines. They are found in various plant products, such as onions, garlic, chicory and asparagus.

Dysbacteriosis, intestinal microbioma disruption, is associated with an increased risk of developing various diseases, including obesity, type 2 diabetes, cardiovascular diseases and autoimmune diseases. A diet rich in processed products, sugar and saturated fats can contribute to the development of dysbiosis.

6. Personalized nutrition: taking into account genetic and metabolic features

An individual reaction to nutrition can vary depending on the genetic factors, metabolic features and the state of the intestinal microbioma. Personalized nutrition involves the development of dietary recommendations adapted to individual needs and characteristics.

• Nutrigenomy: Nutrigenomy studies the interaction between nutrition and genes. It allows you to identify genetic options that affect the metabolism of nutrients and a predisposition to various diseases. Based on genetic information, individual dietary recommendations can be developed to optimize health and reduce the risk of diseases.
• Metabolomics: Metabolomics studies a complete set of metabolites (small molecules) in the body. Analysis of metabolism can provide information about metabolic tracks and an individual power reaction. Based on a metabolomic profile, you can develop personalized dietary recommendations to improve metabolic health.
• Analysis of the intestinal microbioma: Analysis of the intestinal microbioma allows you to determine the composition and function of microorganisms that live in the intestines. Based on the analysis of the microbioma, you can develop dietary recommendations to improve the intestinal health and modulate microbioma.

Personalized nutrition is a promising approach to optimization of health and longevity. However, additional studies are necessary to develop reliable and effective methods of personalizing dietary recommendations.

7. Dietary strategies for prolonging life and improving health

Based on current scientific data, several diet strategies can be distinguished that can contribute to the extension of life and improve health:

• Calorie restriction: The limitation of calorie content (reduction in calories by 20-40%) is associated with an increase in life expectancy in various organisms. It reduces the activity of IIS and MTOR, activates AMPK and autophagy, and improves mitochondrial function. However, a prolonged calorie restriction can be difficult to do and have side effects.
• Interval fasting: Interval fasting (IG) involves the alternation of periods of starvation and eating. There are several IG options, including 16/8 (16 hours of starvation and 8 hours of food intake), 5: 2 (5 days of conventional power and 2 days of calorie restriction) and EAT-Stop-EAT (24-hour starvation once or twice a week). IS has similar effects with a limiting calorie content, reducing the activity of IIS and MTOR, activating AMPK and autophagy. It can be more complete than a long -term limiting calorie content.
• Mediterranean diet: The Mediterranean diet is characterized by a high consumption of vegetables, fruits, whole grain products, legumes, nuts, seeds, olive oil and fish, moderate poultry consumption and dairy products, and low consumption of red meat and processed products. It is rich in antioxidants, fiber and healthy fats, and is associated with a decrease in the risk of developing cardiovascular diseases, type 2 diabetes, cancer and neurodegenerative diseases.
• Low carbohydrate diet: A low carbohydrate diet involves limiting the consumption of carbohydrates, especially refined, and an increase in the consumption of fats and proteins. A ketogenic diet is an extreme version of a low carbohydrate diet, in which carbohydrate consumption is minimized, which leads to ketosis (the formation of ketone bodies as a source of energy). A low carbohydrate diet can be effective for weight loss, improve blood glucose control and reduce the risk of type 2 diabetes. However, caution must be observed with prolonged use of diets with low carbohydrates, as they can have side effects.
• Plant diet: A plant diet involves the limitation or exclusion of animal products. Vegetarian and vegan diets are examples of plant diets. Plant diets are rich in fiber, antioxidants and phytochemicals, and are associated with a decrease in the risk of developing cardiovascular diseases, type 2 diabetes, cancer and obesity. It is important to ensure sufficient consumption of all necessary nutrients under the plant diet, especially vitamin B12, iron, zinc and calcium.

The choice of optimal dietary strategy depends on individual needs, preferences and health status. It is recommended to consult a doctor or nutritionist to develop an individual food plan.

8. The role of nutrition in the prevention of age diseases

Nutrition plays a key role in the prevention of age-related diseases, such as cardiovascular diseases, type 2 diabetes, cancer, neurodegenerative diseases and osteoporosis.

• Cardiovascular diseases: Diet, rich in vegetables, fruits, whole grain products, legumes, nuts, seeds, olive oil and fish, and poor in saturated fats, transfiners, sugar and treated products, can reduce the risk of cardiovascular disease. It is important to maintain a healthy level of cholesterol and blood pressure through diet and physical activity.
• Type 2 diabetes: A low content of refined carbohydrates and sugar, and a high fiber content, can help control the level of blood glucose and reduce the risk of type 2 diabetes. It is important to maintain a healthy weight and regularly engage in physical activity.
• Cancer: A diet rich in vegetables, fruits and whole grain products, and poor red meat treated with food and alcohol, can reduce the risk of developing certain types of cancer. It is important to avoid the use of carcinogenic substances, such as tobacco and excessive amount of alcohol.
• Neurodegenerative diseases: Diet, rich in antioxidants and omega-3 fatty acids, can protect the brain from damage and reduce the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. It is important to maintain an active lifestyle and stimulate mental activity.
• Osteoporosis: A diet rich in calcium and vitamin D is necessary to maintain bones health and reduce the risk of osteoporosis. It is important to regularly engage in physical exercises, especially strength training.

9. Interaction of nutrition and physical activity in the context of longevity

Nutrition and physical activity have a synergistic effect on health and longevity. Physical activity enhances the positive effects of proper nutrition and vice versa.

• Physical activity and metabolism: Physical activity increases energy consumption, improves insulin sensitivity and promotes fat burning. It also stimulates muscle growth and improves the general physical form. The combination of proper nutrition and regular physical activity is the most effective way to maintain healthy weight and reduce the risk of developing metabolic diseases.
• Physical activity and oxidative stress: Intensive physical activity can lead to an increase in oxidative stress. Antioxidants obtained from food can help neutralize free radicals and protect the cells from damage.
• Physical activity and intestinal microbia: Physical activity can have a positive effect on the composition and function of the intestinal microbioma. It can increase the variety of microorganisms and contribute to the growth of beneficial bacteria.

Regular physical activity and proper nutrition are important components of a healthy lifestyle and contribute to the extension of life and improve its quality.

10. Ethical and social aspects of food and longevity

Access to healthy nutrition is an important social and ethical issue. Inequality in access to quality food can lead to differences in the state of health and life expectancy.

• Food safety: Food safety means the availability of a sufficient amount of safe and nutrient food for all people at any time. Ensuring food security is an important task, especially in developing countries.
• Availability of healthy food: In some areas, access to healthy foods is limited, especially for people with a low level of income. The creation of a favorable environment for a healthy diet, for example, by subsidizing prices for fresh fruits and vegetables and restrictions on advertising of unhealthy foods, can improve the availability of healthy food for everyone.
• Sustainable agriculture: Sustainable agriculture involves the production of food in such a way as to minimize the negative impact on the environment and ensure long -term food security. Support for stable agricultural management methods can help maintain natural resources and improve public health.

The solution of social and ethical issues related to nutrition is necessary to ensure equal access to a healthy diet for all people and achieve long -term food security.

In conclusion, nutrition has a deep effect on the genetic expression and life expectancy through the epigenetic mechanisms and the modulation of key metabolic pathways. The right choice of food and a healthy lifestyle can contribute to the extension of life, improve health and prevent age -related diseases. Personalized nutrition, taking into account genetic and metabolic features, is a promising approach to optimization of health and longevity. However, additional research is necessary to develop reliable and effective methods of personalizing dietary recommendations and solving social and ethical issues related to nutrition.