Epigenetics- What It Is & Why It Matters In Type 2 Diabetes Prevention & Care

When we think about human development, we often go back to “nature versus nurture.” Why are we the way that we are? Nature refers to our genetic makeup. Nurture refers to our environment. When it comes to type 2 diabetes, there is both a “nature” and “nurture” component. Genetics play a role, and our behaviors do too. When the two components overlap, “epigenetics” comes into play.

Epigenetics is the study of how your behaviors and environment can cause changes that affect the way your genes work. Simply put, everyday behaviors can help to turn on or turn off genetic expressions.

Let’s look into what this means:

If you have a long family history of high blood pressure, chances are you need to watch your numbers closely. While you may be more likely to develop high blood pressure than other individuals, certain things you do, like upping your physical activity and limiting your salt intake, can help you combat your family history and even help “turn off” the genetic predisposition.

Why is this important?

In data shared by the National Library of Medicine, an individual has a 40% chance of developing type 2 diabetes if one parent has it, and a 70% chance if both parents have it. Compared to the general population, you’re three times more likely to have type 2 diabetes if you have a sibling or parent and six times more likely if both parents have it.

While there is a genetic component to type 2 diabetes, rather than feeling that living with type 2 diabetes is inevitable, know there are impactful actions you can take to lower your risk or reverse type 2 diabetes.

Epigenetics: Impactful Actions You Can Take

1. Develop A Nutrition Plan

One of the biggest impacts you can make in managing prediabetes or diabetes is your nutrition. Use Harvard’s Healthy Eating Plate as a guide for creating healthy and balanced meals.

Choose foods that are low in saturated fats, added sugars, and sodium.

If you need help eating healthy, you may choose to work with a registered dietician who can help you customize your meals.

2. Schedule Physical Activity

Exercise can help lower your risks for type 2 diabetes as well as manage any type of diabetes. The CDC recommends:

1. 150 minutes of moderate cardiovascular exercise per week (such as brisk walking) as well as muscle-strengthening activities 2 or more days a week, OR:

2. 75 minutes of vigorous cardiovascular exercise per week (such as jogging or running) as well as muscle-strengthening activities 2 or more days a week, OR:

3. A combination of 1&2

The minutes of physical activity each week may sound like a lot, but you can break it up. It could be 3 times of 10 minutes a day, 5 days a week. You can spread your activity out during the week and break it up into smaller chunks of time!

Hiring a health coach to help with setting up a routine and providing support and accountability can aid in following through with your goals.

3. Maintain A Healthy Weight

If you're at risk for type 2 diabetes and overweight, losing weight can help lower your risk.

In order to lose weight, you need to expend more energy than you take in. It can be helpful to keep track of:

• Your Exercise (Daily)

• Your Meals (Daily)

• Weight Changes (1x/ week)

• Waist Measurement (1x/week)

Some people find smartphone apps, like MyFitnessPal, to work for them. Others prefer hand writing their behaviors in a journal.

4. Learn Your Numbers & Self-Monitor Them

Your “ABCs:”

• AIC

• Blood Pressure

• Cholesterol

Interested in reading more about these numbers? Click Here. While going to the doctor is important, educating yourself is one of the highest forms of empowerment and learning to self-monitor these levels keeps you in control of your health.

If you have a family history of type 2 diabetes, there are meaningful steps you can take. Out of the 4 outlined above, which resonates with you as a place to start?