Lifestyle Changes Can Change Your Genes

Your daily habits—what you eat, how you move, and how you manage stress—can change the way your genes behave.

These changes happen through epigenetics, which affect chemical markers that turn genes on or off without changing your DNA.

Food choices, exercise routines, and mindfulness practices can all influence these markers in ways that support better health.

Healthy eating patterns, such as the Mediterranean diet, plant-rich diets, and diets high in polyphenols, help shift gene activity toward lower inflammation, better heart and blood vessel function, and slower biological aging.

Very-low-calorie and ketogenic diets also create epigenetic changes linked to improved metabolism and energy use.

Mindfulness practices—such as meditation, deep breathing, and stress-reduction techniques—can influence genes involved in the stress response and inflammation, helping the body stay more balanced.

Exercise creates some of the most substantial epigenetic effects. Strength training, interval training, and other forms of regular movement can alter gene activity associated with better muscle function, improved energy production, and healthier blood sugar control.

Together, these findings show that lifestyle choices can create fundamental biological shifts inside the body, shaping long-term health in powerful ways.

Reference

Ostaiza-Cardenas, José et al. “Epigenetic modulation by life-style: advances in diet, exercise, and mindfulness for disease prevention and health optimization.” Frontiers in nutrition vol. 12 1632999. 21 Aug. 2025, doi:10.3389/fnut.2025.1632999 https://creativecommons.org/licenses/by/4.0/

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