Your DNA could reveal what you should really be eating
Words by Rebecca Tomes and Janey Lee Grace
We all deserve to feel amazing. The phrase “health is wealth” is heard constantly in conversations around wellness, and for good reason.
When we feel good, we exude confidence and can be our brightest and most authentic selves. Whereas when we are struggling with our mental or physical health, daily life can feel like an ongoing battle.
The key to boosting our health and wellbeing is eating foods that nourish us, and moving our bodies with exercise that we enjoy.
By adopting these habits, we make the ultimate investment in ourselves and, in turn, are rewarded with living happier and healthier lives.
But it is not always that simple. For many of us, we still find that our bodies do not feel their absolute best despite eating well and getting plenty of exercise. And that can be extremely frustrating.
If this resonates with you, you are not alone – and it might not be your fault. The real answer to why you are not feeling on top form could actually be down to your DNA.
It has long been known that our genes determine our predisposition to certain diseases. But research in nutrigenomics is now suggesting that our genes are responsible for far more in terms of our health and wellbeing.
Understanding our DNA could be the secret to discovering the foods our bodies really need, and that will make us feel energised and satiated rather than fatigued and bloated.
In addition, our DNA can even show us the forms of exercise our bodies respond best to - so getting in shape will no longer feel like such a chore.
Keep reading to learn how following a DNA-based diet could transform your health.
The science behind a DNA-based diet
Many of our characteristics – our family traits if you like – are determined by our genes, and we know that certain diseases and conditions are also inherited.
Here in the UK, the NHS has launched the 100,000 Genomes Project, which will sequence 100,000 genomes (the complete genetic code of a human being) from patients with a rare disease, their families, and those with cancer.
The aim is to transform the way people are cared for by creating a new genomic medicine service, improving diagnosis and treatment and developing a better understanding of what causes disease.
But do our genes exert an even wider influence on our wellbeing? Can our DNA also affect our weight, our fitness, sleep issues, anxiety, low-mood or how we cope with stress?
Nutritionists practising ‘nutrigenomics’ believe that understanding our DNA can help us to personalise our diet and fitness and take charge of our day-to-day health.
Kate Llewellyn-Waters is a genetic nutritionist and the author of The DNA Diet: Gene-ius Nutrition and Fitness. After running a personal nutrition business for a number of years, where she conducted functional testing (blood and stool analysis), Kate completed an MSc in Personalised Nutrition and decided to concentrate on nutrigenomics to help her clients with their health.
Kate believes in the power of personalised health plans based on an individual’s DNA. “DNA is set at birth, as we inherit our DNA from our parents. Our genes never change. But what we can change is how our genes are expressed through diet and environment,” she explains.
“You can ‘silence’ or ‘switch off ’ the impact of harmful genes, such as food intolerances, while maximising the benefits of the genes you have.
“Your DNA is unique to you; if you know what you have, you can better understand what is best for you and live a healthier life. For instance, we can tell from your DNA results what diet is best for your body, which foods you can’t metabolise efficiently, and what type of exercise suits you best.
“We can also tell how predisposed you are genetically to stress, sleep issues, anxiety, low mood and empathy. Tests can even provide information on cognitive function and memory performance.” Kate continues.
Research into the efficacy of nutrigenomics is still in its infancy and not all nutritionists agree that a diet determined by your genetic profile is necessarily conducive to weight loss or better health. However, they do concur that further research into the field is warranted, and anecdotal evidence does show positive results.
Kate’s research led her to launch the DNA Plan, a simple at-home test which is posted out to you. It only takes a minute to take your sample, a non-invasive oral swab (you just rub a kind of cotton bud against the inside of your cheek).
Once returned, it’s tested in their UK laboratory, and then the team interprets the results and recommends nutrition and lifestyle changes based on its findings.
‘Long term…the biggest and most startling impact has been on my mood.'
The plan gives advice focused on three different areas – diet, anti-ageing and emotional wellbeing.
Sophie Jotcham, 40, from Bradford on Avon found the plan to be hugely helpful. “We moved to Wiltshire from Surrey with a newborn in 2016, and the combination of three children under the age of six, coupled with a new job and starting a holiday cottage business left little headspace to think about what I was eating,” says Sophie.
“My weight itself wasn’t a problem, but I had a bloated stomach and I was tired, stressed and constantly suffering colds and infections.”
Sophie’s results showed the compatibility of certain food types with her body – such as fats, carbohydrates, wheat and caffeine.
“The results suggested that my body doesn’t process fat well, so I should follow a Mediterranean diet,” says Sophie.
“I also discovered that I’m at high risk of developing gluten intolerance, so I cut right down on wheat. As my body also doesn’t respond well to caffeine, I dropped down to one coffee a day.”
Sophie saw changes within a week; her bloated stomach disappeared, she felt less puffy, her skin brightened and she had more energy. Over a month she lost 7lbs, even though this wasn’t her primary goal, and her mood improved dramatically.
“Long term, I’d say the biggest and most startling impact has been on my mood and mental health,” says Sophie.
“Previously, I often felt anxious and irritable, which I put down to juggling a young family with work, but changing my diet has made a huge difference. I’m more positive, happier, confident and much more balanced.”
It’s this bespoke and very personalised approach to nutrition that can make a DNA-based diet so effective.
It’s not clear yet whether this is significantly more beneficial than following a generic healthy nutrition programme. Nevertheless, something so tailored to the individual can be particularly powerful because this motivates us to stay on track.
So while DNA testing isn’t cheap, if it results in a long-term, positive change to your lifestyle, it could certainly be worth the investment.
The warrior/worrier gene - which characteristic best describes you?
How we respond to stress is, to some extent, genetically wired. The ‘worrier/warrior’ gene, or COMT gene (which stands for catechol-O-methyltransferase – an enzyme that breaks down dopamine) has been identified as coming in two variants. One removes dopamine slowly from the brain and the other does it fast.
When we are calm, the slow variant keeps dopamine levels up; and people with this variant function better than those with the fast variety.
But when we experience stress and the brain is flooded with dopamine, those who can remove it quickly, the ‘warriors’ with the fast variant, cope far better than the ‘worriers’ with the slow.
Thankfully, we can train our brains to react differently to stress. So no matter which variety of the COMT gene we are born with we all have the power to unleash our inner warrior when the going gets tough.
Why is nutrigenetic testing beneficial
If you want to follow a personalised diet plan, the first step is to undergo nutrigenetic testing.
There are many benefits of taking a nutrigenetic test. Firstly, it will reveal how well your body metabolises macronutrients, enabling you to find the balance of carbohydrates, proteins and fats that suits you.
Another major benefit is that it can highlight food intolerances and sensitivities you might not know about.
Intolerances and sensitivities can cause a wide range of symptoms, including digestive issues, fatigue and skin reactions, which can have a detrimental impact on a person’s health and quality of life if not identified.
Nutrigenetic tests can also highlight any predispositions to vitamin and mineral deficiencies. This is essential to feeling your best, as vitamin and mineral deficiencies can lead to fatigue, a compromised immune system, weaker bones, hair loss, and much more.
Furthermore, as stated by nutrigenomics expert Kate Llewellyn-Waters, nutrigenetic testing can also help individuals find the best type of exercise for them.
Genetics dictate your physique, and different body types are more suited to certain forms of exercise.
For example, someone with greater muscle-building capacity will experience better results from strength training compared to someone without that genetic advantage.
Your genetics can also play a role in your endurance levels, how quickly your muscles recover after exercise, and even your risk of injury - with some genes making individuals more susceptible to certain injuries.
In addition, our genetics also affect what type of exercise is most effective for losing body fat. So if you want to shed a few pounds or tone up, nutrigenetic testing could help you establish the most optimal exercise routine for your body.
Ultimately, there are lots of potential benefits of taking a nutrigenetic test. Our DNA holds all the answers to how our body functions - from what foods it can process (and that will make us feel great) to the forms of exercise that it lends itself to and that we will perform better in.
So, if you want to make more informed decisions when it comes to your diet or fitness plan, it could be worth taking a test. Who knows - a quick saliva sample could yield amazing results!
Where to get a nutrigenetic test
So if you want to unlock your perfect diet, there are plenty of nutrigenetic tests online for you to order.
- 23andMe
23andMe is a company well known for providing information on a person’s ancestry. By simply sending off a saliva sample, 23andMe can analyse the DNA and give an ethnic breakdown for the individual, as well as information about where their ancestors came from and even connections to family members.
However, 23andMe can also provide information on a person’s health. This includes the likelihood of an individual developing certain health conditions and whether they are a carrier for genetic variants connected with health conditions that can be passed onto their children. 23andMe also enables customers to download their family health history.
- Living DNA
Living DNA is one of the leading companies in personal genomics in the world, and its mission is to use DNA to help individuals live healthier, more enriched lives.
Customers again take a simple DNA mouth swab. Then Living DNA shares detailed information on everything from how a person’s body responds to key vitamins to the best types of exercise for that person - and even what they should do to wind down and recover post-exercise.
- EverlyWell
EverlyWell offers at-home lab tests, including food sensitivity and celiac disease screening. Unlike the previous two companies, customers are required to provide a blood sample, but this is a quick and easy procedure, with all the items needed to collect the sample being included in the kit.
EverlyWell examines the customer’s immune response to 96 common foods for the food sensitivity test and three antibodies linked with celiac disease for the celiac disease screening test.
Ultimately, these tests help customers identify anything from foods that could be causing them discomfort to potentially life-threatening diseases, enabling them to enjoy life in their healthiest body.
