Epigenome

Next is your epigenome (epi meaning above the genome). It includes everything that is not genetics, such as the sum total of what happens to you in life beginning with gestation. It accounts for about 70 percent of your level of wellness and lifespan—or more. It is so powerful it can even impact your genome. It includes what happens to you, the choices you make, the habits you develop, the behaviors you exhibit, the stressors you are exposed to and how you respond, your job or career, and your relationships, both personal and professional. Epigenetics includes your lifestyle: what you eat and drink, where you go, what you do, whom you hang out with, what you listen to, what you read, what you watch, the sports you play, and the music you like, to name a few—and every choice you make for or against taking the best possible care of your brain and body.

Genome

I am so confused about all the brain “omes,” and hope you can clarify them for me! Good question! First of all, let me begin by naming four of them.

First is your genome. It includes your chromosomes and genes inherited from biological parents—in the old fashioned way or via artificial insemination, for that matter. Your genome is believed responsible for about 30 percent of who you are. Chromosomes are single-coiled strands of deoxyribonucleic acid [DNA], nucleic acids [RNA], and proteins, made of amino acids. A 1962 Nobel Prize was awarded for the discovery of the elegant molecular structure of DNA, known as the double helix. Estimates are that 99 percent of your DNA is located in your chromosomes. The remaining one percent is found in the mitochondria, tiny energy factories inside cells that have a clearly defined nucleus. The mitochondria create adenosine triphosphate [ATP], the energy source needed to power almost all cellular activity. Genes are tiny bits of DNA that contain “blueprints” (architectural plans) for creating three-dimensional building blocks from proteins. About 25,000 genes, contained in your chromosomes, determine your inherited traits such as body build and height, male or female, the color of your hair, eyes, and skin, the potential talents that you can hone, and so on. Many factors, however, influence how blueprints are “read” and interpreted and implemented.

Olive Oil Selection

What do you look for when purchasing olive oil? There are soooo many brands and options!

I look for:

Cold pressed extra virgin olive oil – this is the first press as I understand it and no heat is used for extraction Where the olives were grown – if multiple countries are listed on the label, there may be a mix of different types of olives (black olives may have lower levels of the polyphenol) Where the olives were harvested – some suggest it is preferred if the olives are harvested from one source only. For example, olives grown and harvested in Morocco are said by some to be higher in Hydroxytyrosol because of the growing conditions When the olives harvested – the “best by date” should be no more than three years beyond the harvest date Organic to minimize pesticide ingestion (Humans do need some healthy fat every day. Therefore, I have been known to put a  teaspoon full of this type of olive oil in my morning smoothie.)

Olive Oil and the Brain

I understand you prefer a plant-based menu. So are olives and olive oil part of that?

Olives and olive oil are part of my plant-based menus, and that is partly because they are said to be a good source of the protective polyphenol Hydroxytyrosol, which can cross the Blood Brain Barrier. Thus the brain can be nurtured as well as the body. I grew up liking only black olives. However, I am now learning to like green ripe olives as they are said to contain higher levels of polyphenol. Having said that, olives are also relatively high in fats, as are avocados. So my bottom line is “everything in moderation.” Just because something has been linked with better health for brain and body, more is not likely better—it’s just more. And if it is a high-calorie food, less is typically more.

Avocado Oil and the Brain, 2

Do you use avocado oil or other vegetable oils for frying? Typically, I eat  salads undressed or with a little balsamic sprinkled on them. Since fried and stir-fried foods are not on my menu, I do not use avocado oil (or any other oil, for that matter), although it is touted as one of the healthier oils. I prefer to eat the avocado itself because of the fiber and many nutrients it contains such as potassium, antioxidants, and an anti-inflammatory substance. As far as “vegetable oils,” I read labels carefully and avoid those products (except for extra virgin cold-pressed olive oil). The fallout from the extraction process for many vegetable oils is something I want to avoid.

Avocados and the Brain

I want to know if you eat avocados and if so, how that benefits your brain. I am certainly willing to share with you what I do, however that does not indicate that I am recommending anything for you specifically. I put about 1/4th of an avocado in my morning smoothie every day that I am at home. (I don’t carry my Nutri Ninja with me when I travel, so in that case I try to eat a couple slices of avocado every day, if I am in a country where they are easily accessible.) Studies at Tufts University suggest that avocado can contribute to brain health as well as brain function. Avocado is said to be high in lutein, a substance that is linked with better memory and cognitive abilities. Avocado is also touted as a replacement option for animal-product cheeses, and can add that texture to sandwiches, burgers, and even some casseroles. More tomorrow.

Cell Replacement, 3

Cell Replacement, 3 Following are estimated averages for cell replacement in the human body. Stomach - new every 2-9 days Lungs - every 2-3 weeks Colon - every 2-3 days Skin - in 14 days or less Red blood cells - every 4 months Bones – every 10 years Heart – ongoing Blood Platelets - every 10 years Liver - every five months Joints and cartilage cells - constantly renewing Because of this, changing to a healthier habit today can have a positive impact on cell replacement in sometimes days.  advancedbionutritionals@ab.advancedbionutritionals.com