Epigenetics

#48: High-Intensity Exercise Changes Our DNA with Josh Denham, Exercise Physiologist

by Mike Mutzel

1,689 comments

Podcast Preview:

Josh reveals new science about exercise: how high-intensity interval training changes gene expression patterns and DNA methylation patterns, and influences telomere dynamics as well. Josh also reveals some shocking facts about how sedentary activity causes epigenetic changes within our genes.

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About Josh Denem, PhD

Josh is an ESSA Accredited Exercise Physiologist at the University of Ballarat. His research involves quantifying telomere dynamics, DNA methylation and gene expression changes induced after acute and chronic exercise training.

Contact Josh

LinkedIn: www.au.linkedin.com/pub/joshdenham/89/81b/736

Research Gate: www.researchgate.net/profile/Joshua_Denham

Related Content

Show Notes:

02:50 Josh’s DNA/Exercise Journey: When Josh entered his PhD program, he began working on how exercise can alter the shape or structural changes of our genes. He began by looking at telomeres, the ends of your chromosomes.  When exploring the impact of endurance exercise, such as ultra-marathon, they found that ultra-marathon runners had significantly longer white blood cell telomeres compared to healthy controls. This may reflect in a lower risk of chronic disease. They moved on to epigenetics and DNA methylation. Most of his research has been on DNA methylation mainly in leukocytes.

04:13 Telomeres: Telomeres cap the ends of your chromosomes, a repetitive stretch of DNA sequence. They do not make any RNA or protein. They are important in that they cap the ends of our protein coating genes. They prevent DNA degradation and chromosomal end-to-end fusion. They are a well-established marker of biological age and disease risk. As you age, telomeres become progressively shorter, until the cell becomes useless and undergoes programmed cell death. Leukocyte telomere length is shorter in patients with chronic diseases, such as cardio vascular disease, diabetes and cancer.

06:18 Exercise Recommendations for Cellular Health: Research shows that prolonged sitting is detrimental to your health. Any form of exercise or activity is helpful. Moderate intensity exercise is important for preventing disease and some cancers. You don’t have to do ultra-marathon or endurance exercise to receive the benefits. High intensity interval training (HIIT), short bouts of intense exercise repeated 3 to 8 times broken by rest periods of around 4 minutes, may be as effective, if not more effective, at improving established health parameters such as lipids, and blood pressure, than endurance exercise.

09:13 Epigenetics: Your DNA is transcribed into RNA. RNA is translated into proteins. DNA is the blueprint and the protein is the building blocks of your body, making all of your tissues. It is rare for the DNA sequence or alphabet to change. Epigenetics is a change in gene activity, independent to the change in DNA sequence. At any given time, our 21,000 genes will be up or down regulated, depending upon epigenetic regulation. Epigenetic modification include DNA methylation and histone modifications, such as acetylation. These are the main modifications that have been studied in conjunction with exercise.

11:25 Histones: A long strand of DNA needs to feed into small cells. How it fits is by wrapping around the nucleosome, which is 4 histone proteins.

12:58 Exercise, DNA and Your Brain: Josh has been studying leukocytes. They recruited healthy young males, take blood samples before and after 4 weeks, 3 times a week, of HIIT. There were a great many DNA methylation changes throughout the genome. The changes were in genes related to cancer. Many of these genes became methylated, possibly decreasing the risk of cancer.  Also methylated were genes related to cardiovascular disease. DNA methylation changes occurred in micro-RNA genes. The micro-RNA gene went on to effect the mature RNA, which may then go on to affect gene activity.

15:05 Skeletal Muscle: If you exercise acutely, it dramatically de-methylates your skeletal muscle genome. A comparison of people who exercise at moderate intensity and those who did HIIT, found that those who did the acute exercise had the greatest reduction in DNA methylation in genes important for metabolism, including PGC-1 alpha.

17:20 Micro-RNA: Micro-RNA affect the translation from RNA to protein by binding to the mRNA and degrading it or regulating the translation that slows it down.

19:06 BDNF Changes: There are DNA methylation changes with acute and long term exercise. Some changes have been associated with improved stress coping mechanisms.

19:56 Cardiac Muscle Changes: There are particular maker RNAs related to training adaptations from aerobic exercise in the heart. They are differentially regulated after long term exercise and are associated with reduced blood pressure. There has been some research linking micro-RNA to regulation of blood pressure in context with aerobic exercise.

20:45 Adipose Tissue and Exercise: After 6 months of training in moderate intensity exercise, research found that adipose tissue and muscle samples before and after showed genome wide methylation changes. Some of the genes that had differential DNA methylation after the intervention were associated with adipocytes from adipose tissue associated with obesity.

23:02 Inactivity and Your Genome: After 9 days of bed rest, study participants had DNA methylation changes in their muscle. There was heavy DNA methylation after the bed rest. These genes were the same ones that were de-methylated after exercise. After 9 days of bed rest, study participants exercised, but could not get their methylation levels to what they were prior to the bed rest. If you are physically active, and then need to be on bed rest, it could be deleterious to your health. Keep moving.

25:49 Resistance Training and Epigenetics: There has been little to no research on epigenetics and resistance training. It probably does impact epigenetics. Aerobic has more impact upon gene expression and micro-RNA, particularly in leukocytes.

26:47 Josh’s Exercise: He does some aerobic exercise in the forms of long runs, but mixes it up with high intensity interval training and weights. Do what you can, when you can and mix it up.

27:27 Your Epigenetics and Your Children/Grand Children: What you do now, may influence the epigenetics of your offspring. Some DNA methylation markers are passed on. There are DNA methylation changes in utero. What a pregnant woman does during pregnancy may significantly impact her child’s methylation.

28:39 Paternal Epigenetic Influence: Paternal nutrition, toxin levels and activity level is important. Be active throughout your life and watch what you eat. When rats in a study were treated with pesticides, plastics and environmental toxins, the rat’s sperm DNA methylation was altered and passed on to offspring. This altered the characteristics of the offspring. They became obese, had reproductive problems and had poor overall health.

31:45 Josh’s View of the Future of Epigenetics: There will probably be epigenetic medicines. There are differential DNA methylation profiles in patients with particular diseases. We have over 150 epigenomes. Each cell type has a different epigenetic profile.

33:31 Josh’s Research: They are going to compare the telomeres of endurance trained athletes to healthy group and examine the molecular mechanisms for the longer telomere phenotypes. We know that endurance exercise is correlated with endurance exercise, but we don’t know why. They will also be examining other tissues for DNA methylation in endurance athletes.

 

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    Bệnh trĩ nội lắm những triệu làm chứng giống?
    tung tiết là triệu chứng nhiều sớm nhất và đền rồng gặp nhất ở lớp 1 và 2. Triệu làm chứng nà đền rồng rất lặng thầm và người bệnh chỉ phân phát hiện nhát thấy ngày tiết thẩm ở giấy vệ đâm năng lầm trong phận lót về đại tiện. Càng chạy sau tiết tan càng có và giàu dạng tia, rỏ giọt hay là cục tiết đông. có dài hạp người bệnh giả dụ quách vội cứu vị tốn huyết quá có.
    sa búi trĩ: Xuất hiện thời ở trĩ nội độ 3, sau triệu chứng tan huyết và người bệnh sẽ giàu cảm giác tồn tại dị vật ở hậu môn. hồi hương đầu, sau Mỗi lượt đi ngoài người bệnh sẽ chộ lắm một vô kể nhỏ lồi ra ở lỗ hậu môn và có thể từ bỏ tuột vào buổi đại tiện xong xuôi. Càng trớt sau vô thiên lủng lồi đấy càng lớn lên và đừng từ vuột vào sau buổi ỉa nữa nhưng phải sử dụng tay tống vào. chung cục thiếu gì lồi đó sẽ lâm rắn chắc ra ngoài lỗ đít.
    Ngoài 2 triệu chứng trên, người bệnh sẽ thấy đau, ngứa và ẩm ướt ở khu vực lòng vòng lỗ đít. Đau lắm tã lót ngồi và di chuyển.
    Biến làm chứng của bệnh trĩ nội
    Bệnh trĩ nội giả dụ chẳng đặt vạc hiện giờ và điều trừng trị kịp thời sẽ hoi thành ra những biến chứng nghiêm quý trọng và hiểm như:
    – Tắc mạch:
    đền rồng xảy ra ở trĩ ngoại hơn trĩ nội. nhiều thể là vày vỡ vạc yên tĩnh mạch hay là bởi giờ tịnh vô đông tiết trong dạ huyết quản. khi chiếu tướng lỗ đít sẽ thấy búi trĩ nhiều màu phớt tỉnh xanh, kích tấc to hơn hột đỗ, chèn vào thấy căng mọng và đau rát. Người bệnh sẽ thấy dễ chịu phải để rạch lấy cục cằn tiết đông ra.
    – Nghẹt:
    có dạng nghẹt 1 phần hay vớ lỗ đít. Xảy vào chốc búi trĩ hoặc vòng trĩ xa đứt ra ngoài khiến huyết quản bi nghẽn và hoi phò vật nài, do đó không thể trường đoản cú thụt lại ra trong dạ hậu môn xuể. hồi thăm nhà lao sẽ chộ bình diện ngoài hạng vùng da nói quanh nói quẩn chỗ nghẹt nhiều màu xám, phương diện trong là niêm mạc màu nâu hường, sưng nằn nì, tản mạn có những nốt xám rủi là bởi vì xuất hiện nay hiện giờ tịnh hoại tử.
    – Nhiễm khuẩn:
    đền là viêm kẽ, viêm nhú, polyp hậu môn, nứt kẽ lỗ đít…. khi bị nhiễm khuẩn người bệnh sẽ có cảm giác ngứa ngáy hay là nóng rát. lúc thăm nhà tù người bệnh sẽ thấy rất đau, cơ vòng lỗ đít thít chặt, giãn nở bại liệt. chiểu hậu môn thấy các mọc phù nề hà sưng to, màu trắng, các khe nằm giữa cạc búi trĩ bị loét nông và nhiều màu hường.
    ⇓⇓⇓
    trọng tâm tư vấn và sửa bệnh thuốc nam, chữa bệnh Trĩ Nội khỏi chắc, chả tái phạt tuần 100% Thảo dược tự nhiên :
    Cách sử dụng Thuốc : kết hợp 2 loại thuốc : Thuốc Cao và Thuốc bao trùm vào huyệt bách họp ( vụt (ng5) chóp đầu) . Thời gian điều trị bệnh Trĩ Nội Trung bình từ bỏ 20 tới 30 ngày.
    1. Thuốc Cao :
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    – Hòa ra nác ấm rồi uống ( sau tạo vật)
    2. Thuốc trùm vót nóc đầu ( Huyệt Bách hội) :
    – Thuốc đặng chế biến tự Thảo dược khoác : cần bảo quản trong cản kẹo lấp nóng
    mỗi một liệu chừng đệ thuốc đắp : bệnh nhân dịp phắt chia đánh 10 phần kè rau. Mỗi phần dùng cho 3 ngày điều trừng phạt.
    – Cách dùng : bao trùm thuốc vào phần phọt trên đỉnh đầu, khăng khăng tày 1 khăn bé. mỗi một ngày bao trùm 2 bận, Mỗi bận từ 15-20 phút.
    Chú ý : Mỗi phần thuốc dùng biếu 3 ngày, vì vậy sau Mỗi lượt dùng đoạn, thuốc cần biểu quản trong suốt cản keo kiết đậy nóng. Trước lát sử dụng 60 phút lấy ra cho phang đông, sau đấy phun báo cáo Rượu gạo lãnh đạm vào thuốc (tặng thuốc mềm dẻo và giàu đủ tìm kiếm ẩm) rồi trùm ra phọt.
    – Thuốc bao trùm nhiều tác dụng : Thăng Dương khí, điều trừng trị tiệm quả cạc chứng rớt, nện ( Trĩ, rơi tim con..),đồng thời tẩm bổ Tỳ, vì chưng giúp nhuận tràng, chống táo bón và cản đề phòng Trĩ tái phạt.
    ♥ Kết quả sau điều trừng phạt : Bệnh nhân dịp khỏi đứt bệnh Trĩ ( đừng đang búi trĩ, không trung đau rát lỗ đít, không trung vào máu..) và không tái phạt.
    ♥ với trường học hạp bị bệnh Trĩ Nội lâu năm, Thời gian điều trị nhiều thể kéo dài hơn.
    ♥ hàng trăm bệnh nhân bị bệnhTrĩ Nội dùng Thuốc cụm từ Trung tâm hả khỏi chắc bệnh và không trung tái vạc.
    ♥ Hoàn lại 100% Tiền Thuốc phải bệnh chẳng thuyên giảm.
    – See more at: http://chuabenhthuocnam.com/benh-tri-noi/#sthash.6dBn8wFN.dpuf

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