Puberty from the perspective of epigenetics

Although teenagers are generally insufferable, it is necessary to keep a calm head and a sensitive attitude. The tumultuous changes taking place in their bodies make them extremely sensitive to all stimuli – positive and negative. It is during this period that the foundations for future physical and mental health are laid.

During all periods of intense growth and development, the body is more susceptible to all epigenetic stimuli – those that affect the course of reactions that turn our genes on or off. This applies to intrauterine development, early childhood and also puberty. This is when epigenetic changes take place very rapidly and spontaneously, and any external stimulus can affect them in a very fundamental way.

Puberty is characterized by the activation of the so-called pituitary-hypothalamus-sexual organ axis, and as a result, the ovaries and testicles begin to produce sex hormones. The effect of these hormones is largely epigenetic, as they activate previously dormant genes, which in turn trigger muscle growth or the menstrual cycle.

But everything is far from always smooth sailing. Due to the increased sensitivity of the organism, a number of problems can arise at this time, which often have an epigenetic background. Let’s take a closer look at two of them.

Acne: hormones are not to blame

It is often assumed that sex hormones are responsible for acne, which is a distorted idea – few people suffer from acne after the age of 20, although sex hormone production is at its peak. In fact, the main culprit is a substance known as IGF-1, the insulin-dependent growth factor.

IGF-1 is the main growth factor of puberty. It increases the production of sex hormones and is involved in all processes associated with growth. The sex hormones themselves are also involved in the development of acne, but only secondarily, as participants in cell signalling. IGF-1 primarily promotes the proliferation of cells in the sebaceous glands, and when this is compounded by an increased level of inflammatory processes, there is a problem. In addition, everything has a genetic background – people who have shorter CAG stretches in their DNA are more prone to acne (and unfortunately also to baldness later in life).

In the main role nutrition

Although acne looks like a skin problem, the best “lubrication” has only a limited effect on it. The remedy has to start from within, ideally by adjusting the diet, or even including regular physical activity.

• High carbohydrate consumption (especially those with a high glycaemic index) is particularly problematic. These increase the body’s production of a microRNA called miRNA-21, which influences the activity of a number of important genes and acts as a central regulator of proliferation and inflammatory processes.
• Excessive dairy products are also significantly harmful. Milk is a food created for newborns and is therefore very rich in growth factors. It also increases the action of anabolic hormones and, like sugar, also stimulates the production of miRNA-21.
• Excessive intake of saturated fats, especially those containing palmitate (this is typical of fast food products, for example), is also inappropriate.
• On the other hand, foods containing omega-3 unsaturated fatty acids, especially those abbreviated EPA, which are mainly found in fish oil, have a very positive effect.

Useful dietary supplements

Adequate consumption of omega-3s is important for all children, and this is doubly true in adolescence. They have an anti-inflammatory effect and help regulate the epigenetic processes associated with the development of acne. Given the lack of fish in our diet, it is advisable to provide them in the form of supplements.

Very useful can be resveratrol. Although it is generally less suitable for young girls (and boys) because it acts as a phytoestrogen, it can be very beneficial in case of severe acne in a lower dosage and for a limited period of time (max. 2 months).

Thanks to its anti-inflammatory effects, EGCG can also help.

Read more about acne at www.epivyziva.cz/akne-sex-nepomuze-uprava-stravy-ano/

Eating disorders

In the last part of our series, we mentioned that the vast majority of psychological problems have at least a partial epigenetic background. And also that a common cause that triggers these epigenetic changes is exposure to severe or chronic stress. And adolescence is when these problems are very often born. The brain is undergoing a tumultuous development (which is why school performance often fluctuates greatly), the maturation of certain areas of the cortex is activated, making the brain very sensitive to the effects of stress, which can become a trigger for epigenetic changes leading to a range of psychological problems and diseases. This is true, for example, for depression, anxiety, but also to a large extent for eating disorders.

The two most common of these, anorexia and bulimia, have a strong genetic background. Individuals who suffer from them very often have typical signals on chromosomes 1, 2 and 13, which are related to obsessive (i.e. compulsive) behaviour and an excessive desire for thinness. They are then more susceptible to the stressful stimuli that trigger the disease. Epigenetic influences play a role, affecting genes for the production of the neurotransmitters serotonin and dopamine and the hormones leptin and ghrelin, which are related to appetite.

Less stress, more emotion

The main rule for the prevention of psychological problems during puberty should be the elimination of stress and negative emotional stimuli. Typical triggers for eating disorders are insensitive remarks about body shape and weight, but in general any kind of stress has a negative effect. Although this is sometimes difficult, it is therefore necessary not to put undue pressure on the teenager, whether in terms of grades, extracurricular activities or behaviour (rather, limiting oneself to enforcing basic rules).

Positive emotional stimuli, on the other hand, have a positive epigenetic effect. So we should not forget about praise and recognition, even though we often feel that there is really nothing to praise. And also expressions of love, even if they are rarely reciprocated.

Regular physical activity is beneficial for all psychological problems, but it should be adequate and not exhausting. However, it is difficult to find the right level for girls with eating disorders, because obsessive behaviour and an excessive desire for thinness tend to lead to exhausting physical exercise.

Useful dietary supplements

Sufficient intake of omega-3s, which are essential for the proper functioning of the brain and nervous system, is also essential for prevention and treatment. They have a proven beneficial effect not only on the maturation of brain structures and cognitive processes, but also on depression, anxiety and eating disorders.

Among other epigenetic dietary supplements, curcumin, Baikal coneflower and pomegranate may be particularly helpful.

Spirulina can be useful – not only for its overall beneficial effects on the body, but also as a rich source of all essential amino acids. In fact, their insufficient intake has many other negative epigenetic consequences.