When Lifestyle Shapes Gene Expression: The Emerging Science of Epigenetics

Dr. Gagan Priya, Consultant Endocrinology, Fortis Mohali

Lifestyle choices can modify gene expression through epigenetic mechanisms, influencing disease risk beyond inherited genetics.

Genes were once considered unchangeable determinants of health, setting lifelong limits on disease risk and wellbeing. However, advances in epigenetic research are reshaping this understanding. While the DNA sequence remains fixed, gene expression is highly responsive to lifestyle and environmental influences.

Evidence shows that everyday factors such as diet, physical activity, stress, and mindfulness can modify epigenetic markers that regulate how genes function. Dietary patterns like the Mediterranean and DASH diets are associated with favorable changes in genes linked to metabolism, inflammation, and cardiovascular health. Regular physical activity, including resistance training and high-intensity exercise, has been shown to induce molecular adaptations that enhance insulin sensitivity, mitochondrial function, and metabolic resilience. Mindfulness practices, particularly meditation, are also gaining recognition for their ability to influence gene pathways involved in stress response and immune regulation.

This growing body of research highlights a crucial shift in thinking: genetic predisposition does not equate to genetic inevitability. Lifestyle choices can either amplify or mitigate inherited risk by shaping the biological environment in which genes operate.

From a public health perspective, epigenetics strengthens the case for preventive, lifestyle-based strategies. It underscores the potential of sustained, healthy behaviors to bring about meaningful biological change—supporting long-term health, reducing the burden of chronic disease, and offering benefits that may extend across generations.

(Source: Ostaiza-Cardenas J, Tobar AC, Carolina Costa S, Calero DS, Carrera AL, German Bermúdez F, Orellana-Manzano A. Epigenetic Modulation by Lifestyle: Advances in Diet, Exercise, and Mindfulness for Disease Prevention and Health Optimization. Frontiers in Nutrition. 2025 Aug 21;12:1632999. )