What is epigenetics?

April 8, 2026

Epigenetics. A complicated word for something that concerns everyone. Because did you know that your genes do not determine your fate? It’s the “on–off switches” on top of your DNA that determine how your genes are expressed—and you have a surprising amount of influence over that. From what you eat to how well you sleep: your lifestyle has a daily say in your genes. That process is called epigenetics.

But what is epigenetic, and why should you look into it? In this article we explain what epigenetics is exactly, how it works, and above all: how you can use it to your advantage.

Meaning of epigenetics

What does epigenetics actually mean? Put simply: it is your genes’ operating system. The word comes from Greek: epi means “on top of” and genetics refers to your genes. So: epigenetics = “on top of the genes.”

Your DNA stays the same throughout your life. But how that DNA is used—so which genes are “on” and which are “off”—does change. Those switches are controlled by epigenetic processes. Think of small chemical markers that attach to your DNA or the proteins around it. The totality of these modifications is called the epigenome. And that epigenome is as unique as your fingerprint.

Genetics versus epigenetics

Traditional genetics mainly looks at the hereditary code you get from your parents. Epigenetics, by contrast, is about how environmental factors influence your genes without changing the genetic code itself. So an important difference: genetics is the hardware; epigenetics is the software. And software can be updated. There are indications that epigenetic changes may play a role in, among other things, aging, inflammatory processes, and even mood and behavior.¹

Factors such as diet, stress, sleep, exercise, and smoking can all influence which genes are active. These influences cause small chemical changes around the DNA. As a result, a gene may or may not be “read” by the body. This can, for example, affect your immune system, your metabolism, or your risk of certain diseases.

What is the epigenome?

One of the most important concepts in epigenetics is the epigenome. The entirety of these chemical changes is called the epigenome. This epigenome works like a kind of switchboard. It determines which genes in a cell are on or off. And the remarkable thing is: this switchboard changes throughout your life, depending on how you live and what you experience.

What is an epigenetic change?

A epigenetic change means that a gene starts to behave differently, without the underlying DNA code being altered. This change happens, for example, through:

DNA methylation (adding a methyl group to DNA)
Histone modification (how tightly DNA is wrapped around proteins)
Non-coding RNA that influences gene expression

These processes can activate certain genes or, conversely, “switch them off.” An epigenetic change can be temporary, but also long-lasting—sometimes even heritable.

Preliminary studies show that epigenetic changes can be influenced by diet, stress, sleep, exercise, and even exposure to harmful substances.²

What can you do to positively influence your epigenetics?

The great thing about epigenetics? You can influence how your genes behave. Below you can see which lifestyle factors can contribute positively.

1. Get enough sleep

Good sleep is important for recovery processes in your body. There are indications that insufficient sleep disrupts the epigenetic regulation of genes. Therefore, getting enough sleep is important for promoting a healthy epigenome.

2. Eat a varied and healthy diet

Nutrition provides building blocks involved in epigenetic processes. Think of folic acid, vitamin B12, choline, and polyphenols polyphenols. These substances support so-called methylation, an important epigenetic mechanism.

Tip: Leafy greens, nuts, berries, and eggs are rich in these nutrients.

3. Exercise regularly

Exercise is not only good for your heart, but also for your epigenome. Preliminary studies show that working out can influence epigenetic markers involved in reducing inflammation and energy metabolismmetabolism,

4. Challenge your brain

Mental stimulation is just as important as physical activity. It activates your brain and supports processes such as neuroplasticity. This may also have epigenetic effects, especially on genes involved in learning and memory.

5. Relax enough

Research associates chronic stress with changes in the production of stress hormones such as cortisol. There are indications that these hormonal changes may influence epigenetic processes. Reducing stress through meditation, yoga, or other relaxation techniques can help keep your epigenetics in balance. But did you also know that there is such a thing as ‘‘good stress’? After all, short-term, mild stress doesn’t have to be bad for you at all.

6. Avoid harmful substances

Exposure to toxins, such as heavy metals, cigarette smoke, or air pollution, can cause negative epigenetic changes. In some cases, these effects are even passed on to future generations.

7. Use supportive supplements

There are various supplements that can help support a healthy epigenetic profile. EnduraVita offers Longevity supplements that are designed to help you age in a healthier, more beautiful, and more vital way.

¹ Kubota, T., Miyake, K., & Hirasawa, T. (2012). Epigenetic understanding of gene–environment interactions in psychiatric disorders: A new concept of clinical genetics. Clinical Epigenetics, 4(1), 1. https://doi.org/10.1186/1868-7083-4-1

² Ho, S.-M., Johnson, A., Tarapore, P., Janakiram, V., Zhang, X., & Leung, Y.-K. (2012). Environmental epigenetics and its implications for disease risk and health outcomes. ILAR Journal, 53(3–4), 289–305. https://doi.org/10.1093/ilar.53.3-4.289