You know how I always say that I dig deep into the complicated stuff so that you don't have to? Well, this week I've been taking a deep dive into biochemistry - the process of methylation to be exact - and let me tell you, my mind is officially blown.
So what exactly is methylation anyway!?
I know the word methylation is a bit science-y and intimidating but bear with me.
Imagine your DNA, that lovely double helix that houses your genes, is like an instruction manual for, well, you. It determines not only how you look but also how your body works. But here’s the thing - not every instruction is needed all of the time. And that's where methylation comes in. It's like a highlighter or a sticky note that tells your body which instructions to use at which time and which instructions to skip.
This process happens when tiny molecules called methyl groups (these methyl groups come from methyl donors - hello folate, B12 and choline) attach themselves to your DNA. These methyl groups don’t change the DNA itself, but they influence how it’s read and which genes get turned on or off. With me so far? It’s an absolutely crucial process that helps your body grow, repair itself, and stay healthy.
But it's also key for healthy reproduction. Let's take a closer look.
Methylation & fertility
So, why should you care about methylation if you’re thinking about having a baby?
Your choice of partner: who you choose to mate with in the first place is largely driven by methylation. What!?
It contributes to a healthy hormonal balance: Your reproductive hormones, like estrogen and progesterone, rely on methylation to stay balanced and keep your cycle running smoothly.
It regulates egg quality: The genetic foundation of the egg, it's maturation, it's follicular home, and ultimate overall quality are driven by methylation. And the quality of the egg in turn determines the quality of conception and, to some degree, the health of the sperm. Because, brace yourself, if the sperm arrives with a bunch of methylation damage (ie DNA fragmentation), a healthy egg has the ability to repair some of this damage to reduce the risk of chromosomal abnormalities. Mind blown.
But remember that this damage repair takes a huge toll on the energy of the egg so you're not off the hook, boys!
It determines sperm health: The assembly of the genetic material (the male DNA that will form half of your baby) and the overall sperm body are driven by methylation. If methylation is disrupted or impaired, it can impact sperm count, shape, and movement, making conception harder.
It controls fertilisation: The fusion of male and female DNA at the time of conception requires top notch methylation. And that methylation also regulates ongoing foetal development throughout pregnancy (and the rest of the child's life).
It regulates endometrial receptivity: Methylation regulates whether a fertilised egg is able to implant by - in its simplest sense - regulating hormonal sensitivity, cell adhesion, immune tolerance and inflammation. So even if a healthy egg and sperm have managed to meet and fertilisation has occured, poor methylation health may prevent implantation.
Embryo development: Healthy methylation keeps things on track during those early stages of pregnancy, like cell division and placenta formation.
Even if the process of methylation is complex and the word is a bit scary, I think we can all agree that methylation really builds the foundation for healthy fertility and a healthy baby.
And here is the best bit: methylation is super responsive to nutrition and lifestyle interventions. So even though we can't change our DNA, we do have some agency over how we can regulate the expression of our DNA, or how our instruction manual is read.
How to give your methylation a helping hand:
Healthy nutrition rich in methyl donors: Remember how right at the beginning I mentioned that methylation is like a sticky note on your DNA? An remember also that that sticky note is in fact a methyl group made from methyl donors? You don't need to understand the ins and outs of that but suffice to say that the methyl donors are key. Here are the top 5 methyl donor nutrients and where to find them:
Folate: Found in leafy greens, broccoli, asparagus, legumes, and avocados, folate is a rockstar for methylation
Vitamin B12: B12 is folate's best buddy and can be found in foods like meat, fish, eggs, and dairy
Choline: The new-ish kid on the block when it comes to methylation and fertility health but it's quickly made a name for itself! Eggs, fish, nuts, seeds, legumes and cruciferous veg are great sources of choline
Methionine: This amino acid, found in meat, poultry, fish, eggs, dairy, nuts, seeds and whole grains, plays a key role in the methylation process
Zinc: Seeds, nuts, and shellfish are excellent ways to get zinc, which helps enzymes involved in methylation
Manage stress: Stress isn’t just a mental issue - it affects your body, too, including your methylation health. Try yoga, meditation, breathwork or journaling to help calm your body and mind.
Skip smoking and cut back on alcohol: Smoking is a hard no when it comes to fertility in any case, but alcohol too can interfere with healthy methylation. So try to avoid it or cut it down to an absolute minimum.
Get moving: Regular exercise supports overall health and helps keep methylation patterns in balance.
Reduce your exposure to environmental toxins: We are exposed to hundreds of thousands of chemicals on a daily basis, all of which with the potential to interfere with our methylation health. Whilst we will never be able to avoid all chemicals, let's try to avoid the ones we have control over - think organic produce, natural personal care and cleaning products, glass or steel food and drink storage. The list goes on.
Prioritize sleep: Sleep is your body's opportunity to heal and repair itself, and that includes regulating methylation. Aim for 7-9 hours of uninterrupted sleep every night. If you're struggling with your sleep, here are some tips for you.
The bottom line
DNA methylation might be invisible, but it has a big impact on your fertility. The good news? You have the power to support healthy methylation with simple changes to your diet and lifestyle. Whether it’s adding more leafy greens to your meals, managing stress, or getting better sleep, these small steps can make a big difference.
Plus, there are lots of great functional tests that we can use to dig a bit deeper into what is going on with your very own unique methylation patterns.
If you are ready to take charge of your fertility, I'd love to hear from you. Get in touch at hello@sarahnash.co.uk to book a free, no strings attached strategy chat with me.
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