The science of epigenetics reveals the super power of your mind: your thoughts can change your genes.

Epi(above) + genetics (genes) is the study of gene expression, or the changes in how our DNA folds, thereby turning particular genes on or off. Whereas genetic mutations are rare, random occurrences largely out of our control, our genes turn on and off on a daily basis, depending on what we eat, drink, breathe, and think. So we have much more of a say over our genes than we ever realized before.

You have a say.

If you find yourself in a rut of health challenges–physical, emotional, or mental–your genes are likely expressing themselves in a patten of inflammation. You can begin turning those genes off, and turning on ones that promote healing.

Here are 5 simple steps to get you started:

    • Mix things up. Rearrange furniture and decor, eat with your non-dominant hand, sleep on the other side of the bed, walk or drive a new route.
    • Learn or revisit a musical instrument. This doesn’t have to be a huge commitment. Borrow a ukulele or buy one for $20 and learn a few songs via YouTube.
    • Listen to music. Choose tunes from a time in your past that was positive and life-affirming. If you can’t think of such a time, listen to music that feels life-affirming to you now.
    • Identify harmful thought patterns. When they arise, note them, tell them to stop, and redirect your thoughts to some- thing positive. Some harmful patterns: obsessing about your health, trying to predict how you’ll feel in certain situations, engaging in negative self-talk, self-blame, addictive behaviors, justifying negative beliefs.
    • Infuse your mind with a positive experience. When you catch yourself in these negative thought patterns, visualize a positive experience and bring that experience into your body. Here’s a visualization adapted from the Dynamic Neural Retraining System by Annie Hopper:
      1. Think of a positive memory. Experiences in water (swimming, jumping into a lake) are especially effective for this exercise.
      2. Describe this memory aloud in present tense and imagine it with all your senses. (What does it feel like on my skin? What does it smell like? What does it look like? What sounds do I hear?) You’re going for evoked sensations, like goosebumps, a shiver, or a warm sensation in your body. Only then have you triggered the vagus nerve.
      3. Anchor this experience with a positive mantra (ex.: I am strong!, I am healthy!, I am living my life!).
      4. Practice this daily. Twice a day if possible. Repetition is the key to rewiring your brain. And eliciting the visceral experiences is key to healing your body.

The main key to changing your genes is practice, practice, practice!

*This post was excerpted from the How-To section of my new book, Brave New Medicine: A Doctor’s Unconventional Path to Healing Her Autoimmune Illness.