Even if your genetics put you at a higher risk for early death, adopting a healthy lifestyle can significantly mitigate this risk, according to a new study.
The Study, led by Dr. Xifeng Wu, dean of the School of Public Health at Zhejiang University School of Medicine in China, found that a healthy lifestyle could reduce the risk of early death by about 62% in people with a genetic predisposition.
Wu said, “Adherence to a healthy lifestyle could substantially attenuate the lifespan reduction for individuals with genetic susceptibility to a shorter lifespan.”
Understanding the Study:
The research, published in the journal BMJ Evidence-Based Medicine, delved into the interplay between genetic predisposition and lifestyle choices in determining lifespan. While previous studies have established links between a healthy lifestyle and longevity, as well as the genetic components of lifespan, this new Study combined these aspects to provide a more comprehensive understanding.
The Study analyzed data from over 350,000 individuals, considering their genetics, education, socioeconomic status, and disease history. Dr. Aladdin Shadyab, an associate professor of public health and medicine at the University of California San Diego, praised the Study’s robust methodology. However, he noted that the sample was limited to people of European ancestry, indicating a need for broader demographic representation in future research.
Each participant received a polygenic risk score, summarizing the presence of multiple genes associated with human lifespan. They were also scored on their adherence to healthy lifestyle principles and followed for an average of 13 years to determine their lifespan category: short, intermediate, or long.
The data revealed that everyone, regardless of genetic risk, was 78% more likely to die early if they had an unhealthy lifestyle. Moreover, individuals with both a genetic risk for a short lifespan and an unhealthy lifestyle were twice as likely to die early as those without genetic risk and healthier lifestyles. However, individuals with a genetic risk could extend their lifespan by up to 5.5 years with a healthy lifestyle.
Key Lifestyle Factors:
The observational Study could determine associations but not causation. Nevertheless, it identified four lifestyle factors that significantly impacted the risk of early death:
- No Smoking: Avoiding smoking was a significant factor in reducing the risk of early death.
- Regular Physical Activity: Regular physical activity is essential. According to the current Physical Activity Guidelines for Americans, adults should engage in at least 150 minutes of moderate-intensity exercise and perform strength training on two or more days each week.
- Adequate Sleep: Getting seven to eight hours of sleep per night was linked to a longer lifespan.
- Healthy Diet: It was beneficial to follow a healthy diet, particularly the Mediterranean diet, which focuses on plant-based foods, whole grains, beans, seeds, and olive oil, with limited red meat.
Making Lifestyle Changes:
Adopting a healthier lifestyle might seem daunting, but manageable steps can help you get there.
There are phone helplines, apps, and support groups available for those looking to quit smoking. A CDC-funded tobacco cessation hotline, 1-800-QUIT-NOW (784-8669), offers free support to US residents.
Reducing alcohol intake can also contribute to a healthier lifestyle. Committing to alcohol-free days or participating in challenges such as Dry January or Sober October can help reset habits around alcohol consumption.
Many studies have supported the benefits of the Mediterranean diet for improving diet. This diet emphasizes plant-based foods, with fruits, vegetables, whole grains, beans, seeds, and olive oil as staples. Red meat is used sparingly.
For better sleep, establishing a sleep routine, getting out of bed when you can’t sleep, and keeping the bedroom cool, dark, and free of electronics can help achieve the recommended seven to eight hours of sleep.
Building an exercise routine can be challenging, but incorporating it into your daily life, starting slowly, and choosing enjoyable activities can make it easier to stick to.
Conclusion:
The Study emphasizes the crucial role of a healthy lifestyle in reducing genetic risks linked to early death. By prioritizing key lifestyle factors like avoiding smoking, maintaining regular physical activity, ensuring adequate sleep, and following a healthy diet, individuals can significantly enhance their prospects for a longer, healthier life. These findings illustrate that, regardless of genetic predisposition, adopting healthy habits can have a significant impact.
