5 Tiny Adjustments for a Healthier Lifestyle

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A new study published in the journal BMJ Evidence-Based Medicine has shed light on the power of leading a healthier lifestyle in offsetting the impact of genetics on life expectancy. The study revealed that making small adjustments to your daily routine could potentially add five years to your life and reduce the risk of early death by more than 60%.

The researchers found that individuals with a high genetic risk of a shorter lifespan were 21% more likely to die prematurely compared to those with a low genetic risk. However, the risk of early death more than doubled for those with a high genetic risk who also led an unhealthy lifestyle.

On the other hand, individuals who maintained a “favourable” lifestyle – which includes habits such as never smoking, regular exercise, sufficient sleep, and a healthy diet – were able to offset the risk of early death by about 62%. In fact, participants with a high genetic risk could potentially extend their life expectancy by approximately 5.22 years by adopting a healthier lifestyle.

To help individuals make small changes towards a healthier lifestyle, nutritionist and life coach Yasmeen Al-Sumait and SAQ coach Daniel Herman shared their top tips:

1. **Move your body**: Incorporate short bursts of activity throughout your day, such as taking a 10-minute walk twice a day or doing a few minutes of stretching before bed. Physical activity is essential for improving both physical health and mental wellbeing.

2. **Swap out sugar**: Reduce your sugar intake by replacing sugary drinks with water or herbal teas. This simple change not only cuts down on calories but also supports hydration and kidney function.

3. **Add vegetables to every meal**: Increase your fibre and nutrient intake by including a serving of vegetables in every meal. This can aid in digestion, boost immune health, and contribute to a healthier gut microbiome.

4. **Prioritize sleep**: Establish a consistent bedtime routine to ensure you get enough rest each night. Lack of sleep has been linked to various health issues, so it’s important to allow your body to recharge fully.

5. **Practise mindfulness**: Incorporate mindfulness or meditation into your daily routine to reduce stress and promote mental wellbeing. Research has shown that mindfulness can help alleviate physical pain and improve emotional resilience.

By making these small changes and building healthy habits over time, individuals can significantly improve their overall health and potentially add years to their life. So, if you’ve been thinking about adopting a healthier lifestyle, remember that it’s the small adjustments that can make a big difference in the long run.