Genetics May Not Be Destiny: Healthy Lifestyle Could Combat Early Death Risk
A new study published in the journal BMJ Evidence Based Medicine has found that even if your genetics put you at a greater risk for early death, a healthy lifestyle could significantly combat it. Lead author Dr. Xifeng Wu, dean of the School of Public Health at Zhejiang University School of Medicine in China, stated that the risk could be mitigated by about 62% in people with a genetic predisposition.
The study, which included data from more than 350,000 people with European ancestry, looked at the connection between a healthy lifestyle and longevity in relation to genetic factors. Dr. Aladdin Shadyab, associate professor of public health and medicine at the University of California San Diego, praised the study’s strong methodology but noted that its applicability may be limited to certain populations.
Each individual in the study was given a polygenetic risk score based on genes impacting human lifespan, as well as a score for their adherence to healthy lifestyle practices. Over an average of 13 years, researchers found that everyone, regardless of genetic risks, was 78% more likely to die early if they had an unhealthy lifestyle. Those with both genetic risk and an unhealthy lifestyle were twice as likely to die early compared to those without genetic risk and healthier habits.
Individuals with genetic risk could extend their lifespan by up to 5.5 years by adopting a healthy lifestyle, the data showed. Dr. Wu emphasized that adherence to a healthy lifestyle could significantly reduce the lifespan reduction for those with genetic susceptibility to a shorter lifespan.
The study identified four key factors associated with the biggest impact on the risk of early death: no current smoking, regular physical activity, adequate sleep duration, and a healthy diet. Adequate sleep was defined as seven to eight hours per night, while the recommended physical activity guidelines include at least 150 minutes of moderate exercise and strength training.
Making lifestyle changes may seem daunting, but manageable steps can help individuals improve their habits. Support resources such as phone helplines, apps, and support groups can aid in quitting smoking, while challenges like Dry January or Sober October can help reassess alcohol consumption habits.
The Mediterranean diet, which focuses on plant-based cooking with fruits, vegetables, whole grains, beans, seeds, and olive oil, has been shown to support a healthier, longer life. Establishing a sleep routine, creating a conducive sleep environment, and incorporating exercise into daily routines are also important steps towards a healthier lifestyle.
Overall, the study highlights the significant impact that a healthy lifestyle can have on mitigating the risk of early death, even for individuals with a genetic predisposition. By making positive changes to their habits, individuals can potentially extend their lifespan and improve their overall health and well-being.