How Lifestyle Choices Can Reduce Genetic Risk for Premature Death by 62%, According to Research

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A recent study suggests that even if your genetics predispose you to early death, adopting a healthy lifestyle can greatly reduce this risk.

Lead author Dr. Xue Li, who is the dean of the School of Public Health at Zhejian University School of Medicine in China, stated that individuals with a genetic predisposition could reduce their risk by approximately 62%.

A recent report published in the journal BMJ Evidence Based Medicine delved into the relationship between a healthy lifestyle, genetics, and longevity. Previous studies have highlighted the importance of a healthy lifestyle in prolonging life, as well as the role of genetics in determining lifespan.

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With data collected from over 350,000 individuals, including details on their genetics, education, socioeconomic background, and health history, this study was praised for its robust methodology by Dr. Aladdin Shadyab, an associate professor at the University of California San Diego who was not part of the study.

Shadyab noted that the sample consisted of individuals of European descent, which means that the findings may not be applicable to other populations.

The researchers assigned a polygenetic risk score to each individual, which reflects the influence of various genes on human lifespan. Additionally, participants were given a score based on their adherence to healthy lifestyle practices. They were then monitored for an average of 13 years to determine whether they had a short, medium, or long lifespan.

The data revealed that individuals, regardless of their genetic risk factors, were 78% more likely to experience early death if they led an unhealthy lifestyle.

People who have a genetic predisposition for a shorter lifespan and lead an unhealthy lifestyle are at a higher risk of dying prematurely, according to Li, the director of the National Institute for Data Science in Health and Medicine at Zhejiang University.

The data indicates that individuals with a genetic risk factor could potentially add up to 5.5 years to their lifespan by adopting a healthier lifestyle.

"Li mentioned that following a healthy lifestyle can help reduce the impact of genetic factors on lifespan."

"There are certain factors that can influence the outcome."

The study was observational, so it could only find connections and not definitively prove that certain behaviors directly caused changes in lifespan.

However, researchers did pinpoint four factors that had the most significant influence on the risk of dying prematurely.

Li mentioned that a study found that a combination of four lifestyle factors - not smoking, being physically active, getting enough sleep, and eating a healthy diet - can help increase lifespan.

The study defined adequate sleep as seven to eight hours per night. According to the current Physical Activity Guidelines for Americans, adults should aim for at least 150 minutes of moderate physical activity and two days of strength training per week.

In the US, moderate drinking is when adult men have up to two drinks a day and adult women have up to one drink a day, as defined by the US Centers for Disease Control and Prevention.

If you want to make lifestyle changes, consider moderating your alcohol consumption.

Building a healthier lifestyle may sound like a major undertaking, but manageable steps can help you get there.

There are phone helplines, apps and support groups that can help you quit smoking.

A CDC funded tobacco cessation hotline, 1-800-QUIT-NOW (784-8669), is free to US residents in all states, plus the District of Columbia, Guam and Puerto Rico.

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A new study suggests that fighting existing signs of dementia can be achieved through a healthy lifestyle.

Committing to alcohol-free days or taking on challenges like Dry January or Sober October can assist in reevaluating your relationship with alcohol and resetting your habits, according to journalist Rosamund Dean, the author of "Mindful Drinking: How Cutting Down Can Change Your Life."

Many studies have shown support for the Mediterranean diet as a way to live a healthier and longer life. This style of eating emphasizes plant-based cooking with plenty of fruits, vegetables, whole grains, beans, seeds, and olive oil. Red meat is consumed in moderation.

If you're having trouble getting enough sleep, try establishing a sleep routine. Get out of bed if you can't sleep, and make sure your bedroom is cool, dark, and free of electronics. These simple tips can help you catch those seven or eight hours of restful sleep.

And if you’ve tried and failed to build an exercise routine you can stick to, make it a part of your everyday routine, starting slowly and choosing an activity you enjoy to get your exercise.

Editor's P/S:

The study presented in this article highlights the significant impact of lifestyle choices on longevity, even for individuals with genetic predispositions for early death. The findings emphasize the crucial role of adopting healthy habits, such as quitting smoking, engaging in regular physical activity, obtaining adequate sleep, and maintaining a balanced diet, in reducing the risk of premature mortality.

By implementing these lifestyle changes, individuals with genetic risks can potentially extend their lifespan by up to 5.5 years. The study also underscores the importance of addressing modifiable risk factors, such as smoking, alcohol consumption, and sleep duration, to mitigate the influence of genetic factors on health and longevity. It encourages individuals to take proactive steps towards building healthier lifestyles, providing practical tips and resources to support these changes.