A study suggests that adopting a healthy lifestyle can reduce genetic risk of early death by 62%.
The potential danger of a shorter lifespan can be lessened by around 62% for those with a genetic predisposition, stated Dr. Xue Li, who serves as the dean for the School of Public Health at Zhejiang University School of Medicine in China.
A significant number of researches have highlighted the relationship between a healthy way of life and longevity, along with emphasizing the genetic element in a person's life expectancy. However, a recent report published in the journal BMJ Evidence Based Medicine provides an understanding of how these two elements intertwine.
This study utilized data from more than 350,000 individuals, along with details about their genetics, education, social status, and medical history. Dr. Aladdin Shadyab, an associate professor of public health and medicine at the University of California San Diego, commented on the strong methodology of the report. He also mentioned that while the sample included people of European descent, it has limited applicability to other populations.
The researchers determined each individual's polygenetic risk score, which captures the presence of various genes linked to the human lifespan, per the study. Additionally, each participant received a score based on their following of a healthier lifestyle. They were then monitored for an average of 13 years, observing whether they had a short, medium, or long lifespan.
Everybody, even those with genetic risks, were 78% more likely to have an early death if they led an unhealthy life, the data revealed. Moreover, individuals with both a genetic risk for a shorter lifespan and an unhealthy lifestyle were twice as vulnerable to early death compared to those without genetic risk but adhering to a healthier lifestyle.
People with a genetic risk could extend their lifespan by up to 5.5 years with a healthy lifestyle, the data suggested.
Li, who is also the director of the National Institute for Data Science in Health and Medicine at Zhejiang University, said: "Adherence to a healthy lifestyle could significantly lower the lifespan reduction for individuals with genetic susceptibilities to a shorter lifespan."
Factors Making a Difference
Since the study was observational, it could only identify associations but couldn't establish a direct link between the lifestyle behaviors and the changes in lifespan.
However, the researchers identified four factors that had a substantial impact on the likelihood of early death.
"The study pinpointed an optimal lifestyle combination including four lifestyle components — no smoking, regular physical activity, adequate sleep, and a well-balanced diet — that proved more advantageous for prolonging the human lifespan," Li explained.
Adequate sleep was defined as getting between 7 and 8 hours of sleep each night. According to the US Centers for Disease Control and Prevention, adults are recommended to engage in at least 150 minutes of moderate physical activity weekly and participate in strength training sessions twice a week.
Moderation in alcohol consumption is defined as consuming a maximum of two drinks daily for men and one drink daily for women by the US Centers for Disease Control and Prevention.
Making Lifestyle Adjustments
The idea of leading a healthier lifestyle may feel daunting, but small steps can help you make progress.
Quitting smoking can be supported by resources like helplines, apps, and support groups. For instance, the CDC-funded tobacco cessation hotline, 1-800-QUIT-NOW (784-8669), is accessible to all US residents in all states, along with the District of Columbia, Guam, and Puerto Rico, free of charge.
Making alcohol-free days or even opting for challenges like Dry January or Sober October can assist you in reevaluating your relationship with alcohol and modifying your behavior around it, according to Rosamund Dean, the author of the book "Mindful Drinking: How Cutting Down Can Change Your Life."
For a healthier, longer life, research has proven that the Mediterranean diet is helpful. This type of eating involves cooking plant-based meals with an emphasis on fruits, vegetables, whole grains, beans, seeds, and olive oil. Red meat consumption is limited.
In terms of obtaining sufficient sleep, if you struggle to attain the recommended 7-8 hours, establishing a sleep routine, leaving bed when you can't fall asleep, and keeping your bedroom cool, dark, and electronics-free may prove beneficial.
If you've found it difficult to incorporate exercise into your daily routine, consider making it a regular part of your activities, starting with gentle exercises that you enjoy.
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Source: edition.cnn.com
