A study published in BMJ Evidence-Based Medicine indicates that adhering to a healthy lifestyle can significantly reduce the genetic risk of early death. Conducted by researchers at Zhejiang University School of Medicine, the study analyzed data from over 350,000 individuals of European ancestry, considering their genetics, lifestyle habits, education, and socioeconomic status.
Lead author Dr. Xifeng Wu highlighted that a healthy lifestyle, which includes not smoking, regular physical activity, adequate sleep, and a healthy diet, could mitigate the risk by approximately 62% for those with a genetic predisposition to a shorter lifespan. The study found that individuals with both genetic risk and unhealthy lifestyles were twice as likely to die early compared to those without genetic risk who maintained healthy habits.
The research assigned participants a polygenic risk score, summarizing the presence of genes linked to lifespan, and tracked their adherence to healthy lifestyle practices over 13 years. Those following healthy habits could extend their lifespan by up to 5.5 years, even with genetic risks.
Despite the strong methodology and significant findings, the study’s applicability is limited to populations of European ancestry. Dr. Aladdin Shadyab, not involved in the research, emphasized the importance of the study’s robust data and methodology.
The study also identified four key lifestyle factors: no smoking, regular physical activity, adequate sleep (7-8 hours per night), and a healthy diet. These factors were associated with the most substantial reduction in early death risk. Moderate alcohol consumption was also recommended, aligning with current guidelines.
The researchers acknowledged the observational nature of the study, which means it can establish associations but not causation. Nonetheless, the findings suggest that even those with genetic predispositions can benefit significantly from healthy lifestyle choices.
Practical Steps for Lifestyle Changes
Building a healthier lifestyle involves manageable steps. Resources like helplines, apps, and support groups can assist in quitting smoking. Participating in alcohol-free challenges, such as Dry January or Sober October, can help reassess and reset drinking habits. Adopting the Mediterranean diet, focusing on plant-based foods, and maintaining sleep hygiene practices can also contribute to a healthier life. Establishing a consistent exercise routine by starting slowly and choosing enjoyable activities can further enhance longevity.
