Genetics and Healthy Habits: How Lifestyle Choices Can Extend Life Span

Inspired by a weekly roundup focused on improving well-being through healthy habits, subscribe now for the CNN Life, But Better newsletter’s insights and tools designed specifically for this purpose. A recent study published in BMJ Evidence Based Medicine has found that even individuals with genetic predispositions to an earlier demise may prolong their lives significantly by making simple lifestyle choices concurrently. The research utilized data from over 350,000 people who had undergone polygenetic risk scoring and were followed for approximately thirteen years on average; it showed that regardless of genetics, those with unhealthy lifestyles are 78% more likely to die prematurely than their healthier counterparts. People with both genetic predispositions and an unhealthy lifestyle have twice the likelihood of dying early compared to individuals without such tendencies who practice healthy behaviors (Life, But Better, August 30, 2019). This research confirms prior investigations highlighting connections between a wholesome way of life and longevity while also emphasizing genetic factors’ role in lifespan. The study’s authors underscore that individuals with inherited risk may increase their lifetime by up to five-and-a-half years through healthy habits (Life, But Better, August 30, 2019). Although the research is observational and thus unable to confirm direct causes for outcomes observed, it identifies four lifestyle factors most closely associated with a reduced risk of premature death: abstaining from smoking; regular exercise (at least fifteen minutes weekly); getting sufficient sleep duration (seven-eight hours nightly); and adhering to a healthy diet. The study’s authors suggest that these habits may offer better benefits for prolonged human lifespan than other lifestyle choices, such as moderate alcohol consumption or strength training (Life, But Better, August 30, 2019). Despite the seeming challenge of overhauling one’s way of life to incorporate healthy behaviors, small steps can make a significant difference. The CDC-funded tobacco cessation hotline at 1-800-QUIT-NOW (784-8669) is free for US residents in all states plus the District of Columbia, Guam and Puerto Rico; challenges such as Dry January or Sober October may offer assistance reassessing drinking patterns; eating plant-based meals heavy on fruits, vegetables, whole grains, beans, seeds, and olive oil while limiting red meat consumption can support a Mediterranean dietary pattern (Dean); developing a sleep routine that involves going to bed at the same time each night, getting out of bed when unable to fall asleep, keeping bedrooms cool, dark, and free from electronics may promote sufficient sleep duration; starting slowly with exercise routines while choosing activities one enjoys can help build an enduring habit (Life, But Better, August 30, 2019).