A recent study, led by Dr. Xue Li, dean of the School of Public Health at Zhejian University School of Medicine in China, suggests that individuals with a genetic predisposition to early death could significantly reduce their risk through a healthy lifestyle. Published in the journal BMJ Evidence Based Medicine, the report delves into the intersection of genetics and lifestyle choices concerning longevity.

Dr. Aladdin Shadyab, an associate professor of public health and medicine at the University of California San Diego, commends the study's robust methodology, leveraging data from over 350,000 individuals. However, he notes the limitation of the sample being predominantly of European ancestry.

Each participant received a polygenic risk score, summarizing the influence of multiple genes on lifespan. Additionally, their adherence to healthy lifestyle practices was evaluated. Over an average follow-up period of 13 years, researchers assessed whether participants experienced a short, intermediate, or long lifespan.

Impact of Lifestyle on Lifespan and Genetic Risks

Recent data analysis revealed that individuals, irrespective of their genetic predispositions, faced a 78% higher likelihood of premature death if they maintained an unhealthy lifestyle. Furthermore, those with both genetic susceptibility to a shorter lifespan and poor lifestyle habits were found to be twice as prone to early mortality compared to counterparts with healthier habits and no genetic risk factors, as noted by Li, who serves as the director of the National Institute for Data Science in Health and Medicine at Zhejiang University.

The data further indicated that individuals with genetic predispositions could potentially extend their lifespan by up to 5.5 years by adopting a healthy lifestyle. According to Li, adhering to a healthy lifestyle significantly mitigates the adverse effects of genetic susceptibility on lifespan.

Identified Factors Influencing Lifespan

While the study was observational and couldn't establish causation, it highlighted four key lifestyle factors that exerted the most significant influence on the risk of premature death. Li emphasized, "An optimal lifestyle combination comprising four factors—abstinence from smoking, regular physical activity, sufficient sleep duration, and a nutritious diet—offers substantial benefits for extending human lifespan."

In the study, adequate sleep was defined as seven to eight hours per night. Moreover, the current Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate physical activity and two sessions of strength training per week for adults. Moderate alcohol consumption, as defined by the US Centers for Disease Control and Prevention, entails a limit of two drinks per day for adult men and one drink per day for adult women.

Making Healthier Lifestyle Changes

Building a healthier lifestyle might seem daunting, but taking manageable steps can make it achievable. 

Quitting Smoking with Support

Various resources such as phone helplines, apps, and support groups are available to assist in quitting smoking. For instance, the CDC-funded tobacco cessation hotline, 1-800-QUIT-NOW (784-8669), offers free assistance to residents across the US and its territories.

Reassessing Alcohol Habits

Journalist Rosamund Dean, author of “Mindful Drinking: How Cutting Down Can Change Your Life,” suggests committing to alcohol-free days or participating in challenges like Dry January or Sober October to reevaluate one's relationship with alcohol and reset habits surrounding it.

Embracing the Mediterranean Diet

Numerous studies endorse the Mediterranean diet for promoting a healthier and longer life. This dietary pattern emphasizes plant-based cooking, incorporating plenty of fruits, vegetables, whole grains, beans, seeds, and olive oil, while limiting red meat consumption.

Prioritizing Quality Sleep

For those struggling to achieve sufficient sleep, establishing a sleep routine, leaving the bed when unable to sleep, and ensuring a cool, dark, and gadget-free bedroom environment can be beneficial.

Incorporating Exercise into Daily Life

For individuals finding it challenging to maintain an exercise routine, integrating physical activity into everyday activities, starting gradually, and selecting enjoyable activities can facilitate adherence.