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CNN —
Even if you're genetically at high risk of dying prematurely, adopting a healthy lifestyle could significantly reduce your risk, according to a new study.
Lead author Dr Wu Xifeng, dean of the School of Public Health at Zhejiang University School of Medicine in China, said that for people with a genetic predisposition, the risk could be reduced by about 62%.
While many studies have shown a link between a healthy lifestyle and longer life, and some have highlighted the genetic component to longevity, a report published Monday in the journal BMJ Evidence Based Medicine investigated how the two are linked.
“The study is methodologically strong, based on data from more than 350,000 people and information on genetics, education, socioeconomic status and medical history,” said Dr. Aladin Shadyab, an associate professor in the School of Public Health Medicine at the University of California, San Diego, who was not involved in the study.
Shadyab added that the sample was made up of people of European descent, so the applicable population is limited.
The researchers gave each individual a polygenic risk score, which combines the presence of multiple genes known to affect human lifespan. Study participants also received a score based on how well they adhered to healthy lifestyle principles and were then followed for an average of 13 years to see whether they were at risk of short, medium, or long lifespan.
The data showed that people with unhealthy lifestyles were 78% more likely to die prematurely, regardless of their genetic risk.
And people who have both a genetic risk for a short lifespan and unhealthy lifestyles are twice as likely to die prematurely than those with no genetic risk and a healthy lifestyle, said Wu, who is also director of the National Institute of Health and Medical Data Science at Zhejiang University.
Data suggests that people at genetic risk could potentially extend their lifespan by up to 5.5 years by living a healthy lifestyle.
“Adhering to a healthy lifestyle could significantly mitigate the shortened lifespan in people with a genetic predisposition to a shorter lifespan,” Wu said.
This was an observational study, and while it was able to identify associations, it could not say with certainty that behavior was the direct cause of changes in lifespan.
However, the researchers were able to identify four factors that had the greatest impact on the risk of early death.
“This study identified an optimal lifestyle combination that has a better effect on extending human lifespan, including four lifestyle elements: not currently smoking, exercising regularly, getting enough sleep, and eating a healthy diet,” Wu said.
In this study, adequate sleep is defined as 7-8 hours per night. Current physical activity guidelines for Americans recommend at least 150 minutes of moderate physical activity and two days of strength training per week for adults.
According to the Centers for Disease Control and Prevention, moderate drinking in the United States is defined as a limit of two drinks per day for adult men and one drink per day for adult women.
Creating a healthier lifestyle may seem like a big task, but with actionable steps you can get there.
There are helplines, apps and support groups to help you quit smoking.
The CDC-funded smoking cessation hotline, 1-800-QUIT-NOW (784-8669), is available free of charge to residents of all U.S. states, the District of Columbia, Guam, and Puerto Rico.
Setting aside a day of sobriety or taking on a challenge like Dry January or Sober October can help you re-evaluate your relationship with alcohol and reset your habits, Rosamund Dean, a journalist and author of “Mindful Drinking: How to Change Your Life by Cutting Down,” said in a previous CNN article.
For a healthier, longer life, many studies have shown support for the Mediterranean diet, a style of eating that emphasizes a plant-based cuisine high in fruits, vegetables, whole grains, beans, seeds, and olive oil. Red meat is used sparingly.
To get enough sleep, if you can't get 7-8 hours of sleep, establish a sleep routine, get out of bed when you can't fall asleep, and keep your bedroom cool, dark, and free of electronic devices.
If you've tried but failed to create a sustainable exercise habit, start slowly, choose an activity you enjoy, and make it part of your daily routine.
Correction: An earlier version of this article incorrectly identified the lead author of this study and misspelled the name of the university.
