9 May 2024 – Were you predisposed to a short lifespan by family DNA from birth? Don’t worry; it turns out that possessing these genes presents a chance rather than a death sentence.
In fact, recent research indicates that one of the most crucial strategies to overcome these “bad” family genes may be to adopt and maintain a combination of lifestyle modifications.
The study, which examined the combined impact of genetics and lifestyle on lifespan, was released in late April. It was based on the data of nearly 350,000 individuals with European ancestry who were monitored for an average of 13 years.
The researchers discovered that, independent of lifestyle, individuals with a high genetic risk for short lifespans were at a 21% higher risk of dying young than those with a low genetic risk. This was after classifying the study participants into three groups based on predicted lifespans: long, intermediate, and short. Moreover, there was a 78% higher chance of premature death for those whose lifestyle choices were deemed unhealthy. However, living a healthy lifestyle seemed to alter the genetic odds by up to 62% and increase life expectancy by 5.2 years.
According to Xue Li, PhD, a study co-author and professor of big data and health science at the Zhejiang University School of Medicine in Hangzhou, China, “we identified an optimal lifestyle combination of four lifestyle factors that offered better benefits for prolonging human lifespan: no current smoking, regular physical activity, adequate sleep duration, and a healthy diet.” “Building and maintaining healthy habits is our advice, regardless of your genetic makeup.”
The Worm Belongs to the Early Bird
The polygenic risk score (PRS) is an assessment that the researchers employed in the study to determine an individual’s overall genetic propensity to live a long or short life. The score incorporates several DNA variations, or alterations, that affect an individual’s life expectancy. According to Li, people may be able to make more educated decisions about their health if they combine this tool with genetic counseling and screening.
However, it could be challenging to replicate this strategy because genetic counseling is not regularly provided, in addition to the PRS not being a regular component of clinical practice. Additionally, testing via private businesses may be expensive. But don’t lose hope—there are still plenty of actions you can do.
“A vast body of research has examined the relationship between genes and longevity as well as lifestyle,” stated Pam Factor-Litvak, PhD, an epidemiology professor at Columbia University’s Mailman School of Public Health in New York City. According to her, environmental factors (such nutrition or smoking) can alter gene expression. Factor-Litvak also clarified how lifestyle factors affect telomeres, which are DNA and protein structures that are important for cell division and are markers of healthy aging. An unhealthy lifestyle shortens telomeres, which leads to cell death and aging of the tissues. A good lifestyle lengthens telomeres, extending a cell’s life and ability to divide.
You’re better off the earlier you adopt a healthy lifestyle, the speaker stated.
In response to Factor-Litvak’s criticism, the study’s 40-year threshold was employed. The results demonstrated that individuals with favorable lifestyle choices and strong lifetime genes gained an average of 6.69 years in life expectancy over those with unfavorable lifestyle choices and poor lifespan genes.
However, adjustments in lifestyle can still be advantageous for older folks; it’s like a chain of dominoes.
Healthy eating is one of the four lifestyle factors cited in the research that William Samuel Yancy Jr., MD, an internist and medical director of the Duke Lifestyle and Weight Management Center in Durham, NC, said he treats a lot of people in their 70s and 80s who start to feel better and become stronger when they add.
“You get pretty immediate benefits; they get stronger, more energized, and are less likely to get hurt or fall.” “And clearly, depending on the changes they make, there will be some long-term benefits over the ensuing years.”
According to Yancy, individuals who are older can prioritize their health and maintain healthier lifestyles.
Elderly patients have also benefited from lifestyle modifications, Selvi Rajagopal, MD, MPH, an obesity medicine expert in Baltimore and assistant professor of medicine at the Johns Hopkins University School of Medicine, said. This is particularly true when it comes to strength and resistance training. She stated, “We are aware that one of the main risk factors for early mortality is falls.”
Poor Conduct Is Associated With
A poor habit usually starts with another, and then another, and so on.
This is one of the reasons, according to Factor-Litvak, “the combination of the big four – smoking, physical activity, sleep, and healthy diet – is bigger than the individual effects.”
The practices were referred to by the study’s authors as “the ideal lifestyle combination.”
Notably, the study’s findings also demonstrated that these main four provided superior benefits for a longer lifetime than alternative combinations. But good habits also tend to cluster together, just like bad ones do.
“Most persons see a noticeable improvement in their mobility and joint function when they shed 10% to 15% of their baseline body weight. Because of this, individuals are more likely to exercise more, which has a really good cascading effect, according to Rajagopal.
The difficulty lies in the fact that few people are able to maintain a composite healthy lifestyle, as the study’s lifestyle was examined. According to Yancy’s memory, roughly 25% of people follow all of these healthy lifestyle recommendations at the same time. In order to do that, it could be beneficial to begin small.
“To do everything perfectly is unachievable and unsustainable for someone in the present era with numerous responsibilities and demands in their life. Rather, begin with a few manageable, significant, and doable tasks. Then, integrate it into your identity (a habit typically takes eight to ten weeks to develop),” advised Rajagopal.
Then? She advised, “Once you’ve got it down pat, create a checkbox for the next task and have an accountability partner who can accompany you on this journey.”