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A healthy lifestyle can significantly reduce the risk of dying early, even if genetic factors put you at higher risk, a new study has found.
Lead author Dr. Xue Li, dean of the School of Public Health at Zhejiang University School of Medicine in China, said the risk could be reduced by about 62% in people with a genetic predisposition.
While many studies have shown a link between a healthy lifestyle and longevity, with some emphasizing that longevity has a genetic component, a report published Monday in the journal BMJ Evidence-based medicine We explored how the two are connected.
Dr. Aladdin Shadyab, associate professor of public health medicine at the University of California, San Diego, said the study had a powerful methodology that leveraged data from more than 350,000 people and information about their genetics, education, socioeconomic status, and medical history. He said there was. He was not involved in the study.
The sample is made up of people with European ancestry, which limits the applicability of the population, Shadyab added.
According to the study, researchers gave each individual a polygenetic risk score. This is a score that summarizes the presence of multiple genes found to influence human lifespan. Study participants also received a score based on how well they adhered to healthy lifestyle principles and were then given an average of 13 years to see if they had a short, medium, or long life expectancy. Followed up.
Data showed that regardless of genetic risk, everyone was 78% more likely to die early if they lived an unhealthy lifestyle.
Also, people who have both a genetic risk for a short lifespan and an unhealthy lifestyle are twice as likely to die early compared to people who do not have a genetic risk and a healthier lifestyle. said Li, who is also director of the Zhejiang National Institute of Health and Medical Data Science. University.
Data shows that people with genetic risks can extend their lives by up to 5.5 years by adopting a healthy lifestyle.
“Adhering to a healthy lifestyle could significantly reduce the shortening of life expectancy in people who are genetically predisposed to short lifespans,” Lee said.
The study was observational, and while it was able to identify an association, it couldn't say with certainty that behavior was the direct cause of changes in lifespan.
However, researchers were able to identify four factors that had the greatest impact on the risk of premature death.
“This study identified an optimal lifestyle combination that includes four lifestyle factors: current smoking ban, regular physical activity, adequate sleep duration, and healthy diet, which extends human lifespan. We were able to make it even more effective,” Lee said.
Adequate sleep is defined in this study as 7 to 8 hours each night.the current physical activity guidelines Americans recommend at least 150 minutes of moderate physical activity and strength training two days a week for adults.
Moderate drinking in the United States is defined as no more than two drinks per day for adult men and no more than one drink per day for adult women. Centers for Disease Control and Prevention.
Building a healthier lifestyle may sound like a big task, but you can achieve your goals by taking manageable steps.
There are phone helplines, apps and support groups that can help you quit smoking.
The CDC-funded tobacco cessation hotline 1-800-QUIT-NOW (784-8669) is available free of charge to U.S. residents in all states, as well as the District of Columbia, Guam, and Puerto Rico.
Taking a no-drink day or taking on a challenge such as Dry January or Sober October can help you reevaluate your relationship with alcohol and reset your drinking habits. Journalist Rosamund Dean, author of Mindful Drinking: How drinking less can change your life, says: said in a previous CNN article.
Many studies support the Mediterranean diet, an eating style that focuses on plant-based cuisine rich in fruits, vegetables, whole grains, beans, seeds, and olive oil, to help you live a healthier, longer life. It is shown in Red meat is used sparingly.
If you can't seem to get seven or eight hours of sleep, try to establish a sleep routine, get out of bed when you can't sleep, and keep your bedroom cool, dark, and free. of electronics.
If you've tried and failed to create a habit of exercise that you can stick to, make it part of your daily routine, start slowly and choose exercises that you enjoy.