Have you ever wondered how much control you have over your lifespan?
A recent study published in the journal BMJ Evidence-Based Medicine[1] has shed light on the powerful influence of lifestyle choices on longevity, even in the face of genetic predisposition to early death.
By making healthy decisions in your daily life today, you can significantly increase your chances of living a longer, healthier life.
The study, which analysed data from over 350,000 UK Biobank participants, found that while genetics can increase the risk of early death by 21%, lifestyle factors play a much larger role.
An unhealthy lifestyle, characterised by poor sleep, lack of exercise, processed food consumption, smoking, and excessive alcohol intake, can raise the risk of premature death by 78%, regardless of genetic predisposition.
However, by adopting a healthy lifestyle, you can offset the genetic risk of early death by up to 62% and potentially add five years to your lifespan.
So, what can you do to improve your chances of a longer, healthier life?
The study highlighted four key areas:
Never smoking.
Regular physical activity.
A balanced diet.
Adequate sleep.
By focusing on these aspects of your lifestyle, you can significantly reduce your risk of early death and improve your overall well-being.
Start by making small, sustainable changes, such as incorporating more fruits and vegetables into your diet, going for a daily walk, and establishing a consistent sleep schedule.
Whether you're in your 20s or your 70s, it's never too late to begin making positive changes to your lifestyle.
The NHS recommends that adults gradually build up to 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week, and aim for 7-9 hours of sleep per night (NHS, 2021) [2].
Remember, every small step you take towards a healthier lifestyle can contribute to a longer, happier life.
The power to extend your lifespan and improve your health lies largely in our own hands.
By making conscious, positive lifestyle choices, you can significantly reduce your risk of early death and increase your chances of living a longer, more fulfilling life, regardless of your genetic predisposition.
1. What are some easy ways to incorporate more physical activity into my daily routine?
There are many simple ways to increase your physical activity, such as taking the stairs instead of the lift, walking or cycling to work, going for a brisk walk during your lunch break, or joining a local sports team or fitness class. The key is to find activities that you enjoy and can sustain over time.
2. How can I make healthier food choices without feeling deprived?
Focus on adding more nutrient-dense foods to your diet, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
Experiment with new recipes and flavours to keep meals interesting, and allow yourself the occasional treat to avoid feeling restricted. Click here for more ways to improve your diet.
3. What if I have trouble sleeping, how can I improve my sleep habits?
Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring your sleep environment is comfortable and conducive to rest can all help improve sleep quality. Click here for practical steps to improve your sleep.
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
Reference:
[1] Genetic predisposition, modifiable lifestyles, and their joint effects on human lifespan: evidence from multiple cohort studies. BMJ Evidence-Based Medicine Published: 29 April 2024
[2] National Health Service. Exercise. https://www.nhs.uk/live-well/exercise/
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