May 9, 2024 – Were you born with a family gene that predicts a short lifespan? Fear not; it turns out that having such genes is not a death knell, but an opportunity.
In fact, new research suggests that adopting and adhering to lifestyle changes may be one of the most important ways to combat these “bad” family genes.
This study, in which Published In late April, researchers looked at the combined effects of lifestyle and genetics on human lifespan, based on records from more than 350,000 people of European ancestry, followed for an average of 13 years.
After dividing the people in the study into three groups based on predicted lifespan (long, medium or short), the researchers found that compared with those with a genetic risk of a short lifespan, those with a genetic risk of a short lifespan had a 21% increased risk of dying early regardless of lifestyle , the genetic risk is very low. Additionally, people with lifestyle habits considered unhealthy had a 78% increased risk of premature death. But following a healthy lifestyle appears to change your genetic odds by up to 62% and extend your life by 5.2 years.
“We identified the optimal lifestyle combination of four lifestyle factors that provide greater benefits for extending human lifespan: no current smoking, regular physical activity, adequate sleep duration, and a healthy diet,” said the study’s co-authors Said Li Xue, author and doctor of healthy diet. “Our advice is to focus on developing and sticking to healthy habits, no matter what your genes say.”
Early bird gets the worm
In the study, researchers used an index called a polygenic risk score (PRS) to derive a person’s overall genetic predisposition to live a short or long life. This score combines multiple DNA changes (called mutations) that affect life expectancy. Lee said using the tool for screening and genetic counseling may help people make informed decisions about their health.
But imitating this approach can be difficult; not only is PRS not part of routine clinical practice, genetic counseling is not routinely provided. Testing through private companies can be costly. But take heart; there are still many steps you can take.
“There’s a huge literature looking at lifestyle and longevity and genes and longevity,” said Dr. Pam Factor-Litvak, a professor of epidemiology at Columbia University Mailman School of Public Health in New York City. Gene expression may be affected by environmental factors, such as smoking, she said. or diet). Factor-Litvak also explains that markers of healthy aging—telomeres (the DNA and protein structures responsible for cell division)—are also affected by lifestyle factors. A healthy lifestyle lengthens telomeres, extending the lifespan and ability of cells to divide, while an unhealthy lifestyle shortens telomeres, leading to cell death and tissue aging.
“The sooner you start a healthy lifestyle, the better off you will be,” she says.
According to Factor-Litvak, the cutoff used in the study was 40 years, and the results showed that people with good longevity genes and healthy lifestyle habits had an average increase in life expectancy of 6.69 years compared with people with bad longevity genes and poor lifestyle habits. year habit.
But older adults can still benefit; like dominoes, the effects of lifestyle changes add up.
William Samuel Yancy Jr., MD, an internist and medical director of the Duke University Center for Lifestyle and Weight Management in Durham, North Carolina, says he treats many people in their 70s and older. People in their 80s and over, when they take supplements, they start to feel better and get stronger.
“They’re more energetic, they get stronger, and they’re less likely to get injured or fall; you get very immediate benefits,” he said. “Obviously there will be some long-term benefits over the next few years depending on what changes they make.”
Yancey also said that as people age, they are able to prioritize their health, which helps them adhere to a healthier lifestyle.
Selvi Rajagopal, MD, MPH, an assistant professor of medicine at Johns Hopkins University School of Medicine and an obesity medicine specialist in Baltimore, said she also has older patients who benefit from lifestyle changes. Benefits, especially in strength and resistance training. “We know that falls are one of the major risk factors for early death,” she said.
Coexistence of bad behavior
One bad habit often leads to another bad habit, which leads to another bad habit, and so on.
“This is one reason why the combination of the four major factors – smoking, physical activity, sleep and healthy eating – has a greater impact than individually,” Factor-Litvak said.
The study authors call these habits an “optimal lifestyle mix.”
It is worth noting that according to the research results, these four combinations can also bring better benefits and extend life compared with other combinations. But just as bad behaviors come together, so do healthy behaviors.
“Typically, when people lose 10 to 15 percent of their initial body weight, their mobility and joint function begin to improve significantly. As a result, they are more inclined to engage in higher levels of physical activity, which has a real impact Positive cascading effect,” said Rajagopal.
The challenge is that few people are able to maintain a composite health lifestyle as well as those tested in studies. “My recollection is that about 25 percent of people do all of these healthy lifestyle practices at the same time,” Yancy said. To do this, starting small may pay off.
“For people in modern society who are burdened with many life commitments and pressures, it is unrealistic and unsustainable to do everything well. Instead, start with some small, meaningful, actionable projects that you can do. Then make it a part of you (it usually takes 8 to 10 weeks to form a habit),” says Rajagopal.
Then? “Once you identify it, make a check box for the next step and have an accountability partner who can walk the journey with you,” she says.
