New Study Reveals 6 Lifestyle Habits That May Lower Early Death Risk by 62%, Regardless of Genetic Risk Factors

In This ArticleView AllIn This ArticleHow Was This Study Conducted?What Does This Study Show?How Does This Apply to Real Life?

In This ArticleView All

View All

In This Article

How Was This Study Conducted?

What Does This Study Show?

How Does This Apply to Real Life?

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Health is a tapestry woven with threads of genetics, lifestyle and environment. Scientists used to think that genes trumped lifestyle and that there was nothing you could do to change that. But over the years, this belief has been challenged.

For example, there is some evidence that specific foods may be able to “activate your longevity genes.” And some believe that following a nutrigenetic diet—one that is designed specifically for your unique set of genes—will help you live longer (FYI: The jury’s still out on this one).

And now, a large new study published on April 29, 2024, sheds more light on the genes versus lifestyle controversy.

Researchers drew data from three large population-based cohorts—LifeGen, the U.S. National Health and Nutrition Examination Survey (NHANES) and the UK Biobank. A total of 353,742 participants of European heritage were included in the study. Participants were followed for an average of almost 13 years. During that time, 24,239 participants died (stick with me—it’s relevant).

Participants were given scores for genetic risk categories regarding life span, as well as healthy lifestyle scores. Life span was scored using bloodwork measuring independent genetic variants associated with human life span.

The lifestyle scores were based on six areas: smoking, physical activity, diet, alcohol consumption, body shape and sleep.

Higher lifestyle scores were given for healthier habits. This includes never smoking, meeting minimum physical activity recommendations (150 minutes of moderate activity or 75 minutes of vigorous activity per week plus two strength training sessions), a healthy diet and adequate sleep (seven to eight hours per night).

A healthy diet was outlined as including at least four of the following seven food groups:

Covariates were taken into consideration, including education level, socioeconomic status, age and sex. Then several statistical analyses were run.

This study revealed several results, including:

Our genes influence many things—hair and eye color, body shape, whether or not you have a dimple or freckles … and, yes, life span. But our behaviors can also influence how our genes work. There’s even a whole area of study on this topic called epigenetics, per the Centers for Disease Control and Prevention.

This study emphasizes that our habits can positively influence our health, regardless of what tendencies we inherit. As an example, type 2 diabetes runs in my family. I also had gestational diabetes in all four of my pregnancies—which increases my risk of type 2 diabetes later in life. But so far, as a “midlife” woman, I have yet to get diagnosed with type 2 diabetes. Could my (mostly) healthy lifestyle be helping? Most likely. This doesn’t mean I won’t get it at some point, but hopefully, my habits are working in my favor.

It’s never too late to start swapping your less-than-healthy habits with healthier ones. Pick one area you want to change, start where you’re at and gradually progress the habit. For example, if you’re not currently exercising at all, you probably don’t want to start with 150 minutes a week. Start with 15 minutes, three times a week. Or just look for ways to add more movement to your day and go up from there.

If you want to reduce your soda consumption, start replacing one soda a day with a glass of water—orseltzer waterfor the bubbles. Next week, replace two of your sodas with some type of water. Continue this pattern until you get to where you want to be with your soda intake.

It’s also important to remember that even if you inherited longevity genes, a longer life does not equal good quality of life. So adopting healthy habits is important no matter what genes you’re wearing.

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Bian Z, Wang L, Fan R, et al.Genetic predisposition, modifiable lifestyles, and their joint effects on human lifespan: evidence from multiple cohort studies.BMJ Evidence-Based Medicine. 2024. doi:10.1136/bmjebm-2023-112583U.S. Department of Health and Human Services.Physical Activity Guidelines for Americans, 2nd edition.Centers for Disease Control and Prevention.What is epigenetics?

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Bian Z, Wang L, Fan R, et al.Genetic predisposition, modifiable lifestyles, and their joint effects on human lifespan: evidence from multiple cohort studies.BMJ Evidence-Based Medicine. 2024. doi:10.1136/bmjebm-2023-112583U.S. Department of Health and Human Services.Physical Activity Guidelines for Americans, 2nd edition.Centers for Disease Control and Prevention.What is epigenetics?

Bian Z, Wang L, Fan R, et al.Genetic predisposition, modifiable lifestyles, and their joint effects on human lifespan: evidence from multiple cohort studies.BMJ Evidence-Based Medicine. 2024. doi:10.1136/bmjebm-2023-112583U.S. Department of Health and Human Services.Physical Activity Guidelines for Americans, 2nd edition.Centers for Disease Control and Prevention.What is epigenetics?

U.S. Department of Health and Human Services.Physical Activity Guidelines for Americans, 2nd edition.

Centers for Disease Control and Prevention.What is epigenetics?