You may be sad that your family members didn't live as long. "I have that gene, so I won't live as long," you may think. But don't worry. It's not a punishment, it's an opportunity. The latest research suggests that the best way to overcome the influence of these 'bad' genes in your family is to adopt a healthy lifestyle.
Can lifestyle beat genes? What is the research?
This is not just a rumor. A large study recently looked into this. It looked at the data of over 350,000 people of European descent, who were followed for 13 years.
The researchers first predicted lifespans based on their genes and divided them into three groups: those with "longevity genes," "average lifespan genes," and "short lifespan genes."
Then they looked at their lifestyles . The results were truly surprising.
- The influence of genes: People with genes that predispose to short life spans were about 21% more likely to die sooner than those with good genes. This was true regardless of lifestyle.
- The impact of lifestyle: However, those who led an unhealthy lifestyle, regardless of their genes, had a 78% increased risk of dying early. This means that a bad lifestyle is more dangerous than genes.
- The best news: Those who followed a healthy lifestyle were able to reduce the risk of their 'bad' genes by 62% . Not only that, they added an average of 5.2 years to their lifespan!
That simply means, no matter what your past (genes) is, you can change your present (lifestyle) and improve your future.
What are the four "super habits" that prolong life?
Researchers say there is an "optimal lifestyle combination" that gives the best results in extending our lifespan. These are the four habits. Doing all four together is much more beneficial than doing just one or two of them.
| Healthy habit | Simply put... |
|---|---|
| Avoiding smoking | Being a current non-smoker (if you have quit, that's great too!) |
| Exercising regularly | Engaging in an activity that makes you sweat at least a few days a week. |
| Getting enough sleep | Get at least 7-8 hours of good, uninterrupted sleep at night. |
| A healthy diet | A diet rich in vegetables, fruits, legumes, whole grains, and low in processed foods, sugar, and oil. |
Let's understand science a little more simply.
In this research, something called the ``Polygenic Risk Score (PRS)`` was used to measure a person's genetic predisposition. Simply put, it's like a 'scoring system' that adds up a lot of small variations in your DNA and determines whether you have a long or short life expectancy.
Another important thing is `(Telomeres)`. Think of the little plastic cap at the end of your shoelace. As long as it is there, the lace won't come off and the thread won't get pulled, right? Similarly, `(Telomeres)` are the 'caps' that protect the ends of our DNA when our cells divide. Healthy habits can keep these 'caps' long , which means the lifespan of cells increases. Unhealthy habits shorten them , cells die quickly, and tissues age.
Is it too late to change? When should you start?
You might be thinking, "So I'm old now, is there any point in doing these things now?"
The best thing is, it's never too late to change .
Of course, the earlier you start, the better. This research has shown that at age 40, people with good genes and a good lifestyle had a life expectancy advantage of about 6.7 years over those with bad genes and a bad lifestyle.
However, even an elderly person can benefit greatly from these habits. According to doctors, even people in their 70s and 80s start feeling much better when they start one or two of the above habits.
- When you get used to a good diet, your body becomes energized and strong .
- When you start doing some strength training , the chances of falling are reduced . Your balance improves. We know how dangerous falls are as you get older.
So, no matter your age, now is the best time to make a change.
Start with one habit... it's the beginning of a journey!
Often, one bad habit leads to another. Imagine, someone who sleeps too much at night feels tired the next day, so they don't want to exercise. Tired, they feel like eating sugary foods. These are interconnected.
But the good news is, this applies to good habits too!
Imagine, when you lose a little weight, your knee pain decreases. Then you feel like walking and exercising. When you exercise, you sleep better. One good habit like this paves the way for another good habit. This is called the "positive cascade effect."
How to start?
The challenge is to start and continue all four of these habits at once. That's a bit difficult. So let's do this:
1. Start small: Don't try to do everything at once. Choose one thing that you can easily do and that you think is important to you. Maybe it's taking a 15-minute walk every morning. Or it could be giving up your sugary tea at night.
2. Make it a habit: Do that small thing you choose without fail for 8-10 weeks. Then it will become a part of your life, a habit.
3. Move on to the next thing: Once you've mastered the first habit, add another small good habit.
4. Find someone to support you: Rather than going through this journey alone, try to do it with your spouse or a trusted friend. That way, you can help and remind each other.
You can't change your genes. But your lifestyle, your habits are 100% in your hands. So instead of blaming your genes, start making small positive changes today. That small change can make a big difference to your life. If you have any further questions about this, talk to your family doctor.
Take-Home Message
- Even if you have 'bad' genes (genetic risk) passed down from your family, a healthy lifestyle can greatly reduce that risk.
- Research has shown that adopting a healthy lifestyle can add an average of 5 years or more to your life expectancy.
- The four most important habits are avoiding smoking, exercising regularly, getting enough sleep, and following a healthy diet.
- It's never too late to make a change. No matter what your age, starting healthy habits can improve your physical and mental well-being.
- Instead of trying to start all the habits at once, start with one small, manageable habit and make it a part of your life.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න