Revolutionary novelty. Lower your risk of premature death by 62% by following six habits

Healthy diet is one of the habits that reduce the risk of premature death PHOTO: EMS

Health is like a tapestry woven with threads of genetics, lifestyle and environment. Researchers used to think that genes overrode lifestyle and that there was nothing you could do to change that. But now a groundbreaking study published in the British Medical Journal shows that people can reduce their risk of premature death by 62%, regardless of genetic factors, by following 6 healthy lifestyle habits.

You can’t change the genes you’ve inherited, but you can influence how they work. And now, a large new study published on April 29, 2024 sheds more light on the gene-lifestyle controversy, according to Eating Well.

The researchers drew data from three large population-based cohorts – LifeGen, the US 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 this time, 24,239 participants died.

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Participants were given lifetime genetic risk category scores as well as healthy lifestyle scores. Lifespan was scored using blood tests that measure independent genetic variants associated with human lifespan.

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Lifestyle scores were based on six domains: smoking, physical activity, diet, alcohol consumption, body shape and sleep. Higher lifestyle scores were given for healthier habits. This includes smoking – never, meeting the minimum physical activity recommendations (150 minutes of moderate activity or 75 minutes of vigorous activity per week plus 2 strength training sessions), a healthy diet and adequate sleep (7-8 hours per night).

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A healthy diet has been shown to include at least 4 of the following 7 food groups:

Fruit: ≥ 3 servings/day

Vegetables: ≥ 3 servings/day

Fish: ≥2 times/week

Processed meat: ≤ 1 time/week

Unprocessed red meat: ≤ 2 times/week

Whole grains: ≥ 3 servings/day

Refined grains: ≤2 servings/day

This study revealed several results. An unfavorable lifestyle was generally associated with a reduced lifespan for each of the lifestyle factors. The risk of death increased across genetic risk categories (from long to short) in a linear fashion. So as the genetic risk increased, so did the risk of dying.

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The risk of death increased across lifestyle categories (favorable to unfavorable) in a dose-response manner. This means that how much the risk of death increased depended on how unfavorable one’s lifestyle habits were.

Among individuals with a genetic predisposition to a short lifespan, those with a favorable lifestyle could add 5.22 more years to their lives compared to those with a genetic predisposition to a short lifespan and an unfavorable lifestyle.

High genetic risk was associated with a 21% increased risk of premature death compared with low genetic risk, independent of lifestyle factors. An unfavorable lifestyle was associated with an approximately 78% increased risk of death compared to a favorable lifestyle in all genetic risk categories.

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Those with a genetic predisposition to a short lifespan who also had an unfavorable lifestyle had more than 2 times the risk of death compared to those with a genetic predisposition to a long life and a favorable lifestyle.

Perhaps the statistic that matters most to those of us who haven’t had genetic testing is that the genetic risk of a shorter life span or premature death could be offset by a favorable lifestyle by about 62 percent.