The risk can be reduced by about 62% in people with a genetic predisposition, said Dr. Xifeng Wu, lead author and dean of the School of Public Health at Zhejiang University School of Medicine in China.
Many studies have shown the link between a healthy lifestyle and longevity, and others have highlighted the genetic component in lifespan. However, the report published in the journal BMJ Evidence Based Medicine explored how these two factors interact.
The study, which included data from over 350,000 people and information on their genetics, education, socioeconomic status, and disease history, had a robust methodology, said Dr. Aladdin Shadyab, associate professor of public health and medicine at the University of California San Diego, who was not involved in the research. The sample consisted of individuals with European ancestry, limiting its applicability to other populations, Shadyab added.
Researchers assigned each participant a polygenetic risk score summarizing the presence of multiple genes that impact lifespan. Participants also received a score based on their adherence to healthy lifestyle principles and were followed for an average of 13 years to determine their lifespan.
The data showed that everyone, regardless of genetic risk, was 78% more likely to die early if they had an unhealthy lifestyle.
People with both a genetic risk for a short lifespan and an unhealthy lifestyle were twice as likely to die early as those without genetic risk and healthier lifestyles, said Wu, who is also director of the National Institute for Data Science in Health and Medicine at Zhejiang University.
The data indicated that individuals with genetic risk could extend their lifespan by up to 5.5 years with a healthy lifestyle.
“Adherence to a healthy lifestyle could substantially attenuate the lifespan reduction for individuals with genetic susceptibility to a shorter lifespan,” Wu said.
### Key Factors That Made a Difference
The study was observational, meaning it could identify associations but not determine causality. However, researchers identified four factors most strongly associated with reducing the risk of early death.
“The study identified an optimal lifestyle combination containing four factors — no current smoking, regular physical activity, adequate sleep duration, and a healthy diet — that offered better benefits for prolonging human lifespan,” Wu said.
Adequate sleep was defined as seven to eight hours per night. The current Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate physical activity and two days of strength training per week for adults.
Moderate drinking in the US is defined as a limit of two drinks per day for adult men and one drink per day for adult women, according to the US Centers for Disease Control and Prevention.
### Making Lifestyle Changes
Building a healthier lifestyle may seem daunting, but manageable steps can help you achieve it.
There are phone helplines, apps, and support groups available to help you quit smoking. The CDC-funded tobacco cessation hotline 1-800-QUIT-NOW (784-8669) is free for US residents in all states, plus the District of Columbia, Guam, and Puerto Rico.
Committing to alcohol-free days or challenges such as Dry January or Sober October can help you reassess your relationship with alcohol and reset your habits.
For a healthier, longer life, many studies support the Mediterranean diet, which focuses on plant-based cooking heavy on fruits, vegetables, whole grains, beans, seeds, and olive oil. Red meat is used sparingly.
If you struggle to get seven or eight hours of sleep, try establishing a sleep routine, getting out of bed when you can’t sleep, and keeping the bedroom cool, dark, and free of electronics.
To build an exercise routine you can stick to, make it part of your everyday life by starting slowly and choosing activities you enjoy.
