(CNN) – Although your genetics expose you to a higher risk of premature death, a healthy lifestyle could help you significantly combat it, according to a new study.
That risk could be reduced by 62% in people with a genetic predisposition, according to Dr. Xue Li, lead author and dean of the School of Public Health at the School of Medicine at Zhejian University in China.
Many studies have highlighted the relationship between a healthy lifestyle and longevity, and others have highlighted the genetic component in longevity, but the report published Monday in the journal BMJ Evidence Based Medicine explores how the two come together.
Using data from more than 350,000 people and information on their genetics, education, socioeconomic status and disease history, this study had a sound methodology, said Dr. Aladdin Shadyab, associate professor of public health and medicine at the University of California, San Diego. Shadyab was not involved in the investigation.
The sample was made up of people of European descent, so its application to the population is limited, Shadyab added.
The researchers gave each individual a polygenetic risk score, which is a score that summarizes the presence of multiple genes that the study shows influence human lifespan. Study participants also received a score based on their adherence to healthy lifestyle principles, and were then followed for 13 years, on average, to see if they had a short, intermediate or long life expectancy.
The data showed that all people, regardless of their genetic risk, were 78% more likely to die prematurely if they lived an unhealthy lifestyle.
And people with genetic risk for a short lifespan and an unhealthy lifestyle were twice as likely to die prematurely as those with no genetic risk or a healthier lifestyle, said Li, who is also director of the National Institute of Data Science in Health and Medicine, Zhejiang University.
According to the data, people with genetic risk could extend their lives by up to 5.5 years with a healthy lifestyle.
“Adherence to a healthy lifestyle could substantially attenuate the reduction in life expectancy of individuals with genetic susceptibility to shorter life expectancy,” Li said.
The study was observational, meaning it could determine associations, but could not ensure that behaviors were the direct cause of changes in life expectancy.
But the researchers were able to identify four factors that were associated with the greatest impact on the risk of premature death.
“The study identified an optimal lifestyle combination containing four lifestyle factors—currently not smoking, regular physical activity, adequate sleep duration, and a healthy diet—that offered the best benefits in prolonging human life,” Li said. .
Adequate sleep was defined in the study as seven to eight hours per night. The current Physical Activity Guidelines for Americans recommend adults get at least 150 minutes of moderate physical activity and two days of strength training a week.
Moderate alcohol consumption 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. (CDC, for its acronym in English).
Leading a healthier lifestyle may seem like a complicated task, but there are manageable steps that can help you get there.
There are helplines, apps and support groups that can help you quit smoking.
The CDC-funded quitline, 1-800-QUIT-NOW (784-8669), is free for residents in all U.S. states, plus the District of Columbia, Guam, and Port Rich.
Journalist Rosamund Dean, author of the book “Mindful Drinking: How Cutting Down Can Change Your Life,” said in a previous CNN article that committing to giving up alcohol for a few days or even with challenges like “Dry January” or “ Sober October” can help you rethink your relationship with alcohol and reset your alcohol habits.
To enjoy a healthier, longer life, many studies support the Mediterranean diet, a style of eating that focuses on plant-based cuisine and is abundant in fruits, vegetables, whole grains, legumes, seeds and olive oil. Red meat is consumed in moderation.
If you can’t get the seven or eight hours you need, try establishing a sleep routine, getting out of bed when you can’t sleep, and keeping the bedroom cool, dark, and free of electronic devices.
And if you’ve tried and failed to create an exercise routine that you can maintain, make it part of your daily routine, starting small and choosing an activity that you enjoy to exercise.