Yahoo Lifestyle The One Thing That's More Important for Longevity Than Your Genes
When it comes to how long someone will live, what matters more: genetics or the way they live their life? Certainly the equation of one’s longevity is a complicated one. Besides genetics and lifestyle habits, access to healthcare, exposure to environmental stressors, stress levels and staying on top of cancer screenings all play a role. And that’s not even taking into account car accidents and other catastrophes that can unexpectedly end someone’s life.
Though many factors play a role in longevity, there is one habit that impacts lifespan more than one’s genetics. And it’s one that’s completely in your control.
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How Much Can You Control How Long You’ll Live?
Perhaps you have a family history of people dying at a relatively young age. Does this mean you are destined for the same fate? Fortunately, no. “While genetics certainly play a role in health, they are not the sole determinant of lifespan or quality of life,” says Dr. Partha Nandi, MD, FACP, a longevity, aging and gut health expert at Mayo Clinic Press.
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Dr. Nandi says that research suggests that genes account for approximately 20 to 30% of longevity, while lifestyle and environmental factors make up the remaining 70 to 80%. “This means that healthy aging and quality of life are informed by how well and how proactively we take care of ourselves—even more than our genes alone,” he says.
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Dr. Mert Erogul, MD, a longevity expert and bariatrician at Maimonides Medical Center, also says that many different factors impact longevity—not just genes. While he says that some diseases are purely genetic illnesses and no matter how healthy one lives will change the outcome, lifestyle factors have a profound impact on longevity.
“For instance, a model developed using data from the National Health and Nutrition Examination Survey showed that lifestyle-related risk factors such as smoking, diet, physical activity and body mass index indicated that adopting a healthy lifestyle can extend life expectancy by up to 23 years for males and 18 years for females,” he says. That’s two whole decades of living!
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What Habit Matters the Most?
Knowing the profound impact daily habits can have on longevity, what habit do longevity experts say matters the most? The truth is, it doesn’t come down to one specific factor. Both doctors say that eating a healthy diet, exercising regularly, getting adequate sleep, having meaningful relationships, not using tobacco and managing stress all matter. But when hard pressed, Dr. Nandi believes diet matters the most, so if you want to makeover your life with longevity-supporting habits in mind, start eating a balanced, nutrient-rich diet.
“Dietary habits likely have the greatest impact on longevity. Numerous studies, including those on populations in ‘Blue Zones,’ regions with the highest concentrations of centenarians, highlight the importance of plant-based, nutrient-dense diets,” Dr. Nandi says.
For example, one of the most popular foods in Blue Zones is beans. “[Blue Zone] diets are rich in fiber, antioxidants and anti-inflammatory compounds, which support gut health, reduce chronic inflammation, and protect against diseases like cancer, diabetes and heart disease,” Dr. Nandi says. It’s also important to note what isn’t eaten often in Blue Zones, specifically pork, ultra-processed foods and alcohol.
What we eat impacts the gut—and the gut has a major impact on our overall health. “The gut microbiome—the trillions of microorganisms living in your digestive system—plays a critical role in immune function, metabolism, cognitive wellbeing and even mental health. A diet high in fiber, with nutrient-rich fruits, vegetables, whole grains, nuts and legumes nourishes the microbiome and promotes longevity,” he says.
While diet certainly plays a big role in longevity, Dr. Erogul says that exercising regularity greatly impacts it too. “There is considerable evidence from population-based studies that exercise lowers risk of premature death. Even moderate exercise such as brisk walking is associated with added years to life,” he says.
Dr. Erogul explains that the reason why exercise so powerfully impacts how long we may live is because it impacts the body at a cellular level, such as reducing inflammation and helping with DNA repair, to name a couple of ways.
If you aren’t used to eating healthy or exercising regularly, making long-lasting changes to support your longevity isn’t always easy. Both doctors recommend making small, incremental steps toward living a healthier life. “For example, if you want to eat more vegetables and fiber, start by adding a serving of broccoli or beans to your main meal or add carrots as a snack each day,” Dr. Nandi says. In terms of exercise, Dr. Erogul says you can start by finding simple ways to work movement into your day, such as taking the stairs instead of the elevator or parking farther away.
Dr. Erogul also says that habits become easier to keep up over time. Eventually, it will be your new normal! It’s worth it to ask for support from friends and family too. After all, what would be better than everyone you love growing old together?
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Sources
Dr. Partha Nandi, MD, FACP, longevity, aging and gut health expert at Mayo Clinic Press
Dr. Mert Erogul, MD, longevity expert and bariatrician at Maimonides Medical Center
