For centuries, the pursuit of longevity has captivated humanity. From the life-preserving elixirs of ancient times to optimistic scientific breakthroughs people always have sought ways to extend their lives.
For much of history, genetics has been viewed as the most influential determinant of lifespan. If your parents and grandparents lived well into their eighties, it seemed a given that you would too. Conversely, a family history of heart disease or cancer could feel like an inescapable fate. But in recent years, the pendulum has swung in a different direction.
Lifestyle over genetics – a study
New studies are now revealing that while genetics do play a role in how long we live, it is our daily choices, like what we eat, how we move and how we handle stress, that matter most.
A study published in Nature Medicine has found that lifestyle factors account for around a 17 per cent variation in lifespan, while genetic factors contributed less than 2 per cent.
The takeaway here is that the choices we make every day have the power to add years to our lives. Even more so than the genetic hand we’re dealt.
Regions known as ‘Blue Zones’ such as Okinawa, Sardinia and Nicoya in Costa Rica would support the idea of lifestyle being more important. The people who inhabit these areas consistently live longer than the global average, despite having no obvious genetic differences. Instead, they share common lifestyle traits: a plant-heavy diet, regular movement, strong social networks, low stress levels and a sense of purpose, which all appear to work in tandem to boost their lifespans.
This is not to say that genetics are irrelevant. A number of inherited traits can influence susceptibility to diseases such as Alzheimer’s, diabetes and various cancers. But even in cases where genetics predispose people to particular conditions, lifestyle choices can make an enormous difference.
How to support your body
Research shows that a healthy diet, regular exercise and stress management can significantly reduce the risk of heart disease, even in those with a family history of cardiovascular issues. Similarly, studies on identical twins have demonstrated that twins who adopt healthier habits tend to outlive their siblings who lead more sedentary or unhealthy lifestyles.
So, we have more control over our longevity than we might think. While we can’t change the genes we inherit, we can influence how they are expressed. Rather than resigning ourselves to our genetic predispositions, we can take proactive steps to shape our future health and lifespan.
Ultimately, longevity is not about chasing a magic bullet or waiting for a scientific breakthrough to unlock the secrets of eternal youth. It is about the cumulative impact of the choices we make every day. From what we eat to how we move, how we handle stress to the relationships we nurture, these decisions add up to shape the quality and length of our lives.
Can a healthy lifestyle prevent certain diseases?
Yes, adopting a healthy lifestyle can significantly reduce the risk of developing some diseases, even for those who have a genetic predisposition. For example, regular exercise and a balanced diet can mitigate the risk of heart disease, regardless of family history.
What kind of diet contributes to increased longevity?
Diets rich in fruits, vegetables, whole grains and protein are associated with longer lifespans. The Mediterranean diet, for instance, incorporates many of these foods and has been linked to reduced risks of chronic disease.
How does physical activity influence lifespan?
Regular physical activity helps maintain healthy body weight, reduces the risk of chronic diseases like diabetes and heart disease and improves mental health, which all contribute to increased longevity.
What’s the best type of exercise for longevity?
A combination of aerobic exercises (like walking or cycling) and strength training is best for longevity. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, complemented by muscle-strengthening activities on two or more days.
Can stress management extend your lifespan?
Effectively managing stress through techniques like meditation, deep breathing or yoga can lower blood pressure, improve mental health and reduce the risk of stress-related illnesses, potentially extending lifespan.
How important is sleep for longevity?
Adequate sleep is crucial for overall health. Consistently getting 7-9 hours of quality sleep per night supports immune function, metabolism and mental health, all of which are vital for longevity.
