4 Lifestyle Changes That Improving Longevity, Study Reveals
Light House Denver – Improving longevity depends on both genetics and lifestyle, as genetics undoubtedly play a role in determining lifespan. However, their influence varies based on specific genes, associated diseases, and individual choices. For instance, carrying certain variants of the APOE gene significantly affects the risk of Alzheimer’s disease, while BRCA1 and BRCA2 variants increase the likelihood of breast cancer. These conditions, in turn, impact biological aging and overall life expectancy.
However, genes do not dictate fate entirely. Environmental factors and personal choices can modify genetic risks. “Genetics loads the dice, but it’s up to us to play our hand,” says Austin Argentieri, a research fellow at Massachusetts General Hospital. Even with a genetic predisposition to life-shortening diseases, lifestyle changes can mitigate risks, improving both longevity and quality of life. Here are 4 Key Lifestyle Changes for a Longer Life:
Smoking is one of the strongest predictors of early death, second only to age. Research shows that “smoking pack years”—the number of packs smoked daily multiplied by years of smoking—has a profound effect on mortality. Smoking status is also a critical factor, with former and current smokers facing significantly higher risks than non-smokers. If there is one thing you can do to extend your life, it’s quitting smoking.
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Lack of sleep accelerates aging and increases the risk of premature death. While sleep needs vary, most adults should aim for seven to nine hours per night. Good sleep hygiene is essential, including:
Going to bed and waking up at consistent times
Establishing a relaxing bedtime routine
Keeping the bedroom dark and device-free
Physical activity is nearly as important as sleep in influencing biological aging and longevity. Many chronic conditions, such as heart disease, diabetes, and stroke, accelerate aging. Regular exercise, combined with a healthy diet, helps manage weight and reduces the risk of these diseases. While diet may have a slightly stronger impact, exercise remains a crucial factor in living a longer, healthier life.
Although diet has a smaller effect on biological aging, it significantly impacts mortality risk. Many people adopt healthier eating habits after developing conditions like prediabetes, but preventive nutrition is key. Research suggests that a plant-based diet with fish and minimal red meat promotes longevity. Moderate protein intake also helps prevent premature aging by influencing gene activity related to cellular breakdown—though after age 65, protein needs increase.
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