
While not all of us are going to live to 100, we can all increase our odds of leading longer, healthier lives by making some simple lifestyle choices. A groundbreaking study published in BMJ Evidence-Based Medicine shows that even for those who are genetically predisposed to die younger, small but impactful adjustments to daily habits can add years to our lives. In fact, the study revealed that those who adopted healthy behaviors could extend their life expectancy by as much as 5.5 years—proving that, while genetics play a role in our longevity, we still have extraordinary control over our own health and future.
The Study: What It Found and What It Means
The research, which tracked over 350,000 participants for an average of 13 years, combined genetic data with lifestyle factors like diet, exercise, smoking habits, and sleep patterns. Each participant was given a “polygenic score” based on their genetic predisposition to live longer or shorter lives. They were also assessed based on six key lifestyle factors: smoking, physical activity, diet, alcohol consumption, body shape, and sleep.
What the researchers found was striking: People who lived “unhealthily” (smoked, ate poorly, lacked exercise, drank alcohol excessively, etc.) were 78% more likely to die prematurely, regardless of their genetic background. Even those with a genetic predisposition for shorter lifespans could add up to 5.5 years to their lives by adopting healthier habits. The study concluded that the optimal combination of healthy habits could outweigh genetic risk factors when it comes to longevity.
The Key Healthy Habits That Can Add Years to Your Life
So, which habits are the most important when it comes to living a longer, healthier life? While the study is observational (meaning it can only suggest a correlation, not definitively prove causality), it points to several key factors that have been shown to significantly impact lifespan and is in keeping with the predominance of already established research. Here are the habits that made the biggest difference:
1. Don’t Smoke
It comes as no surprise that smoking is one of the most detrimental behaviors for health and longevity. Those who never smoked had a dramatically lower risk of premature death compared to current smokers. If you smoke, quitting today can significantly reduce your risk for a range of life-shortening conditions, from heart disease to cancer.
2. Be Physically Active
Exercise is a powerful longevity booster. The study found that individuals who met the recommended Physical Activity Guidelines for Americans—which suggest at least 150 minutes of moderate activity per week, plus two days of strength training—had the lowest risk of early death. Whether it's going for a brisk walk, engaging in a favorite sport, or hitting the gym, engaging in your favorite, regular movement is key.
3. Sleep Well (But Not Too Much)
Quality sleep is essential for overall health and longevity. The study revealed that people who consistently got about seven of sleep each night lived longer. Sleep is critical for everything from brain function to immune health, and balancing it can make a big difference in life expectancy.
4. Eat a Healthy Diet & Limit Alcohol Use
A balanced diet rich in fruits, vegetables, whole grains, and lean proteins is linked to a longer life. Those who ate well—ensuring they ate a variety of plant-based foods and limited their alcohol intake to the CDC’s recommended guidelines (one drink per day for women, two for men)—had a significantly lower risk of early death. Reducing your intake of processed foods, increasing plants/reducing animal-based food and eating a nutrient-dense diet supports your body's systems and can stave off chronic diseases. When implementing this myself and recommending to patients, nothing beats the “Plate Diet” for simplicity and effectivness: 10 Things to Know About the Plate Diet
Final Thoughts: You Have Control Over Your Longevity
Health experts across the board are in agreement with the findings of this study and emphasize that while we can't change our genetics, we can definitely shape our future by adopting healthier lifestyles. The take-home message from this study is empowering: even if you’re genetically predisposed to shorter life expectancy, adopting a healthy lifestyle can significantly improve your chances of living longer. By making simple changes to your daily habits, such as quitting smoking, getting more exercise, improving your sleep, and eating a nutritious diet, you can add years to your life and reduce your risk of chronic illness and early death.