Maybe you know a smoker who lives happily into old age without any exercise. Or maybe you've read a story about a marathon runner who loves vegetables. heart attack In middle age.
When I hear stories like this, I can't help but think: If health status is simply written into our genes, what's the point of all that exercise and healthy eating? Why not just do what you want to do?
But Dr. Laura Zimmerman, medical director of the Rush University Prevention Center, says these stories stick in our memories because they are unusual. These are examples of what scientists call „outliers.“
The reality is that for most people, lifestyle habits such as a healthy diet and regular exercise have a significant impact on age-related health problems such as heart disease. type 2 diabetescancer and Alzheimer's disease, Zimmerman said.
So, is it just a lifestyle issue? Not exactly.
Genes can increase your risk for many diseases, Zimmerman said. But they usually don't work alone. And a single gene rarely determines whether you get a disease.The more likely you are to inherit some genetic traits that allow you to probably She says she'll get sick.
And even that is not clearly written. This means that these genetic characteristics (genetic predispositions) may have no effect on you at all unless they are caused by certain aspects of your surroundings (environmental factors) or your lifestyle.
These „epigenetic changes“ affect how genetic material, or DNA, functions in the body. Epigenetic changes occur when certain genes are turned „on“ or „off“ by lifestyle or environmental factors. For example, in cancer, such changes can activate genes that allow abnormal cell growth. Or it could be a change in direction. off Genes that suppress growth.
To further complicate matters, each gene does not have just one switch. Or maybe 6 switches. „There could be hundreds or thousands of people,“ says John Kelly, MD, MPH, president of the American Academy of Lifestyle Medicine.
This complexity makes it difficult for scientists to understand exactly which epigenetic changes are responsible and how they increase the risk of certain diseases. But experts believe lifestyle factors such as poor diet, smoking and lack of exercise play a big role. „They're actually pushing gene expression into negative territory,“ Kelly says.
They play a huge role in so-called „age-related diseases“ such as diabetes and heart disease, which are better described as „diseases of long-term toxic lifestyles,“ Kelly said.
For example, heart disease is the leading cause of death for both men and women in the United States, and some studies show that 80% of heart disease cases may be preventable. why?
„I have colleagues who say coronary heart disease is food poisoning,“ Kelly says. „And he's right! For the vast majority of people, it's caused by food, but it can be cured by food.“
Food directly affects health through nutrition. There are also indirect associations through heart disease risk factors such as obesity and high blood pressure. For example, there are more than 300 genetic mutations that can increase your risk of high blood pressure. But even if you have high-risk genes, you can often reduce your risk of heart disease by a third with a healthy diet and regular exercise. (You may also need medication to lower your blood pressure. Talk to your doctor about this.)
For optimal heart health, experts recommend a plant-based diet. That doesn't necessarily mean you have to be vegan or vegetarian, Zimmerman says. „The goal is to replace some processed foods with whole foods, including fruits and vegetables.“ Look for whole grains, lean proteins (including nuts and seafood), and avoid packaging with added salt or sugar. Please make sure that it is not. If you're not sure how to plan a heart-healthy diet for yourself, talk to your doctor.
When it comes to exercise, experts recommend 150 minutes of moderate physical activity per week. This takes him 2 hours and 30 minutes a week, less than 30 minutes per day. You don't even have to run the Boston Marathon. Even just a walk around your neighborhood, a little gardening, or dancing can help.
This little bit of time can reduce your risk of many diseases, whether you have a genetic predisposition or not. Still, most people don't do it, Zimmerman says.
Smoking is one of the biggest risk factors for heart disease. And that's true whether you're genetically predisposed to heart disease or not. If you smoke, consider quitting, especially if you have or are at risk for heart disease.
Your doctor can also help you find a program that will work for you. quit smoking.
Your health habits and environment similarly interact with your genes in other diseases such as type 2 diabetes, obesity, high blood pressure, and, to a lesser extent, some types of cancer.
Type 2 diabetes tends to run in families. There are genetic variations in KLF14, ENPP1, and many others that increase the risk of developing diabetes by up to 30%. But dietary factors such as how much alcohol you drink, whether you smoke, and how much you exercise can all tip the balance in one direction or another, perhaps by turning genes on or off.
An estimated 9 out of 10 cases can be prevented by making healthy lifestyle changes.
An innovative diabetes prevention program shows that the blood sugar-lowering drug metformin reduces the risk of developing diabetes by only 35%, whereas a careful diet and exercise plan reduces the risk of developing diabetes by about 65%. It turns out that it can be reduced.
There is little doubt that genetic factors play a role in many cancers. Women with BRCA1 or BRCA2 gene mutations have a 45% to 72% chance of developing breast cancer during their lifetime, which is much higher than average. However, many women with no known genetic mutations also develop breast cancer.
Perhaps more importantly, there is evidence that good lifestyle habits can help lower cancer risk for people with and without a genetic predisposition to various types of cancer.
Although a healthy lifestyle alone cannot prevent all cancers, increasing evidence suggests it plays an important role. A study led by Cancer Research UK found that around four in 10 cancers can be prevented by making smart lifestyle choices such as quitting smoking, maintaining a healthy weight and eating a healthy diet. Limiting sugar, alcohol, and exposure to sunlight may also help.
It is true that certain mutations in the APOE gene increase the risk of Alzheimer's disease. If you have one copy of a version called APOE4, you are two to three times more likely than average to develop this condition. A person who inherits two copies is 12 times more likely to have a risk than the average person.
However, Alzheimer's disease can occur even in the absence of an APOE mutation, and it is even common. Other as-yet-undiscovered genetic factors may be involved, but research suggests lifestyle is a big factor. A meta-analysis of several studies Lancet Neurology, It turns out that about a third of cases are caused by factors that you may have control over, such as your diet and regular exercise.
Again, research shows that diet and exercise are very important. Most healthy diets are effective, but MIND (Mediterranean-DASH Intervention for Delayed Neurodegeneration) Diet It seems best to emphasize foods that boost your brain, such as vegetables, berries, fish, and olive oil.
Scientists still have a long way to go to unravel the complex interactions between genes and the environment. Zimmerman is careful to point out that the effects of these factors vary from disease to disease and person to person. She says there's no question that in some cases, even if you're doing everything right, you can still develop a serious illness or disease.
Zimmerman says the best thing you can do is try to change the things you can control, such as your diet, exercise, regular health checkups, and taking prescribed medications.