Aging is a complex process influenced by various factors, such as lifestyle and genetics. As we explore the relationship between these elements, it becomes clear that our genetic profile provides a blueprint for our health and longevity, while lifestyle choices—such as diet, exercise, and stress management—serve as critical modifiers that can enhance or mitigate the effects of aging. Understanding this dynamic relationship not only sheds light on the biological mechanisms of aging but also empowers us to make informed decisions that promote healthy aging. Let’s have a look at how genetics and lifestyle play their individual role to shape our aging journey, and potential strategies to for intervention and improvement to shape the way we age.
Genetics
Our genetics can raise our risk of getting certain diseases, but they usually do not work alone. These genetics characteristics might not affect us at all unless they are triggered but certain environmental or lifestyle factors. These epigenetics changes can influence the way our genetic work in our body.
Lifestyle
Lifestyle factors have been long proven that they play an important role in our risks of developing certain diseases, such as diet, physical activity, sleep, and stress management.
Diet– Food affects your health directly through nutrition. It also has an indirect link through heart disease risk factors like obesity and high blood pressure. For example, there are more than 300 genetic variants that could raise your risk for high blood pressure. But even with high-risk genes, you can often cut your risk of heart disease by one-third with a healthy diet and regular exercise. Always reduce processed foods and go for whole foods such as fruits, vegetables, lean protein and wholegrains. They can help reduce inflammation and promote longevity.
Physical activity – Experts recommend 150 minutes of moderate physical activity per week. Regular exercise, especially resistance training, can help support lean muscle mass, cardiovascular health and improve mental well-being.
Stress – Stress levels can significantly impact our aging process. Chronic stress leads to high levels of cortisol, which is a hormone that affects our metabolism, immune function and even brain health. Stress also affects our mental health, disrupt our sleep patterns and may lead individuals to unhealthy behavioural changes as a coping mechanism such as poor diet, smoking and excessive alcohol consumption. All these can accelerate our aging process.
In summary, lifestyle factors can influence gene expression through epigenetic mechanisms, potentially shaping our aging outcomes. People with good genetics can still be impacted by poor lifestyle choices, while those with less favourable genetics can often enhance their health and longevity through positive lifestyle changes. The impact of these factors varies between from person to person and one can do everything right and still develop serious illness or disease. The best recommended approach will be to focus on areas within our control, like diet, physical activity and managing stress levels.
REFERENCES
Castruita PA, Piña-Escudero SD, Rentería ME, Yokoyama JS. Genetic, Social, and Lifestyle Drivers of Healthy Aging and Longevity. Curr Genet Med Rep. 2022 Sep;10(3):25-34. doi: 10.1007/s40142-022-00205-w. Epub 2022 Sep 26. PMID: 38031561; PMCID: PMC10686287.
Malwina A. Niechcial, Eleftheria Vaportzis, Alan J. Gow, Genes Versus Lifestyle: Exploring Beliefs About the Determinants of Cognitive Ageing. Front. Psychol. 2022; 13. doi.org/10.3389/fpsyg.2022.838323
WebMD (2024). Genes vs Lifestyle: Which Matters More for Health?
