Our genetic code influences our lifespan. But, it's our day-to-day actions like regular physical activity, maintaining a balanced diet, and avoiding harmful habits such as smoking, that can trigger genetic risks.

 

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A 2024 research in the journal BMJ Evidence Based Medicine underscores the profound impact of lifestyle choices on longevity, revealing that a healthy lifestyle can mitigate the effects of genes associated with reduced lifespan by over 60 per cent. Conversely, an unhealthy lifestyle is linked to a 78 per cent increased risk of mortality, irrespective of genetic makeup. 

 

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The Interplay Between Genetics and Lifestyle

The 2025 study by Oxford Population Health also underscores the importance of early life exposures to environmental factors that can accelerate ageing from a young age, but the good news is that these effects are reversible, offering opportunities to prevent chronic illnesses and early death. Researchers used a unique tool called an "ageing clock," which tracks how fast a person is ageing based on blood protein levels. This method allowed them to link lifestyle and environmental factors with biological ageing and early mortality. 

The findings highlight the role of our surroundings, socioeconomic status, and daily habits that shape longevity. By focusing on improving these aspects, we can significantly lower the risk of age-related diseases and premature death. 

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Increased Risks of Unhealthy Lifestyle

One of the major consequences of an unhealthy lifestyle is chronic inflammation, which is often triggered by poor diet and sedentary habits. Processed foods high in sugar, unhealthy fats, and additives increase inflammation in the body, linked to conditions such as heart disease, arthritis, and even certain cancers. 

Similarly, lack of exercise weakens the cardiovascular system. A sedentary lifestyle makes individuals more prone to high blood pressure, obesity, and metabolic disorders. A 2019 study in Sports Medical And Health Science has shown that a sedentary lifestyle can be as harmful as smoking, significantly shortening lifespan by increasing the risk of heart disease, stroke, and type 2 diabetes.

In addition to physical health concerns, poor diet and lack of exercise have been linked to higher stress levels, anxiety, and depression. For example, diets lacking essential nutrients such as omega-3 fatty acids, antioxidants, and fibre have been associated with cognitive decline and mood disorders. 

Moreover, poor sleep hygiene, usually driven by late-night screen exposure, irregular sleep patterns, and excessive caffeine or alcohol intake can also disrupt overall health. And, this causes increased risks of memory loss, weakened immunity, and reduced productivity too.

 

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Making Informed Choices For Better Health

The collective consequences of multiple unhealthy habits create a detrimental cycle. Reverse the harmful effects of an unhealthy lifestyle, decreasing their chance of disease and early death by sticking to a healthier lifestyle. 

1. Empowerment starts with having the right health information. When people are informed, they can make better choices. For instance, knowing sitting too much can raise heart disease risks or processed foods can lead to inflammation might inspire someone to move more and eat healthier meals respectively. 

2. Self-monitoring is another key piece of empowerment. Thanks to modern technology, we can use wearables and apps to track our health. These tools measure everything from steps and heart rate to sleep and stress levels. With this data, individuals can spot health issues early and adjust their habits before problems escalate. With the UR.Life app, you can easily track your fitness wearables on one interface. Track your diet, steps, BMI and more by downloading the app today. 

3. Regular check-ups also play a crucial role in catching potential risks sooner rather than later. But it’s not just about personal responsibility. For a complete body check-up, book a consultation with medical practitioners in UR.Life. With our medical professionals by your side, routine health check-ups will never be an issue. Advanced laboratory technologies back UR.Life’s Occupational Health Centers (OHC), and with highly qualified experts/technicians, we’re committed to delivering trusted and quality recommendations, modifications and advice to you.

4. Public policies are equally important in creating awareness about the dangers of unhealthy lifestyle choices. Governments and health organisations should promote physical activity, ensure access to healthy foods, and steps to reduce harmful elements like pollution and smoking. Initiatives that highlight health education in schools, encourage workplace wellness, and design cities with parks and green spaces can help. 

 

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Genetics do play a role in health, daily habits, environment, and lifestyle choices that have a profound impact on overall well-being. By making conscious decisions like staying active, eating nutritious foods, managing stress, and prioritising sleep, people can reduce their risk of chronic illnesses and age-related diseases. Ultimately, taking control of one’s health is a lifelong journey, one that starts with small, informed steps. Every choice we make today contributes to our future vitality, resilience, and longevity.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.