Most of us have probably had a concern like this: My mom had dementia so I’m likely at risk, or cancer runs in my family so I may develop cancer, or my Dad had a heart attack at a relatively young age, so I’m likely going to have one. No one should dismiss these concerns, as genetics does play a role in our health and risk for certain diseases. Data shows that nearly 95% of all adults 60 and older have at least one chronic illness and 80% have 2 or more, including such conditions as heart disease, diabetes, high blood pressure, high cholesterol, and Alzheimer’s. But we also know through extensive medical research that you do not need to be a prisoner of your genetics. In fact, in many cases, you can lower your risks and control your health just by following essential lifestyle recommendations, which can keep you healthy into your later years. Rather than be a hostage to your family history, or wait until disease strikes, you can make lifestyle changes now and put yourself on the road to healthier aging while reducing your risk of chronic or serious illness.

Of course, you may argue that modern medicine has created so many miraculous medications that there’s little need to worry about lifestyle. While in some ways that’s true (and no one is advocating forsaking valuable drugs or surgical interventions that can alter the course of your illness), there are also risks and side effects to most medications and interventions. Even the prestigious American Medical Association recognizes that lifestyle changes can be valuable additions or even alternatives to traditional medical prescriptions. What type of lifestyle changes are we talking about? As developed by the American College of Lifestyle Medicine (an organization that promotes evidence-based lifestyle interventions as the first-line method to prevent, treat, or even reverse chronic disease), the 6 “pillars” of lifestyle “medicine” include a whole-foods, plant-focused diet, physical activity, restorative sleep, stress management, social connection and reducing or eliminating harmful substance use (including smoking and alcohol). Many of these lifestyle pillars positively interact with each other (for example, better sleep likely lowers your stress) so embracing these lifestyle changes can bring about positive results in as little as 3-4 weeks. The value of these adjustments is becoming so apparent that the American College of Lifestyle Medicine is partnering with the Blue Zones organization to create a credentialing system for healthcare providers to accelerate the adoption of a preventive lifestyle approach to health and well-being. Even the pre-eminent Mass General now includes a Lifestyle Medicine program as part of its nationally recognized cancer care program.

Need more science-backed proof to embrace this approach to healthcare? New research studies provide further evidence. For example, the journal BMJ Evidence-Based Medicine recently published a study demonstrating that a healthy lifestyle can offset a shorter life expectancy due to genetics by more than 60%. In comparison, an unhealthy lifestyle is associated with a 78% greater risk of early death, regardless of genetics. In particular, the researchers found that regular exercise, good sleep, a healthy diet, and not smoking were critical factors in lowering the risk of early death due to genetic predispositions. So put those veggies on your shopping list and read more here. Another study recently published in JAMA Neurology found that a healthy lifestyle was associated with better cognitive functioning late in life even if, on post-mortem investigation, the person was found to have evidence of Alzheimer’s markers in their brains. In essence, the scientists working on this study believe that a healthy lifestyle (again, including such factors as physical activity, non-smoking, a healthy Mediterranean-type diet, and limited alcohol consumption) may provide you with a cognitive reserve to retain your abilities even if evidence of Alzheimer’s exists in your brain. As one of the researchers made clear, “Lifestyle changes provided the brain resilience against some of the most common causes of dementia.” So lace up your walking shoes, release your stress, and find out more here.