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A new study published in the BMJ Evidence Based Medicine journal reveals the power of a healthy lifestyle in combating genetic predispositions that may lead to early death. Lead author Dr. Xifeng Wu, from Zhejiang University School of Medicine in China, found that individuals with a genetic risk for a shorter lifespan could reduce that risk by about 62% through healthy lifestyle choices.

The study, which analyzed data from over 350,000 people of European ancestry, focused on the impact of both genetics and lifestyle factors on longevity. Researchers assigned each participant a polygenetic risk score, which reflects genes that influence lifespan, as well as a score based on their adherence to healthy lifestyle habits. Over a 13-year period, the study found that individuals, regardless of genetic risk, were 78% more likely to die early if they led an unhealthy lifestyle.

According to the research, those with both a genetic predisposition and unhealthy habits were twice as likely to die prematurely compared to those with healthier lifestyles. However, individuals with genetic risk could extend their lifespan by up to 5.5 years by adopting a healthy lifestyle.

The study identified four key lifestyle factors—no smoking, regular physical activity, adequate sleep, and a healthy diet—that had the most significant impact on reducing the risk of early death. Adequate sleep was defined as seven to eight hours per night, while the Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate physical activity per week.

For those looking to make lifestyle changes, there are resources available, such as support groups and hotlines to help quit smoking. Additionally, challenges like Dry January or Sober October can help reassess alcohol consumption habits. The Mediterranean diet, which focuses on plant-based cooking and healthy fats, has also shown benefits for longevity.

Incorporating these healthy habits into daily routines can lead to a longer and healthier life. To stay up to date on the latest news and wellness tips, sign up for CNN’s Life, But Better newsletter for information and tools designed to improve overall well-being.