Even if your genetics put you at greater risk for early death, a healthy lifestyle can significantly help you combat that, according to a new study.

The lead author, Dr. Shifeng Wu, Dean of the School of Public Health at Zhejiang University School of Medicine in China, stated that this risk can be reduced by about 62% in individuals with a genetic predisposition.

Many studies have shown the relationship between a healthy lifestyle and longevity, while other studies confirmed the genetic component of longevity, but the report published on Monday in the BMJ Evidence Based Medicine found out how the two come together.

Dr. Aladdin Shadiab, Associate Professor of Public Health and Medicine at the University of California San Diego, who did not participate in the research, said that with data from over 350,000 people and information about their genes, education, socioeconomic status, and medical history, the study had a robust methodology.

Shadiab added that the sample consisted of individuals of European descent, so it is limited in the populations to which it can be applied.

The researchers gave each individual a polygenic risk score, which summarizes the presence of multiple genes found to influence human lifespan, according to the study. Participants in the study also received a score based on how closely they adhered to healthy lifestyle principles, and they were followed for an average of 13 years to see if their lifespan was short, average, or long.

The data showed that everyone, regardless of their genetic risks, was 78% more likely to die early if they had an unhealthy lifestyle.

Wu, who is also the Director of the National Institute for Data Science in Health and Medicine at Zhejiang, stated that individuals with a genetic risk for a shorter lifespan and an unhealthy lifestyle were twice as likely to die early compared to those who had no genetic risk and followed healthier lifestyles.

The data indicated that individuals with genetic risks could extend their lifespan by up to 5.5 years by adopting a healthy lifestyle.

Wu said, "Committing to a healthy lifestyle can significantly alleviate the reduction in lifespan for individuals with a genetic predisposition for a shorter life."

Factors That Made a Difference

The study was observational, meaning it could identify correlations but could not definitively say that behaviors were the direct cause of changes in average lifespan.

However, the researchers were able to identify four factors that were associated with the greatest impact on the risk of early death.

Wu stated, "The study identified an ideal combination of lifestyle that contains four lifestyle factors - current non-smoking, regular physical activity, sufficient sleep duration, and a healthy diet - which provided the best benefits for extending human lifespan."

The study defined sufficient sleep as seven to eight hours per night. Current physical activity guidelines for Americans recommend at least 150 minutes of moderate physical activity and two days of strength training per week for adults.

Moderate drinking in the United States is defined as up to two drinks per day for adult men and one drink per day for adult women, according to the Centers for Disease Control and Prevention.

Making Lifestyle Changes

Building a healthier lifestyle may seem like a daunting task, but manageable steps can help you achieve that.

There are helplines, apps, and support groups that can assist you in quitting smoking.

Committing to alcohol-free days or even challenges like Dry January or Sober October can help you reassess your relationship with alcohol and reset your habits around it, as journalist Rosamund Dean, author of "How Mindful Drinking Can Change Your Life," mentioned in a previous CNN article.

For a longer and healthier life, many studies have shown support for the Mediterranean diet, which focuses on plant-based cooking centered on fruits, vegetables, whole grains, beans, seeds, and olive oil. Red meat is used in moderation.

When it comes to getting enough sleep, if you can’t achieve those seven or eight hours, try establishing a sleep routine, getting out of bed when you can’t sleep, and keeping your bedroom cool, dark, and free from electronics.

If you’ve tried and failed to establish an exercise routine you can stick to, make it part of your daily routine, start slowly, and choose an activity you enjoy for your workout.