Genetics versus Lifestyle - Which has a greater impact on your health?

Physical Activity

For adults, physical activity guidelines recommend engaging in at least 150 minutes of moderate-intensity exercise each week. This can include activities such as brisk walking, swimming, cycling, dancing, or participating in sports. Additionally, it's advised to incorporate at least two strength training sessions per week that target all major muscle groups.

Regular physical activity plays a crucial role in both preventing and managing chronic diseases. It significantly improves mood, reduces the risk of depression and anxiety, and enhances overall well-being.

Sleep

Decreased or irregular sleep can result in increased appetite, insulin resistance, reduced attention span, low mood, and decreased emotional regulation. Adults should aim for 7 to 9 hours of sleep each night and maintain a consistent sleep and wake schedule throughout the week, including weekends.

Avoidance of Risky Substances

Tobacco use and increased alcohol consumption are common behavioural risk factors linked to both physical and mental health conditions, and are key contributors to preventable deaths. Tobacco use includes cigarettes, shishas, cigars, roll-your-own tobacco and e-cigarettes, all of which are harmful with no safe level of exposure.  Smoking cessation support can be obtained through your health care provider.

Similarly, increased alcohol consumption is associated with significant risks, accounting for at least 31 health conditions.  The British Heart Foundation recommend limiting alcohol to 14 units per week, spread through the week and having alcohol free days.  One unit of alcohol is roughly equivalent to either half a pint of regular beer, half a small glass of wine or a single measure of spirits.  However, the World Health Organisation have stated: “when it comes to alcohol consumption, there is no safe amount that does not affect health.”  Therefore, minimising alcohol consumption well below the recommended limits is beneficial for everyone.

Stress Resilience

Although stress is often unavoidable, how we manage stress is crucial to the outcome of our physical and mental health.  Adopt stress management techniques to ensure optimal physical and mental health.  Spend time in nature, practice mindfulness through activities like yoga and breathing exercises, keep a gratitude journal, connect with others, and make time for the hobbies you enjoy.

Social connections

Humans have evolved with a fundamental need for social interactions, which strengthens our sense of belonging and acceptance.  The impact of loneliness and social isolation on health is comparable to other well established risk factors such as smoking and physical inactivity. 

Enhance social connections by scheduling time to connect with family, friends and neighbours.  Consider engaging in community-based activities, such as faith-based organisations, take up a class to learn something new or restart an old hobby.  These activities provide opportunities to connect with others who share your interests, fostering new relationships and strengthening social bonds.