Because you are more than your genes - shape your health!

Our hair colour is genetic, as is our shoe size – but what about our health? If our grandparents suffered from gout, will we suffer the same fate? Fortunately not. The latest twin studies show that genes only play a 20- 30% of the general state of health. The rest is in our own hands.

It is no surprise that a healthy lifestyle contributes to well-being and prevents numerous ailments. We still cannot ignore genetics - diseases such as cystic fibrosis or disabilities such as trisomy 21, for example, are entirely genetic. But our individual behavior has a major influence on many other dispositions. Recent studies with pairs of twins have provided valuable insights into this.

Although it is commonly said that "heart attacks run in our family", this is not necessarily the case. In fact, researchers estimate that we control up to 80% of our health through lifestyle and diet. For example, if you come from a family with a high prevalence of type 2 diabetes, this predisposition can be significantly reduced by a healthy lifestyle. Although genetics always provides a framework, it is not an all-powerful authority for all possible diseases.

Of course, we must not forget that environmental factors, individual possibilities and other factors also play a role. There is also an interaction between the activity of genes and external factors that has not yet been fully researched. What is certain is that a person's behavior can influence their gene expression and thus minimize the health risks associated with their genetic makeup. Therefore, estimates such as these are always only a rough estimate, and in reality, it is simply not possible to determine or predict every aspect yourself.

Genes vs. lifestyle – what can you do?

It makes the most sense to tackle several points at once. The different measures are interrelated and work best as a holistic concept (for example, it's not much use making sure you get a good night's sleep if you live on gummy bears and coffee during the day). Here are a few points that will help you set a healthy course for yourself, reduce your risk of chronic diseases and feel better and fitter all round:

Good decisions

Quitting smoking is one of the best decisions you can make for your health. So get rid of the cigarettes. You should also only drink alcohol in small quantities, as it has a number of negative effects on the brain and organs. Good sleep is very important - make your night's rest a high priority so that your body and mind can regenerate thoroughly. With these measures you can reduce a number of health risks, including cardiovascular disease, liver disease and lung disease.

Good nutrients

Fruit, vegetables, whole grains, lean protein and healthy fats: these are the five ingredients of a balanced diet. Valuable nutrients such as antioxidants, omega-3 fatty acids and phytochemicals can help combat age-related cell damage, inflammation and oxidative stress.

Good stress

Exercise is stressful? Maybe, but in a good way. Mild stress stimuli such as physical exertion, intermittent fasting or calorie restriction can activate the protective and repair mechanisms of our cells and thus contribute to their long-term health. Regular exercise reduces the risk of various types of cancer and diabetes and strengthens heart health.

Good relationships

We sense it intuitively: when we are firmly integrated into a group, be it a church community, a hobby team or a circle of friends, we simply feel happier. The effectiveness of social relationships on health has been well researched today. Not only do mental well-being and cognitive performance benefit - physical health is also positively influenced by meaningful relationships.

You don't have to win the genetic lottery with an extra jackpot to age healthily: you can influence a lot of things yourself with a healthy lifestyle. And it's not a problem if everything doesn't always work out perfectly. A piece of cake you happily enjoy won't throw you off track as long as you stick with it in the long term.

More on this:

Maximizing the value of twin studies in health and behaviour | Nature Human Behaviour