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Are You In Control Of Your Health? Science Says Yes — Here's Why
For decades, the debate over nature versus nurture has shaped how we think about health and longevity. Are we simply a product of our genes, or do lifestyle and environment play a bigger role in determining how long we live?
A study from Oxford Population Health1, published in Nature Medicine, has delivered a compelling answer: When it comes to aging and disease, our environment and lifestyle have a significantly greater impact than our genes.
By analyzing nearly half a million participants from the UK Biobank, researchers found that environmental factors account for 17% of the variation in mortality risk, while genetic predisposition explains less than 2%.
These findings challenge the idea that our health is largely predetermined by DNA, instead emphasizing the power of our daily habits, environmental conditions, and early-life exposures.
Lifestyle holds more power than your genes
The study identified 25 key environmental factors that influence aging and premature death, many of which are within our control. Among the strongest predictors of longevity were smoking, physical activity, socioeconomic status, and living conditions.
Here's how they stack up:
- Smoking was linked to 21 diseases, including heart disease, lung disease, and various cancers.
- Socioeconomic factors—such as income, homeownership, and employment—were associated with 19 diseases, highlighting the role of financial security in long-term health.
- Physical activity was connected to 17 diseases, reinforcing its importance for healthy aging.
- Early-life exposures, like body weight at age 10 and maternal smoking, had long-term effects on aging and mortality risk, sometimes influencing health outcomes 30–80 years later.
While genes play a significant role in certain diseases, lifestyle choices and environmental conditions have a much larger impact on lung, heart, and liver diseases—which are among the leading causes of death worldwide.
The science of aging: A new "clock" for measuring health
To better understand aging, researchers developed a novel "aging clock" that measures biological aging through blood protein levels. This method allowed them to track how different environmental exposures accelerate or slow aging.
Notably, this aging clock revealed that early-life stressors and long-term exposures to unhealthy environments can speed up biological aging. However, it also underscores the potential for intervention—changing your environment and lifestyle at any age can slow down aging and reduce disease risk.
Your health is in your hands
The choices you make today are actively shaping your health decades from now. This study reinforces a powerful truth: Your daily habits are one of the biggest predictors of how well you'll age and how long you'll live.
While genetics may set the foundation, it's the small, consistent actions—what you eat, how often you move, and how you manage stress—that help determine whether you'll thrive in later years or face chronic disease.
The takeaway
This research highlights a clear opportunity: We have the power to shape our health far more than we once believed. While we can't control our genetic code, we can control many aspects of our environment and lifestyle.
But it's not just about avoiding harmful habits—it's also about adopting protective ones. Nourishing your body with whole foods, getting enough sleep, and managing stress through mindfulness or social connection all contribute to a longer, healthier life. Even small shifts—like swapping processed foods for nutrient-dense meals, taking daily walks, or prioritizing sleep—can make a measurable difference.