Lifestyle or Genes: Which Matters More?
If disease runs in your family health history, preventing that illness may seem like an uphill battle. But don’t lose hope! Cooper Clinic Preventive Medicine Physician
Kim Allen
, MD, discusses the lifestyle changes you can make to improve your health and wellness.
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The common phrase “you have good genes” often refers to the way an individual looks. But what does it really mean to have good or bad genes and what can be done to promote a good quality and quantity of life with both? Cooper Clinic Preventive Medicine Physician Kim H. Allen, MD , shares how implementing and monitoring a healthy lifestyle can improve your overall well-being, despite having genetic risks or when disease runs in your family.
What are good or bad genes?
You may have had someone compliment you on your good genes—maybe the color of your eyes or athletic abilities—but good genes go beyond your outward appearance. “When we say someone has good genes, we are referring to their health,” says Dr. Allen. “Their lab values are normal and they have a healthy family history without significant disease, putting them at a lower risk for disease processes.” Just because someone is slender and looks “healthy” does not mean they do not have a genetic predisposition for certain disease processes. Those who appear to be slender but do not exercise frequently and have an elevated tissue fat percentage relative to total body composition may also have an elevated fasting LDL cholesterol and a low HDL cholesterol, high fasting blood glucose or elevated blood pressure.
So what are poor or “bad” genes? Someone with poor genes may show the opposite markers of good health—lab values such as blood sugar or cholesterol may be elevated and health concerns such as coronary artery disease (CAD), cancer and diabetes may be in your family history. Common hereditary health conditions include:
- Heart disease : A main cause of death in American men and women—the two most common types are coronary artery disease and high blood pressure (hypertension). Read more about cardiovascular disease.
- Asthma : A lung disease causing episodes of breathlessness, wheezing, coughing and chest tightness. Symptoms can range from mild to severe.
- Diabetes : Chronic disease in which blood sugar levels are elevated or above normal. Type 1 and type 2 diabetes can be genetic but can also be caused by environmental factors. Read more about diabetes.
- Single gene disorders : More than 6,000 single gene disorders exist with a variety of symptoms. Single gene disorders occur when a mutation occurs in a single gene.
- Cancer : Many types of cancer including lung, skin and breast cancer are caused by the growth and spread of abnormal cells. Read more about preventing cancer.
Your genetic makeup does not fully determine if you will develop the same disease other family members have. While your family history puts you at a higher risk for developing the same condition, lifestyle factors and your environment may play a larger role.
Make healthy lifestyle changes
When disease runs in your family, it can be discouraging and you may have the mindset that you will also develop the same issues. Dr. Allen says making healthy lifestyle changes—such as Dr. Kenneth Cooper’s 8 Steps to Get Cooperized™ below—can reduce your risk for hereditary health concerns and improve your overall health and wellness.
- Maintain a healthy weight : A healthy weight can be measured by your body mass index (BMI). A normal BMI is 18.5-24.9; overweight 25-29.9; obese 30 or higher.
- Make healthy food choices most of the time : Eating healthy is about moderation—try to eat nutritious foods 80% of the time and enjoy your favorite treats 20% of the time. If you need new recipe ideas, try a healthy recipe from Cooper Clinic Nutrition.
- Exercise most days of the week: Participate in moderate physical activity a collective 30 minutes a day, five days a week. A professional fitness trainer can help you create an exercise routine based on your specific needs and help you avoid injury.
- Take the right supplements for you : Start with a good balanced diet then talk with your physician to see which supplements may be right for you.
- Do not use tobacco : All tobacco products, not just cigarettes, can threaten your health. It’s never too late to quit and these organizations offer personalized assistance.
- Control alcohol : Excessive alcohol can cause weight gain, damage your liver and heart and increase the risk of developing some types of cancer. Dr. Cooper always says, if you don’t drink, don’t start. There is no research to say that you should. But if you do enjoy alcohol, moderation is key. Men and women should have no more than one drink per day and keep in mind portion size.
- Manage stress: Stress is a part of life, but when stress becomes chronic it can affect your health physically and mentally. Stress relief will look different for everyone so find something that works for you. Get stress relief ideas.
- Get a regular, comprehensive physical exam: Improving your health starts with knowing your numbers—results from your blood work and other diagnostic tests. Receiving an annual physical exam as well as scheduling and completing appropriate screening tests will help you improve your overall health.
In addition to Dr. Cooper’s steps above, Dr. Allen stresses the importance of sleep, hydration and taking care of your mental health.
“Many individuals think as they age, they don’t need as much sleep and lack of sleep does not have a cumulative effect on them. However, inadequate sleep each night can interfere with your daily functions such as mood, appetite, energy and weight and can increase your risk factors,” says Dr. Allen. Sleep is the foundation to good health and should be prioritized.
Mental health also plays an integral role in your overall health and well-being. “Elevate your thinking,” says Dr. Allen. Just because cardiovascular disease or diabetes runs in your family, does not mean you are powerless against these disease processes. “We must take the opportunity to make healthy lifestyle changes and these changes can be difficult but if you adopt a can-do attitude, you can reduce your risk for developing the same conditions.” Dr. Allen also recommends mindful meditation and utilizing social or spiritual outlets to help connect with others and bring a sense of community to improve your mental health.
Know your family history
Ask your family about their health history and keep a log of it for you to reference when talking with your physician. “Remember, your family health history does not doom you, but it is important to know so you can take preventive measures,” says Dr. Allen. Make your health a priority by implementing healthy lifestyle changes such as the ones mentioned above and talk with your family about hereditary health conditions. Even with good genes it’s important to take preventive measures to improve your overall health and well-being.
For those who do not know their family health history, the most important thing you can do is have an annual physical and up-to-date screening examinations. Keep track of health conditions as they occur and schedule recommended screenings. Regular monitoring of your health through your blood work and other diagnostic tests helps establish your baseline of health and catch any concerns early. This will help you and your doctor determine the appropriate next steps.
For more information about Cooper Clinic preventive exams and other services, visit cooper-clinic.com or call 972.560.2667 .