This year, several studies have been released that strongly support the importance of lifestyle medicine and the adoption of a whole food plant-based diet. The UK’s Dr Shireen Kassam recently published a detailed evaluation of them.

What appears below is an abbreviated summary of her work. For the full details of her review, check out this page on her website.

First, she cites the independent investigation of England’s NHS, led by Lord Darzi, which strongly emphasises prevention, surmising that while the NHS is “in critical condition,” its “vital signs are strong.”

A pressing concern highlighted in the report is the escalating burden of preventable chronic conditions, which heavily impact primary, secondary, and social health services.

The projected number of individuals living with chronic long-term conditions in the UK is set to rise to 18.2 million by 2040. In this context, lifestyle medicine appears to present viable solutions for improving health outcomes.

Lifestyle vs genetics

One of the notable studies of 2024 investigates how modifiable lifestyle factors can mitigate genetic predispositions. An analysis of 353,742 adults from the UK Biobank divided participants based on a polygenic risk score for lifespan into favourable, intermediate, and unfavourable groups.

A healthy lifestyle score was determined based on behaviors such as non-smoking, moderate alcohol consumption, regular exercise, maintaining a healthy body shape, adequate sleep, and a balanced diet, which prioritized fruits, vegetables, and whole grains.

The study followed participants for an average of 12.86 years, during which there were 24,239 deaths. The researchers found that higher genetic risk correlated with a 21% increased risk of death, independent of lifestyle choices.

However, individuals with unfavorable lifestyles faced a whopping 78% increase in the risk of death compared to those with favorable lifestyles. Importantly, those with an unfavorable lifestyle and a genetic propensity for a shorter lifespan had a 104% higher mortality rate; conversely, those with healthy habits could extend their life expectancy significantly—even with genetic disadvantages.

The authors summarized the implications optimistically, stating, “Adherence to healthy lifestyles could largely attenuate the genetic risk of shorter lifespan or premature death.” This study underscores the maxim: “Genetics load the gun, but lifestyle pulls the trigger.”

Interventions and longevity

Another critical study involving 276,132 veterans revealed a strong link between healthy lifestyle habits and reduced mortality rates. Participants who adhered to eight specific healthy habits significantly reduced their risk of death by 5% to 56%.

Lifestyle factors accounted for 64% of the mortality risk, with physical inactivity and unhealthy eating patterns being the most detrimental. Notably, individuals with all eight healthy lifestyle factors had a life expectancy at age 40 of 47 years, compared to just 25 years for those with none.

An observational study from Taiwan found similar results: adhering to five key healthy habits prolonged life expectancy by approximately seven years and reduced healthcare expenditure by 28%.

Cognitive decline and dementia

With Alzheimer’s disease representing the leading cause of death in the UK, lifestyle interventions could provide significant preventive measures. The Lancet Commission on Dementia previously estimated that lifestyle modifications could prevent 35% of dementia cases, a figure now increased to 45% with the addition of new risk factors, including high LDL cholesterol and visual loss. Dietary patterns, especially the Mediterranean and MIND diets, were highlighted as particularly beneficial.

The dementia-related studies reaffirm the critical role that lifestyle choices play throughout one’s life, with healthy habits lowering the risk of cognitive impairment regardless of genetic predisposition.

One significant multi-centre trial led by Dr Dean Ornish, aimed at individuals with mild cognitive impairment (MCI) or early-stage Alzheimer’s disease showed cognitive and functional improvements among participants undergoing a comprehensive lifestyle intervention.