Scientists studied over 13,000 Canadian adults to understand what helps people stay physically and mentally sharp as they get older. They found that your genes, education level, income, exercise habits, diet, and sleep all play important roles. Interestingly, these factors don’t work alone—they interact with each other. For example, eating a Mediterranean diet seemed to work differently depending on someone’s genetic makeup. The research suggests that to age well, you need a combination of good habits AND the right genetic foundation, but the good news is that lifestyle choices matter regardless of your genes.

The Quick Take

  • What they studied: How genes, money, education, exercise, diet, and sleep work together to determine whether people stay healthy and mentally sharp as they age
  • Who participated: Over 13,000 adults from Canada of various ages, backgrounds, and income levels who were part of a long-term aging study
  • Key finding: People with better education, higher income, more physical activity, and healthier eating patterns had better physical and mental health as they aged. Genes also mattered, but they worked together with lifestyle choices—meaning your habits can sometimes make up for genetic differences
  • What it means for you: You can’t change your genes, but you can improve your chances of aging well by staying active, eating healthy, getting good sleep, and pursuing education. These lifestyle changes may be especially important if you don’t have ‘good aging genes’

The Research Details

Researchers looked at information collected from over 13,000 Canadian adults at the start of a long-term study. They measured each person’s physical strength, mental sharpness, and overall capacity to function independently. They also collected information about each person’s genes (using a special genetic score), education level, income, how much they exercised, what they ate, how much they slept, and whether they smoked.

The scientists used statistical tools to figure out which factors were connected to better aging. They looked at each factor separately (like exercise alone, or diet alone) and also looked at how factors worked together (like whether exercise worked better for people with certain genes).

This approach is like looking at a recipe—they examined each ingredient individually, but also how ingredients combine to create the final dish.

Understanding how genes and lifestyle work together is important because it helps doctors and health experts give better advice. If we only looked at genes, we might think people are stuck with their fate. If we only looked at lifestyle, we might ignore important genetic differences. By studying both together, we get a more complete picture of what really helps people age well.

This study used data from a well-established Canadian research program that has been tracking people’s health for years, which makes it reliable. The large number of participants (over 13,000) means the findings are more likely to be accurate. However, this was an observational study, meaning researchers watched what happened rather than randomly assigning people to different groups, so we can’t be completely certain about cause-and-effect. The genetic analysis was sophisticated and properly adjusted for different ancestry backgrounds.

What the Results Show

The research found clear connections between lifestyle choices and healthy aging. People with more education and higher income had better physical and mental capacity. Those who exercised regularly and ate healthier diets (especially Mediterranean-style diets with lots of vegetables, fish, and olive oil) scored higher on measures of aging well.

Smoking was particularly harmful—both current and former smokers showed lower capacity compared to people who never smoked. Sleep duration also mattered: people who slept too little (less than 9 hours) or, for older adults, too much (more than 9 hours) had lower scores.

Genetic factors also played a role. People with genetic variations associated with better aging had higher scores. However, the most interesting finding was that genes and lifestyle didn’t work independently—they interacted. For younger adults, education seemed to matter more for people with certain genetic profiles. For older adults, sleep duration affected people with different genes differently.

The study identified specific gene-environment interactions: Mediterranean diet effectiveness varied by genetic type, education benefits were stronger in younger adults with certain genes, and sleep duration effects differed between younger and older adults based on genetic factors. These interactions suggest that personalized recommendations based on both genes and age might be more effective than one-size-fits-all advice.

Previous research has shown that genes, education, income, exercise, and diet all matter for healthy aging, but this is one of the first large studies to carefully examine how these factors work together. Earlier studies often looked at these factors separately. This research adds important nuance by showing that the same lifestyle choice might work differently for different people based on their genetic makeup.

This study looked at people at one point in time rather than following them over years, so we can’t be certain about cause-and-effect. The genetic score used was based on research from people of European ancestry, so results might not apply equally to all ethnic groups. The study couldn’t prove that lifestyle changes would improve aging—only that people with better lifestyles tended to age better. Additionally, the interactions found were relatively small, suggesting that while they exist, lifestyle factors still matter more than genetic interactions for most people.

The Bottom Line

Focus on modifiable lifestyle factors with high confidence: maintain regular physical activity, eat a Mediterranean-style diet rich in vegetables and healthy fats, get 7-9 hours of sleep nightly, avoid smoking, and pursue education and skill-building throughout life. These recommendations apply to virtually everyone regardless of genetic background, though the magnitude of benefit may vary. Consider consulting healthcare providers for personalized advice based on your individual health profile.

Everyone interested in aging well should pay attention to these findings, especially people in their 40s-60s when lifestyle choices have the most impact. People concerned about family history of aging-related problems should know that lifestyle can help offset genetic risks. However, people with specific medical conditions should consult their doctors before making major lifestyle changes.

Improvements in physical and mental capacity from lifestyle changes typically take weeks to months to become noticeable (better energy, improved mood, stronger muscles). Significant changes in overall aging capacity may take 1-2 years of consistent effort. The longer you maintain healthy habits, the greater the cumulative benefit.

Want to Apply This Research?

  • Track weekly physical activity minutes (goal: 150+ minutes), daily sleep duration (target: 7-9 hours), and daily servings of vegetables and healthy fats. Create a simple weekly scorecard showing adherence to Mediterranean diet principles.
  • Set a specific, achievable goal like ‘Add 30 minutes of walking 3 times per week’ or ‘Include fish in dinner twice weekly.’ Use the app to log these activities and receive reminders. Track sleep with your phone or wearable device and aim for consistency.
  • Review monthly trends in physical activity, sleep consistency, and diet quality. Every 3 months, reassess energy levels, mood, and physical function using simple self-rating scales. Share progress with a healthcare provider annually to adjust recommendations based on results.

This research provides observational evidence about factors associated with healthy aging but does not prove cause-and-effect relationships. Individual results vary based on genetics, health conditions, and other factors. Before making significant lifestyle changes, especially if you have existing health conditions, consult with your healthcare provider or a registered dietitian. This information is educational and should not replace professional medical advice. Genetic testing and personalized recommendations should be discussed with qualified healthcare professionals.