Looking through your family photos, you can recognize some of the traits that run in your family. These can be things like blue eyes or dimples -- or things you can’t see, like a greater chance of diabetes, stroke, or certain cancers. But while you can’t change your eye color or hide those dimples, you can take steps to understand your unique risks and protect your health.
Nature and Nurture
“Despite all the hype about your genetics, only about 10% of chronic diseases are caused by the genes you inherit from your parents,” says William Li, MD, medical director of the Angiogenesis Foundation in Cambridge, MA. Other factors, like your diet, exercise habits, and other lifestyle choices, may be even more important.
Research suggests most diseases are triggered by the interaction between your genes and your environment. This may explain why one person with a family history of a certain disease may develop it while someone else doesn’t.
Experts no longer question whether it’s about nature vs. nurture. “Our health is definitely influenced by both nature and nurture,” says David Ward, MD, a family medicine doctor with Kaiser Permanente in Spokane, WA.
Your Family History
Certain things are influenced by your genes.
“Body mass and composition is often inherited,” Li says. If there’s a certain body type that runs in your family, you may have it too. Similarly, if your family members have allergies or asthmas, you’re more likely to get them.
“Most of us have at least one chronic disease in our family history, such as cancer, diabetes, or heart disease. If you have cancer in your family, you will want to stay on top of regular screenings. ”David Ward, MD
Genes also play a role with certain chronic diseases, like cancer and diabetes. Some, like heart disease, seem to have a very strong link. If heart disease runs in your family, your risk may be double.
Genes are often linked to health conditions, including:
Allergies
Asthma
Some cancers
Diabetes
Heart disease
Heart attack
Osteoporosis
Some forms of dementia
Stroke
Even if you don’t have a family history of these diseases, your genes may increase your risk.
For example, if you’re Black or Hispanic, you have a greater chance of having high blood pressure, high cholesterol, and stroke.
Stay Up to Date on Screenings
It’s important to know your family’s health history. “The knowledge you gain from your family history can help you take better care of your personal health,” Ward says.
If certain conditions run in your family, your doctor will recommend screenings to keep an eye on things. Screenings can catch serious problems early, when they’re easier to treat.
“Most of us have at least one chronic disease in our family history, such as cancer, diabetes, or heart disease,” Ward says. “If you have cancer in your family, you will want to stay on top of regular screenings.”
If heart problems run in your family, your doctor may recommend screenings for blood pressure, cholesterol levels, and type 2 diabetes. They may also recommend comprehensive cardiovascular screenings.
You may start screenings earlier than usual. For example, if you have a family history of breast cancer or prostate cancer, you may get screened earlier than the usual recommended age.
Your doctor may also suggest steps to lower your risk of developing a disease. For example, if type 2 diabetes runs in your family, you may need to watch your blood sugar. “They might advise you to limit sugary foods and stay active,” Ward says. They may also recommend medication.
Making Good Lifestyle Choices
Even if a medical condition or disease runs in your family, you can take steps to prevent it.
Most research tells us that while our inherited traits play a significant role, the bigger factors on our health are our environment and our behavioral choices,” Ward says.
To lower your risk of problems, try to make healthy lifestyle choices.
Be active. Regular exercise strengthens your body’s health defenses. It doesn’t matter which exercise you choose. What’s important is that you do it regularly and put in a good effort.
Go for a walk. Play a sport like pickleball. Take a gym class. Swim. Work out with a YouTube video. The choice is yours.
Aim for at least 30 minutes a day.
Eat well. Make healthy choices. “Focus on plant-based, whole foods as the core of your meal,” says Li. Eat more fruits and vegetables, beans, lentils, nuts, and seeds. Stick with healthy oils like extra-virgin olive oil. Choose whole grains like quinoa, brown rice, and steel-cut oats.
Limit ultra-processed foods like breakfast cereals, chips, cookies, soda, and white bread, which may cause chronic inflammation and lead to heart disease, diabetes, or cancer.
Lose weight. If you’re overweight, you can lower your risk of problems by losing a few pounds. Even a small loss can make a difference.
Manage stress. If you have a lot of stress, it increases your risk of heart problems and mental health conditions like anxiety and depression. Taking steps to lower your stress may lower your risk.
“Life stress is impossible to avoid completely, but everyone has the ability to take time to calm down,” Li says. Try meditation or yoga. Get some exercise. Be social. Simple things like laughing and spending time with friends and family can lower your stress.
Sleep well. A good sleep routine can help you feel good and give your health a boost. If you have trouble sleeping, it may help to keep a consistent schedule. Go to sleep and wake up at the same time every day. Regular exercise can also help you sleep better. Set the stage for a better night’s sleep staying away from screens 2 hours before bed. Listen to calming music or read a book instead.
Stop smoking. Your risk of developing heart disease, cancer, stroke, and other diseases is higher if you smoke. You can lower your risk and lengthen your life by quitting.
Talk to your family. Get details on your family history at your next family gathering. Find out which major diseases your parents, grandparents, siblings, aunts, and uncles had. Find out how old they were when they first knew. Find out when they died and why. Then share this information with your doctor.
“While these steps are no guarantee you’ll avoid an inherited health problem, they will shore up your body’s health defenses that can stave off disease,” says Li.