Two main factors largely determine how long one lives — genes and lifestyle. The consensus of experts is that genes, although they probably dictate a person’s maximum lifespan, account for only 30 percent of a person’s actual lifespan, the other 70 percent is accounted for by his/her lifestyle.

Longevity runs in families. The brothers and sisters of a centenarian are four times more likely to live beyond the age of 90. Compared to the general population, you are more likely to live past 80 years if your parents are octogenarians. There is no doubt that the genes we inherit from our parents play a major role in determining our lifespan.

A person’s potential maximum lifespan is probably not encoded in a single gene. Instead, it is most likely determined by many genes acting in concert. Scientists have already identified some of the genes that indirectly influence health and life expectancy by affecting the way one reacts to stress, hormones and environmental factors.

In the future when scientists have completely unraveled the genetic basis of aging and longevity, drugs that can alter the concerned genes and delay the onset of age-related degenerative diseases will become available. Then, all humans will be on equal footing in so far as potential lifespan is concerned.

In the meantime, we have to accept the fact that most of us were not gifted with genes that will allow us to live beyond 100. Nevertheless, because our lifestyle determines 70 percent of our actual lifespan, there are things we can do to maximize what we’ve got. By living healthfully, we should all be able to live way past 65 and with a minimum of pain and disability.

Here are things you can do to extend your life to the limits allowed by your genes:

Maintain a desirable body weight or body mass index (BMI). BMI is computed by dividing a person’s weight (in kilograms) with the square of his/her height (in meters). For Filipinos, the normal BMI is 18.5-22.9.

If you have a normal BMI, maintain it, if you have an above normal one, you need to reduce to normal levels. Obesity increases one’s chances of developing type 2 diabetes mellitus, hypertension, high blood levels of cholesterol, gallbladder disease, sexual and reproductive problems, sleep apnea and respiratory problems, osteoarthritis and some cancers.

Do not smoke. Cigarette smoking is perhaps the worst habit humans have ever developed. It causes not only many forms of cancer but numerous cardiovascular and respiratory diseases as well.

Eat a healthy diet — low-salt, low-fat, high-fiber with a wide variety of fruits and vegetables.

Drink moderately. Better still, don’t drink at all. There is a very thin line that separates moderate from heavy drinking.

Exercise regularly. Experts recommend at least 30 minutes of moderately intense exercise five days a week. Exercise can come in a variety of ways — jogging, walking, swimming, dancing, doing household chores, etc.

Get enough sleep. There is no activity that enables the body to recuperate as much as a good night’s sleep.

Be socially active. People who keep in touch with friends and relatives are less susceptible to depression. They also tend to recover from illnesses faster.

Learn to handle stress. Leave your worries in the office. Start a hobby. Unwind by listening to music, taking a walk, etc.

Consult with your doctor regularly. Chronic diseases such as diabetes and hypertension will not cause complications if they are detected and treated early.

Address inquiries on health matters to Dr. Eduardo G. Gonzales, DLSU College of Medicine, Dasmariñas, Cavite 4114.