How lifestyle choices can reduce the risk of genetic conditions
Published 3:00 am Wednesday, October 22, 2025
Hereditary conditions such as Alzheimer’s, Parkinson’s, depression and anxiety impact a large number of citizens. Alzheimer’s affects approximately 1 in 9 people over the age of 65. Parkinson’s affects about 1 percent of people of 60. Roughly 10 to 20 percent of adults experience depression or anxiety at some point.
Mental and physical exercise can potentially prevent or reduce these conditions, Dr. Mark Gonzales, DeTar Medical Group family medicine physician, said.
“These illnesses aren’t purely genetic, but they have strong genetic risk factors that can be affected by activity,” Gonzales said.
Genetic Mental Conditions
Late-onset Alzheimer’s typically begins after age 65 while early-onset can begin in the 40s or 50s. Parkinson’s often begins around 60. Depression and anxiety appear most often in young adulthood when hereditary factors are involved.
The brain shrinks slightly as a person ages naturally, specifically in the hippocampus, key for memory, and the frontal lobes, involved in decision-making, Gonzales said. Aging leads to the brain’s slower processing speeds, mild memory lapses and reduced multitasking ability.
“Mental exercises act like workouts for the brain, strengthening neural connections and building up a cognitive reserve that essentially helps to buffer against aging or disease,” Gonzales said. “These exercises stimulate neuroplasticity, where the brain forms new pathways to compensate for lost cells.”
Loading …Community members can reduce brain aging and mental hereditary disorders by doing activities designed for enjoyment for 30 minutes each day. Puzzles like Sudoku and crosswords build problem-solving skills.
Learning a new language or instrument enhances memory and multitasking. Reading or discussing books supports critical thinking. Social games, such as chess or bridge, combine mental effort with healthy social interaction.
“For those with a family history of Alzheimer’s, combining this with physical activity gives the best results,” Gonzales said.
Genetic Physical Conditions
Common physical hereditary disorders include osteoporosis, cardiovascular diseases, type 2 diabetes, and osteoarthritis. Regular physical activity is beneficial in reducing the effects of these disorders.
“Weight-bearing exercises like walking or resistance training strengthens bones and reduces osteoporosis risk by 20 to 40 percent,” Gonzales said. “For heart disease and diabetes, aerobic exercise, [such as] brisk walking 150 minutes weekly, improves circulation and blood sugar control. Avoiding smoking, limiting alcohol and managing stress through mindfulness [helps to] reduce inflammation that exacerbates genetic risks.”
Gonzales recommends adopting a balanced diet rich in fruits, vegetables, whole grains and lean proteins. It’s important to exercise regularly, utilizing a mix of cardio, strength training and stretching.
Maintaining a healthy weight eases joint and metabolic strain. Gonzales recommends not smoking for any reason, limiting alcohol to moderate levels and getting seven to nine hours of sleep each night.
“Routine check-ups for blood pressure, cholesterol and bone density are wise,” Gonzales said. “These habits can offset genetic risks significantly. It’s important to emphasize that while genes make us more likely to get a disease, lifestyle is often what pushes us over the edge. These disorders are rarely 100 percent predetermined. Early intervention is key. Mental health support is vital too, as stress amplifies risks.”
Michael Milliorn is a news reporter for the Victoria Advocate. He can be reached at michael.milliorn@vicad.com.