19/06/2026 22:55 - Salud
Persona activa haciendo ejercicio al aire libre con reloj inteligente, ambiente natural y luminoso
Researchers from the Mount Sinai Cardiovascular Institute published a revolutionary study in the journal Nature that analyzed data from nearly 91,000 people. The results are compelling: sleeping well and exercising regularly can counteract even genetic risk factors.
The study focused on a phenomenon called clonal hematopoiesis, a mutation in white blood cells present in 25% of people over 70 years old and in 50% of those over 80. This mutation promotes atherosclerosis, the hardening of the arteries that can lead to heart disease.
It is a mutation in blood cells that accumulates with age. Although not everyone who has it develops cardiovascular problems, it does significantly increase the risk. The study demonstrated that a healthy lifestyle can neutralize this genetic risk.
Cameron McAlpine, one of the lead researchers, confirmed that maintaining healthy habits can counteract the effects of these genetic mutations. This means that it is never too late to start.
According to the Centers for Disease Control and Prevention (CDC), older adults should get between 7 and 8 hours of sleep per night. The Mount Sinai study shows that this rest, combined with physical activity, has a direct protective effect on the cardiovascular system.
Kevin Shah, from the MemorialCare Heart & Vascular Institute, highlighted that exercise helps maintain:
Recommendation: 150 minutes per week of moderate to intense activity.
The glymphatic system, discovered in 2012, is responsible for cleaning the brain during deep sleep, eliminating toxic proteins like beta-amyloid, which is linked to Alzheimer's.
A single night of insomnia alters brain function and prevents this cleansing.
The American Heart Association recommends a diet based on:
The study proves that we are not condemned by our genetics. Even people with mutations that predispose them to heart disease can significantly reduce their risk with lifestyle changes. Sleeping well, moving more, and eating healthy are accessible tools for everyone.
Previous studies had already linked lack of sleep with cognitive problems, but this research from Mount Sinai goes further by demonstrating that exercise and sleep act synergistically to combat the systemic inflammation that damages the cardiovascular system.
The work was made possible by analyzing data from nearly 91,000 participants, giving it remarkable statistical strength. The results were peer-reviewed and published in Nature, one of the world's most prestigious scientific journals.
Source: Mount Sinai Cardiovascular Institute, published in Nature, June 18, 2025.
Alfredo S. Quiroga
