A longevity expert recommends adding lean protein, like eggs, to your diet. (Picture credit: Shutterstock)
Longevity is not about living forever. It is about living well for as long as possible. Many people search for a magic formula, but the steps are clear and practical. Dr Farman Ali, surgeon at Tata Main Hospital, shared five habits that improve health as you grow older.
Longevity focuses on quality of life. A long life without strength or independence reduces happiness. You can be in your 60s, travel, exercise, eat well, and enjoy hobbies if you care for your body every day. Small daily actions matter.
- Focus on quality sleep
Aim for 7 to 8 hours of uninterrupted sleep every night. Sleep repairs the body, reduces inflammation, strengthens immunity, and slows ageing. Good sleep helps you wake fresh and think clearly. Build a stable sleep schedule and protect it. - Eat mindfully
Food affects how you age. Fill your plate with vegetables like spinach and broccoli, fruits like apples and berries, whole grains like oats and brown rice, and lean protein such as fish, eggs, or lentils. Limit sugar, salt, and processed food. Eat slowly and stop when you feel full. It supports digestion and keeps metabolism stable. - Stay physically active
Sitting all day harms the body. Move daily. Walk, stretch, and add light strength training for 30 minutes. These activities improve circulation, mood, and strength. Daily movement helps you stay mobile and independent in later years. - Manage stress in a healthy way
Busy routines create constant pressure. Chronic stress releases hormones that speed up ageing. Spend 10 minutes each day on calm breathing, meditation, or quiet reflection. It relaxes the mind and improves mental clarity. - Build meaningful social connections
Strong relationships improve happiness and support longevity. Spend time with friends and family. One target is 5 to 6 hours of social interaction weekly through calls, visits, or group activities. People who stay connected tend to stay healthier.
Healthy ageing starts with simple habits practiced every day. Eat well, rest well, stay active, manage stress, and care for your relationships.
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