A functional medicine and lifestyle specialist, Dr Asiya Maula, GP at The Health Suite, says small, consistent daily habits can dramatically improve longevity — not just how long you live, but how many years you live healthily.
“Most people focus on lifespan, but healthspan — the years you live without disease or frailty — is what really matters,” Dr Maula explains. “Genetics and supplements help, but daily habits are far more powerful.”
Her top five longevity habits:
- Keep blood sugar stable: Winter cravings for carbs can spike glucose, causing inflammation and faster cell ageing. Eat protein with every meal, walk after eating, and swap sugary snacks for slow-release carbs like oats, beans, and potatoes.
- Build and protect muscle: After 35, muscle loss accelerates, affecting metabolism, blood sugar, posture, and immunity. Two strength sessions per week plus daily movement make a “dramatic” difference.
- Prioritise sleep: Poor sleep increases inflammation, weight gain, and dementia risk. Aim for 7–9 hours nightly — “Sleep is when your brain cleans itself,” says Dr Maula.
- Reduce chronic stress: Stress hormones accelerate ageing. Techniques like breathwork, daylight exposure, phone boundaries, and evening wind-downs help your nervous system recover.
- Stay socially connected: Loneliness raises early death risk by 30%. Strong friendships, community, and purpose support longevity — “Connection is the heartbeat of a long life.”
“These habits aren’t extreme. They’re realistic, evidence-based changes that can genuinely add up to a decade of healthy life,” Dr Maula concludes.
Read the complete article in The Leader.