3 Everyday Habits A GP Follows For Healthy Ageing And Longevity

If you want to live a longer, healthier life, some research suggests that tiny changes – like five minutes more sleep and two minutes more exercise a day – might make a difference.

That means that although getting at least seven hours of sleep, consistently hitting exercise targets, and eating a balanced diet most of the time is helpful, we don’t have to strive for absolute perfection.

In fact, speaking to HuffPost UK, Dr Asiya Maula, a GP and functional and lifestyle medicine specialist at The Health Suite, said she only follows three habits for healthy ageing and longevity. 

These are: 

1) Strength training and general exercise

“Building and maintaining muscle mass is so important, especially as we age,” Dr Maula said.

“I try to stick to at least two strength sessions a week, plus making sure I do some kind of daily movement each day, whether that be a brisk walk, some yoga or swimming.”

Strength training has been associated with up to four years of extra life and could help to prevent age-related muscle loss (sarcopenia). A lower muscle mass is linked to an increased risk of falls and possibly even a higher dementia risk.

2) Getting enough sleep

“Good quality sleep is fundamental to living a healthy life so I always try to prioritise getting at least seven hours each night,” the doctor added.

“That means sticking to a regular bedtime routine and turning off my phone at least an hour before bed each night.”

A paper suggested that following the 7-1 sleep rule, which involves “seven hours of sleep per night, anchored to a consistent bedtime and falling asleep within a one-hour window (half an hour on either side)”, may add four years to our lives.

Previous research has found that sleep consistency is a better indicator of mortality risk than sleep duration. 

3) Following a Mediterranean diet

“Finally, I like to stick to a Mediterranean diet that prioritises whole foods, healthy fats and lean protein,” the GP ended. 

“Numerous studies have linked a Mediterranean diet to a reduced risk of chronic disease and increased lifespan. It’s also not overly restrictive, so it doesn’t feel like a diet, but becomes a way of life instead.”

The he Mediterranean diet has been associated with an increased lifespan, better heart health, and even a decreased risk of developing type 2 diabetes.