Doctor Shares Five Habits to Boost Longevity and Health

Recent findings indicate that individuals in the United Kingdom can expect to live an average of 78.8 years for men and 82.8 years for women. As the population of centenarians continues to grow, Dr. Syed Nadeem Abbas from the Dr SNA Clinic has identified five essential habits that could increase the likelihood of reaching the age of 100.

Dr. Abbas emphasizes that adopting these simple practices can lead to a longer and healthier life. His recommendations focus on regular health checks, physical activity, nutrition, sleep, and joint care.

Regular Health Monitoring

To maintain optimal health, Dr. Abbas advises individuals to monitor their blood pressure weekly, aiming to keep it close to 120/80. Consulting a general practitioner about cholesterol levels, blood sugar, and kidney function is crucial. Patients should also record their weight and waist measurements at least once or twice a year. Staying current with screenings, such as bowel and breast exams, is equally important.

Dr. Abbas suggests taking prescribed medications as directed, avoiding smoking, and limiting alcohol consumption. He believes that these small, consistent actions can prevent more significant health problems in the future.

Incorporating Movement into Daily Life

Physical activity is a cornerstone of Dr. Abbas’s longevity strategy. He recommends walking for at least 30 minutes, five days a week, which can be broken into 10-minute segments if necessary. Incorporating hills or brisk intervals can enhance the benefits of these walks.

Strength training should also be a regular part of one’s routine, with Dr. Abbas suggesting activities such as chair stands and wall push-ups two to three times a week. Practicing balance, like standing on one leg or performing heel-to-toe walks, is vital for maintaining independence as one ages.

Setting a simple goal of achieving 7,000 to 8,000 steps daily can serve as a motivating target. Dr. Abbas states, “Mobility protects independence,” reinforcing the importance of staying active.

Nutrition for Longevity

Nutrition plays a significant role in the recommendations provided by Dr. Abbas. He advocates including protein in every meal, suggesting a portion size equivalent to a palm or fist—approximately 25–35 grams.

Meals should be built around minimally processed foods, incorporating colorful vegetables, fruits, and healthy fats, such as olive oil and nuts. Dr. Abbas encourages consuming fish at least twice weekly and staying hydrated throughout the day. Additionally, he advises maintaining sensible portion sizes and managing weight to alleviate joint strain.

Prioritizing Rest and Connection

Sleep is another critical factor for longevity. Dr. Abbas recommends aiming for seven to eight hours of rest each night, suggesting a consistent sleep schedule. To improve sleep quality, he proposes a 15-minute wind-down routine before bed, which could include light stretching or reading. Exposure to morning daylight and creating a cool, dark, and quiet bedroom environment can also aid restful sleep.

Dr. Abbas highlights the importance of social connections for mental well-being. Regular interaction with friends, family, and community members can lift mood and protect overall health. He states, “Connection keeps us going,” emphasizing that relationships are essential for longevity.

Addressing Joint Health

For those experiencing joint pain, Dr. Abbas suggests starting with physiotherapy-led exercises, supportive footwear, topical pain relief, and pacing activities. If pain persists, he advises discussing options with a healthcare provider, which may include targeted injections. For suitable patients, he recommends considering Fat-Derived Stem Cell Joint Therapy to enhance joint comfort and mobility if conservative approaches are insufficient.

Dr. Abbas urges individuals to consult qualified specialists to evaluate their suitability for advanced treatments and to understand the expected outcomes and costs. By following these five essential habits, individuals may significantly enhance their chances of living longer and healthier lives.