Punjab Newsline, Health:
Longevity is not built by medicines, but by everyday healthy habits—the scientific formula for a longer life
The secret to a long and healthy life does not lie in any magical medicine or supplement, but in our daily habits. In today’s fast-paced lifestyle, the most important focus should be on improving cardio-metabolic health. This includes controlling blood pressure, blood sugar, bad cholesterol, abdominal fat, and inflammation in the body. According to health experts, managing these factors in time can significantly reduce the risk of heart disease, diabetes, and several other serious illnesses.
The first and most important habit is regular physical activity. Walking, running, or engaging in any form of exercise for 150 to 300 minutes per week improves heart and lung capacity. It also enhances insulin sensitivity, keeps blood pressure under control, and reduces mental stress. For those with limited time, small “movement snacks” can be very effective—such as a 10-minute walk after meals or three brisk 5-minute walks spread across the day.
According to a study published in The Lancet Public Health, walking around 7,000 steps daily can reduce the risk of death by nearly 47%. It also lowers the risk of heart disease, cancer, type-2 diabetes, dementia, and depression to a significant extent.
The second essential habit is maintaining muscle strength. After the age of 40, muscle loss begins naturally, which is why at least 60 minutes of strength training per week is recommended. Exercises such as chair squats, wall push-ups, and resistance band workouts help strengthen muscles, bones, and joints.
The third habit is following a whole-food dietary pattern on most days. Fill half your plate with vegetables, include adequate protein, moderate carbohydrates, and add curd or buttermilk. According to a study by the National Library of Medicine, following a Mediterranean diet reduces the risk of death from any cause by 23%.
The fourth and fifth habits focus on prioritizing protein and fiber intake. Protein helps preserve muscle mass, while fiber supports gut health and better blood sugar control. Including protein sources such as eggs, pulses, paneer, tofu, or yogurt in every meal, along with at least two fiber-rich foods daily, is considered a strong step toward a longer and healthier life.