Living a longer and healthier life is a universal aspiration. While genetics and uncontrollable factors play a role, the choices we make daily significantly impact our overall well-being and life expectancy. By adopting a mindful approach and implementing positive habits, we can enhance our chances of living a longer and healthier life. On this page, we asked our team of nurses, doctors and physicians associates,  based on the current scientific evidence and their clinical experience , what are the top tips to leading a vibrant and fulfilling long life.

Maintaining a well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is crucial for nourishing your body with essential nutrients. Limiting processed foods, sugary beverages, and excessive sodium intake can help reduce the risk of chronic diseases like diabetes and hypertension and heart disease.

Maintain a healthy weight relative to your height has been repeatedly shown to have significant health gains. People who maintain a BMI between 18-25 have seen the most health benefits. 

Nurture meaningful relationships and maintain an active social life. Positive social connections have been linked to reduced stress, better mental health, and even increased longevity.

Chronic stress can negatively impact your health. Incorporate stress-reducing practices like meditation, yoga, deep breathing exercises, or spending time in nature to improve mental and emotional well-being

Although sun exposure is good for increasing your vitamin D levels and improving general bone health, it is important to protect your skin from harmful UV rays by using sunscreen, wearing protective clothing, and seeking shade when the sun is strongest.  Tanning is actually a sign of skin damage, it is the body's recognition and response to damaged skin cells.

Chronic and repeated tanning over time accelerates the ageing process leaving the skin more wrinkled and leathery. It also increases the risk of all forms of skin cancers.

Quit smoking and limit alcohol consumption to promote better lung and liver health. These lifestyle changes significantly reduce the risk of various diseases, including respiratory and liver-related conditions.

Prioritize quality sleep by aiming for 7-9 hours of restful sleep per night. Proper sleep allows your body to repair and rejuvenate, supporting optimal cognitive function and overall well-being.

Engagement in regular physical activity, such as brisk walking, jogging, swimming, or cycling, to boost cardiovascular health, strengthen muscles, maintain strong bones and improve flexibility. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week.

Living longer and healthier requires a commitment to making positive lifestyle choices. By incorporating a balanced diet, regular exercise, adequate sleep, stress management, and other healthy habits into your daily routine, you can improve your quality of life and increase your chances of enjoying a vibrant and fulfilling journey through the years. Remember, small changes can make a significant difference, and it's never too late to start embracing a healthier lifestyle. Here's to a happier, healthier, and longer life!