Living longer isn’t just about adding more candles to the birthday cake — it’s about adding quality to those extra years. That’s the message Dr Sudhir Kumar, a Hyderabad-based neurologist, is driving home in his latest post on X, where he shared 10 evidence-backed lifestyle habits and dietary choices that he says can significantly lower the risk of chronic illnesses like diabetes, heart disease, stroke, and dementia — and promote healthy longevity.

“These habits don’t just protect the body,” Dr Kumar notes. “They also improve focus, energy levels, and emotional well-being as you age.”

The Longevity Checklist

Dr Kumar’s “Top 10 Lifestyle Habits & Dietary Preferences that Reduce the Risk of Chronic Diseases and Promote Healthy Longevity,” shared on July 1, 2025, includes:

• A whole-food diet packed with vegetables, fruits, legumes, whole grains, nuts, seeds, and lean meats.
• Minimizing ultra-processed foods, red/processed meats, added sugars, and excess salt.
• At least 150 minutes of moderate physical activity per week, along with muscle-strengthening routines.
• Prioritizing 7–9 hours of sleep each night.
• Avoiding tobacco and limiting alcohol intake.
• Maintaining a healthy weight and waist circumference.
• Managing stress via mindfulness or spending time in nature.
• Getting regular health checkups to detect hypertension, diabetes, or cancer early.
• Daily sunlight exposure and ensuring adequate vitamin D levels.
• Keeping the brain active through puzzles, reading, or learning new skills.

Why Social Connection Stands Out

Among the ten suggestions, which is most impactful when it comes to brain health and aging?

According to Neha Cadabam, senior psychologist and executive director at Cadabams Hospitals, who spoke to the Indian Express, “Maintaining meaningful social connections stands out as one of the most powerful factors in delaying cognitive decline.”

Cadabam explained that regular social interaction stimulates multiple brain regions, helping preserve memory, attention span, and executive function.

She added, “Social connection also provides emotional outlets and a buffer against chronic stress — both of which reduce the risk of anxiety, depression, and faster cognitive deterioration.”

Making It Work in a Busy Urban Life

While the list may seem daunting for urban working adults juggling packed schedules, Cadabam says the key is integration, not overhaul. “Think of ways to weave habits into your day. Take calls while walking, use the stairs, or do a 15-minute stretch session before bed,” she suggests.

Meal planning too, she says, needn’t be complex. Simple changes like prepping ingredients in advance or batch cooking can go a long way. Sleep, often compromised in high-performing urban cultures, must be protected. “Start a wind-down routine, reduce screen exposure before bed, and respect your sleep time. It’s essential for long-term mental clarity,” Cadabam says.

Loneliness: As Harmful As Smoking?

Dr Kumar’s post also warned about the physical dangers of loneliness — linking it to a mortality risk comparable to smoking or obesity.

Cadabam agrees, noting that loneliness is more than just a feeling. “It activates stress pathways in the brain, increasing cortisol levels, which over time can lead to inflammation, weakened immunity, poor cardiovascular health, and disturbed sleep.”

Isolated individuals are also less likely to maintain health-supporting habits such as regular exercise, balanced nutrition, and preventive medical care. In contrast, those with strong social ties tend to feel supported, have better emotional regulation, and find greater purpose — all critical for health and longevity.

When it comes to your heart, diet plays a crucial role. What you eat directly affects your heart health, helping it function better and reducing the risk of disease. Heart-healthy eating focuses on including nutrient-rich foods while cutting back on items that can harm your heart, such as foods high in saturated fat, added sugar, or salt. For World Heart Day, we spoke with a dietician to understand which foods support a healthy heart and which ones are best limited.

Best Food To Eat For A Healthy Heart

A heart-friendly diet revolves around fresh, wholesome foods. We got in touch with Anshul Singh, Team Leader, Clinical Nutritionist,Artemis Hospitals who told us some of the most beneficial options include:

• Vegetables: Leafy greens like spinach, kale, collard greens, and cabbage, as well as broccoli and carrots.
• Fruits: Apples, bananas, oranges, pears, grapes, and prunes.
• Whole grains: Brown rice, whole-grain bread or tortillas, and plain oatmeal.
• Low-fat dairy: Milk, cheese, and yogurt with little or no fat.

Protein-rich foods:

• Fish rich in omega-3s such as salmon, tuna, and trout.
• Lean meats like skinless chicken, turkey, or pork tenderloin.
• Eggs.
• Plant-based proteins like tofu, legumes (lentils, chickpeas, kidney beans), nuts, and seeds.

Healthy fats: Foods rich in monounsaturated and polyunsaturated fats are excellent for the heart. These include:

• Oils such as olive, canola, corn, safflower, sunflower, and soybean oil.
• Nuts and seeds like almonds, walnuts, pine nuts, pumpkin, sesame, and flax.
• Avocados, salmon, trout, and nut butters.

Foods To Avoid For A Healthy Heart

To protect your heart, it’s important to reduce intake of salt, saturated fats, added sugars, and alcohol. Here’s how to manage these in everyday life, as per Anshul Singh, Team Leader, Clinical Nutritionist,Artemis Hospitals:

Limit Sodium:

• Check nutrition labels and choose products with lower sodium.
• Opt for fresh, frozen, or no-salt-added foods rather than pre-seasoned, marinated, or processed items.
• Cook at home when possible so you can control salt levels.
• Use herbs and spices instead of salt for flavor.

Cut Back on Saturated Fats:

• Choose lean, skinless meats.
• Switch to lower-fat dairy options.
• Use vegetable oils like olive or canola instead of butter, lard, or coconut and palm oils.

Reduce Added Sugars:

By focusing on nutrient-dense foods, balancing your intake of fats, and being mindful of salt and sugar, you can give your heart the care it needs. Small adjustments in your diet can go a long way in keeping your heart healthy, strong, and resilient.

Air pollution is one of the leading environmental threats to health, affecting millions of people worldwide. Tiny airborne particles, known as PM2.5, are released by vehicles, factories, and other sources, and can penetrate deep into the lungs, causing inflammation and oxidative stress. Recent research from the University of Leicester highlights a simple yet effective way to support lung health amid these environmental pressures: eating more fruit.

The study, which analyzed data from over 200,000 participants in the UK Biobank, found that women who consumed four or more portions of fruit daily had smaller reductions in lung function when exposed to PM2.5, compared with those who ate less fruit. The effect was attributed to the natural antioxidants and anti-inflammatory compounds in fruits, which can help counteract the harmful impact of air pollution.

How Fruit Helps Your Lungs

Sarah Sleet, chief executive of the charity Asthma + Lung UK, explained that a high-fruit diet can maintain lung function and may help protect against environmental pollutants. She also emphasized that unequal access to healthy foods remains a barrier, with economically disadvantaged communities and certain ethnic groups often experiencing higher exposure to pollution.

Fruits Available in Your Kitchen To Help Your LungsYou don’t need exotic or expensive superfoods, common fruits in your kitchen can provide lung-protective benefits. Some of the most effective include:

• Apples: High in fiber and vitamin C, apples can improve overall respiratory health.
• Oranges and Citrus Fruits: These fruits are loaded with antioxidants that fight inflammation in the lungs.
• Berries (Strawberries, Blueberries, Raspberries): Packed with flavonoids and polyphenols, berries help neutralize oxidative stress caused by pollutants.
• Bananas: Containing potassium and vitamin B6, bananas help maintain energy and lung function.
• Grapes: Rich in resveratrol and other antioxidants, grapes may offer protection against lung damage.

Who Benefits Most

Professor Sara De Matteis, chairwoman of the European Respiratory Society’s expert group on occupational and environmental health, noted that promoting fruit and plant-rich diets from an early age can contribute to better long-term lung health.

Adding fruit to your daily meals is an easy, accessible, and delicious way to support lung health. While it cannot fully eliminate the risks associated with air pollution, a diet rich in apples, berries, citrus fruits, bananas, and grapes can reduce the impact of pollutants and help maintain lung function. For the best results, pair a high-fruit diet with other healthy lifestyle habits, such as regular exercise, adequate hydration, and minimizing exposure to polluted environments.

Dr. Dominik Nischwitz, a dentist based in Germany, highlights on his Instagram that organ meats like liver are a nutrient-dense food, calling them "nature's multivitamin via real food," and suggests that eating organs was historically "prized & classed as a real luxury". His perspective aligns with how predators in the wild often prioritize organs like the brain, heart, and bone marrow over muscle meat.

A key reason for this prioritization is the immense concentration of nutrients in organs, which are essential for running "EVERY biochemical process in the human body especially your metabolism".

He has also posted on his Instagram @drdome1, comparing chicken liver with chicken breast. The post noted that chicken breast has 165cals per 100grams, while liver has 167cals per 100grams. However, the chicken breast has 0% vitamin A, 0% vitamin C, 1% folate, and 6% vitamin B12. Whereas, he noted that chicken liver has 267% vitamin A, 47% vitamin C, 144% folate, and 281% vitamin B12.

Chicken Liver's Vitamin Powerhouse

Chicken liver is significantly richer in numerous vitamins compared to chicken breast, offering a high percentage of the daily value (DV) for several B vitamins and Vitamin A.

Vitamin B12: Chicken liver has a massive amount of Vitamin B12, providing 675% more of the daily needs compared to chicken breast. Per 100 grams, chicken liver contains 16.58 μg of Vitamin B12, while chicken breast only has 0.37 μg.

Vitamin A: Chicken liver is an exceptional source of Vitamin A, containing 482 times more than chicken breast. Per 100 grams, chicken liver has 11,078 IU of Vitamin A, compared to 23 IU in chicken breast. This high content is necessary for various processes in the body, including those that regulate metabolism.

Other B Vitamins and Folate: The liver is loaded with all B vitamins. Specifically, per 100 grams, chicken liver has more Vitamin B2 (1.778 mg vs. 0.125 mg), Vitamin B5 (6.233 mg vs. 1.04 mg), and Folate (588 μg vs. 4 μg). These are crucial, for example, with B2 helping make FAD for fatty acid utilization, and B3 needed to make NAD+.

While chicken liver excels in these vitamins, the one exception is Vitamin B3, which chicken breast is richer in.

Essential Mineral Content

In addition to vitamins, chicken liver is a standout source of key minerals.

Iron: Chicken liver contains 8.99 mg of Iron per 100 grams, which is significantly more than chicken breast's 1.14 mg. This represents a 688.6% increase in Iron content for the liver.

Copper and Selenium: The liver is an excellent source of Copper. Chicken liver has 0.492 mg of Copper, substantially more than the 0.054 mg in chicken breast. It also contains more Selenium (54.6 μg vs. 26.2 μg). The presence of copper is important for how the body handles oxygen.

Zinc and Manganese: Compared to chicken breast, chicken liver is richer in Zinc and Manganese, showing a 147.2% and 1114.3% increase, respectively, in these minerals.

Fats and Cholesterol: Although chicken liver has more beneficial nutrients, it also contains more Cholesterol (345 mg per 100g) than chicken breast (91 mg per 100g).

Protein, Calorie, and Misconception Facts

While chicken breast is generally a better source of protein (33.44 g vs. 16.92 g per 100g), chicken liver is still considered a "VERY good source of protein" and is "VERY cost effective". Calorie content is very similar, with raw chicken liver at 119 kcal per 100g and cooked chicken breast at 187 kcal per 100g.

The notion that liver stores toxins is a "bogus claim." In a healthy animal, the liver's function is to transport and remove toxins from circulation, moving them to "less important and energetic tissue such as adipocytes (fat cells)". Historically, humans consumed the whole bird or animal, including the carcass for bone broth, indicating a shift in modern eating habits toward only muscle meat like chicken breast.