Living longer isn’t just about adding years to your life; it’s about adding life to those years. According to Dr Sudhir Kumar, a Hyderabad-based neurologist, adopting key lifestyle habits can significantly reduce your risk of chronic diseases like diabetes, heart disease, stroke, and dementia, while also boosting energy, focus, and well-being as you age.

In a recent post on X, Dr Kumar shared his “Top 10 Lifestyle Habits & Dietary Preferences that Reduce the Risk of Chronic Diseases and Promote Healthy Longevity.” These include eating a whole-food diet rich in vegetables, fruits, legumes, whole grains, nuts, seeds, and lean meat; exercising regularly (at least 150 minutes of moderate activity per week plus muscle strengthening); and sleeping 7-9 hours a night. He also recommends avoiding tobacco and limiting alcohol, maintaining a healthy weight and waist circumference, managing stress through mindfulness or time in nature, and cutting back on excess salt and added sugar.

Dr Kumar highlights the importance of regular health screenings for early detection of conditions like hypertension, diabetes, and cancer. He also stresses the value of strong social ties, as powerful as quitting smoking in reducing mortality risk, and encourages daily sunlight exposure and adequate vitamin D. A bonus tip: Keep your brain active with reading, puzzles or learning new skills to lower dementia risk.

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So, among the ten habits listed by Dr Kumar, which one has the most significant impact on delaying cognitive decline and why?

Neha Cadabam, senior psychologist and executive director at Cadabams Hospitals, tells indianexpress.com, “While all ten habits are valuable for overall health, maintaining meaningful social connections stands out as one of the most powerful factors in delaying cognitive decline. From a psychological perspective, regular social engagement keeps the brain active, encourages emotional expression, and provides a buffer against chronic stress.”

Top 10 Lifestyle Habits & Dietary Preferences that Reduce the Risk of Chronic Diseases and Promote Healthy Longevity 1. Healthy Diet

▶️ Include: vegetables, fruits, legumes, whole grains, nuts, seeds, lean meat.

▶️ Minimize: ultra-processed foods, red/processed meats, sugary… — Dr Sudhir Kumar MD DM (@hyderabaddoctor) July 1, 2025

When individuals engage in conversation, solve problems together, or even share emotional experiences, multiple areas of the brain are activated. “This kind of mental stimulation is essential for preserving memory, attention, and executive function over time. Social connection also reduces the risk of depression and anxiety, both of which are linked to faster cognitive deterioration,” notes Cadabam.

How can urban working adults realistically adopt these habits?

For urban professionals, Cadabam notes, the key is to integrate these habits into existing routines rather than viewing them as additional tasks. Physical activity, for example, does not always require gym time. Walking during calls, taking the stairs, or engaging in short guided home workouts can be just as effective when done consistently.

Meal planning becomes more manageable with small steps, such as prepping ingredients in advance, using simple recipes, or batch-cooking for a few days.

Cadabam states, “As for sleep, creating a regular wind-down routine is essential. Setting a consistent bedtime and limiting screen time before bed can help signal to the brain that it’s time to wind down. Importantly, adults must permit themselves to rest. In high-performance urban cultures, rest is often undervalued, but protecting sleep time is an investment in long-term mental clarity.”

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How exactly does poor social connection impact physical health and longevity?

Dr Kumar mentions that loneliness is linked to mortality risk, similar to smoking or obesity. According to Cadabam, loneliness is not just an emotional experience; it activates physiological stress responses in the body, which trigger the release of stress hormones like cortisol. Over time, elevated stress hormones can contribute to inflammation, weakened immune function, poor heart health, and disrupted sleep patterns.

In addition, individuals who feel isolated are less likely to engage in health-promoting behaviours such as regular exercise, balanced eating, or routine medical check-ups. Meaningful relationships offer emotional support, help regulate stress, and give a sense of belonging and purpose — all of which are essential for a long and healthy life.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.