LIVING a long and healthy life is something many people desire, but achieving this goal often begins with the small choices we make every day. Healthy habits can improve physical fitness, strengthen the immune system, support mental well-being, and reduce the risk of developing chronic diseases.

“Although genetics and other factors influence how long we live, our lifestyle choices can significantly affect our overall health and quality of life,” said nutritionist Keisha Black. “By eating nutritious foods, exercising regularly, getting enough sleep, managing stress and maintaining positive relationships, we can improve our chances of living longer and having healthier lives.”

She said the key to longevity is not simply adding years to life, but also adding health, happiness and vitality to those years.

So: Eat a balanced and nutritious diet

“Eating a balanced diet is one of the most important habits for maintaining good health and promoting longevity,” Black said. “A nutritious diet provides the body with essential vitamins, minerals, protein, healthy fats and carbohydrates needed to function properly.”

Healthy eating habits include: * Eating plenty of fruits and vegetables. * Choosing whole grains such as oats, brown rice, and wholewheat bread.

* Including healthy protein sources such as fish, beans, eggs, and lean meats.

* Choosing healthy fats from foods such as nuts, seeds, avocado, and olive oil.

* Limiting highly processed foods, excess salt, added sugars and unhealthy fats.

Exercise regularly

Regular physical activity helps keep the heart, muscles, bones, and joints strong. “It can also improve mood, increase energy levels and reduce the risk of several chronic diseases,” Black said.

Ways to stay physically active include:

• Walking for at least 30 minutes most days.

• Swimming, cycling or dancing.

• Participating in sports or recreational activities.

• Performing strength training exercises at least twice a week.

• Taking the stairs instead of the elevator when practical.

“Adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days. Even small amounts of movement are beneficial for people who are currently inactive,” Black said.

Get enough quality sleep

“Sleep allows the body and mind to rest, recover, and prepare for the next day. Consistently getting enough sleep supports memory, concentration, immune function, and emotional well-being,” Black said.

Healthy sleep habits include:

• Getting approximately seven to nine hours of sleep each night for most adults.

• Going to bed and waking up at consistent times.

• Keeping the bedroom quiet, dark and comfortable.

• Limiting caffeine late in the day.

• Reducing screen use before bedtime if it interferes with sleep.

“Poor sleep over time is associated with a higher risk of health problems, including high blood pressure, obesity and diabetes,” Black said.

Drink enough water

Water is essential for digestion, circulation, temperature regulation, and the proper functioning of the body’s organs. Staying hydrated helps maintain energy levels and supports overall health.

Simple ways to stay hydrated include:

• Drinking water regularly throughout the day.

• Drinking extra fluids when exercising or spending time in hot weather.

• Eating water-rich foods such as watermelon, oranges, cucumbers and lettuce.

• Carrying a reusable water bottle when away from home.

Manage stress effectively

Long-term stress can affect sleep, mood, blood pressure, and other aspects of health. Learning to manage stress can improve emotional well-being and help people maintain healthier lifestyles.

Healthy stress-management techniques include:

• Practising deep breathing or meditation.

• Spending time outdoors in nature.

• Engaging in enjoyable hobbies.

• Listening to music or reading.

• Talking to a trusted friend, family member or counsellor.

• Making time for rest and relaxation.

Maintain strong social connections

Healthy relationships and meaningful social connections contribute to emotional wellbeing and may support a longer, healthier life. “Spending time with family, friends and community members can reduce feelings of loneliness and provide valuable emotional support,” Black said.

Ways to strengthen social connections include:

• Keeping in regular contact with loved ones.

• Participating in community activities.

• Joining a club, group or recreational programme.

• Offering help and support to others.

• Making time for meaningful conversations.

Avoid smoking and limit alcohol

Avoiding tobacco is one of the most important steps a person can take to protect their health. “Smoking increases the risk of lung cancer, heart disease, stroke and respiratory illnesses,” Black said. “ Exposure to second-hand smoke can also harm your health. Likewise, alcohol can contribute to liver disease, certain cancers, accidents and other health problems. In general, drinking less alcohol reduces alcohol-related health risks, and not drinking is a healthy option.”

Healthier choices include:

• Avoiding cigarettes and other tobacco products.

• Seeking support to stop smoking if needed.

• Avoiding second-hand smoke where possible.

• Limiting alcohol consumption or choosing not to drink.

• Finding healthy ways to socialise and relax without relying on tobacco or alcohol.

“While no lifestyle choice can guarantee a longer life, making healthier decisions consistently can reduce the risk of many diseases and help us remain active and independent for longer,” Black said.