As winter sets in and daylight shrinks, doctors say many people unknowingly slip into habits that accelerate ageing – from blood-sugar spikes and muscle loss to poor sleep and chronic stress.
But new evidence shows that small, consistent daily rituals can dramatically slow the ageing process.
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Dr Asiya Maula, GP and functional & lifestyle medicine specialist at The Health Suite , says most people focus on lifespan – “how long you live” – but ignore healthspan: the number of years you live without disease, frailty or dependence.
“People think longevity is about genetics or expensive supplements,” she said. “But your daily habits are more powerful than anything you can buy. The right tweaks can genuinely add years of healthy life.”
Here are the five longevity habits Dr Asiya says make the biggest difference:
1. Keep blood sugar stable – especially in winter
Cold weather makes people crave carbs and comfort foods, but big glucose spikes speed up ageing.
“When your blood sugar rollercoasters all day, inflammation rises and cells age faster,” Dr Asiya explained. She recommends protein with every meal, walking after you eat, and swapping sugary snacks for slow-release carbs like oats, beans, lentils and potatoes.
2. Build – and protect – your muscle
After 35, muscle loss accelerates, raising the risk of diabetes, falls and frailty. “Muscle is your longevity organ,” she said. “It controls metabolism, blood sugar, posture and even immune function.”
Two strength sessions a week plus daily movement can make a “dramatic” difference.
3. Prioritise sleep like a prescription
Poor sleep drives weight gain, inflammation and dementia risk. “Sleep is when your brain cleans itself,” Dr Asiya said. “Seven to nine hours is non-negotiable if you want to age well.”
4. Reduce chronic stress
Stress hormones erode immune resilience and accelerate biological ageing.
Dr Asiya recommends breathwork, daylight exposure, boundaries with phones and evening wind-downs: “Your nervous system needs recovery the same way your muscles do.”
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5. Stay socially connected
Loneliness increases early death risk by 30%. “Strong friendships, community and purpose keep people alive longer than any medication,” she said. “Connection is the heartbeat of longevity.”
Dr Asiya added: “These aren’t extreme hacks. They’re realistic habits anyone can build. And the evidence is clear – stack them together, and you genuinely could add up to a decade to your healthy life.”
