Harvard-trained gut doctor shares 5 simple habits for longevity. 7,000 steps daily, morning sunlight and more

Overall well-being and longevity do not always stem from making drastic changes or quick fixes. In reality, they are the byproduct of consistent, everyday choices that support your body’s internal systems. If you start prioritising making subtle lifestyle adjustments, you can create a strong foundation that slows biological ageing, enhances daily vitality, and protects you against chronic diseases. Small, intentional and mindful lifestyle choices can make a big difference. Recently, Harvard-trained gut doctor Dr Saurabh Sethi shared 5 simple habits that we often overlook that can help with longevity.

Walking

As per Dr Sethi, walking supports heart health, improves blood sugar levels, uplifts mood, and aids in weight management. Walking 7000 steps daily is linked to a 47 per cent lower risk of premature death as compared with 2000 steps. ‘Walk more, sit less, move daily, says the health expert.

Morning sunlight

Morning daylight helps regulate your body clock, improves the sleep cycle, and helps with alertness. In a study of 109 office workers, it was seen that daily sunlight was linked to better sleep quality. ‘Get outside shortly after walking’, recommends Dr Sethi.

Meditation

Just a few minutes of mindfulness can help to manage stress. A review of 47 clinical trials found that meditation can mostly reduce anxiety and depression symptoms. Dr Sethi suggests starting with 5 minutes of daily meditation.

Fibre

Fibre supports gut health, blood sugar, heart health and regularity. As per science, a higher fibre intake is associated with a 15-30 per cent lower risk of premature death and several chronic diseases. Dr Sethi suggests aiming for 25-38 g of fibre daily, depending on age and sex.

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Flossing

Your oral health affects more than your smile, claims the Harvard-trained gut doctor. Poor gum health is linked to heart stroke and diabetes. A long-term observational study linked flossing with a 22 per cent lower risk of ischemic stroke. ‘Floss daily, protect your gums', says the doctor.