Living longer is not just about adding years to your life; it is about adding life to those years. In a widely shared post, Hyderabad-based neurologist Dr Sudhir Kumar listed his top ten lifestyle habits and dietary preferences for reducing the risk of chronic diseases such as diabetes, heart disease, stroke and dementia, while boosting energy, focus and well-being with age.
His list covers a whole-food diet rich in vegetables, fruits, legumes, whole grains, nuts, seeds and lean meat; at least 150 minutes of moderate exercise a week plus strength training; seven to nine hours of sleep; avoiding tobacco and limiting alcohol; maintaining a healthy weight and waist circumference; managing stress through mindfulness or time in nature; cutting excess salt and added sugar; regular health screenings; daily sunlight and adequate vitamin D; and strong social ties, which he described as being as powerful as quitting smoking in reducing mortality risk. A bonus tip: keep the brain active with reading, puzzles or new skills.
The Indian Express asked Neha Cadabam, Senior Psychologist and Executive Director at Cadabam's Hospitals, which of these habits matters most for the brain, and how busy people can actually adopt them.
The habit that matters most for the brain
"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," Neha Cadabam told indianexpress.com. "From a psychological perspective, regular social engagement keeps the brain active, encourages emotional expression, and provides a buffer against chronic stress."
When people converse, solve problems together or share emotional experiences, multiple areas of the brain are activated at once. "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," she explained.
Making the habits work for urban professionals
For working adults, the key is to integrate these habits into existing routines rather than treating them as extra tasks. Physical activity does not always require the gym: walking during calls, taking the stairs or short guided home workouts are just as effective when done consistently. Meal planning becomes manageable through small steps such as prepping ingredients in advance, simple recipes or batch-cooking for a few days.
"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," she said.
How loneliness affects the body
Loneliness, she explained, is not just an emotional experience. It activates the body's physiological stress response and the release of hormones such as cortisol. Over time, elevated stress hormones contribute to inflammation, weakened immunity, poor heart health and disrupted sleep. People who feel isolated are also less likely to exercise, eat well or keep up with routine check-ups.
Meaningful relationships, on the other hand, 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.
Support at Cadabam's Hospitals
Chronic stress, loneliness, poor sleep and low mood are treatable, and addressing them early protects both mental and physical health. Cadabam's Hospitals offers counselling and integrated care for stress, depression and dementia, with a team that helps you build the habits and connections that keep the mind well. If you or someone you love is struggling, we are here to help.