NYC doc shares 5 ways to live longer and healthier |
We have stepped into 2026, and this means New Year’s resolutions for many. From diet plans to fitness goals, most of us may have made plans to improve our health. In a video shared on Instagram, Dr. Tim Tiutan, a board-certified internal medicine physician based in New York City, who treats cancer patients, has shared 5 effective tips that will help you live a longer and healthier life. Take a look.
Get a good night’s sleep
First things first. Prioritize sleep. While many of us are planning to focus on health, most overlook the role of adequate sleep. Your best bet to stay healthy is to get adequate sleep. “Studies suggest that sleeping seven to eight hours is associated with improved mortality risk,” Dr Tiutan said. A 2025 study by Oregon Health & Science University researchers published in the journal SLEEP Advances found that insufficient sleep is associated with decreased life expectancy. So, the best way to lead a long and healthy life is to get adequate sleep.
Spend time with your loved ones
This might be one of the most overlooked habits towards a healthy life, but spending time with your family and friends is crucial. “Invest time in your family and friends and form a community,” the doctor said. Strong social bonds are linked to reduced stress, lower rates of depression, and even a longer lifespan. Two recent studies from the University of Eastern Finland show that social support plays an important role in health and well-being in later life. They found that older adults with social support lived two more years than those without it.
Focus on nutrition
Open social media, and you’re bombarded with thousands of videos of new food joints, dishes, and delicious treats that you may want to try. But guess what? Most of them may offer little nutritional value. Dr Tiutan has emphasized the importance of limiting fast food, processed meat, sugary drinks, and cocktails. Instead, eat more fruits and vegetables. You need nutritious food that powers you, not the ones that weigh you down.
Exercise
You don’t need flashy fitness regimes or expensive gym memberships. Fitness is beyond that. Exercise is the most powerful tool for longevity and overall health. Instead of jumping on intense workout, the doctor recommends starting small and gradually increasing the intensity and duration. Think brisk walking, cycling, swimming, or strength training. “Start small and work your way up,” he said.
Self love
While most of us pay a lot of attention to physical health, mental wellness takes a backseat. Dr Tiutan suggested starting with self-love. “Love yourself. It’s hard to follow through on any of the above if you can’t recognize that issues like depression or anxiety can inhibit your daily life. So here’s your reminder to talk openly about what you may be going through and consider therapy,” he said. Remember, mental health is equally important. These are simple habits that may help in the long run. They are not extreme regimes that offer immediate results, but are essential to keep you afloat for long periods of time. Over time, these healthy habits will help you to live a happy, healthy, and long life. Which one of these are you adding to your New Year’s resolution?Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen
