Five ways to boost your life expectancy without spending a single penny – doctor’s key tip

Loose Women: Dr Hilary discusses how to live longer

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Wealth does correlate with health but a straight line cannot be drawn from how much money you earn to your health status. That’s because other factors are at play, such as education. Tweaking your lifestyle to boost your health is therefore accessible to everyone if you know how to do it.

In fact, there are simple lifestyle hacks that can contribute to longevity without spending a single penny.

It is rooted in various approaches that span across areas such as diet, exercise and sleep, according to doctor Emeka, Brand Ambassador of AI-based fitness and lifestyle coaching app Freeletics.

For starters, it is vital to make your exercise pattern regular, advised doctor Emeka.

“We know how important exercise and regular routines are,” she explained.

“So, if you’re exercising every day and reducing your chance of chronic disease by reducing your cholesterol, maintaining your blood sugars and improving your cardiovascular flow, this is going to improve your lifespan.”

She recommended at least 20 to 30 minutes of moderate exercise each day, five to six times a week.

“It all comes down to what we do and what we don’t do,” explained doctor Emeka.


NHS studies have shown that people who suffer from depression and anxiety can also have weakened immune systems and be at greater risk of illness.

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“So, keeping your mental health optimum is just as important as looking after your physical health in order to aid longevity,” notes doctor Emeka.

Sleep also confers longevity benefits, she said.

It is “key for the mind to recover and to give the brain the chance to repair each night”, explained doctor Emeka.

“This is why getting a good night’s sleep is one of the key ways for a longer life.”

According to doctor Emeka, it is advisable to sleep about seven to eight hours per night, however this does vary from person to person.


“What we eat and what we ingest is integral to how long we will live,” explained doctor Emeka.

She continued: “You should be very careful what you put into your mouth, fast food and sugary drinks as much as we crave them will essentially impact our lifespan.”

As doctor Emeka pointed out, various stats and studies have shown diets with red meats and processed foods are associated with cardiovascular disease.

“We also know that drinking sugary drinks and consuming food with a lot of refined sugars will give you a higher risk of developing diabetes which is a long-term chronic disease,” she warned.

Stay alert

Finally, another free tip to boost longevity is to make sure you’re recognising when you may have signs of chronic disease.

“I urge everyone over the age of 50 to be seeing the doctor at least once every year for a check up and for people under the age of 50 to see the doctor once every three years if fully healthy and with no chronic conditions present,” said doctor Emeka.

She continued: “If you have a current condition that you’re currently taking medication for it’s important that you see your doctor regularly for a medication review and to review how well you’re progressing.

“I also urge people in the UK not to hesitate to call 111 or get in touch with a medical professional like a GP if they have any health concerns or symptoms of what could be a chronic disease.”

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