What does it take to live a long and healthy life? A 100-year-old man, Dr John Scharenberg, who has spent a lifetime studying health and wellness, shares seven key principles for longevity. These are not just theories but proven lifestyle habits that have helped many people avoid chronic diseases and stay active well into old age. Here is all we need to know about these life-changing principles that can help maintain good health for decades.

Avoid tobacco completely

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Tobacco has been linked to countless health issues, including lung cancer, heart disease, and premature aging. He said in a TED Talks that the 1964 Surgeon General’s report made it clear that smoking is dangerous, yet many still struggle to quit. The doctor points out that people who avoid smoking live longer and are at a significantly lower risk of developing diseases like Alzheimer’s and heart attacks. Simply put, staying away from tobacco is one of the best decisions for longevity.

Say no to alcohol

Alcohol consumption has long been debated, but new research shows that even small amounts can increase health risks. A large-scale study revealed that there is no truly “safe” level of alcohol. Even moderate drinking raises the risk of cancer, liver disease, and cardiovascular issues. While many believe a glass of wine is harmless, this doctor strongly advises cutting out alcohol altogether for better health and longevity.

Exercise every day

A sedentary lifestyle is one of the biggest risk factors for early death. Regular physical activity helps maintain heart health, strengthen muscles, and improve mental well-being. The doctor emphasizes that midlife (ages 40-70) is the most critical time to stay active. Those who exercise daily, regardless of their weight or health conditions, tend to outlive those who remain inactive. Walking, swimming, and strength training are all great ways to stay fit and add years to life.

Maintain a healthy weight

Obesity increases the risk of almost every major disease, including diabetes, heart disease, and cancer. However, the doctor explains that even those who are overweight can improve their health dramatically through regular exercise. He also highlights that many people overeat due to food addiction, which is similar to substance addiction. Identifying the root cause of overeating and making conscious dietary changes can significantly improve health and longevity.

Cut down on sugar

Excessive sugar consumption has been linked to obesity, diabetes, and even heart attacks. Many people unknowingly consume too much sugar, whether through processed foods, sweetened beverages, or even daily desserts. The doctor shares a case study of a patient whose cholesterol and triglycerides skyrocketed due to a nightly habit of eating large amounts of ice cream. Cutting back on sugar can lead to better heart health, balanced energy levels, and overall well-being.

Reduce meat consumption

A diet high in saturated fat, particularly from animal sources, can increase the risk of cardiovascular disease. While many are reluctant to give up meat, health organisations now recommend prioritising plant-based foods. The American Heart Association suggests reducing saturated fat intake, which effectively promotes a more plant-based diet. The doctor highlights that a vegetarian or plant-focused diet is scientifically proven to support longevity and lower disease risk.

Focus on preventive health

Prevention is better than cure. The doctor stresses that most chronic diseases, including heart attacks, strokes, and diabetes, can be prevented through lifestyle changes. Studies show that lifestyle modifications can lower heart attack risk, stroke risk and diabetes risk—without the need for medication. Organizations like the World Health Organization and the European Cardiology Society support these findings, yet many people wait for a diagnosis before making changes. Taking proactive steps today can prevent major health issues in the future.