6 Things You Need To Do For A Longer, Healthier Life

From gut health to mind and emotional well-being, these tips will help you optimise your body and mind for a more vibrant future.

Longevity is no longer just about adding years to your life; it’s about making those years healthy and fulfilling. Speaking to Qonversations in an interview, consultant aesthetic and plastic surgeon, Dr Ali Ghanem, revealed six easy steps we can all take, based on his “GHANEM” protocol. From gut health to mind and emotional well-being, these tips will help you optimise your body and mind for a more vibrant future.

1. Gut Health (G)

Make a conscious effort to eat at least five different plants every single day. According to the expert, “We have far more microbial cells in our body than our own cells,” and these tiny tenants can predict our health and even approximate our age to within a few years. By feeding them a varied plant-based diet, you’ll improve digestion, boost immunity and reduce inflammation.

2. Heart and Lung (H)

One of the most crucial yet simple habits to adopt is a brisk 30-minute walk. That’s somewhere between 5,000 and 10,000 steps, aiming for a heart rate zone that boosts cardiovascular fitness and burns fat. “If I am to prioritise one, it would definitely be the 30-minute brisk walk,” emphasises the surgeon, as it pays dividends for heart, lungs, muscles and even mental well-being.

3. Aesthetics and Skin (A)

It’s not vanity—skin health is a key indicator of overall wellness. Wear at least SPF 30 sunscreen daily, even on overcast days. This helps protect against harmful UV rays that accelerate skin ageing and increase your risk of skin cancers.

4. Neoplasm and Cancer Prevention (N)

Include one cruciferous vegetable—like broccoli, kale or cauliflower—among your five-a-day. These fibre-rich options have been associated with a lower incidence of certain cancers, helping shield you from one of humanity’s deadliest diseases.

5. Endocrine and Hormone Health (E)

Quality sleep is essential for hormone regulation, particularly cortisol (the stress hormone). Aim for 7–8 hours every night. Keeping a sleep journal might help identify patterns that disrupt your rest, ensuring balanced hormones and better resilience to daily stress.

6. Mind and Emotional Well-being (M)

Dedicate at least ten minutes a day to meditation. Much like going to the gym, you won’t see immediate results, but perseverance pays off. Over time, meditation calms the mind, reduces stress and fosters greater mental clarity.

By focusing on these six domains—gut, heart, aesthetics, neoplasm prevention, endocrine function and mind—you’ll be well on your way to a longer, healthier life. As Ali Ghanem explained, it doesn’t have to be complicated or expensive. Start small and be consistent, and you’ll soon reap the rewards.