A longer, healthier life doesn’t come from shortcuts but from building strong everyday habits, says Dr Tim Tiutan, a New York–based internal medicine physician who treats cancer patients. In a recent social media post, the board-certified doctor shared five practical steps that he believes can significantly improve overall wellbeing and longevity in 2026.
According to Dr Tim, these habits focus on strengthening both physical and mental health, forming a solid foundation for a better quality of life.
1. Prioritise sleep
Dr Tim stresses the importance of getting seven to eight hours of sleep every night. Research shows that consistent, quality sleep is linked to a lower risk of early mortality and better long-term health.
2. Nurture relationships
Spending time with family, friends and community plays a key role in emotional wellbeing. Strong social connections, he says, contribute to reduced stress and a healthier, more fulfilling life.
3. Eat clean and balanced meals
The physician advises cutting down on fast food, processed meats, sugary drinks and excessive alcohol. Instead, he recommends eating more fruits and vegetables to support overall health and disease prevention.
4. Keep moving regularly
Exercise and daily movement are essential for longevity. Dr Tim encourages starting small and gradually increasing activity levels. Studies have shown that regular physical activity can lower the risk of major diseases and reduce overall mortality by up to 35%.
5. Look after your mental health
Lastly, Dr Tim highlights the importance of self-care and mental wellbeing. He urges people to acknowledge anxiety or depression, talk openly about their struggles and seek professional help when needed.
By focusing on these five habits—sleep, relationships, nutrition, movement and mental health—Dr Tim believes people can set themselves up for a healthier and longer life in the year ahead.