Dr Saurabh Sethi, a 44-year-old Harvard- and Stanford-trained gastroenterologist and hepatologist, shared in his September 7 Instagram post six lessons he wishes he had known in his 20s, highlighting the role of diet, gut health, stress, sleep, muscle and healthy fats in supporting long-term health. (Also read: Young, fit and still at risk of a heart attack?Cardiologist Dr Naveen Bhamri explains warning signs and prevention tips ) Anti-ageing is often associated with skincare products, supplements and elaborate routines, but healthy ageing begins with everyday lifestyle choices.
Stress doesn’t only affect how you feel mentally. “Chronic stress can leave a mark all the way down to your chromosomes. Chronic stress has been associated with shorter telomeres, the protective caps on chromosomes that are studied as markers of cellular ageing. Adequate sleep supports several aspects of health, including metabolic function, immune health and brain function . He recommends aiming for seven to nine hours of sleep and maintaining consistent sleep and wake times. Dr Sethi emphasises, “Muscle is one of your best retirement accounts. Maintaining muscle mass as you age can support mobility, strength, metabolic health and independence. His recommendation is to strength train at least twice a week, with exercises such as squats, push-ups and resistance-band workouts. The larger message behind Dr Sethi’s advice is that healthy ageing is not something to start worrying about later in life. Building sustainable habits around nutrition, movement, sleep and stress management in your 20s can help support health as you get older.
It may also have an impact at the cellular level, according to Dr Sethi. “Sleep is one of the most underrated longevity tools you have,” says Dr Sethi.
