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Have you ever wondered what it takes to live a long, vibrant life? We often think it’s all about genes or fate, but here’s the truth: it’s the small, everyday choices we make that shape our destiny. I recently heard a podcast episode, about a 98-year-old woman who’s outliving her family, not because of luck, but because of her disciplined lifestyle. Her parents passed away in their 60s, her son in his 50s, yet she’s still going strong. Her secret? A set of simple, repeatable habits: Eat well, move daily, sleep soundly, and keep your mind at peace. Inspired by her story and backed by science, let’s dive into the steps to longevity that we can all adopt, right here in India, to live healthier and longer.
1. Eat on Time, Eat with Purpose
The lady in the story swears by eating her meals on a fixed schedule, often sticking to a simple, repetitive menu. In India, we’re blessed with a rich food culture—think dal, sabzi, roti, and rice. But the key is consistency and quality. Eating at the same time every day regulates your body’s internal clock, improves digestion, and keeps your metabolism humming.
What to do: Plan your meals like you plan your day. Have breakfast by 9 AM, lunch by 1 PM, and dinner by 7 PM. Keep it light at night—maybe a bowl of khichdi or a veggie soup.
Avoid ultra-processed foods: Say no to packaged snacks, sugary drinks, and instant noodles. These are loaded with preservatives and bad fats that harm your heart and gut. Instead, reach for fresh fruits, homemade curd, or a handful of roasted chana. Recently, Lalitha made "Paneer" (Cottage Cheese) at home. Boy it was delicious(even raw) with pepper sprinkled on top.
Indian twist: Incorporate traditional superfoods like turmeric, amla, or millets (ragi, jowar). A glass of haldi doodh before bed or a ragi dosa for breakfast can work wonders.
Science backs this up: Studies show that time-restricted eating and avoiding processed foods reduce the risk of diabetes and heart disease, which are major concerns in India.
2. Move Your Body, Keep the Engine Running
The 98-year-old walks or moves for at least 30 minutes a day. It’s not about hitting the gym or running marathons—it’s about staying active. In India, where many of us lead busy lives, squeezing in movement can feel tough, but it’s non-negotiable for longevity.
What to do: Walk briskly in your colony park, climb stairs, or do a quick yoga session at home. Surya Namaskar is a fantastic full-body workout that takes just 15 minutes.
For the busy bees: If you’re stuck at a desk, take a 5-minute walk every hour. Even sweeping the floor or gardening counts!
Indian context: Join a local laughter club or dance to some Bollywood tunes. It’s fun, burns calories, and lifts your mood.
Research shows that 30 minutes of moderate activity daily lowers the risk of obesity, hypertension, and even depression. It keeps your joints flexible and your heart happy.
3. Sleep Like a Baby, Every Night
Seven hours of uninterrupted sleep, with no screens in the room—that’s the lady’s rule. In our fast-paced Indian households, sleep often takes a backseat to late-night Netflix or scrolling through Instagram. But sleep is when your body repairs itself, from your brain to your muscles.
What to do: Set a bedtime routine. Finish dinner by 7 PM, switch off screens by 8 PM, and aim to sleep by 10 PM. Keep your bedroom cool, dark and quiet. My routine- no screen after 6pm and Dinner at 6pm. Even Mobile phone is silent. Dear/ near people have Lalitha's #. ( I wake up 3am! so no compromise).
Indian hack: Sip a cup of warm milk with a pinch of nutmeg to relax. Or try a quick meditation session—focus on your breath for 5 minutes at a minimum.
Why it matters: Poor sleep is linked to stress, weight gain, and even Alzheimer’s. A good night’s rest boosts immunity and keeps you sharp. Good sleep also cleans up brain and helps let go past thoughts.
4. Clear Your Mind, Let Go of Worry
The old lady's mantra is to keep her mind unclogged and not sweat the small stuff. In India, where family pressures, work stress, and societal expectations can weigh us down, mental peace is a game-changer for longevity.
What to do: Practice mindfulness. Spend 10 minutes daily journaling your thoughts or simply sitting in silence. If you’re spiritual, chant a mantra or read a few verses. My Apple watch help me with this at 3am for a good 15 min (My Mood, Reflection and Breathing). I do my journal at 730pm, sitting in my bed.
Let go: You can’t control everything—traffic, your boss’s mood, or your neighbor’s loud music. Focus on what’s in your hands and let the rest slide.
Indian wisdom: Our culture teaches us “detachment” (vairagya). Apply it to stress—don’t let it stick to you like masala on a tawa.
Studies show that chronic stress raises cortisol levels, which can damage your heart and brain. A calm mind is a long-living mind.
5. Stay Connected, Build Your Tribe
Here’s an extra step the woman didn’t mention, but it’s crucial: social connections. India, we thrive on community—our families, neighbors, and chai-time chats. Loneliness is a silent killer, and staying connected keeps you young at heart.
What to do: Call up an old friend, visit your grandparents, or join a local hobby group. Even a quick chat with your sabziwala counts! (Social Wealth as Sahil Bloom calls it in his wonderful book, 5 types of Wealth).
Indian vibe: Host a small get-together for Diwali etc. Share stories, laugh, and bond over homemade laddoos or biryani.
Science says: Strong social ties reduce the risk of depression and dementia. They also make you happier, which is half the battle won.
6. Stay Curious, Keep Learning
Another bonus step: never stop learning. Whether it’s picking up a new skill, reading a book, or trying a new recipe, keeping your brain active is key to longevity. In India, where we value knowledge, this is a habit we can all embrace.
What to do: Learn to play a tabla, try a new pickle recipe, or watch a documentary on YouTube. Even solving a daily crossword keeps your brain sharp.
Indian context: Dive into our rich heritage—read about Ayurveda / Philosophy, learn a few Sanskrit shlokas, or explore regional folk tales. Take an online courses and complete at your own pace.
Why it works: Mental stimulation strengthens neural connections, lowering the risk of cognitive decline.
The Bottom Line: Small Steps, Big Results
The 98-year-old lady’s story teaches us that longevity isn’t about grand gestures or expensive supplements. It’s about mastering the basics: eating right, moving daily, sleeping well, staying calm, connecting with others, and keeping your mind active. These are things we can all do, whether you’re in a bustling Mumbai flat or a quiet village in Karnataka.
In India, we often say, “Jaisa khao ann, waisa hove mann” (As is the food you eat, so is your mind). Let’s extend that to our lifestyle. Take one small step today—maybe swap that cola for a nimbu pani or walk to the nearby temple. Over time, these habits will pave the way to a healthier, longer life.
So, folks what’s your first step going to be? Let’s commit to living long and strong, together!
Let me know.
Karthik.
13/5/25 9am.
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