By Dr. Shahrnaz Mashkoo, Mental Health Nurse Practitioner
Let’s start with a freeing truth: genes account for only 25% of your life expectancy. What about the rest? It is shaped by your daily behaviors for longevity—the simple decisions you make while brushing your teeth, going grocery shopping, or relaxing at night.
Almost 75% of our lifetime is influenced by the decisions we make every day—what we eat, how we exercise, how we sleep, and with whom we spend our time—and just 25% is controlled by genetics. By incorporating a few daily habits for longevity, you can significantly shift the balance toward a longer, healthier life.
Below is a warm, hands-on tutorial on integrating these health habits of long life into your daily practice, with a perspective from Dr. Shahrnaz Mashkoor’s holistic work at the Wellness Institute of Southern Nevada.
Table of contents
- Why Small Habits Yield Big Gains
- Habit #1: Eat a Nutrient-Dense, Plant-Forward Diet
- Habit #2: Move Your Body—Even Briefly
- Habit #3: Prioritize Quality, Consistent Sleep
- Habit #4: Cultivate Social and Emotional Well-Being
- Habit #5: Manage Stress with Holistic Support
- Integrating Habits into Your Day—A Sample Routine
- Bringing It Home: A Word from Dr. Mashkoor
- Conclusion
Why Small Habits Yield Big Gains
You don’t require an extreme makeover to live longer—healthy, simple habits to enhance energy and longevity build up over months and years. Epigenetic studies indicate that environment and behavior—food, activity, sleep, social connection—have a much larger influence on determining lifespan than genetics. Every healthy meal, brisk walk, night of restful sleep, and supportive conversation has beneficial ripple effects throughout your body.
Habit #1: Eat a Nutrient-Dense, Plant-Forward Diet
Focus on Whole, Anti-Aging Foods
A diet high in vegetables, fruits, whole grains, legumes, nuts, seeds, and healthy fats (fatty fish, olive oil) has been associated with as many as 8–13 additional years of life and reduced rates of heart disease, diabetes, and cognitive decline.
- Nuts Power Longevity: In a landmark study, eating ≥7 servings of nuts per week was linked to a 20% lower all-cause mortality rate compared to none.
- Plant-Food Variety: Populations with high plant-food intake report 12–15% lower risk of premature death.
- Turmeric & Antioxidants: Curcumin, in turmeric, fights inflammation and oxidative stress—key drivers of aging—though most human data remain preliminary.
Practical Tips
- Bulk up recipes with beans, lentils, and colorful vegetables.
- Snack on a handful of nuts (almonds, walnuts) five times a week.
- Spice it up: Add turmeric and black pepper to soups, stews, or smoothies.
Habit #2: Move Your Body—Even Briefly
The Power of Micro-Workouts
Instead of believing that you require one hour in the gym, taking 15 minutes of moderate to brisk walking or exercise daily is enough to prolong your life by 3 years and reduce mortality due to any cause by 14%. As little as 11 minutes of daily exercise minimizes cardiovascular risk by 17% and early mortality by 23%.
- Dose-Response: Each additional 15 min beyond the first yields another 4% lower mortality risk.
- Intensity Matters: Vigorous activity shows slightly greater gains than moderate, but consistency is key.
Easy Ways to Move More
- Morning Boost: 5 min of light yoga or marching in place before breakfast.
- Work Breaks: Stand up every hour for a 2-minute stretch or hallway walk.
- Weekend Fun: Choose a social sport or group class you enjoy.
Habit #3: Prioritize Quality, Consistent Sleep
The U-Shaped Sleep Curve
Both short (< 7 h) and long (> 9 h) sleep are associated with increased mortality—14% and 34% excess risk, respectively—compared to the ideal 7–8 h.
- Short Sleep Effects: Increases inflammation, disrupts insulin regulation, and weakens immunity.
- Long Sleep Red Flags: May signal underlying health issues or contribute to sedentary habits.
The Magic of Regularity
More than length, a regular sleep schedule—retiring and rising at the same times—reduces all-cause mortality and cardiometabolic risk.
Sleep-Boosting Habits
- Wind-Down Ritual: Dim lights, silence screens, and practice 5 min of mindful breathing before bed.
- Environment: Keep your bedroom cool, dark, and quiet.
- Sunlight Exposure: Get morning light and avoid bright screens 1 h before sleep.
Habit #4: Cultivate Social and Emotional Well-Being
Longevity in Connection
Close social connections are as important as diet and exercise: individuals with strong social networks have 50% greater chances of survival than socially isolated counterparts. On the other hand, loneliness and isolation increase mortality by 26–29%, comparable to smoking and obesity.
- Quality Over Quantity: Deep, positive relationships matter more than large circles.
- Active Exchange: Both giving and receiving support confer health benefits.
Building Bonds Daily
- Check-In Calls: Reach out to a friend or family member each day.
- Community Groups: Join a hobby group, volunteer, or attend local events.
- Shared Activities: Walk, cook, or practice a hobby together.
Habit #5: Manage Stress with Holistic Support
Stress as a Silent Killer
Chronic stress keeps your fight-or-flight system on, increasing blood pressure, compromising immunity, and stoking inflammation. In the long term, it heightens the risks of heart disease, diabetes, and mental illness.
Holistic Stress-Reduction
Dr. Mashkoor’s integrative model of psychiatry weaves together psychotherapy, genetic and high-tech lab evaluation, lifestyle guidance, and mind-body therapies (meditation, progressive muscle relaxation) to treat underlying causes and develop individualized plans for resilience.
Easy Stress Hacks
- Three Deep Breaths: Pause at your desk or in traffic to reset cortisol levels.
- Mind-Body Moments: Practice 2 min of guided imagery or gratitude journaling.
- Professional Partnership: Work one-on-one with Dr. Mashkoor to build a holistic treatment plan that honors your beliefs and priorities.
Integrating Habits into Your Day—A Sample Routine
| Time | Habit | Why It Works |
| Morning (7 AM) | 5 min stretch & mindful breathing | Boosts circulation, anchors intention |
| Breakfast | Nut-topped oatmeal + berries | Fiber, antioxidants, healthy fats |
| Midday | 5-minute walk & midday gratitude note | Lowers cortisol, reinforces positivity |
| Afternoon | Hydration & 2 min meditation | Brain reset reduces stress |
| Evening | Home-cooked Mediterranean plate | Balanced macros, plant emphasis |
| Pre-Bed (10 PM) | Wind-down: dim lights + journaling | Prepares mind & body for restorative sleep |
| Weekly | Social activity + therapy session | Strengthens connection & professional support |
Bringing It Home: A Word from Dr. Mashkoor
“At the Wellness Institute of Southern Nevada, I celebrate the entire spectrum—mind, body, and spirit—in every integrative plan. Small, incremental steps such as introducing nuts to your diet, squeezing in micro-workouts, and opting for genuine human connection aren’t tips—they’re avenues to becoming a more resilient, vibrant you.”
— Dr. Shahrnaz Mashkoor, PMHNP-BC, DNP
Conclusion
You hold the power to influence up to 75% of your lifespan through daily habits for longevity and daily habits for vitality. By embracing a balanced diet heavy on plant foods and nuts, moving your body—even briefly—each day, honoring consistent sleep, nurturing real connections, and managing stress holistically, you’re not just adding years to your life, but life to your years. And when the time is right for one-on-one guidance, Dr. Mashkoor and the Wellness Institute staff are there as your trusting, nonjudgmental supporters on this transforming journey. Reserve a consultation to design your unique longevity blueprint.