Want to live longer? Start by surprising your brain. Speaking at the India Today HealthWealth Summit, Dr. Navin Gnanasekaran, Head of Radiology at Apollo Hospitals and author of The 100 Year Blueprint, said longevity is about getting the basics right, not chasing expensive supplements or unproven treatments.
“If you want to live long, you should have the curiosity of a child,” he said.
Healthspan matters more than lifespan
During a discussion on whether humans could one day live to 200, Dr. Gnanasekaran shifted the focus to healthspan: the years we live in good health, with independence and quality of life. Living to 100 may become more achievable, he said, but the more important question is how healthy people will be between 60 and 90.
Life expectancy has roughly doubled over the past century thanks to modern medicine, vaccines and antibiotics. Living longer, however, is not the same as living well.
Surprise your brain
Years of repetitive routines can leave parts of the brain under-used. Learning a new language, picking up a musical instrument or even brushing your teeth with your non-dominant hand adds novelty and keeps the brain engaged. Dr. Gnanasekaran shared that he has recently started learning the saxophone himself.
For people short on time, he suggests starting small: a language app or an audiobook is enough to begin.
Muscle is the fountain of youth
Muscle health tops his list of longevity priorities. Strong muscles protect mobility and independence as we age. At the same time, he advises against pushing hard at the gym when the body is not rested, such as after poor sleep, a long flight or substance use.
He is a strong advocate of racket sports like badminton. Tracking a shuttlecock engages the eyes, brain and body together in a way that repetitive treadmill work cannot.
Know your deficiencies
Vitamin B12 deficiency is a particular concern for Indians, especially vegetarians, since B12 comes mainly from animal foods. He recommends checking B12 levels and supplementing under medical guidance when needed, and notes that high homocysteine levels are linked to blood vessel damage.
Iron and vitamin D may also need supplementation when tests show a deficiency, but he cautions against taking supplements indiscriminately.
Tests worth considering
For people tracking their health as they age, he suggests thyroid and liver function tests, a complete blood count and hearing assessments. For longevity specifically, he highlights fasting insulin as a useful marker that gives different information from HbA1c.
The best things in life are free
Dr. Gnanasekaran's central message is that longevity does not need extraordinary interventions. Regular cardio, learning new skills, nurturing friendships and staying curious, practised consistently, can help us not just live longer but live better.
Originally published in India Today.
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