No superfoods or miracle diets—what nobody told you about how simple habits like chewing slowly and drinking water at the table can extend your life

In many situations, how we do things is essential for many aspects of life, but especially for longevity. Mohammed Enayat is a nutrition professional and founder of HUM2N in London. He explains that certain eating habits in our daily routine have a direct impact on sleep, metabolism, digestion, and mental health. Even the simplest details, such as staying well hydrated and taking care of your heart rate, are key to looking after your health. Read on to find out more about how to promote healthy aging.

Everything is more than diet and exercise

Most of us picture in our mind the image that living longer comes down to diet and exercise. Eat vegetables, not eating processed food, and stay active—that’s the usual advice. However, one longevity expert explains the way we eat matters just as much as what’s on the plate.

Dr. Mohammed Enayat, physician and founder of HUM2N, a London-based longevity clinic, underlines that everyday routines such as timing meals, chewing, and eating with others is reflected on digestion, sleep, and metabolic health. Here, we’ll look at the three priorities he recommends and the reasons behind them.

How to eat for longevity, according to profesionals

Enayat’s guidance highlits less on trendy superfoods and more on daily rituals that enhance the body’s natural rhythms. These practices can influence satiety, nutrient absorption, and recovery.

Stop eating right before bed

One of Enayat’s strongest suggestions is to prevent late-night meals. He suggests ending up dinner at least three hours before going to sleep. This timing gives the body space to use food as fuel at the same time it active instead of storing excess calories during repose.

Late eating also is important with deep sleep. By the time digestion is still going on, the body struggles to enter restorative phases of rest. Over time, poor sleep transform hormone regulation, energy balance, and even cardiovascular health. By modifying meal timing, you not only migliorate sleep quality but also decrease the likelihood of fat accumulation connected to nighttime eating.

Slow down and chew properly

Chewing could sound random, but it’s a phase many people rush through. The digestive process begings in the mouth, and breaking food down thoroughly allows enzymes to work more efficiently once it reaches the stomach. This helps nutrient absorption and makes digestion smoother overall.

Enayat underlines that drinking water during meals aids as well. Hydration softens food and supports the digestive tract, lowering the risk of overeating. Drinking a glass of water before eating may also decrease excessive hunger cues that lead to larger portions than the body really requires.

Share meals with others

In a culture of desk lunches and eating on the go, Enayat underlines the importance of eating with family or friends. Sitting at a table, engaging in conversation, and slowing down creates an environment that helps both digestion and mental health.

Eating socially tends to slow the pace of meals, which is essential the body recognize fullness cues in time to prevent overeating. Being seated after eating also is curcial for digestion, which can ease discomfort for people dealing with indigestion or acid reflux. Beyond physiology, shared meals support emotional connection and reduce the sense of isolation that normally undermines long-term health.

Other eating habits for longevity

Longevity isn’t only defined by what you eat but also by the way you eat. As Dr. Enayat points out, stablishing boundaries on meal timing, chewing with care, and sharing meals can be the key for digestion, sleep, and emotional health. These little rituals, practiced consistently, create lasting benefits for both your body and mind.