NewsHealthHealthHere's what the ITV doctor said about living a long, healthy life14:39, 20 May 2026A doctor has shared his “five pillars of health” that could increase your lifespan. According to the expert, these lifestyle changes don’t require lots of money or time.‌In a video clip of his podcast No Appointment Necessary shared to Instagram, Doctor Amir Khan provided advice on how to live longer and healthier. Dr Amir, who is best known for his appearances on ITV, shared his tips for staying healthy for longer.‌His co-host Cherry Healey asked: “What can we actually do to increase our lifespan in a healthy way?” Dr Amir first acknowledged that a lot of wellness podcasts are only targeted to a certain demographic.‌These people “have all the time and all the money and all the space and all the freedom in the world to do all these things”, he said. “And that's not true for everyone, right?”Content cannot be displayed without consentHe then urged people to do the following:‌Stop smoking, cut back on alcohol and eat healthy foodMove moreGet good quality sleepReduce your stressStay socially connectedDr Amir said smoking is the worst thing we could do to ourselves. “It hardens your arteries so your blood pressure goes up,” he said.“We know no level of alcohol is safe, but if you are going to drink alcohol, try and drink it within those limits that are recommended. And then it goes to those things that people refer to as lifestyle choices.‌“It's the food you eat. It's how much you move your good quality sleep, your stress management, and positive social connection.“So I call them my five pillars to good health.” In the caption to the video, it added: “You don’t need perfection, money, or a wellness retreat to improve your health.Article continues below“Quit smoking, drink less, move more, sleep better, manage stress, and stay connected to people. The basics still matter most.”Choose Daily Mirror as a 'Preferred Source' on Google News for quick access to the news you value.‌Fitness And HealthGood HealthHealthy LifestyleHealthy eatingHealthy LifeHealth and LeisureHealthSmokingAmir KhanITVAlcohol