What lifestyle changes would improve your health slowly but silently over a period of time?
Avoid a sedentary lifestyle stay active whenever possible. Limit screen time, maintain good posture, eat regularly, and avoid smoking, excess alcohol, and isolation. Care for your mental health. Small changes now can prevent chronic illness and burnout later
Why diet, exercise and sleep are so strongly emphasised in preventive health care?
These are universal, low cost and foundational. They have a direct impact on your heart health, immunity, mental balance and longevity. They also reduce the risk of obesity, depression, diabetes and hypertension. In a few this may also reduce the challenge of cancer, fatty liver and osteoporosis and osteoarthritis. These are the most common non-communicable diseases today.
In our Indian context, what should a healthy diet be?
We should think food as a medicine. A good Indian diet includes whole grains, millets, brown rice, colourful vegetables, legumes like chana and dal. Fruits and curds are recommended. Fats should be from healthy sources like nuts and seeds. We must reduce fried snacks, packaged food and sweet drinks. Maintain good hydration by drinking 2-3 litres of water daily
How many minutes should we walk daily?
Walking for at least 35 to 40 minutes is excellent. WHO recommends at least 150 minutes of moderate intensity exercise per week. Brisk walking, cycling, swimming or even dancing help improve cardiovascular health muscle tone and mental clarity. Strength training or weights twice a week is also recommended
for adults.
Why sleep is so important and how much is enough?
When you sleep you repair your body physically and mentally. We should have a good quality sleep for at least 7 hours. Please avoid watching television or cell phones or other electronic gadgets 1 hour before bedtime. Poor sleep leads to an increased risk of blood pressure, obesity, diabetes, mood disorders and memory issues.
How is mental health linked to lifestyle?
There is a deep connect. Lack of sleep, poor diet and inactivity can increase anxiety, depression and mood swings. Physical activity releases happy hormones, these are endorphins. Good food supports brain chemistry and proper rest improves mental balance.
How can we improve our health from today without being stressed out due to changes in our lifestyle?
Add a fruit or salad to your meals, sleep well, start sleeping 15 minutes earlier, walk after meals, drink more water, and stretch during work. Small steps, big health benefits over time.
How should my food plate be?
Half our plate should be vegetables. Use less salt and sugar. Avoid skipping breakfast. Stick to regular meal. times. Have plenty of water. Reduce intake of saturated fats.
Author: Dr Jay Deshmukh
Dr Jay Deshmukh is Chief Physician and Director, Sunflower Hospital, Nagpur Honorary Physician to Honorable Governor of Maharashtra and PondicherryCentral. Dr Jay Deshmukh is an M.B.B.S., M.C.P.S., F.C.P.S., M.N.A.M.S., MD From Internal Medicine – Bombay and New Delhi.
