Expert Tips for a Healthier Lifestyle: Insights from Renowned Doctors

In today’s fast-paced world, maintaining a healthy lifestyle has become a challenge for many. In this article, we share tips from leading health professionals who provide practical strategies for enhancing your well-being.

Me Time for Heart Health

Dr. Vijay Natarajan, Director of Surgical Services at Bharati Hospital and Research Centre in Pune, emphasizes the importance of carving out personal time from a busy schedule. He dedicates an hour daily to activities like listening to music and reading. ‘I stay away from my cellphone during this time,’ he notes.

Tips for Heart Health:

Set a timer: Move for five minutes after every 30 minutes of inactivity.
Vitamin D Awareness: Low levels of Vitamin D affect overall health; many Indians are deficient.
Focus on mental health: Important for everyone, as neglect can lead to deteriorating conditions.
Cardiac Fitness: Always get a test clearance before starting rigorous fitness plans.
Create ‘Me Time: Dedicate at least one hour daily for personal activities and take a break from social media once a week.

Junk the Packet

Dr. R M Anjana, president of Madras Diabetes Research Foundation, plans to eliminate processed foods from her diet. ‘Anything that comes out of a packet is processed. Avoiding it is a challenge because we are surrounded by it,’ she admits.

Healthy Tips for Diabetics:

Increase Protein: Focus on protein while controlling carbohydrate intake.
Regular Exercise: Incorporate pranayama and keep an adaptable workout routine.
Regular Check-Ups: Diabetics should monitor their health every three to six months.
Nutrient-Dense Snacks: Opt for healthier snacks like fruits and nuts over high-fat options.
Right Testing: Oral Glucose Tolerance Test (OGTT) can be informative.

Treat Food as Science

Dr. Nancy Sahni, Head of Dietetics at PGIMER Chandigarh, believes in individualized nutrition. ‘Obesity is a major contributing factor to chronic diseases,’ she states.

Dietary Recommendations:

Meal Patterns: Aim for a balanced diet with less salt and processed foods.
Carbohydrate Intake: Healthy carbohydrates are essential and should not be omitted.
Limit Sodium, Increase Potassium: A diet low in sodium and rich in potassium is advisable.
Prioritize Proteins: Aim for 1.5 grams of protein per kg of body weight.
Millet Menu: Incorporate high-fiber millets like ragi and bajra into your meals.

Get a Lung Function Test

Dr. Nikhil Modi, Senior Consultant at Apollo Hospital Delhi, stresses lung health, particularly in polluted environments. ‘Everyone should prioritize lung health,’ he insists.

Lung Health Tips:

Physical Activity: Exercises like swimming and brisk walking enhance lung capacity.
Antioxidant Diet: Include greens and fatty acids for lung protection.
Quit Smoking: Set a quit date and seek support.
Regular Monitoring: Regular lung function tests are essential for those over 40.
Protect Children: Nasal irrigation and changing clothes post outdoor activities are important.

Focus on Knee and Back

Dr. Yagna Shukla from Government Physiotherapy College emphasizes ergonomics and exercises.

Preventive Measures:

Mobile Breaks: Schedule breaks from screens to correct posture.
Correct Measurements: Focus on the waist-to-hip ratio instead of traditional BMI.
Knee Care: Footwear and weight management are essential.
Neck and Back Health: Maintain good posture when using devices and avoid lifting heavy weights improperly.

By following these expert tips, individuals can work towards a healthier lifestyle, improving both physical and mental well-being.