Top doctor suggests 10 changes in lifestyle to heart disease and cancer
Dr. Sudhir Kumar suggests ten daily lifestyle and diet changes. These changes can reduce chronic illness risk. A healthy diet with exercise is important. Quality sleep and avoiding tobacco are crucial. Manage stress and limit salt and sugar intake. Regular checkups and strong social connections are vital. Sunlight exposure and lifelong learning are beneficial for overall well-being.
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1. Healthy diet
Healthy diet (Pic credit- istock. Image used for representative purpose only)
2. Physical activity
Phsyical activity (Pic credit- istock. Image used for representative purpose only)
3. Quality sleep
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4. No tobacco and alcohol
5. Watch your waist, not just your weight
6. Manage stress, protect your health
7. Slash salt and sugar
8. Don't skip screenings
9. Build deep human connections
Make connections (Pic credit- istock. Image used for representative purpose only)
10. Soak in safe sun & boost Vitamin D
Soak sun. (Pic credit- istock. Image used for representative purpose only)
Bonus: Keep your mind sharp
In an age where stress is constant, food is often processed, and screens dominate our lives, many are left wondering: Is a healthy, long life still within reach? According to Dr. Sudhir Kumar, a renowned Hyderabad-based neurosurgeon and CMC Vellore graduate, the answer is a resounding yes — but only if we rewire our everyday habits. Dr. Kumar recently shared a powerful guide of 10 daily lifestyle and diet choices that can slash your risk of chronic illness and help you live not just longer, but better. Here's a look at what he recommends:Fill your plate with vegetables, fruits, legumes, whole grains, nuts, and lean meats. Cut back on red/processed meats, sugary drinks, and ultra-processed snacks. This shift is proven to reduce the risk of heart disease, diabetes, and some cancers.Get at least 150–300 minutes of moderate aerobic activity weekly, like brisk walking or cycling. Add strength training twice a week. This not only improves physical health but also lowers your chances of dementia and depression.Aim for 7–9 hours of quality sleep. Poor sleep has been linked to serious issues like stroke, hypertension, and obesity. Stick to a routine, and turn off screens before bed.Smoking remains the top preventable cause of early death. And alcohol? It's tied to liver damage, nerve issues, brain disorders, and several cancers. Cutting back is one of the most effective health moves you can make.Keep your BMI between 20–25 and waist circumference below 90 cm (men) or 80 cm (women). Abdominal fat is particularly dangerous, increasing the risk of diabetes, strokes, and cancer.Chronic stress lowers immunity and promotes inflammation. Carve out time for mindfulness, meditation, journaling, yoga, or just a walk in nature. Your brain and heart will thank you.Excess salt raises blood pressure. Limit it to under 5g a day. As for sugar, aim for it to be less than 10% of your daily calories to lower your risk of obesity, insulin resistance, and metabolic disorders.Regular checkups can catch silent killers like hypertension, diabetes, and cancer early — when they're still treatable. Monitor your BP, lipids, glucose, and undergo age-appropriate cancer screenings.Loneliness is as dangerous as smoking or obesity. Invest in family, friendships, and your community. Real social ties have real health benefits.Spend 10–30 minutes in the sun daily and eat vitamin D-rich foods. It's essential for immunity, bone strength, and possibly reducing cancer risk.Engage in lifelong learning — read books, solve puzzles, learn new skills. These cognitive habits help guard against dementia and support a healthier brain.
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