Doctors swear by these simple habits: Salad daily, screen-free mornings and phone-free sleep

Time of India

5 hours ago

Here are some tips that everyone can follow for healthy life:
Walk 8,000 to 10,000 steps daily by avoiding lifts.
You can play: table tennis, swim, and cricket
Do cardio and light weight training exercises.
If you overeat, then jog, cycle, or swim to burn calories.
Plan your meals carefully and never overeat.
Avoid outside and processed foods.
Eat at least one bowl of fresh fruits or salad every day to improve gut health.
Start the day with fresh juice from seasonal fruits and vegetables.
Have a heavy breakfast like bread and omelette, sprouts, lentil pancakes (chilla), or vegetable sandwiches.
At Lunch you can have fruits, salad, or rice with curry.
In the evening meals have soup (vegetable, tomato, broccoli-almond, or chana soup).
Dinner should be the lightest meal, at least three hours before sleeping, like multigrain chapati or rice with dal and greens, always with salad.
Take vitamin shots like D3, B12, calcium, or multivitamins if feeling weak.
Keep track of Body Mass Index (BMI); his BMI is normal at 24.81 (weight 84 kg, height 1.80 meters).
Do yearly health check ups including blood tests, chest X-ray, and abdominal ultrasound.
Advise spending at least 30 minutes a day on physical activity.
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Doctors also follow simple daily habits like:
Eating a salad every day
Doing regular exercise
Planning their meals ahead
Keeping mornings free of screens
And staying away from phones at bedtime to stay healthy and focused.
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Doctors are very busy but still manage healthy habits to avoid burnout. Healthy habits include good diet, regular exercise, enough sleep, stress control, and setting limits. Dr. Anupam Goel who is a Gastro-intestinal and robotic surgeon at Max Hospital, Mohali, age 38, shares his routine that all can follow, as mentioned in the report by The Indian Express.Another doctor, Aditya Gupta who is Neurosurgeon at Artemis Hospital, Gurugram says, too much screen time harms brain focus, memory, sleep, and mood and phones and apps cause distraction and reduce concentration. He suggested avoiding looking at the phone for the first 30 minutes after waking to start the day clearly, as stated by the report by The Indian Express.Dr. Gupta says it's good to start your morning by doing a bit of stretching, drinking water, and writing your plan for the day. He says don't keep your phone near you when you're working, eating, or reading, so you don't keep checking it without thinking. To make your phone less attractive, change the screen to black and white, so the bright colors don't pull your attention, as per reports.He also says you should use a watch to check the time and an alarm clock to wake up, instead of using your phone — this helps you stay focused. If you want to check messages or news, pick set times like 15 minutes in the morning and 20 minutes after lunch.These habits are easy to do and help stay healthy and balanced, as per reports.Doctors eat healthy, exercise, sleep well, and manage stress daily.They say screens reduce focus. A screen-free morning helps the brain stay clear and fresh.