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Time of India
4 days ago
- Health
- Time of India
Doctors swear by these simple habits: Salad daily, screen-free mornings and phone-free sleep
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. Live Events 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. FAQs (You can now subscribe to our (You can now subscribe to our Economic Times WhatsApp channel 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 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 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 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 habits are easy to do and help stay healthy and balanced, as per eat healthy, exercise, sleep well, and manage stress say screens reduce focus. A screen-free morning helps the brain stay clear and fresh.
Indian Express
06-06-2025
- Health
- Indian Express
Salad in every meal, screen-free mornings and sleep with phone in another room: Two doctors share lifestyle routines that everybody can follow
Lifestyle correction seems difficult to enforce in our busy lives. But if doctors, who are among the busiest professionals, manage to keep their lives on an even keel, then they can help their patients prioritise self-care and avoid burnouts. This involves prioritising healthy habits like keeping to a diet discipline, regular exercise, adequate sleep, stress management and setting boundaries. There's much to take away from Dr Anupam Goel, gastro-intestinal and robotic surgeon at Max Super Speciality Hospital, Mohali, and Dr Aditya Gupta, director, neurosurgeon at Artemis Hospital, Gurugram. Over to them: Dr Anupam Goel, 38: 'Spend at least 30 minutes with yourself' Fitness: I try to fulfill my 8k to 10k daily steps routine by avoiding lifts and walking between the floors in the hospital. I swim, play table tennis and cricket. I do some cardio and light-weight training exercises. Should I indulge myself, I burn off extra calories by increasing my physical activity in the form of jogging, cycling or swimming. Diet: I plan my meals. I try not to overeat, no matter how tempting a food may be and avoid outside and processed food. I prefer at least a bowl full of fresh fruits or salad a day to increase my fibre intake. This improves gut health by decreasing exposure to harmful toxins and preventing constipation and abdominal fullness. I start my day with a jug full of fresh juice from seasonal fruits and vegetables. I take a heavy breakfast because my professional commitments need at least 6-8 hours of highly skilled work in the morning session. My breakfast would include either bread and omelette, sprouts, some form of lentil pancakes (chilla) or vegetable sandwiches. I try to take either fruits or salads during lunchtime or some rice with curry to add on. In the evening, I prefer a bowl of soup, either mixed vegetables, broccoli-almond, tomato or chana soup. My dinner is the lightest meal of the day, which I try to take at least three hours before I sleep. It could be a multigrain chapati or rice with dal and green leafy vegetables, but I do combine salad in every meal. I believe in taking Vitamin D3 shots, Vit B12, calcium or multivitamins if I feel weakness in my daily routine life. Annual tests: Body Mass Index (BMI) is the best marker there is to keep tabs on obesity. My weight is 84 kg at a height of 1.80 metres, so that makes a BMI of 24.81, which falls under the normal category. Above 25 is overweight, and above 30 is obese category. I do an annual health check-up in the form of blood investigations, chest X-ray and an ultrasound of the abdomen. Self-care: Spend at least 30 minutes with yourself doing physical activity. Dr Aditya Gupta: 'Build a healthier relationship with tech' The neurological cost of perpetual screen exposure, lack of focus, disrupted sleep, worry, and even depressive signs, is no longer speculative. It's a clinical fact. The continuous app switching, notifications and scrolling feeds habituate our brain to distraction instead of concentration. Gradually, this can result in lower concentration, compromised memory, decision fatigue and even structural changes in regions charged with impulse regulation and emotional control. Digital deaddiction isn't about total disconnect but learning a healthier relationship with technology. This is how I personally limit my smartphone use. Begin the day screen-free: The brain is most susceptible to impressions during the first 30 minutes after waking up. Staying away from my phone during this hour makes me start the day clear-headed. Instead, I stretch, drink water and plan out the tasks of the day with pen and paper, no apps needed. Put the phone out of sight: By putting my phone out of sight, particularly while working, reading, or eating, I remove the unconscious urge to reach for it. Out of sight is truly out of mind. Go to greyscale: Colour is psychologically addictive. Social media sites employ bright images to hijack our attention. Changing my phone screen to greyscale removes this stimulation, rendering scrolling much less enticing. It's a gentle but effective deterrent. Employ physical substitutes: Instead of relying on the phone alarm, employ a wristwatch and analog alarm. This restricts the 'checking time' excuse which becomes 15 minutes of doom scrolling. Schedule use, rather than screen time restrictions: I keep specific times, such as 15 minutes mid-morning and 20 minutes after lunch, to scan messages, news, or notifications. No bed phones: It is an absolute rule. The blue light produced interferes with the production of melatonin, making it harder to fall asleep. Put the phone in another room and wind down with reading or journalling. All of the above are simple and doable hacks that can save us from slipping into old patterns.
