Wellness expert shares tips on preventing lifestyle diseases before they start

To live a healthy life, you need to adopt healthy ways too (Picture Credit: Pexels)

The more synched, our food choices are, to our natural body mind spirit disposition, the more our food aids us live a strong and healthy life. This philosophy feels especially relevant today, when lifestyle diseases are rising at a worrying pace and prevention matters more than ever.
A mindful, grounded, earth forward, routine that is synched to the bio-circadian rhythms, is a master key, that pre-empts lifestyle diseases, resets imbalances and addresses root causes of ill health, in body, mind and spirit.

Anoopama Mukerjee Lohana, Experiential Wellness Consultant and COO at Siddhayu Wellness Experience, expands on this concept and says, “Through aware, consistent and balanced nutrition, physical activity, and mindful rituals one can prevent lifestyle disorders well in time. The aim should not be achieving a beach body, or ripped muscles, externally; but to nourish body and nervous system, mind and emotions, and our entire inner cellular architecture.”

Understanding your nourishment

Modern eating habits often blur the lines between what suits us and what simply fits into a fast-paced routine. A good starting point is choosing foods that align with your environment and constitution. Seasonal and region-specific produce is usually easier to digest and more nutrient-dense. The debate around vegetarian versus non-vegetarian diets has also become sharper, especially with increasing concerns over hormones and steroids in meat, seafood and dairy products.

Your main meal should include a good protein source, ideally plant based. It should have complex carbohydrates (whole grains, legumes), healthy fats (olive oil, ghee, avocado, nuts), lots of vegetables and some fruit, informs Lohana. She adds, “Eat seated, without screens, and chew thoroughly. Pause halfway to assess hunger/fullness and savor flavors. Start with the one plate rule: aim for half plates vegetables, a quarter proteins, a quarter whole grains. Swap refined grains for whole-grain and millets options and add legumes for protein and fiber. Prepare meals in batches to reduce reliance on processed foods. Use spices to enhance flavor and digestion without excess salt. Gradually reduce added sugars and high-glycemic snacks; replace with fruit, nuts, or seeds.”

Also read: Sleeping for less than 6 hours every night? Doctors have a warning that you must not ignore

Simple additions like turmeric, ginger, cumin, and fenugreek can improve digestion and reduce inflammation. Several dietary approaches also show long-term protective benefits. A DASH-inspired pattern encourages vegetables, lean proteins, low-fat dairy, and lower sodium. Replacing refined carbohydrates with millets, brown rice, oats, dal, rajma, and chana builds steadier energy. Even Asian-inspired bowls with tofu, sea vegetables, miso soup, and brown rice offer nourishment without heaviness.

Setting your day: small shifts with big impact

Morning:

Begin with a rhythm that supports your body instead of rushing against it. Waking up at a consistent time, a few minutes of gentle breathwork, and lukewarm water with lemon or chia seeds help ease the body into the day. A short yoga flow or a brisk walk keeps the spine, hips, and breath in harmony.

Midday:

Break the long sitting hours with small movement pockets and just a few minutes each hour can improve glucose regulation. A quick round of box breathing is a helpful pause that steadies the nervous system and sharpens focus.

Also read: Bengaluru-based fitness coach shares 25 tips that will help you get in best shape

Evening:

Wind down by softening the sensory load. Dim the lights, keep dinner light and digestible, and take a slow walk or practice a meditation technique. Make rest intentional: a cool, dark room, a steady bedtime, and, if you enjoy it, a warm bath or a light self-massage. And, turning off the Wi-Fi is a surprisingly effective act of care.

FAQs on ways prevent lifestyle diseases:

1. What are the best ways to prevent lifestyle diseases?

Healthy eating, regular exercise, good sleep, and stress control are key.

2. Can small daily habits make a difference?

Yes. Simple routines like walking, stretching, and drinking enough water help a lot.

3. How important is diet in preventing lifestyle diseases?

Very important. A balanced diet reduces risks of diabetes, heart disease, and obesity.

4. Does reducing screen time help?

Yes. It supports better sleep, mental health, and encourages more physical activity.

5. How often should I get check-ups?

At least once a year to detect early signs of lifestyle-related conditions.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.