Simple lifestyle tips by doctors for a healthy life | Learn from doctors how to make your lifestyle perfect

Gastro-Intestinal and Robotic Surgeon Dr. Anupam Goyal of Max Super Specialty Hospital, Mohali and Neurosurgeon and Director of Artemis Hospital in Gurugram gave to Indian Express Interview I have told my amazing lifestyleWhich everyone can easily follow. His lifestyle routine is so spectacular, after knowing that you too would like to follow the same routine. This will improve not only physical, but also mental health. It takes care of fitness to diet and digital detox.

Dr. Anupam Goyal Every day, we must take 30 minutes for themselves. They call it self -care mantra. Their day begins with fresh fruits and vegetable juices. Breakfasts are plenty of bread-omelets, sprouts, cheela or veg sandwiches. Eat fruits or salads in the afternoon. Sometimes take rice and curry. In the evening, light soup such as mix vegetable, tomato or gram soup. Keep dinner lightened. It includes multiigraine bread, lentils and green vegetables. Salad is definitely included in every meal. They plan their food in advance and avoid eating outside food or eating processed food. Every day, at least one bowl of fruits or salads must be eaten, which increases the amount of fiber and does not cause stomach problems.

To keep your fitness good, every day keeps a target of 8,000 to 10,000 steps and also completes it easily. For this, they use stairs instead of lift. They walk in the hospital and also play swimming, table tennis, cricket. If you ever eat more calorie food, then they balance it with jogging, cycling or swimming. Doctor Goyal also takes vitamin D3, B12, calcium and multivitamins if you feel the need. They conduct blood tests, chest X-rays and abdominal ultrasound every year. His BMI (body mass index) is 24.81, which falls in the general category.

Talk about Dr. Aditya Gupta’s routineSo they believe that constant exposure to screen can cause problems like mental exhaustion, reduction in concentration, sleep obstruction, anxiety and depression. This is no longer a possibility, but a scientifically proven fact. In such a situation, they stay away from the phone for about 30 minutes after waking up in the morning. During this, we do stretching and drink water. Apart from this, they plan the day with pen and paper. With this, the day starts with a clear mentality.

At the time of work, studies or eating, they keep the phone away from the eyes, so that the habit of checking it inadvertently can inadvertently end it. The shiny colored screen of the phone is designed to distract us. Therefore, they keep their phone in Grassscale mode so that social media addiction can decrease. They use clock and analog alarm instead of the phone’s alarm, so that scrolling can be avoided only on the pretext of watching time. They check the message, news or notification only for 15-20 minutes after noon such as after noon in the day. This reduces the habit of seeing the phone repeatedly throughout the day.

Dr. Gupta has a strict rule that he does not see the phone at night. The blue light coming out of the phone hinders the secretion of melatonin, which causes sleep. At bedtime, they keep the phone in another room and read the book or write a journal. Apart from this, they take healthy diet and do regular exercises. They suggest that you must eat salad every mile, start the day without screen in the morning, keep the phone away before bedtime and take some time for yourself every day. All people can adopt these habits and make their life better.