New Delhi: Doctors routinely advise patients to eat nutritious food, exercise regularly, get enough sleep and manage stress. While these recommendations may sound repetitive, healthcare professionals say they also strive to follow the same principles in their own lives, despite demanding schedules and long working hours.
Medical experts acknowledge that maintaining an ideal routine is not always possible when dealing with emergencies and extended hospital shifts. However, they emphasise that lasting health is built through consistent everyday habits rather than perfection or expensive wellness trends.
From choosing home-cooked meals and exercising regularly to prioritising sleep, practising meditation and nurturing relationships, doctors say these simple practices help them remain physically and mentally fit to care for others.
Healthy eating remains the foundation
According to Dr Rohan Grotra, Consultant in Paediatric Gastroenterology and Hepatology at Madhukar Rainbow Children’s Hospital, good health begins with a balanced diet.
He recommends consuming meals rich in fruits, vegetables, whole grains, lean proteins and other essential nutrients while limiting processed foods, sugary snacks and unhealthy fats.
Such dietary habits provide the body with adequate nutrition, improve overall well-being and reduce the long-term risk of lifestyle-related diseases such as diabetes, obesity and heart disease.
Dr Ajay Gupta, Medical Director at Fortis OP Jindal Hospital and Research Centre, follows a similar approach. Despite his busy schedule, he prefers home-cooked food and eats smaller meals at regular intervals to maintain stable energy levels throughout the day.
Daily movement is essential
Exercise is another habit doctors refuse to neglect.
Dr Grotra advises at least 30 minutes of physical activity every day to improve cardiovascular fitness and lower the risk of chronic illnesses.
For Dr Vikas Mittal, Director and Pulmonologist at CK Birla Hospital, Delhi, physical fitness includes a combination of aerobic exercise and strength training.
His routine includes cycling whenever possible, jogging during the week and strength-training sessions four days a week to preserve muscle mass and overall fitness.
The doctors stress that people do not need to become athletes. Instead, regular movement—whether walking, cycling, yoga or strength exercises—is more important than occasional intense workouts.
Quality sleep supports overall health
Adequate sleep is considered just as important as diet and exercise.
Dr Grotra says doctors generally aim for seven to eight hours of quality sleep, allowing the body and mind sufficient time to recover.
Dr Mittal also avoids using mobile phones and other electronic devices before bedtime, saying reduced screen exposure improves sleep quality.
Health experts note that sufficient sleep strengthens immunity, enhances concentration, supports emotional well-being and lowers the risk of several chronic health conditions.
Mental health requires equal attention
Doctors also place significant importance on maintaining mental well-being.
To cope with workplace stress, Dr Grotra recommends mindfulness practices, breathing exercises and taking short breaks during the day.
Dr Mittal dedicates around one hour daily to yoga, pranayama and meditation, while Dr Ajay Gupta protects at least 30 minutes each day for meditation, regardless of his work commitments.
These practices help reduce stress, improve emotional resilience and enhance mental focus.
Small eating habits matter
Doctors say healthy eating is influenced not only by food choices but also by eating habits.
Dr Mittal tries to finish dinner before 7 p.m., begins meals with a bowl of salad and replaces sugary desserts with seasonal fruits.
These small changes help improve digestion, increase satiety and contribute to maintaining a healthy body weight over time.
Nutrition experts emphasise that gradual improvements in eating patterns often produce more sustainable results than restrictive diets.
Prevention is better than treatment
Preventive healthcare remains a cornerstone of doctors’ personal health routines.
Dr Grotra recommends regular medical check-ups, monitoring important health indicators, staying hydrated and paying attention to early symptoms rather than waiting for illnesses to become severe.
He also advises avoiding tobacco products and limiting alcohol consumption to reduce the risk of serious diseases.
Doctors say preventive care not only improves long-term health outcomes but also enables early detection and treatment of potential health issues.
Strong relationships support well-being
Health extends beyond physical fitness and nutrition, doctors say.
Dr Mittal consciously spends quality time with his family and regularly participates in community activities with friends.
Similarly, Dr Grotra believes that maintaining strong social relationships contributes significantly to emotional health and overall well-being.
Meaningful social connections can reduce stress, improve mental health and foster resilience during challenging periods.
Consistency is the key
Despite their medical expertise, doctors admit they cannot always maintain perfect routines because of demanding professional responsibilities.
However, all three experts agree that consistency is far more important than perfection.
They encourage people to adopt realistic habits that can be maintained over the long term rather than pursuing unrealistic fitness goals or quick fixes.
Their collective message is simple: eat balanced meals, stay physically active, sleep well, manage stress, undergo regular health check-ups and make time for family and friends.
Rather than waiting for illness to develop, they say, investing in these everyday habits is the most effective way to protect long-term physical and mental health.