Exit 2024. Usher in 2025

GUEST COLUMN: Dr. N Prabhudev

BENGALURU, Jan. 1:
Statistics show that only 8% of people stick to their New Year resolutions, but starting small and being consistent can lead to long-term success. It is said that it takes 66 days to form the habit and then on it is easy to stick to the resolution!
Being fit means having a strong and healthy body that is capable of performing physical and mental activities without feeling tired or running out of breath! New Year resolution trends encourage individuals to take ownership of your health by incorporating mindful practices and balanced routines. In 2025, the focus is shifting towards preventive care and lifestyle adjustments that are not just achievable but also sustainable in the long run.
Fifty excess calories per day, over and above your basic metabolic needs, over a 10-year period, adds 50 pounds of extra body weight. The excess weight increases the risk of multiple chronic illnesses, cancers, and takes away many years of your life! 50 to 100 calories less a day- slim and trim and healthy and Freedom from chronic diseases and dramatic increase in life span!
Metabolic health is

BP around 120/80 mm of hg or less!
HbA1c of less than 5.7
Triglyceride levels of less than 1.7 millimoles per litter
Good cholesterol – HDL should be greater than 1 millimoles per litter
Waist circumference should be less than 90 cms
Walk and walk! No more “I don’t have time” excuses!
Eat less and live longer! Sitting long is the new smoking! Walk is the best Medicine! Daily Walk can add Years to Your Life!
Walk remains a timeless prescription for well-being and longevity. Faster walking pace leads to younger looks! Walk Tall! Walk is one’s own natural gymnasium. Taking a walk regularly is one of the best favors you can do for yourself.
Aim at 10,000 steps a day
If you cannot opt for 8000 steps a day
If you cannot- go for at least 6000 steps a day!
Start small. Don’t do too much too fast! Be consistent! Yoga is an excellent activity! Adults should get at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity, or an equivalent combination each week. Any time is fine! Just a 10-minute walk right after eating lowers blood sugar surge!
B. Hydrate yourself properly! An adult needs to drink around 3 liters per day. Don’t wait to be thirsty to drink water!
c. Eat with heart in mind! Eating is not just about feeding the body; it’s about nourishing the soul. A balanced diet is the foundation of a healthy life. You can give in to the “taste” and slowly kill yourself. In the long run Tasty food is bad to the heart! Say no to processed food! Avoid all whites-rice, sugar, salt and Maida! Milk is an exception! Adopt a rainbow Diet- colourful plate!
Our daily diet is a bigger killer than smoking and is now involved in
• One in five deaths around the world.
• Not enough vegetables- Deaths: 1.52 million
• not enough fruit: and 2.36 million deaths
• Too much salt – three million deaths
• Too few whole grains – five million deaths
Supplements – Multivitamin Supplements should include 13 vitamins and 6 minerals, reinforce zinc and selenium along with ginseng. Take 1 gram of protein per kg body weight per day!
Aim for 7–8 hours of uninterrupted sleep every night. Take time to disconnect with the screen and practice stress-reducing activities like meditation, reading, or simply taking a walk in nature.
Schedule regular health check-ups
Strengthen relationships – Healthy social connections are crucial for emotional well-being. Spend quality time with family and friends to nurture your support network.
No smoking!
Avoid Alcohol- or take alcohol in moderation!
Save More, Spend Less: Track You’re Spending, Have adequate health insurance!
Stop using your age as an excuse- Be young at Heart!
We can’t slow down time, but we can slow down its effects on us.
Age is just a number! How old would you be if you didn’t know how old you were! We can do what we want, when we want — a number shouldn’t give us rules to live by. The – “I am too old”, is one of the most disempowering belief! We don’t stop playing because we grow old. We grow old because we stop playing! Laughter and play will help keep you young at heart. Continue to laugh, play, explore and learn regardless of whether you are 65 or 95.
6 Bad Habits That Make You Age Faster-
• Smoking curtails life expectancy! The prevalence of stroke, heart attack and brain aneurysms is significantly higher in smokers in comparison to non-smokers.
• Excessive sun exposure can lead to aging by damaging the skin’s DNA, causing sagging skin, wrinkles, and dark spots.
• Poor diet and physical inactivity are critical factors contributing to diminished longevity
• Alcohol leads to cognitive impairment and liver damage and affects longevity! May feel dizzy, high, or intoxicated
• Chronic high stress can cause inflammation and damage to DNA, which in turn accelerates aging
Exercise, deep breathing, meditation, an attitude of gratitude, Music and melody and beauty will alleviate stress!