5 Healthy Habits to Prevent Lifestyle Diseases
Dr. Manish Sharma
Published on October 8, 2025
Your Health is in Your Hands
Hello, I am Dr. Manish Sharma, M.D., a General Physician practicing in Ajmer. In my clinics at Paras Hospital and Jeevan Jyoti Hospital, I meet many patients every day who are struggling with lifestyle diseases like diabetes, high blood pressure, heart problems, and obesity.
The good news is that most of these conditions are preventable. You don't need complicated medicines or expensive treatments. The real solution lies in the simple, daily choices we make. Today, I want to share with you 5 foundational healthy habits that can protect you from these modern health challenges.
Table of Contents
- Move Your Body Regularly
- Eat a Colorful Plate
- Prioritize Quality Sleep
- Manage Your Stress
- Get Regular Health Check-ups
- Start Your Healthy Journey Today
1. Move Your Body Regularly
Our bodies are designed for movement. In today's world, we sit too much - at desks, in cars, and on sofas. This sedentary lifestyle is a major contributor to many diseases.
What you can do: You don't need to run a marathon. Start with 30 minutes of brisk walking most days of the week. Take the stairs instead of the lift. Get up and stretch every hour if you have a desk job. Dance to your favorite music. The goal is to avoid sitting for long periods.
Why it works: Regular movement helps control weight, improves blood circulation, strengthens your heart, and helps your body manage blood sugar better. It's one of the most powerful medicines we have, and it's free!
2. Eat a Colorful Plate
What you eat becomes the building blocks of your body. Think of your plate as a canvas - the more colorful it is, the healthier your meal.
What you can do: Make sure half of your lunch and dinner plate is filled with colorful vegetables and fruits. Add a portion of whole grains (like brown rice or whole wheat chapati) and a source of lean protein (like lentils, beans, fish, or chicken). Try to limit processed foods, sugary drinks, and excess salt.
Why it works: Fruits and vegetables are packed with vitamins, minerals, and fiber. This combination helps with digestion, keeps you feeling full for longer, and provides essential nutrients that protect your body from disease.
3. Prioritize Quality Sleep
In our busy lives, sleep is often the first thing we sacrifice. But quality sleep is not a luxury - it's essential for good health.
What you can do: Most adults need 7-8 hours of quality sleep each night. Try to go to bed and wake up at the same time every day, even on weekends. Create a relaxing bedtime routine - read a book, listen to soft music, or practice deep breathing. Keep your phone away from your bed.
Why it works: During sleep, your body repairs itself, regulates hormones (including those that control hunger), and consolidates memory. Poor sleep is directly linked to weight gain, high blood pressure, and a weakened immune system.
4. Manage Your Stress
A little stress is normal, but constant stress can damage your health. It can lead to high blood pressure, poor digestion, and weakened immunity.
What you can do: Find simple techniques that work for you. Take 10 deep breaths when you feel overwhelmed. Spend 10 minutes in quiet meditation. Talk to a friend. Pursue a hobby you enjoy. Even a short walk in nature can calm your mind.
Why it works: These activities calm your nervous system, lower your heart rate, and give your mind a break. Managing stress is crucial for both your mental and physical well-being.
5. Get Regular Health Check-ups
Prevention is always better than cure. Many lifestyle diseases develop silently and show symptoms only at a later stage.
What you can do: Even if you feel perfectly healthy, have a routine health check-up at least once a year. This should include checking your blood pressure, blood sugar (fasting and post-meal), and cholesterol levels.
Why it works: Regular check-ups help us catch potential problems early when they are most manageable. It allows me to work with you to create a personalized plan to maintain your health, rather than just treating an illness after it appears.
Start Your Healthy Journey Today
Remember, you don't have to make all these changes at once. Start with one habit that feels easiest to you. Once that becomes part of your routine, add another. Small, consistent steps lead to big, lasting results.
Your health is your most valuable asset. By taking charge of your lifestyle, you are investing in a healthier, happier future for yourself and your family.
If you have any specific health concerns or need personalized advice, I am here to help. You can book an appointment to see me at my clinics in Ajmer:
Morning Hours: 10:00 AM - 5:00 PM
Location: Paras Urology & Multispeciality Hospital, Haribhau Upadhyay Nagar, C-Block, Pushkar Road, Ajmer
Evening Hours: 6:00 PM - 8:00 PM (Prior Appointment Only)
Location: Jeevan Jyoti Hospital, 19, 26B, Beawar Rd, Nai Basti, Ramganj, Ajmer
Contact: 8690761918 to book an appointment.
To your good health,
Dr. Manish Sharma
M.D. (General Physician)