How I Keep Healthy: Small Habits, Big Health

As a gastroenterologist, Dr Raghuram Kondala, Senior Consultant Gastroenterologist, Care Hospitals, spends his days urging patients to embrace healthier lifestyles. He believes doctors should lead by example. His wellness mantra is refreshingly simple, exercise regularly, eat balanced meals, stay hydrated, sleep well and remain consistent.

“Health isn’t built in a day,” he says. “It’s the result of small choices made every day.”

Start strong

Dr Kondala begins his day around 7 am with 15-20 minutes of brisk walking or stationary cycling, followed by light strength training. “My workouts aren't about building a particular physique. They're about staying energetic, improving endurance and managing stress.” Even on busy days, he makes sure to stay physically active instead of skipping exercise altogether.

Take the Stairs

One healthy habit he never misses at work is avoiding the lift whenever possible. “Taking the stairs is a simple way to stay active even during a hectic workday.”

Eat Smart

Dr Kondala believes in balanced, home-cooked meals rather than fad diets. “I aim for 60-70 grams of protein every day and believe the best diet is simple, balanced and home-cooked. Good gut health starts with fibre, hydration and staying away from ultra-processed foods.”

Hydrate generously

Hydration is non-negotiable. Dr Kondala drinks at least three litres of water every day, believing that good digestion begins with adequate hydration.

Sleep is essential

Despite long hospital hours, he tries to get around seven hours of sleep whenever possible. “Good sleep improves concentration, decision-making and overall well-being.”

Recharge the mind

For Dr Kondala, mental health is just as important as physical fitness. “Mental health is just as important as physical fitness. I make it a point to take short breaks, spend quality time with my family and disconnect from work through occasional vacations. Those moments help me recharge and return to my patients with renewed energy.”