How I Keep Healthy: Strong by Choice

“I keep my health simple and consistent because sustainability matters more than intensity,” says Dr Dilip Gude, Senior Consultant Physician and Diabetologist at Yashoda Hospitals.

His mornings begin with a glass of water, a few minutes of stretching and exposure to natural sunlight. “I try not to rush my mornings. A calmer start helps me make better choices throughout the day.”

Breakfast is inspired by the Mediterranean diet and is always balanced, with an emphasis on high-quality protein, fibre and healthy fats. “I try to begin the day with food that nourishes rather than merely fills,” says Dr Gude. His go-to options include egg whites with fruit, yoghurt with nuts, oatmeal or a protein smoothie. Even traditional breakfasts such as idli and dosa get a healthy twist by incorporating millets, dals and pulses instead of refined rice. “I avoid sugar wherever possible because small, consistent choices make a big difference over time,” he adds.

Move more, sit less

For Dr Gude, exercise doesn’t begin and end in the gym. “I stay active in small ways throughout the day,” he says. “I walk whenever I can, take the stairs and avoid sitting for too long without moving.”

His fitness routine combines strength training, muscle-building exercises and cardio. “Strength training keeps me strong and supports bone health, while cardio improves my heart, lungs and endurance,” he says, adding that consistency matters far more than intensity.

Eat real food

His diet revolves around whole, minimally processed foods. He avoids high-glycaemic foods such as white rice, maida and idlis or dosas made from refined rice, along with fried foods, trans fats, excess salt, ghee and red meat. Instead, he loads up on antioxidant-rich fruits and vegetables and gets most of his protein from plant-based sources such as soy, chickpeas, rajma, beans, dals, peas, peanuts, seeds and nuts. Milk, curd and paneer are regular staples, while egg whites, fish and chicken feature only a couple of times a week. “I try to get most of my nutrition from real food,” he says. “Keeping my BMI below 23 and body fat under 15 per cent also goes a long way in improving longevity and quality of life.”

Sleep, breathe, repeat

Sleep is as important to him as diet and exercise. He follows proper sleep hygiene by going to bed at a regular time, winding down in the evenings and ensuring adequate rest. To manage stress, he practises the 4-7-8 breathing technique. “It helps me calm down faster by bringing down cortisol and other stress hormones,” he says. Even a hectic workday doesn’t stop him from exercising. “I keep dumbbells, resistance bands and a yoga mat in my office, so I always have a reminder to move.”

Know Your Numbers

Dr Gude believes prevention begins with monitoring key health markers. He keeps his LDL cholesterol below 50, HbA1c below 5.7, checks his blood preassure regularly and undergoes annual health screenings to assess future cardiometabolic risk.

He has never smoked, keeps alcohol intake to a minimum, stays up to date with age-appropriate vaccinations and values social relationships.