How I Keep Healthy: Every Day Formula for a Longer Life

For Dr Addu Kiraannmayye, lead corporate clinical dietitian and lifestyle consultant at Rainbow Children’s Hospital, longevity is built on consistency, not fad diets. From strength training and personalised nutrition to quality sleep and stress management, she believes simple, sustainable habits are the key to staying healthy while caring for others.

Own your mornings

“My mornings are non-negotiable. They belong to my health before they belong to my patients.” Her day begins at 5.30 am with nearly an hour of exercise, alternating between brisk walking, jogging and functional strength training, followed by mobility and breathing exercises. “Strength training is one of the best investments for healthy ageing. It preserves muscle, supports bone health, boosts metabolism and improves emotional resilience.”

Make nutrition personal

“There is no one-size-fits-all diet. Nutrition should always be personalised.” Dr Kiraannmayye believes the biggest mistake people make is following generic meal plans from social media. Every diet she designs is customised to the individual's age, metabolism, medical history, lifestyle, stress levels and work routine.”The best nutrition plan is one you can actually sustain. Food should fit your life, not the other way around.”

Fast with purpose

She follows a flexible 14:10 or 16:8 intermittent fasting routine when her schedule permits and recommends it selectively. “Intermittent fasting is not about starving yourself. It reduces unnecessary snacking and gives the digestive system time to recover.” Her first meal usually includes sprouted moong cheela, eggs or steel-cut oats with nuts. Lunch and dinner revolve around what she calls the Rainbow Plate. “Half the plate should be colourful vegetables, one quarter lean protein and one quarter whole grains or millets. Greater colour usually means greater nutritional diversity.”

Protect your muscle

While many people chase lower numbers on the weighing scale, Dr Kiraannmayye focuses on building strength. “Longevity isn’t measured by how thin you are. It is measured by how strong you remain.” She recommends resistance or functional training at least three times a week to preserve muscle, improve metabolism and maintain independence with age.

Every step counts

Exercise doesn’t have to be confined to the gym. As someone who spends long hours in a busy hospital, she makes movement part of her workday by walking more, climbing stairs and avoiding prolonged sitting. “Small movements repeated throughout the day have a surprisingly big impact on long-term health.”