{"id":195568,"date":"2026-07-22T10:26:41","date_gmt":"2026-07-22T15:56:41","guid":{"rendered":"https:\/\/newslink360.space\/?p=195568"},"modified":"2026-07-22T10:26:41","modified_gmt":"2026-07-22T15:56:41","slug":"how-i-keep-healthy-small-habits-big-health","status":"publish","type":"post","link":"https:\/\/newslink360.space\/?p=195568","title":{"rendered":"How I Keep Healthy: Small Habits, Big Health"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div itemprop=\"articleBody\">    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.<\/p>\n<p>    \u201cHealth isn\u2019t built in a day,\u201d he says. \u201cIt\u2019s the result of small choices made every day.\u201d<\/p>\n<p>    <b>Start strong<\/b><\/p>\n<p>    Dr Kondala begins his day around 7 am with 15-20 minutes of brisk walking or stationary cycling, followed by light strength training. \u201cMy workouts aren&#8217;t about building a particular physique. They&#8217;re about staying energetic, improving endurance and managing stress.\u201d Even on busy days, he makes sure to stay physically active instead of skipping exercise altogether.<\/p>\n<p>    <b>Take the Stairs<\/b><\/p>\n<p>    One healthy habit he never misses at work is avoiding the lift whenever possible. \u201cTaking the stairs is a simple way to stay active even during a hectic workday.\u201d<\/p>\n<p>    <b>Eat Smart<\/b><\/p>\n<p>    Dr Kondala believes in balanced, home-cooked meals rather than fad diets. \u201cI 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.\u201d<\/p>\n<p>    <b>Hydrate generously<\/b><\/p>\n<p>    Hydration is non-negotiable. Dr Kondala drinks at least three litres of water every day, believing that good digestion begins with adequate hydration.<\/p>\n<p>    <b>Sleep is essential<\/b><\/p>\n<p>    Despite long hospital hours, he tries to get around seven hours of sleep whenever possible. \u201cGood sleep improves concentration, decision-making and overall well-being.\u201d<\/p>\n<p><b>Recharge the mind<\/b><\/p>\n<p>For Dr Kondala, mental health is just as important as physical fitness. \u201cMental 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.\u201d<\/p>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/www.deccanchronicle.com\/tabloid\/hyderabad-chronicle\/how-i-keep-healthy-small-habits-big-health-1973067\" target=\"_blank\" rel=\"noopener\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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. \u201cHealth isn\u2019t built in a day,\u201d he says. \u201cIt\u2019s the&#8230;<\/p>\n","protected":false},"author":1,"featured_media":195569,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[7],"tags":[],"class_list":["post-195568","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-national-news"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/newslink360.space\/wp-content\/uploads\/2026\/07\/2067253-whatsapp-image-2026-07-20-at-231926.jpg","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":197845,"url":"https:\/\/newslink360.space\/?p=197845","url_meta":{"origin":195568,"position":0},"title":"Experts call for timely screening, vaccination against hepatitis infections","author":"Ajay Kumar Verma","date":"July 27, 2026","format":false,"excerpt":"Expert called for greater awareness, timely screening, and vaccination in preventing hepatitis infections during a webinar organised as part of The Hindu Wellness Series. 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