As the world embraces healthier living in 2025, the advice doctors offer their patients takes on deeper meaning when viewed through the lens of their own lives. Often seen as the custodians of public health, physicians face intense schedules, emotional strain and unpredictable hours, yet many still find ways to prioritise their well-being. Their personal choices offer a practical roadmap for sustainable health that goes beyond medical textbooks.
According to the World Health Organization (WHO), small, consistent steps like eating balanced meals, getting enough sleep, moving regularly and managing stress can effectively reduce the risk of non-communicable diseases such as diabetes, heart conditions and obesity. These are exactly the habits many doctors adopt themselves not only to stay fit but to lead by example.
“Start simple, stay consistent”
“Health isn’t about extreme diets or intensive regimens—it’s about consistency with the basics,” says Dr. Tushar Tayal, Consultant, Internal Medicine, CK Birla Hospital, Gurugram. “Personally, I make time for at least 20 minutes of physical activity daily, whether it’s a brisk walk or yoga. Movement helps manage stress and boosts overall immunity.”
WHO also recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults. Doctors like Dr. Tayal follow this guidance closely and encourage even small bursts of activity in a sedentary day.
Balanced diet and hydration over fad diets
Nutrition plays a pivotal role. “I prefer simple, home-cooked meals—vegetables, lean proteins, and whole grains,” Dr. Tayal explains. “Fad diets may offer quick results but aren’t sustainable or always safe. I believe in moderation—limiting sugar, processed foods, and staying hydrated throughout the day.”
The WHO’s guidance on a healthy diet stresses the consumption of plenty of fruits, vegetables, legumes, nuts, and whole grains, while minimizing salt, sugar, and trans fats. Many doctors echo this approach in their own kitchens, choosing what fuels rather than what simply fills.
“As a neurosurgeon, I need both mental and physical fitness”
For Dr. Sonal Gupta, Senior Director and HOD, Neurosurgery, Fortis Hospital, Shalimar Bagh, physical and mental wellness isn’t optional—it’s essential.
“Brain and spine surgeries require prolonged hours of standing and precision under immense pressure. That’s why I’ve structured my lifestyle around three verticals: mental fitness, physical fitness, and mindful eating,” she says.
Dr. Gupta begins her day with meditation and yoga at least four to five times a week to maintain emotional balance.
“Sleep alone is not enough for mental recovery. Meditation helps calm the mind, and I find even five minutes of stillness impactful—especially when dealing with critically ill patients and their families.”
Physically, she combines cardio exercises like HIIT, static cycling, and badminton with yoga for flexibility and muscle strength.
“Yoga prevents muscle fatigue and conditions like fibromyalgia that many mistake for spine disorders. It helps me stay nimble and focused in the operating room.”
She also follows a carefully moderated, low-sugar, low-carbohydrate diet with portion control and mindful eating practices.
“Changing eating habits is about willingness. I cut sugar from tea and coffee due to a family history of diabetes. Portion control and switching to millets have helped maintain my BMI.”
For Dr. Gupta, delegating tasks, minimizing screen time, and building a collaborative team environment are part of a conscious effort to reduce stress and avoid burnout.
“Type A personalities like mine are prone to hypertension and cardiac issues. I’m working on being more calm and mindful in both personal and professional spaces.”
Sleep: the silent healer
Another pillar of good health that often gets overlooked is sleep. Dr. Tayal is firm on this:
“No matter how busy the day, I try to keep my sleep a priority. Sleep deprivation leads to mental fatigue and weakens the immune system.”
To improve sleep quality, he follows a routine: limiting screen time before bed, reading to relax, and using blackout curtains. WHO also underlines the critical impact of restful sleep on physical and mental well-being.
Mental health matters, especially for caregivers
Physicians, like anyone else, aren’t immune to stress. In fact, the high-pressure nature of their work makes stress management even more vital.
“I take out time to disconnect—even 10 minutes of breathing exercises, music, or gardening can work wonders,” Dr. Tayal shares.
Importantly, many doctors now openly discuss the need for mental health support, helping dismantle the stigma that often surrounds it. Seeking help, they remind patients and peers alike, is not a weakness—but a step towards strength.
Preventive care: a habit, not a reaction
Finally, what sets doctors apart is their commitment to prevention. Dr. Tayal notes: “I don’t skip my own health screenings or vaccinations. You can’t pour from an empty cup—so it’s critical we take care of ourselves too.”
This mindset aligns with WHO’s Be Healthy, Be Mobile initiative, which encourages proactive health management through regular screenings and timely medical attention.
The bottom line
Whether it’s 10 minutes of exercise, a balanced lunchbox, or simply logging off screens before bedtime, the habits doctors choose for themselves reflect the same practical advice they offer others. Their lived experiences remind us that good health isn’t achieved overnight—it’s built through conscious, daily actions.
As World Health Organisation guidance for 2025 stresses, a healthy lifestyle is not a goal—it’s a series of small decisions that collectively make a big impact. And who better to guide the way than those living it out every day?
