Preventive Health Care

Embracing Preventive Healthcare

As a surgeon, Dr. Murali Kathalagiri takes a personal interest in preventive healthcare and has given more than 100 talks on prevention of obesity and various other lifestyle disorders at corporates and various platforms such as ISRO, ABB, etc.

Preventive care is the cornerstone of maintaining good health. Regular health screenings and check-ups can detect problems early, when they're easier to treat. By focusing on prevention, individuals can significantly reduce the risk of chronic diseases.

• Lifestyle choices for disease prevention
• Importance of regular check-ups
• Benefits of early disease detection

Four Components of Preventive Healthcare

1. Diet

• Balanced Nutrition: Incorporate a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
• Portion Control: Monitor portion sizes to avoid overeating.
• Hydration: Drink plenty of water throughout the day to stay hydrated.
• Limit Processed Foods: Reduce intake of processed foods, sugary drinks, and high-sodium snacks.

2. Exercise or Regular Physical Activity

• Consistent Routine: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.
• Strength Training: Include muscle-strengthening activities on two or more days a week.
• Flexibility and Balance: Incorporate exercises that enhance flexibility and balance, such as yoga or tai chi.
• Active Lifestyle: Incorporate physical activity into daily routines, such as walking, cycling, or taking the stairs.

3. Sleep

• Adequate Duration: Aim for 7-9 hours of sleep per night for adults.
• Consistent Schedule: Maintain a regular sleep schedule by going to bed and waking up at the same time every day.
• Sleep Environment: Create a restful environment with a comfortable mattress, dark, quiet, and cool room.
• Limit Disruptions: Avoid caffeine, alcohol, and heavy meals before bedtime and minimize exposure to screens.

4. Stress and Mental Health

• Stress Management Techniques: Practice relaxation techniques such as deep breathing, meditation, and mindfulness.
• Regular Breaks: Take regular breaks during work or daily routines to reduce stress.
• Social Support: Maintain strong relationships with family, friends, and community for emotional support.
• Professional Help: Seek help from mental health professionals if experiencing persistent stress, anxiety, or depression.

Adopting these four components into your lifestyle can significantly contribute to preventing various health issues and promoting overall well-being.

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"Health is not just the absence of disease, but a state of complete physical, mental, and social well-being." – World Health Organization