DEEPIKA RATHOD
We are getting so many clients with bad lifestyle which has caused a huge impact on their overall health. In today’s fast-paced world, where the allure of socialising and peer pressure often lead us away from healthy living, such modern lifestyles are taking a serious toll on health. Increasingly, people are developing conditions linked to poor daily habits, including obesity, diabetes, hypertension and cardiovascular disease. Long working hours, irregular routines, processed foods, stress and lack of sleep have become common, while social pressures and constant digital engagement often push healthy habits aside.
A poor lifestyle affects nearly every system in the body. It disrupts the gut microbiome, weakens immunity, increases inflammation and damages cellular health through oxidative stress. Over time, this contributes to chronic disease, reduced energy, impaired concentration and faster ageing. While most people understand the importance of healthy living, consistency is often the challenge.
The good news is that a few simple and sustainable adjustments can significantly improve overall health:
One of the most important foundations of good health is maintaining a regular sleep cycle. The body follows a natural 24-hour circadian rhythm that regulates sleep, hormones, digestion and energy levels. Irregular sleep patterns, late nights and frequent disruptions interfere with this rhythm and can lead to fatigue, poor concentration and metabolic problems. Going to bed and waking up at roughly the same time at least six days a week helps the body function more efficiently. Consistent sleep improves recovery, hormone balance, immunity and mental wellbeing.
Reducing screen exposure before bedtime is equally important. Phones, laptops and televisions emit blue light, which suppresses melatonin, the hormone responsible for sleep. Using screens late at night makes it harder for the brain to prepare for rest and can reduce sleep quality. Avoiding screens for at least one hour before bed and limiting screen use during the first two hours after waking can help restore healthier sleep patterns. This allows the body to transition more naturally between rest and wakefulness.
Another simple change involves caffeine consumption. Many people begin the day with tea or coffee immediately after waking, but this can increase acidity levels in the body. Delaying caffeine intake by two to three hours allows the body time to adjust naturally after sleep and may help maintain better digestive balance.
Meal timing also plays a major role in health. A useful approach is to consume larger meals earlier in the day and keep dinner light. The body digests food more efficiently when active, while digestion slows during sleep. Heavy late-night meals can interfere with rest, recovery and weight management. A nutritious breakfast and balanced lunch provide energy when the body needs it most, while a lighter evening meal supports better sleep and metabolic function.
Consistency in meal and exercise timing is another key factor. Eating and exercising at regular times helps regulate the body’s internal clock and improves digestion, metabolism and energy levels. When the body can anticipate routines, it functions more efficiently and experiences fewer disruptions.
Lifestyle-related diseases are rising rapidly, but many can be prevented through small daily choices. Good health is not built through short-term fixes or extreme diets. It comes from respecting the body’s natural rhythm and maintaining habits that support long-term wellbeing. Simple changes, practised consistently, can make a meaningful difference to both physical and mental health.
(The writer is Chief Nutrition Officer (CNO) and lifestyle expert with Luke Coutinho Holistic Healing Systems (LCHHS))
