Preventive Health · Longevity

Ways to Stay Healthy in Delhi

A practical, physician-led approach to staying well in Delhi — sleep, nutrition, movement, vaccinations, air-quality strategy and the right annual screening. Curated by Dr. Sanjay Sachdev (MBBS, MNAMS).

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Foundations that compound

Seven to eight hours of sleep, 150 minutes of moderate cardio per week with two strength sessions, daily walking (8–10k steps), a whole-food diet centred on protein, fibre, vegetables and healthy fats, alcohol moderation, no tobacco, and social connection. These are unfashionable but the evidence is overwhelming.

Vaccinations adults often miss

Annual influenza vaccine. COVID-19 boosters as advised. Tdap every 10 years. Pneumococcal vaccines from 60–65 (earlier with diabetes, heart, kidney or lung disease). Shingles (Shingrix) from 50. HPV catch-up where appropriate. Hepatitis B if not immune. Travel-specific vaccines before international trips.

The annual physician review that pays for itself

History review, blood pressure, weight, waist, BMI; HbA1c, fasting lipids, kidney and liver function, TSH, vitamin D, B12, complete blood count, urine routine; ECG and additional imaging only when indicated. Age-appropriate cancer screening — colonoscopy from 45, mammography, cervical screening, prostate review as appropriate.

Eating well in an Indian kitchen

Half the plate non-starchy vegetables, a palm of protein (dal + paneer/eggs/fish/chicken), a fist of whole grains (millet, atta, hand-pounded rice), small amounts of healthy fat (ghee, mustard, olive oil), fruit over juice, water over sweetened drinks. Limit refined flour, ultra-processed snacks and added sugar.

Delhi's air — a serious health issue

PM2.5 in Delhi during winter routinely exceeds WHO limits by 10–20×. The evidence-based response: a well-sized HEPA purifier in sleeping rooms during peak pollution, properly fitted N95/N99 masks outdoors on bad-AQI days, ventilation on good days, indoor exercise during severe AQI, and early review for any new respiratory symptom — especially in children, the elderly, asthmatics and heart patients.

Mental health and stress

Persistent low mood, anxiety, irritability or sleep loss deserve the same attention as physical symptoms. Brief screening at the annual review, lifestyle measures (sleep, movement, daylight, social contact), and onward referral to a psychiatrist or therapist when needed.

Frequently asked

5 answers
What's the single most useful thing I can do for long-term health?
For most adults in Delhi, it's a combination of seven to eight hours of sleep, 150 minutes of weekly movement (with two strength sessions), a protein- and fibre-rich whole-food diet, an annual physician review with basic labs, and not smoking. Each adds compounding years.
Which vaccinations should adults in India consider?
Annual influenza vaccine for everyone over six months. COVID-19 boosters as advised. Tdap every 10 years. Pneumococcal and shingles vaccines from 60–65. HPV up to mid-40s where appropriate. Hepatitis B if not already immune. Travel-specific vaccines as needed.
How often should I get a health check-up?
Most healthy adults benefit from a focused annual review — history, BP, weight, waist, HbA1c, lipids, kidney/liver/thyroid function, vitamin D and B12, and age-appropriate cancer screening. Frequency increases with chronic conditions.
What's the simplest 'Indian-kitchen' way to eat for health?
Half the plate vegetables, a palm-sized portion of protein (dal, paneer, eggs, fish, chicken), a fist of whole grain (millet, hand-pounded rice, atta), healthy fat (ghee/olive/mustard in moderation), and limited sugar and ultra-processed snacks. Drink water, not sweetened drinks.
How do I manage Delhi air pollution health-wise?
Track AQI daily; use N95/N99 masks outdoors when AQI is poor, run a properly-sized HEPA air purifier in bedrooms during winter, ventilate when AQI is good, hydrate well, take vitamin C and D as advised, and report new cough, wheeze or chest tightness early — especially if you have asthma, COPD or heart disease.

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Consultations are by appointment at Friends Colony East and Maharani Bagh, South Delhi.

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