National Times Bureau, July 10, 2025: In an age of endless health fads and quick fixes, Dr. Naval Kishore cuts through the noise with simple, practical advice. His ten health tips promise not just fleeting results but long-term well-being. “If you follow these tips, a positive change in your health is guaranteed,” he says with conviction.
Here’s a closer look at how each tip can transform your daily life.
1. Avoid Sitting for Long Hours and Overeating
Long hours at a desk or glued to the couch may feel normal, but they come with hidden dangers. Sedentary lifestyles are linked to weight gain, diabetes, and heart disease. Dr. Kishore recommends standing up every 30 minutes, stretching, or taking brief walks. Pair that with mindful eating slow down, savour each bite, and stop before you feel stuffed. Your body will thank you.
2. Choose Whole Fruits Instead of Fruit Juices
Think a glass of orange juice equals eating an orange? Think again. Juices often strip away the fiber that helps manage blood sugar levels and keep you full. Plus, juices can be calorie-dense and high in sugar. “Whole fruits provide vitamins, minerals, and fiber essential for digestion and long-term health,” says Dr. Kishore. Next time, reach for a crisp apple instead of a sugary juice box.
3. Drink 1 to 2 Glasses of Lukewarm Water on an Empty Stomach Every Morning
A warm glass of water first thing in the morning is an ancient wellness ritual for good reason. It kickstarts metabolism, flushes out toxins, and helps keep the digestive system in good working order. Dr. Kishore emphasizes this habit as a gentle yet powerful way to reset your system each day.
4. Practice Yoga, Exercise, or Go for a Walk Daily
Movement is medicine. Whether you’re rolling out your yoga mat, hitting the gym, or strolling through the neighborhood park, daily exercise improves heart health, reduces stress, and elevates mood. Dr. Kishore suggests finding an activity you genuinely enjoy to make it a sustainable habit. “It’s not about intensity it’s about consistency,” he says.
5. Eat Seasonal Fruits and Vegetables
Nature knows best. Seasonal produce is often richer in nutrients, tastier, and more affordable. In summer, cool down with juicy melons; in winter, load up on citrus for a vitamin C boost. “Seasonal eating keeps your body in harmony with the environment,” explains Dr. Kishore, “and helps support local farmers too.”
6. Make Friends with the Sun — Ensure You Get at Least 10 to 15 Minutes of Sunlight Daily
Moderate sun exposure isn’t just a mood booster it’s crucial for vitamin D production, which supports bones, immunity, and mental health. Dr. Kishore suggests a short walk in the morning or afternoon sun, while always being mindful of not overexposing your skin to harsh rays.
7. Limit Your Intake of Excess Salt and Sugar
It’s no secret that high salt and sugar intake are major culprits behind lifestyle diseases like hypertension, obesity, and diabetes. Dr. Kishore urges people to read food labels carefully and choose natural alternatives wherever possible. “Train your taste buds to enjoy less sweetness and saltiness it’s a gift to your future self,” he advises.
8. Prefer Home-Cooked Meals as Much as Possible
Home-cooked food doesn’t just taste better it’s better for you. Preparing meals at home allows full control over ingredients, oils, and portion sizes, reducing the risk of hidden sugars, salts, and unhealthy fats. “Cooking at home fosters connection, creativity, and healthier eating habits,” says Dr. Kishore.
9. Do Strength Training at Least Three Times a Week
While cardio is essential, don’t neglect your muscles. Strength training helps maintain lean body mass, strengthens bones, and improves metabolism. “Even bodyweight exercises like squats and push-ups can make a difference,” Dr. Kishore points out. Plus, strength training helps keep aging-related muscle loss at bay.
10. Maintain a Balanced and Nutritious Diet
No single food holds the secret to good health. Variety is key. A balanced plate includes whole grains, lean proteins, healthy fats, and plenty of colorful fruits and vegetables. Dr. Kishore advises moderation and mindfulness over strict dieting. “Your diet should nourish you physically and emotionally,” he says.
The Bottom Line
Dr. Naval Kishore’s approach is refreshingly straightforward: no fancy superfoods, no drastic measures just small, consistent changes that add up to a lifetime of better health. As he puts it: “Health isn’t about perfection. It’s about progress, every single day.”
