Diabetes, BP and fatty liver often go undetected: Five things Indians should do to stay healthy in 2026

Many chronic diseases are called “silent” because they show no clear symptoms in the early stages. High blood pressure, high cholesterol, diabetes and fatty liver can exist for years without warning signs. Regular health screenings help catch problems early, when they are easier to manage. Adults should check blood pressure, blood sugar, cholesterol levels and body weight at least once a year. Those with a family history of heart disease or diabetes may need earlier or more frequent testing. Early detection can prevent serious complications like heart attacks, strokes, kidney damage and vision loss.

Move your body every day, not just on weekends

Physical inactivity is a major risk factor for chronic diseases. Long sitting hours at desks, screen time and lack of daily movement affect metabolism and heart health. Regular physical activity helps control blood sugar, lowers blood pressure, improves cholesterol levels and supports mental health. Adults should aim for at least 30 minutes of moderate activity such as brisk walking, cycling, yoga, or swimming on most days. Strength training twice a week helps maintain muscle and bone health. Movement does not need a gym—household chores, stairs and short walks also count.

Eat a balanced diet based on everyday Indian foods

Diet plays a central role in preventing and managing chronic diseases. Excess intake of refined carbs, sugar, salt and unhealthy fats increases disease risk. A balanced Indian diet should include whole grains like millets and rice in moderation, plenty of vegetables, fruits, pulses, curd, nuts, seeds and healthy oils. Limiting packaged foods, sugary drinks, deep-fried snacks and excessive salt is important. Portion control matters as much as food choice. Eating home-cooked meals regularly helps manage weight, blood sugar and cholesterol levels more effectively.

Manage stress and prioritise sleep

Chronic stress and poor sleep directly affect hormones, blood sugar, blood pressure and immunity. Long working hours, constant phone use and lack of rest increase the risk of lifestyle diseases. Adults should aim for 7 to 8 hours of quality sleep each night. Simple habits such as fixed sleep times, reduced screen use before bed and relaxation practices can improve sleep quality. Stress management through yoga, meditation, breathing exercises or hobbies helps lower the risk of heart disease, anxiety and depression. Mental health is as important as physical health.

Avoid tobacco and limit alcohol consumption

Tobacco use remains a major cause of preventable illness in India. Smoking and smokeless tobacco increase the risk of heart disease, stroke, cancer and lung disease. Quitting tobacco at any age improves health outcomes. Alcohol consumption should be limited as excess intake contributes to liver disease, high blood pressure, weight gain and poor mental health. Moderation or complete avoidance is especially important for people with diabetes, liver problems or heart disease.

Chronic diseases are not caused by one single factor, and they cannot be fixed overnight. Small, consistent lifestyle changes make a big difference over time. Making health a priority this year can prevent complications and improve quality of life for years to come.

(Dr Chatterjee is senior consultant, internal medicine, Indraprastha Apollo Hospitals, New Delhi)