Dr. D Nageshwar Reddy on Healthy Eating Habits and Daily Wellness Routine
Dr. D. Nageshwar Reddy, a renowned gastroenterologist and founder of AIG Hospitals in Hyderabad, has dedicated his career to advancing digestive health care in India while championing preventive medicine. Beyond his groundbreaking work in medical innovation, Dr. Reddy practices what he preaches—maintaining a disciplined wellness routine that balances physical activity, mindful eating, and stress management. In this candid conversation, with Swapna Journalist, he shares practical insights into his daily habits and offers straightforward advice on navigating common dietary challenges faced by millions of Indians. From his perspective on staple foods like white rice to the importance of meal timing and exercise, Dr. Reddy’s approach is refreshingly simple yet scientifically grounded. His philosophy centers on three fundamental pillars: consistent physical activity, proper nutrition, and cultivating a peaceful, stress-free lifestyle. For anyone seeking achievable strategies to improve their health without complicated protocols, Dr. Reddy’s wisdom offers a practical roadmap rooted in decades of medical expertise and personal commitment to wellness. Here are the excerpts:
What are your views on white rice and white sugar in our diet?
White rice and white sugar are serious concerns because both are high in carbohydrates. While white rice is a staple food in many Indian diets, it can spike blood sugar levels significantly. Similarly, excessive sugar consumption leads to serious health issues including obesity and diabetes. It’s important to be mindful about consuming these refined carbohydrates.
What does your daily exercise routine look like?
I maintain a very active lifestyle with physical activity for almost 1.5 to 2 hours daily. My routine includes gym workouts for about 1.5 hours each day, followed by walking for another 1.5 to 2 hours. Regular physical activity is crucial for maintaining overall health and fitness.
Should we follow two meals a day or three meals a day? Which is better?
Three meals a day is good enough, but honestly, there’s no significant difference between two meals and three meals in terms of nutritional benefits. What’s more important is the timing—the last meal should be early. It should not be very late, ideally not beyond 7:00 PM. Early meal timing helps with better digestion and overall health.
Besides diet and exercise, what other lifestyle factors are important for health?
The third important part is, of course, avoiding smoking and other harmful habits. Additionally, engaging in activities you enjoy—like listening to music—contributes to mental well-being. Think of things that bring you peace and incorporate them into your daily routine.
Could you summarize the key principles for maintaining good health?
Health is not just about physical activity alone. It encompasses three essential pillars: regular physical activity, a proper balanced diet, and a peaceful, stress-free life. When you combine these three elements together, that itself is good enough for maintaining excellent health and well-being.
What’s your advice regarding processed foods?
Avoid processed foods and maintain basic, wholesome eating habits. Processed foods often contain unhealthy additives and preservatives that can harm your health. Instead, adopt whole, natural foods that support a balanced diet and promote overall well-being. Keep your diet simple and natural for better health outcomes.
