Want better health? Doctor reveals 7 simple habits that could make a difference

Adopting healthier habits at any stage of life can have a positive impact on long-term well-being and may help reduce the risk of several chronic health conditions.

Dr Saurabh Sethi, a California-based gastroenterologist and hepatologist with 25 years of experience who has trained at AIIMS, Harvard and Stanford universities, has shared seven habits that he believes can contribute to better overall health and long-term well-being.

Sharing his recommendations on Instagram, Sethi wrote: "As a doctor, here are 7 science-backed changes I wish I’d made sooner."

His seven tips are given below:

Take a 10-minute walk after meals

Even brief post-meal walking can significantly blunt glucose spikes - and may be more effective for post-meal glucose than doing the same amount of walking at another time.

Eat 30 or more different plant foods a week

Large microbiome research found that people eating 30+ different plant foods per week had greater gut microbial diversity than those eating fewer than 10.

Finish eating 2-3 hours before bedtime

Late meals can worsen nighttime glucose control - and lying down soon after eating can increase reflux risk.

Include strength training, including leg exercises

In a study of nearly 20,000 U.S. adults, larger thigh circumference was associated with lower all-cause and cardiovascular mortality.

Aim for at least 30 grams of fibre a day

Higher fiber intake is consistently associated with lower risks of cardiovascular disease, type 2 diabetes, colorectal cancer and premature death.

Prioritise 7-9 hours of sleep

Chronic short sleep affects far more than energy - it’s associated with worse glucose regulation, appetite regulation and cardiovascular health.

Drink coffee without loading it with sugar

Coffee consumption is consistently associated with lower risks of chronic liver disease, cirrhosis and liver cancer. The liver data are remarkably strong.