Beyond the Scrubs: How Doctors Master Well-being and Why Their Habits Matter to You

As we navigate 2025, the world is buzzing with talk of healthier living. But what if the best health advice comes not just from medical journals, but from the very people who give it? Doctors, the tireless guardians of our health, juggle punishing schedules, immense emotional demands, and unpredictable hours. Yet, many manage to prioritize their own well-being, offering us a practical blueprint for sustainable health that transcends the confines of a hospital.

The World Health Organization (WHO) consistently emphasizes that small, consistent actions like balanced meals, adequate sleep, regular movement, and stress management can significantly lower the risk of non-communicable diseases such as diabetes, heart conditions, and obesity. These aren't just textbook recommendations; they're the very habits many doctors embrace daily, not only to stay fit but to powerfully lead by example.

"Start Simple, Stay Consistent"

"Health isn't about extreme diets or intensive regimens—it's about consistency with the basics," explains Dr. Tushar Tayal, Consultant, Internal Medicine, CK Birla Hospital, Gurugram. "Personally, I make time for at least 20 minutes of physical activity daily, whether it's a brisk walk or yoga. Movement helps manage stress and boosts overall immunity."

The WHO recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults. Doctors like Dr. Tayal diligently follow this, encouraging even short bursts of activity to combat a sedentary day.

Balanced Diet & Hydration: Ditching the Fad Diet Frenzy

When it comes to nutrition, a balanced approach is key. "I prefer simple, home-cooked meals—vegetables, lean proteins, and whole grains," Dr. Tayal shares. "Fad diets may offer quick results but aren’t sustainable or always safe. I believe in moderation—limiting sugar, processed foods, and staying hydrated throughout the day."

The WHO's dietary guidelines champion plenty of fruits, vegetables, legumes, nuts, and whole grains, while advocating for minimal salt, sugar, and trans fats. Many doctors embody this in their own kitchens, choosing foods that truly fuel them rather than just fill them up.

A Neurosurgeon's Blueprint for Peak Performance

For Dr. Sonal Gupta, Senior Director and HOD, Neurosurgery, Fortis Hospital, Shalimar Bagh, physical and mental wellness isn’t just an option—it’s absolutely vital.

"Brain and spine surgeries demand prolonged hours of standing and precision under immense pressure," she notes. "That's why I've structured my lifestyle around three verticals: mental fitness, physical fitness, and mindful eating."

Dr. Gupta kicks off her day with meditation and yoga at least four to five times a week to maintain emotional equilibrium. "Sleep alone isn't enough for mental recovery. Meditation helps calm the mind, and I find even five minutes of stillness impactful—especially when dealing with critically ill patients and their families."

Physically, she combines cardio exercises like HIIT, static cycling, and badminton with yoga for flexibility and muscle strength. "Yoga prevents muscle fatigue and conditions like fibromyalgia that many mistake for spine disorders. It helps me stay nimble and focused in the operating room."

Her diet is carefully moderated, focusing on low-sugar, low-carbohydrate foods with strict portion control and mindful eating. "Changing eating habits is about willingness. I cut sugar from tea and coffee due to a family history of diabetes. Portion control and switching to millets have helped maintain my BMI."

Dr. Gupta also consciously delegates tasks, minimizes screen time, and fosters a collaborative team environment to reduce stress and prevent burnout. "Type A personalities like mine are prone to hypertension and cardiac issues. I’m working on being more calm and mindful in both personal and professional spaces."

Sleep: The Unsung Hero of Health

Another cornerstone of good health, often neglected, is sleep. Dr. Tayal is resolute on this point: "No matter how busy the day, I try to keep my sleep a priority. Sleep deprivation leads to mental fatigue and weakens the immune system."

To enhance sleep quality, he sticks to a routine: limiting screen time before bed, reading to unwind, and using blackout curtains. The WHO consistently underscores the profound impact of restful sleep on both physical and mental well-being.

Mental Health Matters, Especially for Caregivers

Doctors, just like anyone else, aren't immune to stress. In fact, the high-pressure nature of their profession makes stress management even more crucial. "I take time to disconnect—even 10 minutes of breathing exercises, music, or gardening can work wonders," Dr. Tayal shares.

Crucially, many doctors are now openly discussing the need for mental health support, actively helping to dismantle the stigma often surrounding it. Seeking help, they remind both patients and peers, is not a sign of weakness—it's a powerful step towards true strength.

Preventive Care: A Proactive Habit

Finally, what truly distinguishes doctors is their unwavering commitment to prevention. Dr. Tayal emphasizes, "I don’t skip my own health screenings or vaccinations. You can’t pour from an empty cup—so it’s critical we take care of ourselves too."

This proactive mindset aligns perfectly with the WHO’s "Be Healthy, Be Mobile" initiative, which champions proactive health management through regular screenings and timely medical attention.

The Takeaway

Whether it's a quick 10-minute exercise session, a carefully packed balanced lunch, or simply logging off screens before bedtime, the health habits doctors embrace for themselves mirror the practical advice they offer us all. Their lived experiences serve as a powerful reminder: good health isn't achieved overnight; it's meticulously built through conscious, consistent daily actions.

As the World Health Organization's guidance for 2025 stresses, a healthy lifestyle isn't just a distant goal—it's a continuous series of small decisions that collectively make a monumental impact. And who better to light the path than those living it out every single day?