Dr Shriram Nene Shares 6 Healthy Habits He Follows With Madhuri Dixit for Better Health

Staying healthy does not always require expensive Fitness equipment, restrictive diets or complicated wellness routines. Often, the most effective approach starts with everyday habits that support balanced Nutrition, regular movement, adequate sleep and long-term consistency.

Heart surgeon and health educator Dr Shriram Madhav Nene, husband of actor Madhuri Dixit, believes that building a strong foundation is more important than chasing the latest health trends. In an interview with Mashable India on October 23, he discussed six healthy habits he recommends and follows with his wife, ranging from mindful eating and walking after meals to strength-building exercises and maintaining a consistent bedtime routine.

His approach focuses on practical lifestyle choices that can be adapted to individual needs rather than relying on quick fixes.

Here are six healthy habits highlighted by Dr Nene and how they may support overall well-being.

1. Prioritise Nutrition and Practise Portion Control

Dr Nene considers nutrition one of the most important foundations of a healthy lifestyle. Instead of advocating extreme diets or eliminating entire food groups, he emphasises balanced meals, portion awareness and planning ahead.

“Nutrition is probably 70 to 80% of the equation,” he said, while stressing that eating well does not require extreme measures.

One practical suggestion is to avoid becoming excessively hungry before meals. When people go too long without eating, they may find it harder to recognise fullness or make balanced food choices.

Planning meals in advance can help make everyday eating more manageable. It also allows people to include a wider variety of foods rather than relying on whatever is most convenient when hunger strikes.

What Should a Balanced Plate Include?

A balanced meal can contain a combination of vegetables, protein-rich foods and carbohydrates. Leafy greens and other fibre-rich vegetables can contribute vitamins, minerals and dietary fibre, while protein supports muscle maintenance and repair.

Carbohydrates also have a role in a balanced diet, providing energy for daily activities. The type and quantity of food needed will vary depending on a person’s age, activity level, health conditions and nutritional requirements.

For example, a meal might include dal, vegetables, roti and curd, or rice served with beans, vegetables and another source of protein.

The broader lesson is to focus on variety, appropriate portions and nutritional balance rather than treating particular foods as automatically unhealthy.

Practical tip: Plan your meals, eat slowly and pay attention to hunger and fullness cues. These small steps can make mindful eating easier to maintain.

2. Walk After Meals and Stay Active Throughout the Day

Another habit Dr Nene highlights is walking after meals. Modern routines often involve long periods of sitting, whether at work, during travel or while relaxing at home. Even people who exercise regularly may spend much of the remaining day being sedentary.

Adding short walks to the daily routine can provide a simple way to increase movement without requiring a gym membership or specialised equipment.

“Even simple things like walking after meals activate your insulin receptors and your muscles and decrease the amount of sugar,” Dr Nene explained.

How Can a Post-Meal Walk Help?

After eating, the body begins digesting food and absorbing nutrients, including glucose from carbohydrate-containing foods. Physical activity helps muscles use glucose for energy, and research suggests that walking after meals can help moderate the rise in blood sugar.

A gentle walk may also support digestion and help some people feel less sluggish after eating. However, its effects vary according to factors such as meal composition, walking intensity and individual health.

For many people, a short walk of around 10–15 minutes after a meal is a manageable starting point. Those who are unable to walk for that long can begin with a shorter duration and increase it gradually according to their comfort and ability.

The pace does not need to be intense. A comfortable walk around the neighbourhood, a few laps indoors or walking around the house can help incorporate movement into the day.

People with medical conditions that affect mobility, balance or blood sugar should seek individual guidance if they are unsure how to adjust their activity.

Practical tip: Instead of sitting down immediately after lunch or dinner, consider taking a gentle walk when you feel comfortable. Consistency matters more than speed.

3. Build Muscle Strength Without Relying on Heavy Weights

Dr Nene also highlights the importance of building and maintaining muscle strength. Strength training is often associated with gyms, specialised equipment and heavy weights, but these are not the only ways to work the muscles.

“Even if you do simple things with coffee cans and things like that, you’re building muscle,” he said.

The message is that strength-building activities can begin at home with manageable movements and light resistance, provided the exercises are appropriate for the individual’s fitness level.

Why Is Muscle Strength Important?

Muscle plays an important role in movement, balance and everyday tasks. Maintaining strength can help people perform activities such as climbing stairs, carrying shopping bags and getting up from a chair.

As people age, muscle mass and strength can decline, particularly when physical activity is limited. Regular resistance exercise can help maintain muscle function and support independence.

Depending on a person’s abilities and health needs, possible activities include:

• Chair squats: Practise sitting down and standing up from a stable chair.

• Wall push-ups: Use a wall to perform a modified pushing exercise.

• Resistance-band exercises: Add manageable resistance to movements.

• Light-weight exercises: Use suitable light dumbbells or household objects when safe.

• Bodyweight movements: Choose exercises that use body weight as resistance.

Beginners should start gradually, prioritise correct technique and allow adequate recovery between strength-training sessions. Household objects should be easy to grip and safe to lift.

People with injuries, chronic conditions or concerns about their ability to exercise should consult a qualified healthcare professional before starting a new routine.

Practical tip: Begin with exercises you can perform comfortably and build your routine over time. You do not need an elaborate setup to start working on strength.

4. Maintain a Consistent Sleep and Bedtime Routine

Sleep is another important part of Dr Nene’s approach to health. Adequate sleep allows the body and brain to recover and supports processes involved in learning, memory, mood and physical functioning.

He emphasises consistency, explaining that the body responds better to regular routines than constantly changing habits.

“Body likes consistency. It doesn’t like fads,” he said.

The principle applies to sleep as well as nutrition and exercise. Going to bed and waking up at broadly similar times can help establish a predictable sleep-wake pattern.

How to Build a Better Bedtime Routine

Dr Nene recommends creating a calmer environment before bed rather than carrying the day’s activities right up to the moment of sleep.

Some practical measures include:

• Put devices away before bedtime: Reduce activities that keep you mentally engaged, and consider limiting bright screens during your wind-down period.

• Keep the bedroom cool and comfortable: Adjust the temperature to suit your preferences and the surrounding climate.

• Use dim lighting in the evening: Lower lighting can help create a more relaxing environment.

• Maintain clean bed linens: Keep the sleeping space comfortable and fresh.

• Allow time to unwind: Reading, gentle stretching or another calming activity may help you transition towards sleep.

• Keep a regular schedule: Aim for consistent bedtimes and waking times, including on weekends when practical.

Most adults generally need at least seven hours of sleep per night, although individual requirements vary. Sleep quality matters alongside duration.

A regular bedtime routine cannot resolve every sleep problem. Persistent difficulty sleeping, loud snoring, breathing interruptions during sleep or ongoing daytime exhaustion may require medical assessment.

Practical tip: Start with one change, such as putting your phone aside before bed or setting a consistent bedtime. Build additional habits as the routine becomes easier.

5. Be Careful About Following Every New Health Trend

Social media has made Health and Wellness advice more accessible, but it can also make it difficult to distinguish reliable information from exaggerated claims.

Dr Nene encourages people to establish the basics before experimenting with new approaches. Rather than continually switching diets, supplements or exercise routines, he recommends prioritising habits that have a stronger foundation in evidence.

“There’s a lot of new things coming. But if you start with the basics and build a strong foundation, then the rest of what you do is going to be in your favour,” he said.

He also cautions against treating oneself as a guinea pig when making health decisions.

How to Evaluate Wellness Advice

A new diet, supplement or fitness method may sound appealing, particularly when it is promoted as a quick solution. However, claims about health benefits should be evaluated carefully.

Before adopting a new trend, consider the following:

• Check the evidence: Look for credible research rather than relying solely on personal testimonials.

• Consider the source: Information from qualified healthcare professionals and recognised medical organisations is generally more useful than unsupported online claims.

• Be cautious about quick fixes: Promises of dramatic results in a short period deserve scrutiny.

• Consider your individual needs: A routine that suits one person may not be appropriate for someone with a different medical history or lifestyle.

• Seek professional advice when needed: Discuss supplements, major dietary changes and health treatments with a qualified healthcare professional.

This is particularly important for people taking medication or managing chronic conditions, as some supplements and dietary changes can affect treatment.

A sustainable approach to health does not mean rejecting every new idea. It means assessing new information carefully and making decisions based on evidence, safety and personal needs.

Practical tip: Before trying a popular wellness trend, ask whether it is supported by reliable evidence, whether it is safe for you and whether you can maintain it over time.

6. Enjoy Your Favourite Foods While Watching Portions

Healthy eating does not have to mean giving up traditional dishes or avoiding every indulgent food. Dr Nene’s approach includes finding ways to enjoy familiar favourites while being mindful of ingredients, cooking methods and portion sizes.

During the interview, he discussed experimenting with different versions of popular Indian foods, including vada pav prepared using sweet potato instead of potato and alternative cooking methods.

He also spoke about making a lighter version of sheera using different ingredients.

However, experimenting with recipes does not always mean that the alternative tastes exactly like the original. While discussing different preparations of vada pav, Dr Nene acknowledged that the traditional fried version tasted better than baked and air-fried alternatives.

His comments highlight a practical point: food is not only about nutrition. Taste, enjoyment and cultural familiarity also influence whether people can maintain their eating habits.

Can You Eat Traditional Indian Foods and Still Eat Healthily?

Yes. A balanced diet can include familiar Indian dishes, provided the overall pattern of eating meets nutritional needs and portions are appropriate.

Rather than banning favourite foods, people can consider a few adjustments:

• Be mindful of portions: Enjoy richer dishes in quantities that fit your overall dietary needs.

• Include vegetables: Add vegetables or salads to meals to increase variety and fibre.

• Balance the plate: Include suitable sources of protein, carbohydrates and healthy fats.

• Experiment with cooking methods: Baking, steaming or using less oil may work for some recipes, although the result can differ from the traditional version.

• Avoid all-or-nothing thinking: One meal does not determine the quality of an entire diet.

Alternative ingredients can be useful, but they are not automatically healthier in every situation. The overall recipe, portion size and nutritional content still matter.

For example, replacing one ingredient may change the dish’s fibre, protein, carbohydrate or calorie content. The effect depends on the specific ingredients and how the food is prepared.

Practical tip: Keep the foods you enjoy in your routine and make realistic adjustments where useful. A balanced eating pattern is generally easier to sustain when it leaves room for pleasure and flexibility.

The Bigger Lesson: Consistency Matters More Than Quick Fixes

Dr Shriram Nene’s six healthy habits share a common theme: long-term well-being is built through repeatable everyday choices rather than extreme measures.

Prioritising balanced nutrition, walking after meals, maintaining muscle strength, following a consistent sleep routine, evaluating wellness trends carefully and practising portion control can all contribute to a healthier lifestyle.

However, no single habit guarantees good health, and individual requirements vary. Factors such as age, medical history, activity level, sleep needs and access to nutritious food can influence which changes are most appropriate.

The most practical approach is to begin with manageable steps. A short walk after dinner, a more balanced plate, a regular bedtime or a simple strength exercise can be a useful starting point.

Over time, these small actions may become part of a routine that is easier to maintain than a dramatic lifestyle overhaul.

Medical disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Consult a qualified healthcare professional before making significant changes to your diet, exercise routine or healthcare plan, particularly if you have an existing medical condition.