Bengaluru: Preventive healthcare, balanced nutrition and sustainable lifestyle changes are central to maintaining long-term wellbeing, says cardiothoracic surgeon Dr Shriram Nene, whose latest book, 21 Days to Good Health, encourages people to take greater responsibility for their health before medical complications arise.
Launched at an event in Bengaluru attended by Biocon founder Kiran Mazumdar-Shaw and former badminton player Prakash Padukone, the book focuses on practical ways to incorporate healthy habits into everyday life.
Drawing on nearly 20 years of experience in cardiac surgery, Nene observed that several health conditions develop over years due to poor dietary choices, inadequate physical activity, stress and insufficient sleep. He believes preventive measures can help address these risks much earlier.
The book outlines a 21-day programme followed by a 45-day consolidation phase. Nene clarifies that 21 days is not a scientifically established period for permanently developing habits. Instead, the programme offers a structured starting point for lasting lifestyle improvements. He also advises people against abandoning their efforts after occasional setbacks.
Dedicated to his wife, actor Madhuri Dixit, and their sons Arin and Ryan, the book highlights the importance of making health a shared family priority. Nene points to Dixit’s passion for dance as an example of how enjoyable physical activities can encourage consistency.
He also recommends adapting traditional Indian food habits to modern, less physically active lifestyles by balancing rice, roti, idli and dosa with protein, vegetables and fibre.
Other recommendations include walking for 10-15 minutes after meals, practising body-weight exercises, maintaining regular sleep schedules and prioritising family connections.
Nene also emphasises health span over merely increasing lifespan, encouraging people to focus on maintaining physical strength, mental fitness and meaningful relationships as they age.
