TODAY’S generation of children may be the first in modern history to have a shorter life-span than their parents,” says Vishal Bali, CEO, Wockhardt group of hospitals. Scary, isn’t it? In this era of organic and vegan revolutions and diet charts, it comes as a shock when experts say that the 25-35 age group is far from being fit.

Obviously, all the eating out, meals at odd hours and a callous attitude towards our body is now taking its toll. As Prof Adrian Kennedy, managing director, wellness division, Apollo Hospitals, Hyderabad, observes, “Since the late ’90s, there’s been a change for the worse in the average urban Indian’s food profile, with 48.14 per cent consuming a high-fat diet. The percentage of people eating out frequently is now 29.66 per cent. And 28.10 per cent urban Indians indulge in a high-salt diet.” In fact, a survey conducted among one lakh urban Indians between the age of 25 and 35 by the wellness wing of the Apollo Group indicates that now a substantial 53.23 per cent of the youth is non-vegetarian and that 30.79 per cent doesn’t consume fresh fruit or vegetables daily.

Not a very healthy habit, is it? Added to that are other lifestyle lacunae like stress – which leads to sleep deprivation and inability to relax – inadequate or no exercise, time constraints… The result is a very mentally and physically depleted urban India. The ratio of 55.98 per cent physically unfit young people co-relates with 55.57 per cent who do not and probably have never exercised, Prof Kennedy maintains. According to a study conducted by the Wockhardt Group, while it is healthy to walk 10,000 steps daily, the average Indian makes do with just about 4000! This when an hour’s daily walk decreases the chances of a heart disease by 30-40 per cent, of a stroke by 25-30 per cent, of breast cancer by 20 per cent and diabetes by 50 per cent. See how we underestimate the power of brisk walking...

No wonder then that 64.67 per cent people are obese. Obviously, the solution lies in a healthy and active lifestyle. And herein lies the irony: the youth today has all the facility – gyms, fitness gadgets – as well as the financial resources to take care of their body and soul. Yet, as Bali points out, 70 per cent of all illnesses are lifestyle-related and 50 per cent of our medical cost is incurred while treating them.

Mumbai-based Dr Jamshed Dalal, the head of Lilavati Hospital’s cardiology department, observes that though people are aware of the health benefits of a proper diet, relaxation and the need to exercise, very few actually practise it. No wonder then that Indians – who are genetically predisposed to heart diseases, hypertension and diabetes – are now afflicted by diseases at a much younger age. Sangita Reddy, the executive director, Apollo Hospitals, Hyderabad, cites an example of a 12-year-old undergoing bypass surgery! Haven’t we all heard cases of 25-year-olds dropping from a heart attack? Mumbai-based pathologist Dr Indumati Gopinathan substantiates this by stating that the 25 to 35 age group does show higher levels of cholesterol and tryglecerides.

What this age group is also afflicted with, is an acute lack of time and – in some cases – inclination to have sex. Dr Firuza Parikh, director, Department of Assisted Reproduction and Genetics, Jaslok Hospital, Mumbai, concurs, “Since the last decade, couples seem to meet more in the boardroom than the bedroom. Regular sex becomes a casualty and results in what I call voluntary infertility. Today, three out of 10 couples who come for infertility treatment belong to this category.” She adds that obesity and diabetes affect the sperm count and motility of the sperms as well. In women, polycystic ovaries are a possibility which could later result in infertility and in some cases, this could make them prone to high BP, diabetes, high cholesterol and heart disease.

We all know that a healthy mind resides in a healthy body. By now, it’s clear that our bodies are anything but healthy. So obviously, our mind is rather battered too. According to Dr Vikas Mohan Sharma, a Delhi-based psychiatrist, “In the last decade, the number of patients (who are over 20) who come to me because of a anxiety disorders has doubled. Most of them don’t have a buffer zone – a support system and adequate relaxation.” Don’t give up your favourite food!

You just need to tweak your lifestyle choices a bit for a healthier life, says Sudeshna Chatterjee from ‘stop eating meat’ to ‘stay away from sugar’ to ‘faithfully hit the gym everyday’, scary instructions and frightening statistics stare us in the face regularly. So much so that now lifestyle management seems no longer a luxury, but a necessity.

The good news, however, is that this is not a herculean task. You don’t have to deprive yourself from your favourite food or exercise till your muscles are pleading for rest. Moderation is the key word here. For instance, no one is asking you to denounce fried food or aerated beverages completely. If you must indulge in them, do so, but just once a week. Similarly, just reduce your meat intake, specially the delectable red meat and try consuming more of omega-rich fish and white meat. Make the time to flex your limbs a bit every day. And if you are a smoker, kick that butt now – there really is no moderation here!

Ishi Khosla, a Delhi-based nutritionist gives a diet plan:

Eat small quantities of food every three hours.
Avoid late dinner. Dine at least three hours before bedtime and this meal should be the lightest of the day.
If you imbibe alcohol, consume it in moderation. Alcohol should not be taken more than twice a week. Men should not have more than two drinks (one drink is equivalent to 33 ml for spirits, 100 ml for wine, 330 ml for beer ) and women not more than one drink at a time.
Drinking eight to 10 glasses of fluid, that includes water, is a must.
Have your daily dose of vitamin C (for a healthy immune system) and vitamin B Complex, which prevents heart disease, anaemia and improves cellular health.
Whole fruits are always preferred over fruit juice.
Include green tea or herbal tea to add necessary antioxidants to your body. Opt for tea without milk to avoid acidity and this will also maximise the antioxidants in your body.

According to Aditya Agarwal, director, AMRI hospital, Kolkata, exercise has many health benefits. However, do take some basic precautions before and during your regimen. His advice is:
Proper hydration is an important factor while exercising. It is important to have 200 – 600 ml water or sports drinks before exercising and 200 – 300 ml every 20 minutes while exercising.

Finish your meal three to four hours before you start your regimen. Your food should have a high carbohydrate content, low fat and moderate protein to aid in digestion. During strenuous workouts, sports drinks and carbohydrates should be taken in regular intervals. After your workout, indulge in a diet that contains carbohydrates. For instance, fruits like pineapple, banana, melon, white bread and sports drinks should be taken within 30 minutes. JUST AN HOUR’S WALK A DAY DECREASES...
Chances of heart disease by 30 to 40 per cent The risk of a stroke by 25 to 30 per cent Chances of breast cancer by 20 per cent The risk of diabetes by 50 per cent