Today, as we celebrate 73rd Indian Independence Day, we are proud of our achievements and a countless number of milestones we reached in all these years, as a country.

Unfortunately, even as the country progressed at various levels, we are still regressing as a healthy nation. India is now the diabetes capital of the world while chronic conditions like hypertension, thyroid, obesity have become a norm, even among the youth.

The numbers released by the World Health Organization about the prevalence of chronic conditions in India are quite appalling. It paints a gloomy picture stating that about 69.2 million people in India are living with diabetes and nearly 98.2 million may be affected by type 2 diabetes by 2030. There is a menacing growth of cancer and hypertension among young people. Almost 25% of Indian families have one heart patient and India has the highest number of heart attacks in the world.

The real freedom can happen only we become a disease-free nation. On this Independence Day let’s ask for absolute liberty from diseases. It’s time to embrace a healthy lifestyle, diet. And if you are diagnosed with any chronic condition, don’t lose hope. Many ailments are easily manageable with diet, workout and proper focus towards healthy living. Read on to know how to lead a fuss-free, independent and healthy life.

Independence Day


If you were diagnosed with diabetes, don’t lose hope. Though a common chronic condition, diabetes can be managed with few effective measures. If your family has a history of diabetes, modifying your lifestyle could be a great step towards preventing high levels of blood sugar. It is even more important to prevent diabetes if you are at high risk such as being overweight, hereditary or having diagnosed with prediabetes. It is as simple as eating a more healthful and balanced regimen including plenty of fibre, whole grains, vegetables, proteins and avoiding simple carbs. Get involved in physical activity like jogging, cycling, walking which can lower blood sugar, boost insulin sensitivity which keeps your sugar under control. Regular monitoring and health checkups can also be helpful to reverse this condition.


Hypertension can be successfully brought under control with a healthy lifestyle, you may avoid, delay or reduce the need for medication. Studies reveal that 10% of weight loss can remarkably control high blood pressure, so set goals to shed those extra kilos. Eat a healthy diet abundant in whole grains, vegetables, fruits, low-fat dairy products and cut on saturated fat and processed foods. Limit sodium intake to less than 1500mg/day. Quit smoking and limiting alcohol intake improves overall health.

Heart Disease

Healthy strategies to prevent heart disease are quitting smoking and avoiding tobacco. As the harmful chemicals can narrow blood vessels and lead to a heart attack. Exercise regularly, eat a heart-healthy diet rich in superfoods like wholegrain, fruits, vegetables, low-fat dairy products and lean protein. Avoid saturated fats, trans fat and red meat. Get a sound sleep as sleep deprivation can harm your health that elevates the risk of heart disease, obesity and blood pressure. Beat stress with relaxation exercise, yoga or meditation to promote your heart health.


Thyroid, known as your metabolic master regulates every single cell in the body. Healthy choices of living can prevent, slow down or stop the progression of thyroid disease. Quit smoking to protect the thyroid gland from the harmful toxins. Regular workouts can boost the metabolism and help in losing weight which can improve the functioning of the thyroid hormone. Eat a healthy diet rich in whole grains, legumes, fruits and vegetables and stay away from cruciferous veggies and soy products to improve the functioning of the thyroid gland.


Obesity is one of the most common health issue affecting the quality of life and one of the contributing factors for the development of chronic diseases. Simple steps to prevent weight gain is to go for regular workouts - you need to get 150 minutes of moderate-intensity workout per week. Emphasis on low-calorie, nutrient-dense foods such as whole grains, fruits and vegetables and avoid simple carbs, sugars and saturated fat. Be consistent and stick to your healthy weight loss plan even during weekends, holiday or long vacations to reach your health goal.