Suneela Thatte, VP and Head, Merck Healthcare R&D India
As women, we often navigate multiple responsibilities, balancing careers, families, and personal commitments. In the midst of it all, our own well-being can take a backseat. But prioritizing our health—both physical and mental—is not just important, it’s essential for sustained success and satisfaction.
Nutritiondos & don’ts to Remain Healthy
Good health starts with simple, consistent habits. A well-balanced diet rich in lean proteins, whole grains, and fiber fuels energy and focus throughout the day. My personal matra has been eat what your gene can identify and keep it simple! Staying hydrated—at least 2-3 liters daily—enhances metabolism and cognitive function. Thoughtful meal planning, not only ensures that there are no last-minute challenges but also ensures that we eat right! Equally important is mindful eating—taking time to enjoy meals can improve digestion and prevent unhealthy cravings.
At the same time, certain habits can drain rather than sustain us. Skipping meals may seem convenient but often leads to fatigue and energy depletion. Over-reliance on caffeine can disrupt sleep and focus, while neglecting key nutrients like iron, calcium, and vitamin D impacts long-term health. Emotional eating is another common challenge—replacing it with healthier stress management techniques, like a short walk, Yoga or simply deep breathing, can make a real difference.
Taking care of ourselves isn’t an indulgence—it’s a necessity. When we prioritize our well-being, we lead with clarity, strength, and resilience, both at work and in life.
Be Proactive: Key Health Markers to Keep A Check On
A proactive approach to wellness starts with staying informed about key health markers that can help prevent long-term complications and ensure overall well-being. The role of preventive health cannot be overemphasized here.
Heart health and metabolic health should be key priorities, with regular checks on blood pressure, cholesterol, and blood sugar levels, as cardiovascular disease remains a leading cause of mortality among women. Bone and muscular health are equally important, as women are more prone to osteoporosis; tracking calcium and vitamin D levels helps ensure strong bones and mobility. Hormonal balance, including thyroid function and reproductive hormones, plays a crucial role in metabolism, energy levels, and overall well-being, making periodic screenings necessary. Additionally, iron and micronutrient levels should not be overlooked—fatigue, frequent headaches, and low energy may indicate iron deficiency, which is particularly common due to menstruation.
