Taking care of your health doesn’t have to be complicated—just ask Prof. Uma Kumar, the Head of Rheumatology at Delhi-AIIMS. In a recent conversation with Drug Today Medical Times at Indian Women's Press Corps in Delhi, she shared some simple yet powerful tips on how we can improve our daily habits to feel better, stay active, and maintain a healthy diet.

Weather you're struggling with weight, worried about uric acid, or just looking to move more, Prof. Kumar’s advice can help guide you on the right path.  Let’s start with exercise—yes, it’s important!

But no need to sign up for hours at the gym. 150 minutes of physical activity per week, that’s just about 20 minutes a day, is enough to keep you in good shape.

Prof. Kumar recommends taking small breaks if you sit for long stretches—just stand up, stretch, and move around for a bit. It’s that easy to keep your body happy.  When it comes to eating, Prof. Kumar has one golden rule: Make your plate colorful! A mix of fruits, vegetables, pulses, cereals, and dairy products should be a regular part of your meals.

But she also mentioned something important—watch your weight. While healthy eating is key, portion control is equally crucial to avoid unhealthy weight gain. 

Many people are concerned about uric acid—and Prof. Kumar set the record straight. If you’ve recently indulged in seafood or high-protein foods like kidney beans, you might see a slight spike in uric acid, but it’s not always a big deal.

However, if your uric acid stays high and you notice joint swelling, that’s when you might need treatment. In her advice on diet, Prof. Kumar encourages avoiding red meat, alcohol, and sugary drinks, but don’t stress about cutting out pulses, dairy, or tomatoes. Those are still good for you! 

Finally, on supplements, Prof. Kumar advises caution. Unless a doctor prescribes them, it’s best not to start taking them without a real need. 

Simple changes, like adding a bit more movement, eating a variety of colorful foods, and understanding uric acid, can go a long way in improving your health. And remember—small steps really can lead to big changes!