What I wish my patients knew about staying healthy, doctor says
Dr Gaurangi Shah clarifies common misconceptions about lifestyle diseases, and offers three practical clues she wished patients knew.
Walk into any clinic in India today and the same illnesses keep returning: high blood pressure, diabetes, fatty liver, rising cholesterol. These conditions rarely appear overnight.
They develop slowly, shaped by years of habits, diet, and lifestyle.
Yet many patients still carry myths about what causes these diseases and how they should be managed.
Dr. Gaurangi Shah, consultant in general medicine at P. D. Hinduja Hospital & Medical Research Centre, says that a large part of her work involves correcting misunderstandings that patients have about common lifestyle illnesses.
“There are several things patients believe about health that simply are not true. If people understood these better, they could prevent disease or manage it much more effectively," she explains.
Here are THREE THINGS she wishes patients knew
HYPERTENSION AND DIABETES ARE NOT JUST ABOUT GENES
Many patients believe that conditions like high blood pressure and diabetes are purely hereditary, and once medication begins, nothing else matters.
That assumption is misleading.
“Lifestyle modification is actually the first treatment for lifestyle disorders. Medicines work far better when patients follow a healthy lifestyle," Dr. Shah says.
According to her, genetics certainly play a role, but daily habits have a major influence on whether these diseases develop in the first place.
Even in people with a family history, healthier routines, regular exercise, balanced meals, weight control, and adequate sleep, can delay the onset of disease.
Hereditary hypertension usually develops between the ages of 40 and 60. If someone develops high blood pressure before 40 or after 60, they should consult a cardiologist or endocrinologist to check for secondary causes.
These causes can include conditions such as Pheochromocytoma or narrowing of the kidney arteries, known as Renal artery stenosis.
SUGAR ALONE DOES NOT CAUSE DIABETES
Another persistent myth is that eating sweets directly leads to diabetes.
In reality, the relationship between food and blood sugar is more complex.
“Diet contributes about 10 to 20% to your blood sugar readings. The liver plays a much bigger role, nearly 80%," Dr. Shah says.
The liver regulates how glucose is released and stored in the body, which means protecting liver health is central to preventing metabolic diseases.
A balanced plate, she explains, is key. Ideally, half the plate should contain fibre-rich foods such as fruits and vegetables. About a quarter should be protein, and the remaining quarter carbohydrates.
Choosing complex carbohydrates such as whole grains, lentils, and minimally processed foods helps prevent sudden spikes in blood sugar.
The World Health Organisation recommends limiting added sugar intake to about 25 grams per day. That total includes simple carbohydrates found in processed foods.
To maintain liver health, Dr. Shah also advises avoiding sugary drinks, ultra-processed foods, late-night meals after 8 pm, and excessive alcohol.
MORE PROTEIN IS NOT ALWAYS BETTER
Protein has become the centrepiece of many modern diets, with social media promoting high-protein meals and supplements for muscle strength and weight loss.
But excessive protein intake is not necessarily beneficial.
“Guidelines suggest about one gram of protein per kilogram of ideal body weight,” Dr. Shah says.
This distinction matters because people who are overweight often calculate protein intake based on their current weight rather than their ideal body weight, leading to overconsumption.
Unlike carbohydrates and fats, the body does not store extra protein for later use. When intake exceeds the body’s needs, the liver converts the surplus into other substances.
“The excess protein can be converted into fat, triglycerides, or into sugar through a process called Gluconeogenesis,” she explains.
Over time, this can contribute to increased triglyceride levels and fat storage if overall calorie intake remains high.
The key message, Dr. Shah says, is moderation.
“Any macronutrient eaten in excess, including protein, can lead to metabolic problems.”
PREVENTION IS STILL THE MOST POWERFUL MEDICINE
For many patients, chronic illnesses feel inevitable, especially when family history is involved. But doctors say prevention still remains the most powerful tool.
“Healthy habits can delay the onset of disease and give people a longer disease-free life. Early detection and timely intervention make a huge difference," Dr. Shah says.
In other words, staying healthy rarely depends on a single food, supplement, or medicine.
It is the quiet accumulation of everyday choices, what people eat, how they move, and how they care for their bodies over time.
Walk into any clinic in India today and the same illnesses keep returning: high blood pressure, diabetes, fatty liver, rising cholesterol. These conditions rarely appear overnight.
They develop slowly, shaped by years of habits, diet, and lifestyle.
Yet many patients still carry myths about what causes these diseases and how they should be managed.
Dr. Gaurangi Shah, consultant in general medicine at P. D. Hinduja Hospital & Medical Research Centre, says that a large part of her work involves correcting misunderstandings that patients have about common lifestyle illnesses.
“There are several things patients believe about health that simply are not true. If people understood these better, they could prevent disease or manage it much more effectively," she explains.
Here are THREE THINGS she wishes patients knew
HYPERTENSION AND DIABETES ARE NOT JUST ABOUT GENES
Many patients believe that conditions like high blood pressure and diabetes are purely hereditary, and once medication begins, nothing else matters.
That assumption is misleading.
“Lifestyle modification is actually the first treatment for lifestyle disorders. Medicines work far better when patients follow a healthy lifestyle," Dr. Shah says.
According to her, genetics certainly play a role, but daily habits have a major influence on whether these diseases develop in the first place.
Even in people with a family history, healthier routines, regular exercise, balanced meals, weight control, and adequate sleep, can delay the onset of disease.
Hereditary hypertension usually develops between the ages of 40 and 60. If someone develops high blood pressure before 40 or after 60, they should consult a cardiologist or endocrinologist to check for secondary causes.
These causes can include conditions such as Pheochromocytoma or narrowing of the kidney arteries, known as Renal artery stenosis.
SUGAR ALONE DOES NOT CAUSE DIABETES
Another persistent myth is that eating sweets directly leads to diabetes.
In reality, the relationship between food and blood sugar is more complex.
“Diet contributes about 10 to 20% to your blood sugar readings. The liver plays a much bigger role, nearly 80%," Dr. Shah says.
The liver regulates how glucose is released and stored in the body, which means protecting liver health is central to preventing metabolic diseases.
A balanced plate, she explains, is key. Ideally, half the plate should contain fibre-rich foods such as fruits and vegetables. About a quarter should be protein, and the remaining quarter carbohydrates.
Choosing complex carbohydrates such as whole grains, lentils, and minimally processed foods helps prevent sudden spikes in blood sugar.
The World Health Organisation recommends limiting added sugar intake to about 25 grams per day. That total includes simple carbohydrates found in processed foods.
To maintain liver health, Dr. Shah also advises avoiding sugary drinks, ultra-processed foods, late-night meals after 8 pm, and excessive alcohol.
MORE PROTEIN IS NOT ALWAYS BETTER
Protein has become the centrepiece of many modern diets, with social media promoting high-protein meals and supplements for muscle strength and weight loss.
But excessive protein intake is not necessarily beneficial.
“Guidelines suggest about one gram of protein per kilogram of ideal body weight,” Dr. Shah says.
This distinction matters because people who are overweight often calculate protein intake based on their current weight rather than their ideal body weight, leading to overconsumption.
Unlike carbohydrates and fats, the body does not store extra protein for later use. When intake exceeds the body’s needs, the liver converts the surplus into other substances.
“The excess protein can be converted into fat, triglycerides, or into sugar through a process called Gluconeogenesis,” she explains.
Over time, this can contribute to increased triglyceride levels and fat storage if overall calorie intake remains high.
The key message, Dr. Shah says, is moderation.
“Any macronutrient eaten in excess, including protein, can lead to metabolic problems.”
PREVENTION IS STILL THE MOST POWERFUL MEDICINE
For many patients, chronic illnesses feel inevitable, especially when family history is involved. But doctors say prevention still remains the most powerful tool.
“Healthy habits can delay the onset of disease and give people a longer disease-free life. Early detection and timely intervention make a huge difference," Dr. Shah says.
In other words, staying healthy rarely depends on a single food, supplement, or medicine.
It is the quiet accumulation of everyday choices, what people eat, how they move, and how they care for their bodies over time.
