Maintaining physical fitness and overall well-being extends beyond exercise or restrictive diets — it is rooted in consistent, mindful habits that nurture the body from within. Celebrity nutritionist Rujuta Diwekar, renowned for her work with Kareena Kapoor, recently shared three simple yet impactful practices that can significantly enhance health and vitality.
1. Incorporate Root Vegetables into the Diet
Diwekar recommends including traditional root vegetables such as arbi (colocasia), suran (yam), konfa, and rataru at least three times a week.
She emphasises that these nutrient-rich, farm-fresh foods — once common in Indian households — have been largely replaced by exotic produce like broccoli and avocado.
Root vegetables, she notes, are beneficial for gut health, provide sustained energy, and support immunity.
2. Maintain Adequate Hydration
Proper hydration, according to Diwekar, is fundamental to maintaining digestive efficiency, skin vitality, and mental clarity. She advises regular water intake throughout the day rather than waiting for signs of thirst, complemented by seasonal fruits and balanced meals.
3. Prioritise Rest and Recovery
Highlighting the importance of restorative health practices, Diwekar underscores that adequate sleep and relaxation are essential components of fitness. Rest enables the body to recover, regulate hormonal balance, and sustain metabolic function.
4. Antioxidant activity: “If you're feeling low this winter, the antioxidants will ensure that you're not going through congestion, a runny nose, and that your skin, hair and scalp aren't feeling flaky,” shares Rujuta Diwekar. These vegetables would also make you feel good, bright, and warm from the inside.
5. Prebiotic: You can say goodbye to winter-induced gas and bloating as root vegetables have prebiotics, which help in fixing your gut health in a simple, natural way.
6. Hormonal Health: These vegetables have “a proven effect on the health of your hormones. If you are going through any kind of imbalance, if you are having perimenopause, menopause, hot flashes, or are trying to get pregnant, want a smooth period, what you need is an infusion of these root vegetables,” revealed the nutritionist.
You can have root vegetables for breakfast, lunch, dinner or as an evening snack between 4 to 6 pm.
Exercise
Rujuta Diwekar suggests “taking a light, easy stroll in the evening or even post-dinner just before you go to bed. Make sure it's a stroll, not a brisk walk. You should be able to hum your favourite song as you do it and not get out of breath.”
As per the expert, a 10-minute physical activity helps you with digestion, releases excess gas and improves sleep. It's especially beneficial for people who have high fasting sugars.
Sleep
Finally, the nutritionist advises “staying away from every screen 30 minutes before bedtime and 30 minutes after waking up so that your body feels in sync.” According to her, it allows you to relax, really understand and register what you think about the whole day, what you would like to do in the morning, process things, delete unwanted memories and let you feel more like yourself.
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