New Delhi: Health is shaped not over decades alone but with every meal consumed. While many believe that good health develops over a long period, biology suggests otherwise. It is the repeated habits that truly build health. Food acts as a signal to the body.
Celebrity nutritionist Pooja Makheja explains that within minutes to hours after eating, significant changes occur in the body. Food instantly affects the entire system. It influences the signaling of hormones like insulin and cortisol, alters neurotransmitters such as serotonin and dopamine, activates genes related to inflammation, and impacts the behavior of immune cells post-meal.
Research shows that even a single intake of high-fat or high-sugar food can activate inflammation-related genes and increase oxidative stress within hours, regardless of an individual’s overall health. However, one meal does not define a person’s health; rather, it is the habits repeated consistently that do. The body adapts according to the pattern it experiences regularly, making consistent and correct nutrition more important than perfection in each meal.
Experts emphasize that food is not just to fill the stomach but serves as information and instruction for the body. It acts like daily signals sent to the system. Maintaining these signals positively and healthily over time will cause the body’s biology to adjust accordingly. A balanced diet is recommended as part of daily routine.
Nutritionists advise including variety in daily meals. Whole grains like brown rice, whole wheat chapati, oats, or millet provide good carbohydrates and fiber. For protein, options such as lentils, chickpeas, kidney beans, paneer, eggs, chicken, fish, or soy products support muscle growth and repair.
Green leafy vegetables like spinach and fenugreek, along with colorful vegetables such as carrots, tomatoes, and capsicum, offer abundant vitamins and minerals. Seasonal fruits like apples, bananas, oranges, or guava provide natural sweetness and antioxidants. Dairy products including milk, curd, or buttermilk contribute calcium and protein. Healthy fats from a handful of nuts, almonds, walnuts, or limited use of ghee and oil are recommended. Drinking plenty of water throughout the day and reducing salt and sugar intake is also advised.
Bhupendra Singh Chundawat is a seasoned technology journalist with over 22 years of experience in the media industry. He specializes in covering the global technology landscape, with a deep focus on manufacturing trends and the geopolitical impact on tech companies. Currently serving as the Editor at Udaipur Kiran, his insights are shaped by decades of hands-on reporting and editorial leadership in the fast-evolving world of technology.