During the recent Women’s World Cup interaction with Prime Minister Narendra Modi, he proudly spoke about the Fit India Movement—how sports isn’t just a career, it’s a lifestyle. His words echoed something every doctor and public health worker knows: the real trophy is health.
Non-communicable diseases are long-lasting medical conditions that do not spread from person to person. They typically result from a combination of genetic, physiological, environmental, and lifestyle factors. The WHO notes that the major NCD categories include cardiovascular diseases, cancers, chronic respiratory diseases, and diabetes, all of which progress silently for years before symptoms appear.
Non-communicable diseases (NCDs)—like heart disease, diabetes, stroke, cancer, and chronic respiratory illnesses—are the silent opponents of our times. They don’t spread from person to person, but they thrive on our habits, environments, and daily choices. According to the World Health Organization (WHO), NCDs account for 75% of all global deaths (i.e. 43 million) each year. (1) In India alone, they contribute to more than 60% of total deaths. (2)
But here’s the good news — up to 80% of premature NCDs are preventable through simple, sustained lifestyle changes. (3) Prevention starts with you.
MedBound Times connected with Dr. Kamran Qureshi, Assistant Professor, Community Medicine for his insights on Non-Communicable Diseases:
1. Move your body — every step counts
Whether you’re a cricketer on the pitch or an office worker at a desk, movement is your medicine. Regular physical activity helps control blood sugar, improves heart health, and reduces stress hormones.
Aim for at least 150 minutes of moderate-intensity exercise per week — brisk walking, cycling, or even dancing.
Add strength training twice a week to preserve muscle mass and metabolism.
Use stairs, stretch during screen breaks, and involve your family in evening walks.
“Fit India begins with Fit Individuals.” — Fit India Mission (4)
2. Eat smart, not fancy
Modern diets are loaded with processed, sugary, and salty foods. But the best preventive medicine is still on your plate.
Follow the “half-plate rule” — half fruits and vegetables, one-quarter whole grains, one-quarter protein.
Reduce added sugar and salt. India’s average salt intake is nearly double the recommended 5 grams per day. (5)
Choose home-cooked meals over packaged snacks and sugary drinks.
The Mediterranean-style diet, rich in plant-based foods and healthy fats, has shown a 30% lower risk of cardiovascular disease. (6)
3. Quit tobacco — completely
Tobacco remains India’s biggest NCD risk factor, causing 1.35 million deaths annually. (7) Whether smoked or chewed, it damages nearly every organ system.
There’s no “safe” level of tobacco use.
Seek help through helplines like QUITLINE (1800-112-356) or cessation programs like mCessation of National Tobacco Control Program.
Replace the habit with healthy oral alternatives — fennel, cardamom, or chewing sugar-free gum.
Every cigarette avoided adds 11 minutes to your life. (8)
4. Limit alcohol — the less, the better
Alcohol contributes to over 200 health conditions, including cancer, liver disease, and hypertension. (9)
Avoid if you haven’t started and reduce if you do, drink responsibly.
Avoid binge drinking (more than 4–5 drinks in one sitting).
Choose alcohol-free days each week.
There’s growing evidence that no amount of alcohol is completely safe. (10) Prevention begins with moderation.
5. Keep a check on your numbers
Screening saves lives. Many NCDs progress silently — you may feel healthy even as your blood sugar or blood pressure rises.
Blood pressure: Check annually after age 30.
Blood sugar and cholesterol: Screen every 3 years (more frequently if overweight or family history).
Body Mass Index (BMI), waist circumference & Waist to Hip ratio (WHR): Track periodically; abdominal obesity increases metabolic risk.
Early detection prevents long-term complications like stroke, kidney failure, and blindness.
6. Sleep — your underrated superpower
In our 24/7 digital lives, sleep is the first casualty. But insufficient sleep raises the risk of obesity, diabetes, and heart disease. (11)
Adults need 7–9 hours of restful sleep.
Maintain a fixed bedtime routine, avoid screens an hour before sleeping.
Treat sleep as sacred, not optional.
Good sleep hygiene is as vital as diet or exercise.
7. Manage stress — protect your mind, heal your body
Chronic stress disrupts hormonal balance and accelerates inflammation — a root cause of many NCDs.
Practice yoga, meditation, or deep-breathing daily.
Spend time outdoors or with loved ones.
Seek professional help for persistent anxiety or burnout.
India’s National Programme for Prevention and Control for Non Communicable Diseases (NP NCD) emphasizes mental wellness as part of NCD prevention. (12)
8. Stay connected with healthcare
Preventive check-ups aren’t for when you’re sick — they help you stay healthy.
Attend annual health screenings and community health camps.
Use digital health apps to monitor physical activity, sugar, or BP.
Vaccinating against HPV and Hepatitis B — both reduce cancer risks.
Your doctor is your teammate in prevention, not just treatment.
9. Make your environment healthy
NCDs aren’t just personal; they’re environmental. Air pollution contributes to over 1.6 million deaths in India each year. (13)
Use public transport or carpools to reduce emissions.
Grow indoor plants and support clean air initiatives.
Avoid burning waste or plastic near home.
India also ranks among the countries with the highest global exposure to PM2.5 particulate pollution, according to the State of Global Air 2023 report (Health Effects Institute 2023).
The “One Health” approach — linking human, animal, and environmental well-being — is crucial to tackling chronic disease globally.
10. Build healthy habits as a community
Public health thrives on collective effort. Join or create local health clubs, school awareness drives, or workplace fitness challenges.
Encourage healthy tiffin/meal days in schools or offices.
Organize walkathons, yoga mornings, or NCD awareness talks.
Advocate for better food labeling, open gym parks, and smoke-free zones.
When one person changes, it’s motivation. When a community changes, it’s prevention. Let us take this journey from motivation to prevention, together.
Prevention isn’t about perfection, it’s about progress. Every small choice - skipping a cigarette, walking instead of driving or climbing instead of taking elevators, saying no to an extra teaspoon of sugar, everything adds up ultimately.
If our sports icons can inspire a nation to get fit, we as citizens can keep that momentum alive not just in stadiums, but in kitchens, offices, and homes. The next health revolution won’t come from hospitals; it will come from habits.
So, start today. Your future self will thank you.
Each step you take toward better nutrition, physical activity, and preventive screening shapes a healthier future not only for yourself but also for your community. Begin with one change today and stay consistent, prevention grows stronger with every decision you make.
World Health Organization. Noncommunicable diseases fact sheet. WHO; 2023.
Ministry of Health and Family Welfare. NPNCD Operational Guidelines 2023. Available from: https://www.mohfw.gov.in/sites/default/files/NP-NCD%20Operational%20Guidelines_0.pdf
WHO. Global Action Plan for the Prevention and Control of NCDs 2013–2030.
Fit India Mission. About Fit India Movement. Government of India; 2024.
National Institute of Nutrition, ICMR. Dietary Guidelines for Indians 2020.
Estruch R et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2018;378(25):e34.
GATS-2 India Report 2016–17. Ministry of Health & Family Welfare.
Jha P et al. 21st-century hazards of smoking and benefits of cessation in India. N Engl J Med. 2013;368(4):341–350.
WHO. Global Status Report on Alcohol and Health 2023.
Burton R, Sheron N. No level of alcohol consumption improves health. Lancet. 2018;392(10152):987–988.
Medic G et al. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017;9:151–161.
Ministry of Health and Family Welfare. NPNCD Operational Guidelines 2023.
State of Global Air 2023 Report. Health Effects Institute.
Edited by Dr. Shikhar Dabas and M Subha Maheswari
