Let’s face it. Between long hours at the desk, endless emails, and barely-there lunch breaks, most working professionals barely get time to think about their health. No wonder then that we are seeing a surge in lifestyle related diseases and early deaths among working professionals, even among people as young as 40. To get an idea of how to reverse this trend, we reached out to Nutritionist Payal Rangar to know what her take on this is.
Rangar sees this all the time, and her message is simple, you don’t need a massive lifestyle change to start feeling better. Just small, consistent steps will also work wonders.
Rangar, who has worked with busy professionals across industries, says it starts with the basics. As she says, “So many people skip breakfast or start their day with just coffee, she shares. Even just drinking a few glasses of water in the morning and having something simple like oats, eggs, or poha can make a big difference.”
Let us check out her easy-to-follow health tips here.
Plan Meals In Advance
One thing Rangar always recommends is planning ahead when it comes to meals. When work piles up, it’s easy to just order whatever’s quick, but that usually leads to energy crashes later. A basic home-cooked lunch with some vegetables, a bit of protein, and healthy fats can go a long way in keeping you focused through the day, she says.
Snack Healthy Avoid The Afternoon Slump
And what about that late-afternoon slump? You’re not alone. Most people feel it around 4 PM and grab chips or something sugary, Payal says, But things like roasted makhana, a fruit, or even a handful of nuts can keep your energy up without the crash.
Boost Health By Moving More
She also points out that movement matters more than we realize. Just getting up every hour, walking around for a few minutes, or stretching at your desk these little things help with circulation, posture, and even mood.
Don’t Eat While Working
One of her biggest tips? Don’t eat in front of your laptop. “Take a real break, even if it’s just 10 minutes. Focus on your food, chew slowly it helps more than you think.” This will give you an instant health boost.
Reset Your Body
And while sleep and stress might feel like things we can’t control, Rangar says even short practices like breathing exercises or stepping away from screens before bed can help your body reset.
Her overall take is refreshingly realistic: You don’t need to be perfect. Just start with one or two small changes, stick with them, and build from there. In a world that’s always rushing, her advice is a good reminder that health isn’t about extremes, it’s about small choices that support you through the chaos of everyday life.