Dr. Saumik Kalita | Prevent: Live Long & Strong | Bubble Chat LIVE

Added: 2026-05-05

[00:00:05][music] [music] 10 9 8 7 6 5 4 3 2 1 zero >> host Ru and welcome back to bubble chat season 4. Today we'll be talking on a very important topic which is prevent live long and strong prevention what is prevention step ahead and Dr. Som Kalita welcome Dr. S. Thank you.

[00:01:00]>> Dr. Somik is a globally recognized expert with over 30 years of experience in performance medicines and lifestyle.

[00:01:08]So let's talk about his journey first from himself with uh Dr. Swami say so Dr. Please performance medicine lifestyle right. Uh good afternoon everybody.

[00:01:30]Yeah, basically I started my journey as any doctor start as a young doctor I started working in the peripheral areas and then slowly I ended up being in critical care medicine to critical care medicine where I was handling ICUs ICUs were very rare. So that was the only ICU in Gujarat. I would I would handle sounds would little different you know and we would handle very critical patients and then then I started understanding you know I started going in for preventive cardiologies prevention of heart diseases then I went and did my research in cardiovascular disease in Israel Israel may you know these sort of sounds are now very common Now it's not the great place but you know as Hebrew University I did a research in cardiovascular diseases or Uskabad you know I you know was working I worked as an associate professor for chronic disease epidemiology in a school called London school of hygiene and tropical medicine uh masters from CMC Valor uh and then uh I've done a fellowship in international you know for in basically in cardiovascular disease Epidemology and prevention.

[00:02:58]So uh the re my journey has been to understand how hard dis treat we were in the man in treating heart diseases worked with a cardiology group andographies angoplasties regular and then I started to understand why and then research and I have I have I work with lot of research teams all over the world and I must have you know we publish on a regular basis.

[00:03:26]that Indians start you know the Indians are vulnerable towards heart diseases multiple diseases and then I started doing research in this field or it's and then the moment you understand then you you know that you can prevent these diseases nothing is as chronic diseases lifestyle disease these are basically lifestyle diseases which can be prevented and that was how my journey basically and where I started And I I practice preventive medicine myself lifestyle. I I have a very important focus. And I was just telling her you know there you you must have me met many doctors from hospitals. I'm a doctor who wants you to not go to the hospital.

[00:04:11]>> I I I help people. I prevent people from going to the hospital. You know that's that's my job.

[00:04:17]>> Wonderful. Wonderful. Thank you. So uh Dr. We prevent people from going to the hospital. So Nura global innovation center Dr. Karishma is also here and what is about AI screening prevention hospital.

[00:04:46]So over to you Dr. Kareshma. Tell us about Nura.

[00:04:51]>> Yeah. Hi, good evening everyone. So I am Dr. Kareshma from Nura and I'm the care partner associate. So at Nura we focus on catching diseases early before symptoms even begin. We combine advanced bloodmetrics with ultra lowd do CT imagings which is supported by AI to give a complete whole body health picture. We look at common but often silent conditions like diabetes, hypertension, obesity and fatty liver and go a step further by assessing heart risk using markers like CAC and EAT.

[00:05:30]So we also focus on early cancer detection including lung, liver, pancreas, breast, prostate and oral cancers especially in people who feel completely healthy. So we basically um uh we have like asymptomatic people come to us like we which do not have any symptoms. So along with this we cover thyroid, kidney function, bone health and gastric conditions making it a truly holistic screening approach. So the idea is simple don't wait for disease detect it early and act early. So we currently have centers in Gurugam and Bangalore, Mumbai, Hyderabad and Kolkata and uh with Chennai coming soon.

[00:06:17]>> Wonderful wonderful guys a very exciting news for all of you.

[00:06:25]I have 20,000 rupees voucher from Nora completely free of course.

[00:06:40]20,000 rupees worth two. Okay. So, yeah, Dr. Quest be attentive in full session.

[00:07:16]Right. So, voucher.

[00:07:23]Agree.

[00:07:25]Exciting.

[00:07:27]All right. So, over to Dr. S.

[00:07:29]>> Okay. I'll just stand up and ask the questions. Uh [laughter] yeah.

[00:07:41]Okay. Yeah. [laughter] say so today let's uh discuss about we hear about a lot of lifestyle diseases how serious is this problem globally and in India >> oh it is a lot it's basically you know if you're looking at lifestyle diseases it covers both you know um cardiovascular diseases diabetes and multiple chronic diseases that we have and today we are also looking at neurodeenerative diseases like you know dementia Parkinson that's affecting us uh globally 70% people actually it's it's it's a very large number that's there in India lifestyle diseases actually creep a little early things like heart diseases happen at least 10 to 20 10 20 years earlier than our Caucasian counterparts because of our genetic makeup so it's a massive problem in today's world you know we are looking at a problem that we did not have many years before but it is a big So uh lifestyle diseases are rising among young people so fast what I have seen and uh what's driving this shift.

[00:08:56]>> So when we talking about lifestyle it's all about lifestyle. So the moment when you when you when we are in school you know we we we have we play and then we become when we start earning then we get into this whole rut race of started start to earn and then we forget we start becoming you know uh richer and then then we accumulate stress. Stress is one of the basic factors. Sleep is a sleep you know lack of sleep is a very very important driver for lifestyle diseases.

[00:09:26]uh if you know unhealthy food, fast food, ultrarocessed food is you know is a big driver for lifestyle diseases.

[00:09:35]It's you know there are multiple things uh lack of activity, lack of physical activity is a is a is a big driver for lifestyle diseases.

[00:09:43]>> And what about this fitl looking or slim people also at risk?

[00:09:48]>> Oh, you're talking about people who look fit. Yes, absolutely. So we have something called you know uh uh thin fat syndrome people may be looking very thin India in India may it's very common professor Yagnik who you know who's who done a research in uh from in Pune so we actually demonstrated same BMI they're looking very but if you look at the visceral fat visceral fat you know these guys in Nura can calculate your visceral fat you know using that machine or you can use a body composition analyzer visceral fat in Indians are it's it's a lot.

[00:10:24]>> Okay.

[00:10:25]>> So, uh they may they may be looking very fit but their visceral fat content would be very high and that visceral fat is actually detrimental towards heart diseases in the long run.

[00:10:36]>> Right. Okay.

[00:10:38]Question number one.

[00:10:40]>> Oh yeah. Okay.

[00:10:42]Uh what is the leading cause of death globally please?

[00:10:50]Yeah.

[00:10:51]>> And raise hand. Yeah.

[00:10:54]Please stand up. Yeah.

[00:10:56]>> Heart disease. Okay. Anybody else?

[00:11:00]Agree with him.

[00:11:02]>> What's your name?

[00:11:03]>> Yeah.

[00:11:06]>> Vishambar.

[00:11:08]>> Okay. He's got the right.

[00:11:09]>> Big round of applause for him, please.

[00:11:10]>> Yeah.

[00:11:16]So my next question to you over to you now.

[00:11:20]>> What are the top three habits people should adopt immediately for better heart health?

[00:11:26]>> Yeah, I basically say uh sleep hygiene is very important. Having a good night's sleep at least 7 hours of sleep is very important. That's uh uh I was we have done one of the largest studies in on sleep in Bombay now my my team has we have done it and you know 60% people are sleepd deprived so sleep is very important physical activity physical activity it doesn't mean that you know you need to go to the gym but you know regular regular fidgeting you know regular movement around you know taking breaks from work and walking around that's physical activity is very important Not taking ultrarocessed food. Knowing the label, reading labels, that's very important. What does it contain? You know, they'll say, you know, it's we've got high protein, but then it what is the content of the protein? What is what is the first ingredient? So those ultrarocessed food.

[00:12:29]So avoiding ultrar processed food. So these are very important aspects you know when you're looking at nutrition definitely you know having good nutrition u a good diet but then yes physical activity sleep decreased stress levels these are very important >> and how can someone with a family history of heart disease can reduce their risk.

[00:12:53]See uh the question is everybody will have something in their genes you know genetics genetics tell us about vulnerability >> but then lifestyle is our choice. So it's like gun loaded gun if you don't pull the trigger you're not going to get shot. So a person with a family history of heart disease has a loaded gun but it's not going to run. So if you if you work on your lifestyle, if you understand that okay, I have my parents have heart disease or my parents have or my uncles have had no diabetes. So if you if you maintain manage your lifestyle well then you're not going to press the trigger.

[00:13:36]>> And how is AI uh you know transforming preventive uh health today?

[00:13:43]>> Good question. So from a very simple idea about from AI see today you know if you have certain questions about about anything about your health you can actually talk to AI you can you can use AI uh to understand okay this is the sort of nutrition I would want that's a very simple thing but then if you're looking at AI transformation like diagnosis has got better now if you look at uh what these guys are doing they they're using ultra do CT scans or using AI to to you know magnify that and then and then tell us data. So AI is actually transforming a lot of things.

[00:14:22]It depends on how you use it. It's like the car.

[00:14:26]Some people can just do rash driving.

[00:14:28]That's a different thing altogether. But yes, AI is going to transform it a lot.

[00:14:34]>> Next question.

[00:14:35]>> Okay.

[00:14:38]Simple question. When do you think you should start looking at preventive health checkup? What is the age?

[00:14:44]>> Raise your hands please.

[00:14:47]>> Okay.

[00:14:49]>> Anybody?

[00:14:50]>> Yours after 30. Okay.

[00:14:58]20s under 20s.

[00:15:03]Okay. Once he starts voting. So he's just going to Okay. So generally we would say you know going in for preventive health checkup is you know around 30s is you know when you're starting your 30 you should start go looking at your preventive health checkup that's that's >> who gave the answer after 30s please stand yeah what's your name >> Akash big round of applause for him please yeah >> see these are very simple questions I'm sure you know and physical activity you know I think when someone was ask who wants who wants a you know coupon half of the people who are doing this. So and if you do this it's much better for you also exercise >> absolutely >> session mental wellness question how what role do genomics and personalized medicine play in preventive lifestyle diseases?

[00:16:00]>> Yeah genomics >> tell us about genomics first.

[00:16:02]>> Yeah uh genomics basically tells us how you know uh what genes we've come al come come along with. So it tells us what are we vulnerable for with. So all of us have genes. So there's nothing right and wrong here. You know for a gene variation because you know some variations can cause some some diseases.

[00:16:20]So genomics can tell us about our vulnerable vulnerability whether I I'm vulnerable for a particular disease.

[00:16:26]Okay. Uh lifestyle is my choice. I can correct my lifestyle. So from there I can start working on it and then lifestyle gives me the disease.

[00:16:34]basically if I have a bad lifestyle it can give me the disease and then that can help in personalized management of in today we are talking about personalized health care we're not looking talking about a common health care so genomics can actually tell me what time you can have your food you know it can tell me what time you should be exercising it act it's so precise today that you know it can go down to that level so yes so we are looking at precision healthcare that's one of my expertise that we look work on is precision healthcare so we don't We it's not that one shoe will fit all you know everybody will have a different sort of a management >> right um okay so Apple watches you know variable devices and yeah apps may so how is it like just a trend or is it helpful >> oh it's really helpful I I have one I wear one I I wear a good smart watch some people have some people have Apple it actually gives you a track it tells you see I I track my sleep.

[00:17:35]I it it tells me whether my deep sleep is good.

[00:17:39]>> Uh sleep patterns know there's something called sleep, you know, rapid eye movement sleep, dreams, then you have a nonrem sleep, you know, where you have deep sleep, then you're awake sometimes.

[00:17:51]So, and then there's something called sleep latency. So, time to bed and time to sleep changes. So, those things can be tracked.

[00:18:00]You can't track it. you can't keep your eyes open and try track your sleep.

[00:18:03]Secondly, it also gives you some amount of data on how much movement you're doing the day all throughout the day. So if I'm standing sitting here, I'm on a flight. My watch tells me my watch is stupid. It does not know I'm on a flight but it tells me so I said okay let me just stand up. So it tell so it it is it does help.

[00:18:23]>> Some watches go beyond it.

[00:18:25]>> Some some variables are go beyond it.

[00:18:27]They give you much they got they give you heart rate variability etc. But basic basic variables are good. It keeps a good track.

[00:18:34]>> Wonderful. Um right let's talk about cardiac health. Um heart disease is increasing rapidly. Um what are the biggest hidden risk factors we should like people ignore sometimes?

[00:18:50]>> Yes. uh see most of the thing so if you look at heart disease you know uh uh hypertension is something which we don't know blood pressure people they don't know about it unless it hits you know goes above the roof about 200 180 so it's this can easily be corrected if you actually go for a regular checkup if you if you go for a regular checkup to to a physician or you have a machine uh if you have if you have an automated machine uh uh you know where you you check your blood pressure. Blood pressure is something which is hidden.

[00:19:31]It can be easily preventable. Then uh heart diseases may you can actually look at your you know uh you can look at lipid profile on a regular basis. If you if you actually check your lipid profile you do your diabetes health doing your fasting insulin levels. If you check your insulin levels and you you do a cardiac checkup on a regular basis, you it's quite preventable.

[00:19:54]>> Right?

[00:19:54]>> So these are we we today in this world we are actually going beyond it. We are we are looking at something we are looking at visceral fat. We are looking at insulin resistance which can prevent you much much ahead.

[00:20:07]It's now we are in a stage where we are we calling it health 3.0.

[00:20:14]We were only treating diseases.

[00:20:16]Then came a time you know and then labs then we get labs.

[00:20:24]So we can do a today we are looking at something where we are looking at trying to promote a healthy lifestyle 20 years down the line. So you can there are lots of markers whether I am vulnerable to a heart disease or not.

[00:20:36]>> Right. And uh 30s and 40s age heart attacks.

[00:20:42]What is the reason behind why is it happening?

[00:20:46]>> Yes. Uh see one of the biggest challenges with young heart attacks is that uh young people heart attack it's it's dangerous because uh the heart is not used to less blood.

[00:20:58]>> So the moment less blood is there the heart or heart becomes stunned and then it's fatal. Old age may still you can you know because you you are used to a little bit of less blood. 30s and 40s may and I've been seeing this for years also be but not now lifestyle >> is is so that's why uh people like us who are you know lifestyle disease management we looking life stress is very important lack of sleep again lack of >> ultrarocessed food >> you know bad physical activity lack of physical activity and not getting yourself checked so someone said 30s may check exactly 30s if you know that you have a blood pressure problem >> you can easily check it and these are preventable diseases all of these are preventable diseases >> and uh does your can heart disease I'm like uh be reversed by lifestyle >> absolutely it can be reversed that the good news is it can be reversed uh heart disease can be reversed we have we have reversed people with heart disease yes we have reversed many people with hypertension blood pressure to you know lots of people so it can be reversed with physical good physical physical activity, you know, uh managing food, good nutrition, avoiding ultrarocessed food, uh stress management, meditation, sleep, good sleep, all these these things are really important.

[00:22:22]>> Wonderful. Next question.

[00:22:24]>> Yeah.

[00:22:26]Okay, >> guys, be attentive, please.

[00:22:29]>> Okay. Uh if you were attentive in when I was speaking, what's the silent what is the number one silent risk factor for heart disease?

[00:22:42]Okay. Anybody else?

[00:22:45]I potential, right? Who's the one?

[00:22:47]>> It's a silent thing. Yeah. It's a respect. Yeah.

[00:22:52]>> Yes. Questions.

[00:22:59][laughter] Okay. So, let's talk about preventive health and screening.

[00:23:07]prevention is better than cure. So what does that truly mean in practical terms?

[00:23:13]Oh >> yes. Uh preventive health uh it's actually better than cure. It's not it's inexpensive. It doesn't cost you hospital days. It's you know today you can get blood test done in a zifi and then you can get a blood test done and then the moment you know you know my parameters are wrong you can get it corrected and then you save a lot of lot of you know time your quality of life gets better. So yes, preventive health when you're looking at preventive health, we're looking at and these are things which you all know may just reemphasize uh where we looking at a regular blood checkup where we are looking at regular high blood pressure checks where we are looking at uh you know regular checks with your doctor and preventive health is not only for heart. We're talking about all sort of even dental checkups right if you do a dental checkup yearly simple scaling you know scaling or even you know plugs these plugs have inflamm inflammatory systems inside it and that inflam inflammation can go into your gut and that can cause a whole lot of problems. So gut today we are working a lot on gut. So if you can prevent preventive health, if you prevent eating you know junk ultrarocessed food, your gut gets better. If you have good probiotics etc. your guts get gut gut becomes better and then you know and then and then you have a gut brain access your you know your cognition becomes better your brain becomes better. So it's all so if you can understand it preventive health actually plays a long long way in even neurodeenerative diseases.

[00:24:57]>> Um how important is the awareness of preventive health because um this is coming uh now you know we are Nura is here and how is it growing in India and uh at the global level itself.

[00:25:11]>> See we are an aspiration economy. So it's aspirational economy uh we uh we we think of getting lot of aspire I wanted a car then I wanted another car then I wanted a bigger car I want a bigger car that's an aspirational economy now you send a car for preventive checks right you you send it for a preventive check on a regular basis yearly check why do you do that because you expect that it may break down sometime think about A machine you know which is a very simple machine built by humans. What about a what about the human being? How how much time have we devoted to ourself?

[00:25:54]You thinking balance that is my job that's but then that's not you know you're not putting time on yourself. So if you're putting so preventive health is really important because uh all diseases I can guarantee you all lifestyle diseases chronic diseases can be prevented if you actually follow you know certain norms. So yes it is important.

[00:26:18]>> So he talked about chronic so preventive health in 30s so that we should be aware.

[00:26:30]Uh good question. So basic markers uh basic basic markers like you know fasting blood sugar levels, fasting insulin. Now we are working on a lot of insulin today. We're looking at insulin insulin levels if you if you're noting it down. Uh HBA1C levels which actually tells us blood. So fasting blood sugar may be high or low depending on what I ate yesterday. But then HBA1C level will not lie. HBA1C is one marker.

[00:27:02]Blood sugar levels.

[00:27:04]Uh body composition analysis to look at how much muscle mass you have, how much visceral fat you have, that's very important.

[00:27:12]Getting a baseline ECG done because up heart rate getting a baseline ECG done is always good. 30s may you know we would and then after 40s maybe get an echoc cardiography done because that will give you the you know function of your heart. So those are important thing. Lipid profile absolutely lipid total cholesterol has no sense doing a whole lipid profile doing LDL HDL you know ratio between triglycerides and LDL HDL these are important as factors >> that's nice and uh preventive health centers are emerging in India uh how is different from traditional hospitals >> yes that's the so today uh see hospitals are mainly you know hospitals are run because they is for treating people. The sick people go into hospital. So it's a doctor is not trained is sitting inside the hospital is not trained to talk to you about prevention. He is sitting there up. So if you're going to an Apple store, what do you expect?

[00:28:18]You're going to get an Apple store.

[00:28:19]You're going to get an So a doctor sitting in a hospital is trained to he's when someone walks into his room, he's not expecting a healthy person to come to his house. M >> he's expecting some problem is there so he's trying to find out a problem and then right >> because that's his job he's think why is he coming to me so the reason why hospitals are not equipped for preventive health preventive health checkers but they're not equipped because they're not trained they don't think about prevention so preventive health centers standalone preventive health centers have a big role to play because they are trying to catch catch a disease before the disease has actually come.

[00:29:02]Hospitals can catch a disease only after the disease has come. But preventive health centers can actually catch it much much ahead and then help you to plan and these centers or whatever center these centers can you know you can talk about how to have a healthy lifestyle healthy life you know ahead of you.

[00:29:21]Hospitals don't have that bandwidth bandwidth. When I was in the critical care, I didn't have the bandwidth to even talk about you know anything about prevention because we had beds we had to empty those bed either people die or people live.

[00:29:35]>> So we had to manage that we couldn't think beyond that. The moment you entered a preventive health scenario there we are talking about people who are healthy but I want to be make them healthier and help them prevent diseases further.

[00:29:48]>> Great. So uh do you think um yeah have you done a preventive healthare checkup within 6 months? Okay that's nice.

[00:30:12]three years backive health checks every year because I'm pretty fine.

[00:30:31]So I I think so. Yes. Basically see we we have to understand uh the game is it's it's not a very tedious check you may not have the time and the energy and then at one point in time when we were in our 20ies you know we never thought you know and then suddenly 30s 40s now we think 60 so it's just going to be around the corner because so getting a preventive health checkup on a yearly basis is actually very good and I have seen this you know I have seen one of the things that I have a challenge with India is you know we are not a very you know health-seeking country we seek we we seek a lot of stuff you know true you know and I always tell you know genans Genes Genes are programmed to store very genes are programmed to storage nobody knows I see people you know urban middle class you know 99% will die with their money intact in the bank our fat was actually made for famines famine starvation.

[00:32:14]So what happens is our storage concept.

[00:32:22]So you know we we store so much of stuff. So that strategy has to change now.

[00:32:33]So, you know, I'm telling you, you'll get the bag just don't you don't need to store so much.

[00:32:43]It's not going to out of stock.

[00:32:45]So, same thing. So, we have to understand this whole mentality shift as a country. We have to move towards a healthy lifestyle. We have we are not sports.

[00:32:56]We are not a sporting country. We don't have anything for sports. So, we're not So we need to create a healthy country as a whole >> to um preventive health mindset change. Correct.

[00:33:13]>> It's a mindset. It's totally a mindset.

[00:33:15]It's a mindset change. The moment you change your mind, you know, mindset, you know, you start becoming healthy. It's just a mindset change. Everybody has a time. Nobody can tell me he he doesn't have the time for preventive health checkups.

[00:33:27]>> That's true. That is true.

[00:33:30]Okay.

[00:33:33]Uh okay. Why don't you all stand up for a minute? You know, just sort of stand up question. All of us have been sitting there for so long. Okay.

[00:33:43]How many minutes of exercise do you think should be done on a weekly basis?

[00:33:49]>> Yes. Ji on a weekly basis.

[00:33:52]>> Weekly. Weekly. Yeah.

[00:33:59]answersh.

[00:34:02]Okay.

[00:34:04]Huh.

[00:34:06]Huh. 150 minutes. 150 minutes.

[00:34:10]>> Big round of applause for him.

[00:34:12][laughter] Okay. Thanks for standing up.

[00:34:19]Okay. So, basically, yes, 150 minutes.

[00:34:22]So, these are all so these are not numbers.

[00:34:26]These have been studies.

[00:34:28]People who who actually exercise 150 minutes a week live longer, have a better life. Yes.

[00:34:36]>> Great. Silence guys. Okay. Next question. Uh, how can preventive screening help detect heart disease before it comes serious?

[00:34:45]Oh yes it can detect heart disease before it becomes so if you simple simple thing like you know u uh which these guys have you know they have they do a low do CT they can look at your calcium score >> so calcium deposition or so those are things that can be done then you know an ECG can detect it can detect a blood uh preventive you know uh blood checks like lipid profiles if your LDL is high. LDL is has a direct correlation with heart disease. If your LDL is high, we can we can know we can predict that this person can have a heart disease. Yes. So all of these combined together, it's not one thing com combination we take a we have an idea that this person is vulnerable towards heart disease and then we prevent all of this.

[00:35:35]>> Um so uh can one comprehensive screening replace multiple fragmented?

[00:35:42]>> Yes, it can. It can it can one comprehensive it also helps you know in and out one comprehensive case instead of doing multiple test one comprehensive test [snorts] >> so lung cancer liver and all that how do they detect they they have a low do CT so basically what CT scans generally are they have a lot of uh you know radiation but then this this this radiation is they they use low dos lowd do CTS where radiation is actually equivalent to nothing and then with that lowd do CT using an artificial intelligence they try to you know magnify the data and then look at look at what's there in the lung or in the heart >> right uh let's talk about the corporate level so for uh should companies make annual health checkups screenings mandatory for the employees >> I think so it is so I've been working with uh you know I'm one of the assessors for healthy workplaces know global healthy workplaces and we've been I've been doing it for the last many years and talking to the top companies in the world so we see that you know people who've been who've invested in annual health checkups have a data of their employees their quality of life inside the organization has increased and then you know absentism has gone down productivity has gone much much high so these are calcul these are intangible benefits but finally when you do a whole calculation and these are mathemat atical models that have been created investment and this health you know in the long run these organizations actually thrive more >> right right next question.

[00:37:24]>> Yeah.

[00:37:25]>> Okay.

[00:37:27]Uh simple question. What is BMI?

[00:37:39]Okay. How do you calculate BMI?

[00:37:51]Huh? [snorts] >> Okay.

[00:37:57]>> Okay. Okay. Okay. Anything else?

[00:38:04]Huh?

[00:38:06]>> I have to add an age. Okay.

[00:38:11]It's a very simple thing.

[00:38:16]What is weight?

[00:38:23]It's just a measure of height and weight. So, what is it? What is a BMI?

[00:38:26]Anybody has seen idea?

[00:38:34]Do you know your BMIs?

[00:38:36]What is your BMI?

[00:38:41]27.

[00:38:48]>> So it's basically a ratio of weight divided by height squared in meters.

[00:38:55]So height you know weight up numerator is the weight and the denominator is your your height in meters. The 160 cm is the 1.6 six square that's the ratio >> so question answer right next question >> no it's we have a very standard BMI for everybody so we have gone beyond BMIs today we look at body composition but then BMI is still there today >> next question again sir one more question >> yeah okay uh food may what sort of fat is bad for you.

[00:39:38]>> Hand raise only.

[00:39:39]>> Hand raise.

[00:39:40]>> Yeah.

[00:39:42]>> No food. What should What should you be you be looking for in your food?

[00:39:49]>> Con bad fat.

[00:39:50]>> Con bad fat.

[00:39:52]>> Right.

[00:39:54]>> Good.

[00:39:54]>> What's your name?

[00:39:55]>> Big round of applause.

[00:39:56]>> Huh?

[00:39:57]>> One more question. You may get the thing. Try harder. You did not put up your hands before, but now Okay. energy level high questions. [laughter] Okay. [gasps] So um we talked about preventive screening how safe it is uh CT and then um >> so these are these are so these are so this so I I I've done it I do it on a regular basis I do it on a yearly basis so it's safe you know it's so see radiation you know there are so I I would not want you to do a full CT at all but then these are ultra do CTS so yes it is safe and then other tests like ECGs are absolutely safe you know if to do blood test these are safe >> you know body composition it's it has it's absolutely safe so these are absolutely safe >> how can India shift from a treatment focused to a prevention health session >> but India so this is India so we are all thinking about it now I think it's it's time now now we have concept you know every you can buy it anytime you know you get soapra is satisfied right so now we we are into the next stage where we are looking at then we thought of saving saving now we are going into a next stage where looking at as as a country we need to start investing in our health health, investing in our health, trying to understand yourself.

[00:41:43]Do you know how much you sleep? Do you know how much you eat? Do you know how much you exercise? Can you preserve yourself for the next 20 years? That's very important.

[00:41:52]You know, you may you may end up being 60 65 and you may have a whole cash of cash load of stuff, but then if you don't remember what's happening, if you have dementia, if you have heart disease, if you're going to hospital to hospital after 60, that's not a good idea. That's not a good life. So, you would want to do it right now.

[00:42:12]>> Great. Uh, next question.

[00:42:15]>> Okay. Yeah.

[00:42:18]Okay. Uh, heart activity. What is a what is a good test? Simple test.

[00:42:27]Oh, everybody spoke it to spoke together. So, we can't find out now, >> guys. Disqualify.

[00:42:34]But everybody's right. Yes. ECG is ECG is a is ECG is a a good test. So I'm going to give you a so uh what is a test to you know u to look at the function of the heart.

[00:42:52]>> Yes.

[00:42:52]>> Eco cardiography. Okay.

[00:42:54]>> Who's the one?

[00:42:56]>> Okay. Okay.

[00:42:58]>> Okay.

[00:42:59]>> Next question again sir.

[00:43:00]>> Okay.

[00:43:02]So food may what blood pressure if someone has a high blood pressure what should you be controlling?

[00:43:12]>> Salt.

[00:43:13]>> Salt. Okay.

[00:43:15]>> Two. Wow. Good. Sodium. Yeah. All of you know about it.

[00:43:19]>> So we have a lot of consumption. If you have to understand labels every product, every processed product has a lot of salt. We are generally asked you know as per guidelines a p gada salt you know per day is not allowed. So think about it p gram is nothing and think about it we are accumulating so much of salt in our diet and biscuits salts. So this is a very very important it's a simple habit if you if you look at the label calculate how much salt you actually can prevent heart blood pressure prevent blood pressure you can prevent heart disease in the long run.

[00:43:59]daily that's interesting thing and I always tell people yeah if you have a family of four so I tell them you know four four into 5 is 4 into 5 is 20 every month you require 600 g of salt is a different thing altogether that was during times gada That that means you have a problem. So kilo salt for four people in a family that's it that's see I understand and I'm you don't want to become a sasi butter chicken and chicken biryani salt without salt you so you know good things in life I don't want you to take it off your off your off your table but then the question is you need know then tomorrow for 3 to 4 days this is what I'll be doing this this and this should be a habit on a reg it's not that it has to be a regular habit great okay which drink is the best for >> [laughter] >> voucher up.

[00:45:32]>> Okay. [laughter] Okay. One test that you know that tells you uh you know your sugar levels in the for 3 months.

[00:45:46]>> Okay. Hmon. Okay. She's right. Yeah.

[00:45:50]>> Okay.

[00:45:54]competition.

[00:45:56][laughter] >> Okay. Uh so these people are very smart people. They would be knowing a lot of things. So >> Oh, you want Okay, we'll ask.

[00:46:06]>> Wow. [laughter] >> Okay. So, uh you know if you're looking at uh your what is the full form of LDL?

[00:46:20]Anita. Okay.

[00:46:24]>> What?

[00:46:24]>> Anybody else?

[00:46:27]>> Low density lipoprotein. Is there lipoprotein? Yeah.

[00:46:31]>> Two answers.

[00:46:35]>> Okay. [snorts] Over to you now. Next question. Rapid fire.

[00:46:40]>> Okay. Yeah.

[00:46:42]>> Okay. So, our next round is rapid fire.

[00:46:44]One word answer.

[00:46:47]One daily habit you swear by.

[00:46:53]>> I exercise.

[00:46:55]>> How many minutes?

[00:46:57]>> I I'm an outlier. I exercise a lot. But then yeah, I I I tend to make it at least an hour of exercise every day.

[00:47:06]>> So you're crossing 150 minutes.

[00:47:08]>> I cross more than that. I cross.

[00:47:10]>> Okay. Okay. One food you would completely avoid?

[00:47:13]>> All ultrarocessed food. I don't eat ultrarocessed food. Okay. Morning workout or evening workout?

[00:47:20]>> I I less preference but this morning workout it helps me you know because then I can I I have my whole day ahead of me. I've done my work. Yeah.

[00:47:29]>> Right. Cardio or strength training?

[00:47:32]>> I would prefer uh both but then strength training is very important.

[00:47:37]>> One biggest mistake people make for heart health.

[00:47:41]>> Not going for checkups.

[00:47:43]Sugar or stress? Which is worse?

[00:47:48][laughter] >> Stress is definitely something which is worse. Yeah.

[00:47:53]>> One health myth you want to bust instantly.

[00:47:59]>> Uh there are many health myths. Yeah.

[00:48:01]But then uh I'll have to think about a health myth.

[00:48:10]There are lots of health myths. Uh >> only when I'm asking only one am I asking?

[00:48:16]>> Okay. Uh that uh that you know working late hours is very good. You know not sleeping is is something which is good. This is something which I I don't I don't know whether it's a health myth but yeah yeah >> yeah. Your go to quick healthy snack >> almonds. I almonds or you know dry fruits. But that's what I so if you I've done a lot of research on that. If you Google Amens and my name you'll find lot of research that we have done. Ammons is something I would go for. Yes.

[00:48:47]>> Wonderful. 10,000 steps or 30 minutes workout?

[00:48:50]>> 30 minutes workout I I find was 10,000 steps uh to be a very lousy system of calculation but yeah 30 minutes workout.

[00:48:58]Yeah.

[00:48:59]>> One test everyone must do yearly.

[00:49:03]>> Yes. uh everyone must do one test mean I I'm not sure about one test but definitely your HB1C lipid profile on a on a on a regular basis >> right fitness app or traditional routine >> traditional routines are much better you don't need an you don't even if you don't have a fitness app doesn't matter but traditional routine yes >> one word for preventive health >> it's a must it's it it is not a choice anymore it is it is it's something which you have to Meditation or intense exercise? What would you prefer?

[00:49:38]>> Uh, very difficult question. I prefer both, but I I meditate every day. So, I've been doing it for 30 years.

[00:49:46]>> Wow.

[00:49:46]>> And I meditate every day.

[00:49:48]>> Wonderful. One piece of advice for a healthy heart, >> good sleep, sleep, you know, sleep well.

[00:49:57]That is very very important. And and be active.

[00:50:01]Longevity means what to you in one line?

[00:50:06]>> Do more you know so that you can feel better and live longer. So have a healthy lifespan. It's not about long longevity. It's called healthy lifespan.

[00:50:15]That's what I right.

[00:50:16]>> So both your it involves your brain health your and your physical health. So mental, physical and social wellbeing.

[00:50:23]You need to have friends around you to live also. So you need to have your social. So you need to create friends around you who are also following the same path.

[00:50:31]>> True. Okay. Over to you now. Next question.

[00:50:35]>> Do we have a question? Okay.

[00:50:37]>> We have >> who's the finalist as of now.

[00:50:41]>> What is a what is a m what is one of the biggest lifestyle diseases that we are seeing in India? Just raise your hand.

[00:50:50]>> Raise your hand.

[00:50:52]>> Diabetes.

[00:50:52]>> Diabetes. Yes.

[00:50:53]>> Diabetes. You're right. We are we are we are you know unfortunately we're becoming the diabetic capital.

[00:50:58]>> So we have a tie between two correct.

[00:51:01]>> Yeah I I haven't been keeping track.

[00:51:04]>> I I saw that we have a tie.

[00:51:08]>> Okay.

[00:51:09]33. So now uh okay we'll be opening the forum for Q&A.

[00:51:19]Let's ask the audience who has got the questions. You want to have a question?

[00:51:24]>> Okay, give the mic to him.

[00:51:27]>> So before that, you know, one myth I started remembering, one myth was, you know, that I am healthy, I don't need a checkup.

[00:51:35]>> That's a myth. We don't know what's happening inside my my system.

[00:51:39]>> True, true, true, true.

[00:51:43]>> Yes, it's open now.

[00:51:45]>> Yeah. Um so I have u I'm a big protagonist of protein in general and in my last seven years of corporate experience even here when I sit on the lunch table I see 99% folks having high carbs zero protein diet how important protein is of course it is important for muscle strength and for longevity but how important it is for heart health >> very good question it's it's actually a very good question thanks for asking this question [clears throat] see when you're looking at food comp comprises of macronutrients and micronutrients. Macros. So macronutrients may we have proteins, carbohydrates, and fat. That's what's going to make you full, right? So if you don't have So if you if you have if you don't have proteins in your on your plate, >> carbohydrates and fats and carbohydrates are one of the biggest drivers for diabetes today. We are a carbridge country. We are sad carbohydrate. We are happy mitai. We are we everything is carb everything is sugar cooked and know every so you know we have breads we have so many so carbohydrate then fats there could be trans fats. So yes protein is a very very important part of your life because why?

[00:53:00]Because number one you should start your day with proteins first thing.

[00:53:07]>> Yeah >> because that is going to blunt down the sugar. So what happens is in in diabetes or in pre-diabetes sugar response the moment you have carbs sugar goes up like this and then again sugar goes up next and then finally you end up having something called insulin resistance insulin but it doesn't work in your body. So starting with you know protein helps you to blunt that insulin response and then muscle building important brain health important. Yes. uh guidelines tell us you know that's 6 grams of per kg body weight of protein is important which is like if you are 60 kilos 36 grams is but then I pref I I tell people that at least a gram of protein per kg body weight it's difficult but then it's very important to have that so your plate if you're looking around and if you're seeing and you're right Indian plates flights it's it's totally carb carbri diet yeah fatrich diet so Protein is something which proactively if you're a vegetarian multiple sources of protein you know you've got paneer you've got tofu you've got peas you know mushrooms if you're a non-vegetarian you have eggs so this is so we there are different forms of protein that you can have >> great anybody has any other question yeah please >> so you were talking about ultrarocessed [snorts] food. So, uh nowadays we hear that uh the vegetables what we purchase from the market they are also uh containing lot of pesticides or probably they are also grown with some um ultra manure or which can give more harvest.

[00:54:59]So what is your opinion about it and how to uh deal with it?

[00:55:03]>> Yeah, it's a it's a very difficult question. You see basically uh today uh one of the reasons for uh see even the soil doesn't have the nutrients. So the if the soil does not have nutrients because of multiple lots of fertilizer use soil itself is has become barren and then the plants itself plants can't do.

[00:55:22]So yes uh difficult organic food mili it's a big challenge but then if you are talking about what we can deal with is wash the wash vegetables properly wash vegetable at least the you know fertilizer or pesticides are taken off at least you are out of pesticide but then we cannot live without it so it's a difficult question I don't have a straight answer but at least you know what I would say is that you know uh watch where you're buying your products from and then and then clean them properly when then when when before eating.

[00:55:57]>> Wonderful.

[00:55:58]>> Thank you for coming. Uh two three questions in my mind. Uh one, if you can tell us more about omega-3s if they're important for us or not and how can everyone have other than almonds which is great. Second, what you mentioned that you know more important than walk is a you know kind of a muscle strengthening or uh overall strengthening. Why? Why one? And then what do you suggest for people at home, the housewives, the mothers, the elderly? What advice do you have for them?

[00:56:30]>> Do they also need to do >> and your unbiased view about what ma'am will tell us very soon on Nura. Uh because I have experienced it myself. It was very convenient. It was beautiful.

[00:56:44]Within 120 minutes, I got like 200 tests done. But what is your honest opinion and how can they improve in in future?

[00:56:52]>> Okay, so let's start off with your first question. Omega-3 fatty acids, yes, it has a big role uh for both heart health and brain health and also as an anti-inflammatory. So omega-3 fatty acids uh traditionally you know fish oil but then now you have algae algae based omega-3 fatty acid which you can buy over the counter in the market. I I do you know prescribe omega-3 fatty acids which basically because of its multiple benefits it uh in in lipids in maintaining you know uh maintaining the balance between omega3 and omega 6 because we have a lot of omega6 in our food so maintaining that ratio yes and that's something which we would do your second question was on looking at you know why did I say why why did I talk about uh strength building or resistance exercises see one of the basic things if you're looking at uh between 40 to 50 you start losing you know 30 to you know you start building your muscles only up to 30 years of age then you start losing maybe 40 to 50 you start losing 10% of your muscle mass then you know you go down you start losing your muscle mass and that muscle is like gold you can't bring it back it's so difficult so strength training along with good protein diet actually helps to preserve the muscle why it has been seen in longevity studies you know that people who whose muscle strength who have a good muscle strength especially the thigh muscles you know they actually live longer because they can walk up to the walk come back and I've seen people who have falls at the age of 70s 80s because why they did not preserve their muscle when they were 30s or 40s so muscle is very important what do you do for people who are at home housewives or simple you don't need to be going to the gym every time there are simple exercises simple simple body body weight exercises which you can do you know just just asking them to come down and sit and you know this this increases your increases your strength around your core core muscle strength and your leg muscle strength or using theraa bands when I travel I carry the bands with me so different color thera bands are you know those bands you can those are resistance bands you know light ones and heavy ones you just carry them do certain exercises go to YouTube check some exercises and that those exercises can be done or you have and if someone is at home you can use small weights just carry the weight and walk around that also helps. So resistance exercises are are good. Uh looking at the third question, yes, you're right. So two most important thing about Nura is they they have a it's quite convenient, right? You go there, you get you get a whole array of tests done. It may not be 100% not no test is 100. There's nothing in the world which is 100% sensitive and specific that nobody can guarantee anything. But yes, you know your baseline. You know where you are right now and what you will be after 2 years.

[00:59:52]So yes, it gives you uh heart calcium score. It tells you whether you have you have anything any underlying problem. It tells you about fatty liver. We didn't discuss about fatty liver. Patty liver is a very very important aspect of your where we are looking at uh you know when you're looking at uh chronic diseases.

[01:00:09]That's one of the biggest drivers for diabetes today in the world. So yes, it tells you about your uh predisposition to certain diseases. It is a I my unbiased opinion is yes it is uh and the scan that they offer is actually very low do so I think I'm uh I I'd be okay with it >> nice anybody has any question okay so one last question for two we have Dashish and Akash okay so question Yeah. Because I'm not I'm not able to see uh Dashish.

[01:00:51]>> Then one is a training expert. So okay.

[01:00:54]>> Okay. Why don't you come here? You know >> please come forward. Yeah.

[01:00:57]>> Yeah.

[01:01:06]Yeah. It's okay.

[01:01:10]Okay.

[01:01:14]Right.

[01:01:24]Yeah.

[01:01:28]Okay. Uhu.

[01:01:36]>> Yeah. Okay. I'm think so I'm just trying to make it not very difficult also because I'm just [snorts] okay. What is uh the full form of BCA?

[01:01:51][laughter] >> Okay, that is BCAA. Anyway, >> pass the question.

[01:02:04]>> Pass the question. Next toasanasan.

[01:02:08]Okay. Two types of fat.

[01:02:15]Which is the more dangerous fat in the body?

[01:02:22]Question.

[01:02:30]No. Visceral fat is the only answer.

[01:02:31]Visceral fat is the answer.

[01:02:34]same hand.

[01:02:40]Okay.

[01:02:44]>> Uh body composition analysis. May we look at uh what is the what are the things that you look at in body composition analysis?

[01:03:01]Body mass index calculate. Okay. What is your answer?

[01:03:28]Okay, both of you are correct. I'll ask you a very simple question. [laughter] Okay. Uh uh.

[01:03:50]So let me think what should I ask you?

[01:03:53]uh one hormone one hormone that is the most important hormone to be checked for for lifestyle diseases.

[01:04:07]>> Yeah.

[01:04:10]>> Thyroid thyroid is okay. Okay. Fine. But then one hormone for lifestyle diseases.

[01:04:18]One more chance.

[01:04:21]So and that hormone is very important.

[01:04:25]>> Testosterone.

[01:04:26]>> Okay, testosterone is only for men.

[01:04:29]Okay, I I while my talk I was actually I had actually given you a hint.

[01:04:39]>> Stress hormon.

[01:04:40]>> Stress hormone. Yes. Insulin levels.

[01:04:45][laughter] Okay.

[01:04:51]One more question sir.

[01:04:52]>> One more question. Okay. It's uh okay.

[01:04:58]Uh one can you name one you know disease uh that is that happens you know to the brain at when you age.

[01:05:18]Dementia >> both of them dementia is a dementia is dementia is the right answer because Alzheimer's is one form of disease yeah I don't know what these guys are very smart nowadays okay how do you detect >> you give one more >> yeah how do you detect how do you detect fatty liver >> okay he's got it right yeah ultrasound and fibros yeah he's ready [applause] >> big round of applause for Wonderful. Wonderful. So in the last what giveaway you want to give to them?

[01:05:55]What piece of advice you would like to give to everyone here?

[01:05:58]>> Yeah, I I personally feel that you know that uh it was an interesting I I hope it was an interesting session.

[01:06:05]Uh preventive healthy this is not it has to be a life it has to be a lifestyle like we have you know uh it has to be a part of your life. You will have to find out time for your preventive health.

[01:06:17]It's not it's if you do that you know you can actually reap the benefits. So I my thing is keep moving moving around exercise and track your sleep no track your sleep with uh shut down your mobiles 1 hour before sleep and then none of you are doctors here right that you need to have your mobiles on so you can so 1 hour before sleep.

[01:06:40]The sleep is is an important parameter.

[01:06:42]If you can track that uh along with you know any form of yoga meditation I think that's something which you should be doing.

[01:06:50]>> Wonderful. So uh a lucky winner Dashish.

[01:06:54]Big round of applause for Dashish.

[01:06:56]>> Both of them actually you know they they did [applause] well. I just put in a question.

[01:07:00]>> They did very well.

[01:07:06]Uh this is this voucher is from Nura completely free of cost for dashish.

[01:07:14]Dr. Karishma or in fact we'll do a camp next week as well. We'll um tell [clears throat] everything about it in the camp and this is for you and thank you so much uh Dr. Somik for coming on the show. It's been wonderful and uh it's been an honor for us. Thanks a lot.

[01:07:34]>> Thanks a lot.

[01:07:34]>> See you guys. Take care. Bye-bye. Next month. Bye-bye.