Emirates Reporter’s Special Guest DR. MADHURIMA DESHMUKH is a health, wellness and fitness coach and a staunch advocate of Lifestyle Medicine, guided by the belief that wellness should be a way of life and that life should be lived to the fullest. With over 20 years of experience in the field of health and wellness, she has worked with renowned institutions including RAK Diabetes Center, Dubai, RAK Hospital (UAE), Mommy & Me Clinic, Dubai, and Apollo Hospital, New Delhi, India. She has conducted impactful health, wellness and fitness workshops for more than 250 corporate organizations and has recently led large-scale health and wellness screenings for over 4,000 schoolchildren in Ras Al Khaimah, along with screening more than 2,500 corporate employees. For her, It has been a deeply productive and fulfilling journey, having positively touched over 10,000 lives through screenings, workshops and webinars—and the journey continues with the same passion and purpose. Here is the EXCLUSIVE on Healthcare for 2026 dedicated to all our readers.
ER- Doctor, Please tell our readers about those daily habits to stay healthy & fit in 2026.
DR. MADHURIMA– Mantra for staying healthy and fit in 2026 is …sticking to simple, repeatable habits that fit into everyday life.
Have mostly real Food and not out of packets. Filling your plate with vegetables, whole grains, good protein sources and having a Fruit daily, goes a long way. And no fad diets – eating well most of the time is enough to support energy, immunity, and long-term health.
Modern life involves a lot of sitting, so breaking that pattern is essential. You don’t need long workouts every day—just move your body daily. A 30-minute walk, some stretching, light strength exercises, or even taking the stairs all count. Consistency matters far more than pushing hard once in a while.
Sleep often gets overlooked. Getting 7–8 hours of quality sleep help regulate hormones, improves focus, supports weight management, and boosts recovery. No supplement can replace proper rest.
In the end, it’s not about being “healthy” once in a while. Small daily habits, done consistently, are far more powerful than occasional perfect days. In 2026, simplicity and consistency remain the real keys to health and fitness.
ER-How can busy professionals balance work, screen time, and physical activity without harming their health?
DR. MADHURIMA– Busy professionals don’t need more time — they need better rhythms. The key is to stop thinking of health as something separate from work and start blending movement into the workday itself. Most work today is screen-based, so the first priority is to break long sitting hours. Sitting continuously strains the back, neck, eyes, and metabolism. Your phone is called ‘mobile’ for a reason, so” Walk & Talk” – turn your calls in to step counts, stand up & stretch. These small breaks reduce stiffness, improve circulation, and protect long-term joint and heart health. Take 5 minutes of short Fitness break 3 times a day – I call them as ‘Fitness Pills’
Screen fatigue is another big issue. Continuous screen exposure affects eyes, sleep, and mental focus. Following the 20–20–20 rule—looking away every 20 minutes at something 20 feet away for 20 seconds—helps protect eye health. Reducing screen use at least 30–60 minutes before sleep also improves sleep quality, which directly affects energy and productivity the next day.
ER- What role do diet and hydration play today, and what common mistakes should people avoid?
DR. MADHURIMA– Diet and hydration play an importantrole todaythan most people realize, especially with busy lifestyles. What we eat and drink directly affects our energy, immunity, weight, digestion, and long-term disease risk.
Regular meals with the right mix of carbohydrates, protein, healthy fats, fiber, vitamins, & minerals help maintain steady energy levels, prevent sudden sugar crashes, and support heart and metabolic health.
Hydration is equally important but often ignored. Water supports digestion, circulation, joint health, temperature regulation, and brain function. Even mild dehydration can cause fatigue, headaches, poor concentration, and irritability. Starting the day with a glass of water—before coffee—helps wake up your system & supports digestion,
Some of the most common mistakes people make include skipping meals due to busy schedules, which leads to overeating later in the day. Overdependence on processed foods, sugary snacks, and fast food is another major issue, as these foods are high in calories but low in nutrients. Many people also drink too little water, assuming that caffeine-based drinks are enough. Or they mistake thirst for hunger. Following extreme diets or food trends without medical guidance can cause nutrient deficiencies and are rarely sustainable in the long term.
In simple terms, eating balanced meals at regular intervals and staying well hydrated helps the body perform better every day
ER– How important is mental well-being in overall fitness, and what simple steps can improve it?
DR. MADHURIMA– Mental well-being and physical fitness are two sides of the same coin—you can’t truly have one without the other. If one side is neglected, the other suffers. Long-term stress keeps the body in a constant “fight or flight” mode, which raises cortisol levels and increases the risk of lifestyle diseases like diabetes, heart disease, and anxiety disorders. When mental health is ignored, it often shows up physically. A calm, balanced mind improves focus, decision-making, and resilience.
The good news is that improving mental well-being doesn’t require complicated techniques. Simple daily habits can make a big difference. Taking a few minutes each day for deep breathing, mindfulness, or quiet reflection helps calm the nervous system. Regular physical activity is one of the most powerful stress buster and mood booster. Exercise reduces stress hormones, releases endorphins, improves sleep quality and helps manage anxiety. Even simple activities like walking or stretching can clear the mind and boost emotional balance. Getting enough quality sleep allows the brain to recover.
Setting boundaries around work, especially screen time, is also important. Taking short breaks & disconnecting after work hours help prevent burnout. Staying socially connected—talking to friends, family, or colleagues—supports emotional health and reduces feelings of isolation.
ER– What preventive health checks or screenings should individuals prioritize in 2026?
DR. MADHURIMA– Preventive health checks must, because many lifestyle diseases develop silently, without obvious symptoms. Regular screening helps detect problems early, when they are easier to manage & even reverse.
For most adults, the basic screening tests necessary are – Monitoring body weight, BMI, and waist circumference. Because obesity is a major risk factor for diabetes and heart disease.
Then testing for blood pressure, blood sugar, and cholesterol levels is very crucial. They are the key indicators of heart and metabolic health and should be checked at least once a year.
Nutritional deficiencies are very common today, especially due to indoor lifestyles and irregular eating habits. Checking Vitamin D and Vitamin B12 levels can help explain fatigue, low immunity, muscle pain, or poor concentration.
Annual eye and dental checkups are often overlooked but are essential for overall health.
Then there are Age- and gender-specific screenings like breast and cervical cancer screening for women, prostate screening for menetc. can be done as recommended by the physicians.
CONTACT DR. MADHURIMA, MOB: +971 555476175, EMAIL: madhurima.prolife@gmail.com
Visit : www.Madhurima.life
