Healthy living isn’t about strict rules. It’s about simple, smart choices.

Every day, I meet students and teachers who feel tired or distracted. Often, feeling tired or distracted isn’t about illness—it’s our habits.

 Here are four areas where small changes make a big difference:

1. Nutrition: Fuel Your Brain

Your brain uses 20% of your body’s energy, so what you eat matters! Drinking water helps your mood and focus. Studies show that even mild dehydration can cause anxiety or fatigue.

Doctor’s Story – In medical school, I used to skip breakfast and couldn’t concentrate. Adding fruit and nuts in the morning—and water throughout the day—sharpened my mind.

Tip: Don’t skip breakfast—even a fruit or milk helps.

2. Sleep: Nature’s Medicine

Sleep helps your brain store new things, like saving files on a computer. Growth hormone, which helps you grow, is released at night.

Doctor’s Story – I once stayed up all night to study, but I forgot most of it. After this experience, I made sure to sleep 7–8 hours, and my memory improved.

Tip: Sleep helps more than late-night cramming.

3. Screen Time: Friend or Foe?

You blink less at screens, making your eyes dry and tired. Blue light from screens can delay sleep. Kids with lots of screen time often feel less happy than those who play outside.

Doctor’s Story -I used to check my phone before bed and felt groggy. Now I read 10 minutes before sleep and wake up fresher.

Tip: No screens 30 minutes before bed helps.

4. Good Posture: Stand Tall

Slouching makes you tired by reducing lung capacity by 30%. Hunching over a desk can cause back pain, even in teens. Sitting or standing straight boosts confidence and mood—the “power pose.”

Doctor’s Story -I used to study hunched over and got headaches and neck pain. Sitting with my back straight and feet flat made me more alert.

Tip: Keep your back straight and both feet on the floor. Imagine a string pulling your head upward

Doctor’s Takeaway

Healthy living isn’t about rules—it’s smart choices. Tonight, pick one: eat fruit, sleep earlier, break from screens, or sit straight. Your body and mind will thank you

Dr. SANGEETA SARAF
INHOUSE DOCTOR – CLINIC