Simple guidelines for a healthier 2023…and beyond

Seems as though every January we make the same New Year’s resolutions. You know the ones: Exercise regularly, eat healthier, lose unwanted pounds, and quit smoking and other bad habits.





This year, try following a few basic suggestions I’ve put together to help guide you toward a healthier life, feel more energized, and reduce your risk of developing common but unwanted health conditions.


My top 10 “relatively easy to follow” suggestions:

  1. Make resolutions you can keep. Don’t get too complicated. Commit to incrementally attaining your goals, and you’ll be more likely to achieve them. (For example, if your goal is to lose excess weight, try dropping just one pound a week. Before you know it, you may have lost 30 or more pounds.)
  2. Movie it. Start with (at least) 30 minutes of brisk walking most days of the week, then gradually increase your time and distance. This can help lower blood pressure, control weight gain, and raise your spirits. Later, if your doctor approves, start a weight-resistance program at a gym or fitness center.
  3. Eat healthier. Eating more high-fiber foods helps keep your internal engine running smoothly. Examples include oatmeal, bran, beans, peas, salads, fresh fruits, and leafy vegetables. Go fishing: Salmon and albacore tuna are examples of lean, beneficial protein.
  4. Put a lid on sugar and shake the salt habit. Sugary foods and drinks are a source of empty calories and weight gain that could sabotage an important New Year’s resolution. High sodium intake can cause high blood pressure and left unmanaged, lead to coronary artery disease.
  5. Water, water everywhere. Try for eight glasses a day. The true Fountain of Youth Ponce de León was searching for is good old H2
  6. Get adequate sleep. Most adults need 6-1/2 to 7 hours a night for better overall health and increased alertness.
  7. Quit using any form of nicotine. Come on, you already know to do this.
  8. Get organized. Prioritize tasks to focus on the day’s highest priorities. Trying to take care of everything, everyday can actually make you less effective, lead to exhaustion, and lower your immunity responses.
  9. Have a support system. Maintaining friendships can help give you a sense of connection and well-being among other benefits.
  10. Start the year with an exam by a primary care physician. A PCP is your first line of medical defense. We educate patients about healthy lifestyle habits, update immunizations, and monitor your health with preventive screenings that can help identify evolving cardiovascular disease, early onset of Type 2 diabetes, and some forms of cancer. Schedule an appointment today.

Fluent in English, Hindi, and Punjabi, Dr. Sehgal is a board-certified physician caring for patients at

Kelsey-Seybold ClinicDowntown at The Highlight in 4 Houston Center.

For appointments, call 713-442-0000, or go online to