Dr. Nene says 'sitting is the new smoking’

Bollywood star Madhuri Dixit’s husband, Dr Sriram Nene, recently shared some eye-opening facts about everyday habits that quietly harm our health. On his YouTube channel, he spoke about simple routines we all follow after waking up, during the day, and before going to bed — habits that can sometimes lead to serious health problems like cancer.Avoid the snooze trap and phone scrollingDr Nene starts by talking about mornings. He says, “The way you start your mornings sets the tone for your entire day.” One habit he warns against is hitting the snooze button. “Hitting the snooze alarm interrupts your deep sleep cycle. Get rid of your snooze alarm. Get up properly and sleep properly.” Waking up properly helps you feel more refreshed and ready for the day.Another big no-no is checking your phone first thing.

Dr Nene explains, “Scrolling floods your brain with dopamine, because it gives you a high and satisfaction. It also creates a stress and distraction before you’re fully awake. It raises cortisol, narrows attention and creates a reactive tone for the rest of the day.” He also points out that early phone use can expose you to stressful news or messages, which can cause anxiety.

Plus, the blue light from screens can mess with your sleep hormone melatonin.

His advice? “I would hesitate to touch my phone for the first hour or two.”Dr Nene also talks about coffee in the morning. Many worry about drinking coffee on an empty stomach, but he says, “For most individuals, it doesn’t lead to health issues. While coffee can stimulate stomach acid production, research indicates that it doesn’t typically cause digestive problems.” So, you can enjoy your morning coffee without too much worry.Eat slowly and stay hydrated during the dayNext, Dr Nene focuses on what happens during the day. One common habit he warns about is eating too fast. “Eating too fast bypasses your fullness, which can lead to overeating and indigestion. It also increases your post-meal blood sugars.” Since the brain takes about 20 to 30 minutes to realise you are full, eating quickly can cause you to eat more than you need, which can lead to weight gain.

To avoid this, he suggests mindful eating, “chewing thoroughly, and setting utensils down between bites, and avoiding distractions.

”He also reminds us how important water is. “Even mild dehydration reduces focus and causes headaches. It also affects kidney function and blood pressure.” Signs of dehydration include thirst, dry skin, tiredness, dark urine, or less urine than usual. Drinking enough water keeps your body working well.One of Dr Nene’s strongest warnings is about sitting too much. He calls it “the new smoking.” He explains, “Long, uninterrupted sitting slows circulation, tightens muscles, and weakens metabolism. It’s linked to diabetes, cardiovascular issues, and even cancer. It raises the risk of muscular disorders.” So, getting up and moving regularly during the day is vital for good health.Cut down screen time and stress before bedFinally, Dr Nene talks about habits before bedtime.

Many of us are guilty of using phones or screens late at night. He says, “Late night screen time; we’ve all been guilty. It delays your sleep onset, and reduces the quality of your sleep.” The blue light from screens tricks your brain into thinking it’s daytime, making it harder to fall asleep.He also warns about overthinking before bed. “Racing thoughts before bedtime increases stress. It delays sleep, and delays your body’s natural recovery process.” To get better rest, it’s important to relax and avoid screens before sleeping.