Start your day with healthy habits.

• Warm lemon water
• Soaked almonds
• Fresh fruit

A nutritious start to fuel your day.

• Poha / Oats / Upma
• Eggs or Paneer
• Milk / Green tea

A balanced midday meal.

• Chapati or Rice
• Dal / Rajma
• Vegetables + Salad

Keep it light and early.

• Light meal
• Soup + vegetables
• Avoid oily food

Daily practices for long-term wellness.

• Exercise at least 30 minutes daily
• Sleep 6–8 hours
• Drink 2–3 liters water
• Avoid smoking & alcohol
• Regular health checkups

Low sugar, high fiber, controlled carbs

Low salt, heart-friendly diet

Iron, calcium & protein rich

Basic Screening (once a year):

• Complete Blood Count (CBC)
• Blood Sugar (Fasting & PP)
• Lipid Profile (Cholesterol)
• Liver Function Test (LFT)
• Kidney Function Test (KFT)
• Thyroid Profile (TSH)
• Urine Routine Examination
• Blood Pressure Check
• BMI & Weight Assessment

All tests from 18–40 group plus:

• HbA1c (3-month sugar average)
• ECG (Heart check)
• Vitamin D & B12 levels
• Serum Electrolytes

Every 1–2 Years:

• Chest X-ray
• Ultrasound Abdomen
• Eye Checkup

All previous tests plus:

• Bone Density Test (DEXA)
• Cardiac Evaluation (ECG + Echo)
• PSA (for men – prostate)
• Cognitive & memory screening

• Pap Smear (every 3 years)
• Mammography (40+)
• Thyroid Profile
• Iron Studies (if anemic)

• PSA (Prostate screening after 50)
• Testosterone (if symptoms present)
• Cardiac risk screening

Diabetes, BP, Heart Patients

• Blood Sugar (every 3–6 months)
• HbA1c (every 3 months)
• Lipid Profile (6 months)
• Kidney Function (6–12 months)
• ECG / Echo (as advised)

• Detect diseases early
• Prevent complications
• Reduce long-term treatment cost
• Improve quality of life