Celebrity nutritionist Rujuta Diwekar has unveiled a set of three straightforward yet impactful health habits designed for adoption in November. In her latest Fitness Project 2025 video, she emphasized that these small, sustainable changes can profoundly improve digestion, enhance sleep quality, and support effective fat loss.
Released on November 17, 2025, the guidelines steer clear of extreme diets or strenuous routines. Instead, Diwekar advocates for incorporating traditional wisdom and mindful practices into daily life to achieve significant long-term health benefits.
Guideline 1: Embrace Traditional Root Vegetables
The first guideline focuses on dietary inclusion. Diwekar specifically recommends adding indigenous root vegetables to your weekly meals at least three times. She named vegetables like arbi (taro), konfar, suran (yam), and rataru, which have been overshadowed by trendy imports like broccoli and avocado.
According to Diwekar, these traditional choices are powerhouses of health. They provide strong antioxidant activity, which is crucial for boosting immunity and maintaining skin health during the winter months. Furthermore, their prebiotic properties are excellent for nurturing gut health.
Dr. Jagadish Hiremath, a public health expert, elaborated on the science, stating, "Root vegetables such as arbi, suran, and rataru are rich in complex carbohydrates and resistant starch that act as natural prebiotics." He explained that these compounds feed beneficial gut bacteria, supporting a healthy microbiome. This, in turn, aids in regulating inflammation, immunity, and even hormone balance, particularly beneficial for women dealing with perimenopause, menopause, or irregular cycles.
Guideline 2: The Power of a Mindful Evening Stroll
The second habit involves gentle, mindful movement. Diwekar suggests taking a light stroll in the evening or after dinner, a practice known in India as Shatapavali and sometimes referred to in the West as a "fart walk."
The key is to walk at a leisurely pace where "you should be able to hum your favourite song as you do it." This is distinctly different from a brisk walk. The goal is to aid digestion, reduce bloating, promote restful sleep, and help regulate fasting blood sugar levels.
Dr. Hiremath confirmed the benefits, noting that a light post-dinner walk activates gentle muscle contractions that stimulate peristalsis—the natural movement of the digestive tract. "This improves digestion and prevents post-meal bloating or acidity. Unlike brisk walking, which can redirect blood flow away from the digestive organs, a slow and mindful walk supports optimal blood circulation to the gut," he mentioned.
Guideline 3: Reclaim Your Morning and Night Routine
The third guideline is about digital detoxification for better rest. Diwekar advises everyone to stay away from all screens for 30 minutes before bedtime and for 30 minutes after waking up.
She explained that this simple habit helps the body synchronize its natural rhythm with the cycle of the sun and moon. It allows the mind to relax, process the day's events, and let go of unwanted memories. "It actually lets you feel more like yourself," she said, highlighting how these screen-free moments are vital for mental and physical restoration.
Dr. Hiremath emphasized the profound impact this has on the body's circadian rhythm. "Over time, this practice improves sleep efficiency, enhances cognitive focus, and stabilises mood," he said. People who follow this routine consistently often report fewer energy slumps, better hormonal balance, and improved emotional regulation throughout the day.
By integrating these three habits—eating traditional root vegetables, taking a mindful evening walk, and creating screen-free buffers around sleep—individuals can make a substantial, positive shift in their overall health and well-being.
Disclaimer: This article is based on information from the public domain and expert opinions. It is always recommended to consult with your healthcare practitioner before starting any new health or fitness routine.
