From sleep, steady glucose to less stress, doctor shares how Pune can be healthier in 2026: ‘Modern ageing happening earlier’

If preventing chronic diseases had a simple framework that one could follow in the coming year, it would be “stable glucose, strong muscles, deep sleep, and lower stress load — with smart monitoring, not guesswork,” says Dr Sunita Tandulwadkar, a leading medical practitioner who is also the president of the Federation of Obstetric and Gynaecological Societies of India (FOGSI).

Dr Tandulwadkar strongly believes that if citizens are more responsible, kind and consistent about physical and mental health, the collective energy of Pune will improve. “That itself is preventive medicine,” the Pune-based specialist told The Indian Express in an interview. Excerpts: What are the health challenges before Pune residents in 2026?

Dr Sunita Tandulwadkar: The big shift is that “modern ageing” is happening earlier. Ageing today is not the same as it was three decades ago. This is because our lifestyle is now sedentary with more screens, stress, eating out, more ultra-processed food, less exposure to sunlight, limited walking, and no space for deeper recovery. The most common pattern underneath many complaints is chronic low-grade inflammation and insulin resistance. People may not feel ill, but they notice fatigue, stubborn weight gain, acidity, sleep disruption, brain fog, joint aches, frequent infections, hair fall, skin changes, or BP (blood pressure) and sugar numbers slowly drifting upward.

Air Pollution is no longer an occasional concern. This is frequent exposure to poor air quality days and for 2026, I genuinely think masking should be as common as carrying an umbrella during the monsoon.

Sleep and recovery debt is the silent driver. Pune now functions at a faster pace. The day is packed with work, commute, screens, late dinners, late nights and the result is poor sleep quality and low recovery. That pushes up stress hormones, worsens inflammation, increases cravings and accelerates metabolic issues. People underestimate how much poor sleep quietly drives weight gain, anxiety, mood swings, acidity, and low stamina.

How best can people prevent themselves from falling prey to such poor lifestyle habits?

Dr Sunita Tandulwadkar: If prevention of chronic disease in 2026 had a simple framework, it would be stable glucose, strong muscle, deep sleep and lower stress load—with smart monitoring, not guesswork. (a) Don’t let your glucose swing all day. You don’t need extreme diets. You need consistency: prioritise protein and fibre in the first meal of the day. Reduce “naked carbs” (carbohydrates without protein or fibre), especially when you are stressed or sleep-deprived. If you choose to eat out, change the default: pick grilled or roasted options, add a fibre side, keep fried foods and desserts as occasional — not every day.

(b) Build and protect muscle. Muscle is one of the most powerful anti-ageing tools we have. It improves glucose handling, mood, stamina, and even posture and joint stability. A realistic target: two to three strength sessions/week, plus daily walking – even if broken into 10–15 minute chunks.

(c) Track insulin resistance earlier, not later. If you are over 30 or have a family history of diabetes, fatty liver, heart disease, PCOS (Polycystic Ovary Syndrome), or central weight gain, do not rely only on fasting sugar once a year. Have a proper conversation with your doctor about insulin resistance markers. Also, tracking waist circumference and body composition trends can be very useful because central fat often correlates with metabolic risk.

d) Sleep as a medical habit. One hour earlier sleep, consistently, can change everything: cravings, mood, energy, inflammation, BP, and glucose stability. The goal isn’t perfect sleep. It is predictable sleep. Same bedtime, cooler and darker room, less screen time late at night, and caffeine cut-off.

(e) Reduce pollution dose intelligently. Wear a good-quality mask on bad air days or in high-traffic areas. Normalise it. Use air purifiers at home and in the office, especially if windows face traffic or construction.

(f) Supplements are useful, but only when targeted.

What kind of mental health challenges are increasing among people? How to counter them?

Dr Sunita Tandulwadkar: We are seeing a rise in anxiety, burnout, attention fatigue, irritability, and low resilience — especially in working professionals, caregivers, and students. What is often missed is that mental health is not isolated from the body. Poor sleep, sugar swings, inflammation, gut issues, and chronic stress create a biological environment where anxiety and low mood become easier to trigger.

How to counter it, without making it complicated: Sleep first (it is the foundation of emotional regulation). Daily decompression – even 10–15 minutes of breathwork, prayer, meditation, journaling, or a slow walk – done consistently. Movement for mood: strength training plus walking improves stress physiology.

Digital boundaries: simple rules like no screens for the first 30 minutes after waking and the last 60 minutes before sleep. Normalise professional support early: therapy and counselling should be seen like physiotherapy — as maintenance, not a last resort. And yes, India’s strengths matter here – yoga, pranayama, mindfulness, and traditional lifestyle wisdom integrate beautifully with modern psychology and medicine.

Is there anything happening in the medical field that is likely to help enhance the population’s overall health?

Dr Sunita Tandulwadkar: The most encouraging trend is that the focus is shifting towards preventive care and early diagnosis, not just treatment after the disease sets in. A few developments that will shape 2026 include more measurable prevention, better diagnostics, smarter lab interpretation, continuous glucose monitoring for select individuals, and more personalised risk mapping. AI (Artificial Intelligence) is becoming mainstream in hospitals, metabolic and obesity management is evolving, and newer medicines and structured programmes can help the right patients when used responsibly, alongside lifestyle changes. Essentially, the future isn’t “one system versus another.” It is integration – modern diagnostics, respectful evidence-based medicine, and supportive therapies – that helps people function better and age better.

What’s your wish for 2026 that would make Pune a healthier place to live in?

Dr Sunita Tandulwadkar: My wish is twofold. Better health defaults + better mindsets. Health defaults refer to a city that makes walking easier, clean air a priority, preventive screening more routine, and mental health support more accessible in workplaces and colleges. Pune’s traffic today is almost a daily mirror of stress — people frustrated, irritated, rushing, reacting.

If we want Pune to be healthier in 2026, we need a cultural upgrade too: more patience, more compassion, more emotional hygiene. Everyone is fighting their own battles in health, family, work, finances, loneliness, and burnout. Some families have been here for generations; many have moved here chasing opportunity. We share the same roads, the same air, the same city. If Pune becomes a city where people are more responsible, more kind, and more consistent about physical and mental health, the collective “energy” of the city improves—and that itself becomes preventive medicine.