Healthy Habits: Nandan Kumar Mondal enjoys riding his bike

It can sometimes be difficult to find ways to stay healthy, so we’ve asked members of our Baylor College of Medicine community to share what they do in their daily lives to maintain a healthy lifestyle.

Dr. Nandan Kumar Mondal, assistant professor in the Division of Cardiothoracic Transplantation and Circulatory Support, shares some of his healthy habits with us.

Question: What health decisions start your day?

Answer: Every morning, as soon as I wake up, I head to the kitchen and pour myself a tall glass of room-temperature water. I find that this not only helps me stay hydrated, but it also kick-starts my metabolism and makes me feel more awake and alert. I believe that this small act of self-care sets a positive tone for the rest of my day, and it’s become an essential part of my morning routine.

Q: What is your go-to healthy breakfast?

A: I believe in having a hearty breakfast. I usually have two slices of lightly toasted whole grain oat nut bread with a little butter and pepper, along with a banana and some fat-free Greek yogurt.

Q: What is your favorite type of exercise?

A: I don’t usually engage in conventional forms of exercise like going to the gym or running, but I find joy in biking. I’ve made biking a part of my daily routine and use it as my main way to get to work, less than 3 miles from my home. Biking not only helps me stay active but also allows me to enjoy the outdoors and incorporate physical activity into my daily schedule. Furthermore, I always take the stairs at work instead of using the elevator to stay active throughout the day and add a little extra physical activity to my routine.

Q: Do you take vitamins and if so, which ones?

A: I don’t take vitamins daily, but I regularly consume burp-less 1400 mg fish oil soft gels, which contain 1000 mg of omega-3 fatty acids. I do this to help control my cholesterol levels and promote heart health.

Q: How do you make an unhealthy recipe healthy (healthy substitutions)?

A: I generally don’t cook at home because my wife is an amazing cook and prefers to take charge in the kitchen. She has a knack for transforming unhealthy recipes into wholesome, flavorful meals. For example, one of her specialties is baking chicken and fish marinated in a mixture of yogurt, turmeric, cilantro, a splash of olive oil, and a medley of diced carrots, cucumbers, onions and green chilies. The resulting dish is a delightful blend of flavors that pairs perfectly with fiber-rich quinoa rice. It’s one of my absolute favorite meals, and I always look forward to enjoying it when she prepares it.

Q: What hobbies do you have to help you relax?

A: My one and only hobby is photography. Through my lens, I cultivate a healthy habit of capturing authentic, spontaneous moments of joy that occur in everyday life, whether at work or outside of it. Whether it’s the bright smile of a child, friends, co-workers or the shared laughter of loved ones, these moments bring a deep sense of peace and fulfillment to my heart. Each click of the camera allows me to capture these fleeting instances, preserving the beauty of human connection and the raw, unfiltered emotions that come with it.

Q: What is your go-to Houston restaurant for a healthy meal?

A: As a Bengali from West Bengal, India, our preferred dining establishments are typically not very health-conscious, so I tend to visit only a few times per year. However, I would recommend some of my finest choices for delicious Indian food to try at least once. These include Aga’s, Kiran’s, Nirvana, Pondicheri and Musaafer restaurants. They offer a variety of flavorful and nutritious options that cater to different dietary preferences. Above all, I greatly enjoy the nutritious meals my wife prepares for our daily life. These meals are low in salt, spice and oil, high in protein and low in carbs.

Q: Do you use an activity tracker or Fitbit and what is your daily step goal?

A: Yes, I use an Apple Watch as my activity tracker. My daily step goal is 20,000 steps.

Q: What is your favorite health tip that you live by?

A: I make it a point to drink at least 8 glasses of water every day and carry a reusable water bottle with me to stay hydrated on the go. Ensuring that I stay properly hydrated not only helps me feel more energized and focused but also contributes to digestion. Additionally, I prioritize creating a comfortable sleep environment and winding down before bed to get a restful 7 to 8 hours of sleep each night. This consistent sleep schedule supports my overall well-being, cognitive function and mood.