HEALTHY CITIZENS : THE FOUNDATION OF STRONG AND DEVELOPED INDIA

According to the World Health Organisation (WHO), health is defined as “a state of complete physical, mental, and social well-being and not merely the absence of disease and infirmity.” This definition highlights that health is a positive and holistic concept, encompassing overall well-being rather than just freedom from illness. It recognises the importance of mental and social factors, along with physical fitness, in achieving true health. The WHO definition forms the foundation of modern public health policies worldwide. Good health also includes emotional and spiritual well-being, which together contribute to a balanced and fulfilling life.

Post-independence health improvement

After India gained independence in 1947, the average life expectancy was about 40 years (exact figure not available) due to high death rates from infectious diseases, poor nutrition, and inadequate healthcare facilities. After independence, the government took several initiatives, such as public healthcare programmes, immunisation campaigns, and expansion of primary healthcare services. These measures significantly reduced deaths from infectious diseases. Improved access to clean drinking water, better sanitation, and enhanced food availability reduced illnesses caused by waterborne diseases and malnutrition. Focused maternal and child healthcare services, along with widespread immunisation, lowered infant and under-five mortality rates. Improvements in education, literacy rates, economic conditions, and access to medical facilities have collectively contributed to longer and healthier lives. As a result, India’s life expectancy has now crossed 70 years.

Lifestyle Disorders

These are the diseases that primarily arise from unhealthy habits and lifestyle patterns, rather than infections or genetic factors alone. Rapid urbanisation, technological dependence, and sedentary lifestyles have made these disorders increasingly common. Poor dietary habits, such as excessive consumption of processed food, sugary drinks, refined carbohydrates, and unhealthy fats, lead to obesity, high blood pressure, diabetes, and heart disease. These junk foods are now known as sin foods. Irregular eating habits and overeating further weaken these conditions. Physical inactivity is another major factor. Long hours of sitting, lack of exercise, and minimal physical movements reduce metabolism and weaken the body’s ability to regulate blood sugar and cholesterol levels. Inadequate sleep disturbs hormonal balance, weakens immunity and increases the risk of obesity and chronic illnesses.

Ill Effects of Pollution

Pollution has severe ill effects on human health, the environment, and overall quality of life. It exists in various forms, including air, water, soil, and noise pollution, and has become a major global concern due to rapid industrialization, urbanization, and population growth. Air pollution directly affects the respiratory and cardiovascular systems, causing asthma, bronchitis, lung infections, heart disease, and even cancer. Children, senior citizens, and people with weak immunity are especially vulnerable. Prolonged exposure to air pollution reduces life expectancy and increases healthcare costs. Cities like Delhi and NCR have often been described as gas chambers due to dangerously high pollution levels. Water pollution affects both human health and aquatic life. Contaminated water sources spread diseases such as cholera, typhoid, and dysentery. Industrial waste, sewage, and agricultural chemicals pollute rivers and lakes, killing fish and disturbing the aquatic ecosystem. Polluted water also enters the food chain, posing serious health risks to humans. Soil pollution degrades land quality, and excessive use of chemical fertilisers and pesticides harms soil fertility and contaminates crops. These toxic substances can accumulate in the human body, leading to chronic health problems. Noise pollution causes stress, sleep disturbances, hearing loss, and reduced concentration. It negatively affects mental health and overall well-being, especially in urban areas. In addition to health impacts, pollution damages ecosystems, contributes to climate change, and leads to the loss of biodiversity.

Side Effects of Medicines

Medicines play a vital role in preventing, treating, and curing diseases, but their misuse or overuse can cause serious health problems. Common side effects include nausea, dizziness, allergic reactions, stomach problems, or drowsiness. Some antibiotics and painkillers may damage vital organs if taken for a long time or in excessive doses. Self-medication increases these risks. Long-term use of certain medicines, such as sleeping pills or anti-anxiety drugs, may result in addiction, memory problems, and mental health issues. Improper disposal of medicines can also pollute water and soil, creating environmental hazards.

Causes and Remedies of Stress

Stress is a common feature of modern life and arises when individuals feel overwhelmed by demands or pressures beyond their ability to cope. Stress can be caused by a variety of factors related to personal, social, and professional life. Major causes of stress include work pressure, job insecurity, long working hours, academic competition, financial problems, and family responsibilities. Rapid urbanisation, lack of work-life balance, unhealthy lifestyle, and excessive use of digital devices further contribute to stress. Emotional factors such as fear, loneliness, unrealistic expectations, and lack of social support further intensify stress. Sudden life events like illness, loss of a loved one, or major changes can also trigger stress. The consequences of stress affect both physical and mental health. Prolonged stress can lead to headaches, high blood pressure, heart disease, diabetes, digestive problems, and weakened immunity. Mentally, stress may cause anxiety, depression, irritability, lack of concentration, and sleep disorders. It also reduces productivity, damages relationships, and lowers overall quality of life. In severe cases, chronic stress can lead to substance abuse and serious mental health issues.

Effective stress management includes regular physical exercise, yoga, meditation, and deep breathing techniques to relax the mind and body. Maintaining a balanced diet, adequate sleep, and proper time management help reduce stress levels. Sharing problems with family or friends and seeking professional counselling when needed are important. Developing a positive attitude, realistic goals, and engaging in hobbies can further manage stress. It can’t be completely avoided, but adopting healthy habits and mindful practices can significantly reduce its harmful effects and promote overall well-being.

Controlling Pollution

India needs stronger enforcement of environmental laws, coordinated action between the central and state governments, and time-bound pollution reduction targets for each city. China tackled severe air pollution through a combination of strong political will, strict regulation, and massive investment in clean energy and technology. In 2013, China launched the Air Pollution Prevention and Control Action Plan, which set clear targets for reducing PM2.5 levels in major cities. Coal use was curtailed by shutting down small, inefficient power plants and replacing coal with natural gas and renewables. Heavy industries were relocated or upgraded with cleaner technologies, and outdated factories were closed. Vehicle emissions were addressed through strict fuel standards, promotion of electric vehicles, expansion of public transport, and restrictions on car use in large cities. Real-time air quality monitoring, heavy penalties for violators, and public disclosure of pollution data ensured compliance and accountability. This model can be adopted in Indian cities, with adaptations. India must reduce dependence on coal, accelerate renewable energy, modernise industries, and expand clean public transport. However, India’s democratic structure, informal economy, and high population density make abrupt shutdowns difficult. Therefore, India should focus on gradual transitions, incentives for clean technology, better urban planning, and citizen participation. With sustained political commitment and localised strategies, key elements of China’s approach can effectively reduce air pollution in Indian cities.

Preference to Ayurveda

People in India increasingly prefer Ayurvedic treatment because it offers a natural, holistic, and time-tested approach to health. Ayurveda focuses on treating the root cause of illness rather than just symptoms, emphasizing balance between body, mind, and lifestyle. Many people believe Ayurvedic medicines have fewer side effects compared to modern drugs and are suitable for long-term use. Growing awareness of lifestyle diseases, stress, and immunity has renewed interest in preventive healthcare. Government support, scientific validation, and the global popularity of yoga and natural therapies have further strengthened public trust in Ayurveda.

Healthy Life

A healthy, stress-free life requires balance in physical health, mental well-being, and daily habits. The foundation of good health is a disciplined lifestyle. Eating a balanced diet rich in fruits, vegetables, whole grains, and proteins helps the body function efficiently, while limiting junk food, sugar, and excessive caffeine reduces fatigue and anxiety. Adequate hydration and seven to eight hours of daily sleep are equally essential. Regular physical activity plays a major role in reducing stress. Simple exercises such as walking, yoga, stretching, or cycling improve blood circulation, boost immunity, and release endorphins that naturally elevate mood. Practising yoga, pranayama, and meditation helps calm the mind, improve concentration, and build emotional stability. Even a few minutes of deep breathing each day can significantly lower stress levels. Mental discipline is as important as physical fitness. Positive thinking, realistic goal-setting, taking short breaks, maintaining work-life balance, and effective time management prevent unnecessary pressure. Reducing screen time and avoiding constant exposure to negative news also helps maintain mental peace. Strong social connections contribute greatly to a stress-free life. Spending quality time with family and friends, sharing feelings, and seeking support during difficult times build emotional strength. Engaging in hobbies, creative activities, or community service brings joy and a sense of purpose.

Finally, cultivating gratitude, patience, and acceptance of life’s uncertainties achieves inner peace. A mindful, balanced lifestyle nurtures both body and mind, enabling a healthy and stress-free life.

Government’s Role

To ensure a stress-free life for citizens, the government must strengthen public healthcare, with special focus on mental health services at the grassroots level. Promoting preventive healthcare through yoga, sports, and wellness programs can reduce lifestyle-related stress. Work-life balance laws, reasonable working hours, and social security for all workers are essential. Improving urban planning, public transportation, housing, and pollution control can help lower daily stress. Quality education, employment opportunities, and skill development can reduce economic anxiety. Transparent governance, efficient public services, and robust social support systems will help create a healthier and more resilient society.

Conclusion

The good health of citizens is a key driver of India’s overall development. A healthy population is more productive, energetic, and innovative, directly contributing to higher economic growth. When people are physically fit and mentally sound, they work more efficiently, take fewer sick leaves, and perform better in agriculture, industry, services, and entrepreneurship. This improves national output and global competitiveness. Healthy citizens also reduce the burden on the healthcare system, allowing the government to allocate more resources toward education, infrastructure, research, and social welfare. Children with good health attend school regularly, learn better, and grow into skilled and capable adults, strengthening India’s human capital. Mental well-being further enhances creativity, decision-making, and social harmony. Public health plays a vital role in reducing poverty. When families spend less on medical treatment, they can invest more in education, nutrition, and small businesses. A fit population also strengthens national security, disaster response, and community resilience. Moreover, healthy citizens actively participate in civic life, environmental protection, and social initiatives, promoting inclusive and sustainable development. Thus, investing in citizens’ health is not just a welfare measure but a strategic necessity for building a prosperous, self-reliant, and developed India.

We welcome the New Year 2026 with a stress-free mind, good health, and lasting joy. May peace, unity, and positivity guide our lives, strengthen our families, and inspire collective progress toward a happier, healthier, and more prosperous nation.

By Manoj Dubey
Principal (Retd.)
Delhi Public Schools 

(The content of this article reflects the views of writer and contributor, not necessarily those of the publisher and editor. All disputes are subject to the exclusive jurisdiction of competent courts and forums in Delhi/New Delhi only)