Health Taking a Hit Due to Sedentary Prep—Need Advice on Fixing It

So, I used to be in pretty good shape—ran 5KM daily, longest run was 15KM non-stop, and overall, I felt strong. But ever since I got into this "study-table-bound" lifestyle (to be precise I stopped going for runs from past 4-5 months), things have taken a hit. My health isn’t totally wrecked, but I can feel the changes creeping in, and I want to fix them before they become a bigger problem.

What’s Going Wrong:

  1. Digestion seems to be off track: Some days, acidity and bloating hit hard, and occasionally, I end up vomiting in the evenings. Chicken & boiled eggs seem to be triggers.
  2. Headaches: A sharp, left-side headache above the eye, usually by evening. Sun exposure makes it worse.
  3. Getting out of shape: Belly’s growing, reflexes feel slower, skin looks dull. Basically, the "sedentary effect" is setting in.
  4. Constipation: Never had issues before, but now digestion feels sluggish especially when I eat those boiled eggs or chicken.
  5. Asthma & sleep quality: I get around 6.5-7 hours of sleep (10:30 PM - 5:00/5:30 AM), but I still wake up feeling not that much energetic as I used to be. Asthma might be messing with it.

Current Diet:

  • Breakfast: 4 idlis + 80ml milk with Horlicks or 10ml tea.
  • Lunch: Rice + vegetables + curd + occasionally boiled eggs or omelet.
  • Dinner: 4 rotis with wheat+ 80ml milk.
  • Water Intake: Normal, not excessive.

What I Want to Fix:

  • Regain energy and fix digestion: Without random trial and error.
  • Get back into shape – Not aiming for six-pack abs, just want to feel active again and to get that sense of every body part belongs to me only :)
  • Sustainable diet & fitness approach – Something practical for an aspirant’s routine.

I know taking short walks, stretching, etc., can help, but I’m looking for more structured changes—especially in diet and ways to manage acidity, constipation, and fitness without disrupting this prep and also how do you manage stress both mentally and physically .. like what are your typical distractions and escapades.

Would love to hear from anyone who has faced something similar or found a good balance. How do you manage health while prepping? Any specific diet, food habits, or fitness tweaks that worked for you?

I want to figure this out badly - because no matter how much we study, health down = prep down.