How I Keep Healthy: ‘Wellness in Karma, That Is My Dharma’

In a world that glorifies hustle, wellness is often pushed to the bottom of the priority list. But Dr Chinmayee Ratha, MS (ObGyn), Director, Resolution Centre of Fetal Medicine, Fetal Resolution, KIMS-Sunshine, believes good health is built through small, consistent habits woven into everyday life.

“There is a paradox at the heart of modern professional life: the people who most need to prioritise their health are often the ones with the least time to do it.”

As someone who routinely works 12–14 hours a day, sleeps 5–6 hours a night and spends many weekends travelling for medical conferences, Dr Ratha understands this challenge well. Yet, rather than using a packed schedule as an excuse to neglect her health, she has learnt to make wellness a part of everyday life.

‘The non-negotiable anchor of my day is 30 minutes of deliberate movement or light yoga’

No matter how demanding the day ahead looks, she makes time to move. Some days it is a brisk walk with her pet; on others, a walk with family or a few quiet moments of yoga. “I value those 30 minutes not only for their physical benefits but also for the mental clarity they provide,” she says. Many decisions become clearer when the body is in motion. “My exercise is for personal happiness and health—not to achieve unrealistic fitness goals or body shapes.”

We live in an era where exercise is often linked to aesthetics and social media validation. Dr Ratha has chosen to look at it differently. “Movement should make us healthier, happier and more resilient. It should not become another source of pressure.”

‘Food is fuel, not theatre’

This is a lesson she learnt after years of experimenting with diets and nutrition trends. Like many people, she was curious about the latest approaches to eating. Over time, however, she discovered that the simplest habits are often the most effective. Today, she focuses on regular meals, prioritising protein, limiting processed foods and staying hydrated. “I don’t diet; I eat simply, eat regularly and control portions.” Food, she says, should support life, not dominate it. When we stop obsessing over every calorie and instead focus on consistency and moderation, healthy eating becomes sustainable.

‘Sleep is compressed but protected’

“I would love to say I sleep eight hours every night, but the reality of my profession does not always allow that. What I can control, however, is the quality of my sleep,” she says. A consistent bedtime and avoiding screens before sleep help her maximise recovery. Even when sleep is limited, protecting it has a significant impact on energy, concentration and emotional wellbeing.

‘The secret weapon most people overlook is laughter’

We often search for wellness in supplements, gadgets and complicated routines while overlooking one of the most effective stress relievers available to us. “Genuine laughter has an extraordinary ability to reduce tension. Some of my happiest moments come from conversations with friends that leave me laughing uncontrollably.” Whether it is a phone call during a commute or dinner with close friends, she treats those moments as essential rather than optional. “Relationships nourish us emotionally. They remind us that we are more than our job titles.”

‘Dead time is a myth. It is just unclaimed time’

Frequent travel has taught her to see waiting differently. Delayed flights and long layovers can be frustrating, but they can also be opportunities. “I use these moments to listen to podcasts, complete online courses or read articles that expand my perspective. Learning keeps the mind engaged and curious, regardless of age or stage in life.”

Amid a demanding professional schedule, she also tries to preserve small rituals that keep her grounded. “The philosophy holding all of this together is simple: stop cribbing, start doing.” Complaining about a lack of time rarely changes anything, she says. Taking small, intentional actions does.