‘I Rely on Micro Excercises Spread Through the Day’
Dr Sreekanth Yerram, Sr Consultant Cardiologist, Star Hospitals, claims high stress, long hours, and lack of self-care are the primary causes of doctors’ illnesses
It is a belief that doctors stay healthy and live longer, but studies have debunked this. The average lifespan of doctors in India is almost 10 years less than that of the general population. The most common causes of death in them are heart diseases and cancer. Even psychiatric conditions leading to suicide are more common in doctors.
A prolonged weight loss journey
When I finished my training in general medicine, I was obese with a BMI of around 33. I went through a prolonged weight loss journey, and what helped me was thorough knowledge of nutrition and exercise and adequate time spent on one’s health. Poor protein intake and lack of strength training are the main problems.
Walk briskly for 30 mins
I still have a busy schedule with unpredictable work hours. To keep myself fit, I have tweaked the routine to stay healthy. To reduce stress, I have cut down the work hours, and mostly I spend time with the family and on hobbies after 6 PM every day.
I rely on micro-exercises (climbing stairs, etc., at work), which are small exercises spread through the day. Walking is a good exercise, and I prefer that at every possible opportunity. I believe 30 minutes of brisk walking per day is mandatory for everybody, including a bit of strength training. I occasionally go to the gym, but I prefer working out at home, which is flexible. Bodyweight exercises are my favourite. Squats, lunges, push-ups, pull-ups, and planks are compound exercises which are all needed. I occasionally use apps like “Seven” for workouts, mainly when I am busy and travelling. There are many such apps which can tailor the exercise to your needs. When I was in the UK, walking and hiking were my favourite exercises. Hiking is something which I like, as it is a combination of cardio and strength training, and you get destressed because of nature. Even though it is not easy in India due to a lack of open spaces nearby, we can still find parks and nearby hills for walking.
Food in a day
My day starts with a black coffee, and I consume at least 2-3 cups per day, and I believe it is healthy. The breakfast is usually traditional with added eggs for protein. I have increased my protein intake in every meal by cutting down on carbohydrates.
My lunch usually starts with a big salad with a healthy dressing. I prefer lean meat like chicken, fish or tofu to go along with rice or roti. I eat an early dinner, usually before 6-7 PM. I occasionally fast for 12-16 hours, but this is hard to keep up for long periods, especially when you are busy at work.
Eat clean, even outside
Eating out is the tricky part. You are tempted to eat unhealthy, and due to social obligation, one can eat more than usual. In those situations, I tend to fill my plate with salad and skip the dessert.