Dolcy D’Cruz
As the world observes World Heart Day on September 29, the focus often turns to the importance of prevention, healthy lifestyle choices and regular heart care. But for doctors who spend their days caring for patients, maintaining their own health can be just as important and sometimes just as challenging. Their approaches range from daily walks and workouts to strength training, balanced meals, meditation and adequate rest. Despite demanding schedules and, in some cases, decades of medical practice, they continue to make time for habits that support their physical and mental well-being.
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WALKS, WORKOUTS AND A BALANCED DIET
After almost 45 years in practice, maintaining a balance between regular exercise, a healthy diet, adequate rest and leisure activities continues to be an important part of Dr Rufino Monteiro’s routine. His routine to keep fit is regular exercise, along with taking as little stress as possible and avoiding overindulgence. He avoids fatty, oily and deep-fried foods, while including plenty of vegetables, fruits and fish in his diet. He also tries to reduce his carbohydrate intake, including foods such as rice and bread. “When it comes to my daily routine, my sleeping schedule can be a little erratic depending on the patients I have. Although there is an ideal time to go to sleep, I make sure to get at least six hours of sleep. For exercise, I go for walks and do regular workouts. I also used to play football, although I don’t play as much anymore and now focus more on workouts,” says Panjim-based Dr Rufino. To keep his mind stress free, he enjoys listening to music, reading, and going out with family and friends.
A DOCTOR’S APPROACH TO LIFE AT 82
Margao-based Dr Francisco Colaco is humble enough to begin with a confession, “I should begin with a confession: I don’t always do as much as I tell my patients to do. At 82, my priority is to remain mobile and independent. To climb my own stairs, keep my balance and go where I please. I walk, use very light weights for my arms and shoulders, and have a stationary cycle. At my age, regularity matters far more than intensity,” says Dr Francisco, an Honorary Fellow of the American Society of Echocardiography (FASE). Dr Francisco is up by 7 am, has a small breakfast, says his prayers, exercises and by 10am, he is at his clinic. In the evening, he goes to church or take a slow walk around the compound. “Dinner is early and light, sometimes just a sandwich, soup or fruits. I’m generally in bed by 10 pm, listening to a podcast. I must admit I rarely stay awake long enough to hear the end of it. I eat fairly light meals and avoid junk food. Sweets, however, are another matter. I have a weakness for them, and an ice cream after meals is not a habit but a requirement. I try to watch the portions. I believe in moderation rather than giving up everything you enjoy,” says Dr Francisco. His leisure activities include reading, listening to music, podcasts, singing, and writing. He also spends a fair amount of time on YouTube watching medical lectures, procedures and conferences. “Echocardiography has changed enormously since I began practising, and I still enjoy keeping up with developments. I see only a few patients now. It is more a passion than a profession. People ask why I have not stopped altogether, and the honest answer is that the mind and the body are not separate things. Purpose keeps the heart going. I have watched too many people retire completely, sit down, and fade. When a patient walks in worried and walks out reassured that does more for me than anything on the cycle,” he explains.
STAYING FIT DESPITE A DEMANDING MEDICAL CAREER
Dr Mahendra Kare is a renowned cardiologist and physician based in Margao, he completed his MD in 2003 and besides building his medical career, and he has found ways to maintain his own health. Despite his busy schedule, he makes time for a short but consistent exercise routine. He focuses more on strength training, using weights for his arms, and also does squats and push-ups every day. He has a stationary cycle as well, which he uses with maximum resistance. “Since I don’t have much time, I complete this entire exercise routine in about 10 to 15 minutes, usually in the morning as soon as I get up,” he says. When it comes to his diet, Dr Mahendra avoids soft drinks altogether. He also avoids sweets and, in particular, tries to completely avoid ice cream. He does eat rice in the afternoon but avoids having it at night. He also follows three meals a day, breakfast, lunch and dinner, and generally does not have many snacks between meals. He also does not have tea or similar beverages in the afternoon, mainly because his schedule does not leave him much time for them. Sleep, however, is one area where maintaining a routine is difficult. “Sleep is actually one of the major issues. I don’t get enough sleep, as patients may come in at night and I may receive calls. My sleep is therefore very disturbed, and I don’t have a proper sleep routine,” he explains. With little free time, Dr Mahendra’s leisure activities tend to revolve around his family. He sometimes goes out and plays with his young, school going son. The two enjoy playing football together. He hardly watches TV for long periods. Spending time with his son provides him with an opportunity to relax and enjoy family moments despite his demanding schedule.
