National Doctor’s Day 2024: Lifestyle changes every doctor must embrace for their overall health

National Doctor’s Day 2024: Maintain a regular schedule. Work-life balance is essential. A healthy and regular sleep-wake cycle is paramount. (Image: Canva)

National Doctor’s Day 2024: Doctors are often so focused on the well-being of their patients that they forget about themselves. Work schedules that are lengthy and unpredictable combined with the weight of managing the lives of others can be quite exhausting. To continue providing good care for others, healthcare professionals must put their own health first. Physicians can enhance their general health and provide a positive example for their patients by adopting specific lifestyle adjustments.

Prioritise physical fitness

Frequent exercise is essential for stress management and physical health maintenance, says Dr Mayank Madan, director (minimal access and bariatric surgery), CK Birla hospital, Gurugram.

In addition to strength training twice a week, Dr should strive for at least 150 minutes of moderate aerobic activity or 75 minutes of strenuous activity per week. Even with a hectic schedule, basic exercises like swimming, cycling, or walking can be included. Frequent exercise is a vital part of a healthy lifestyle since it strengthens the heart, increases energy, and improves mood.

Adopt a balanced diet

A person's general health is greatly influenced by their diet. A balanced diet full of fruits, vegetables, whole grains, lean meats, and healthy fats should be a goal for medical professionals, says Dr Madan. Chronic conditions including hypertension, diabetes, and heart disease can be avoided by avoiding processed foods, high sugar, and harmful fats. Even on their busiest days, busy doctors can keep a healthy diet by planning and preparing their meals. It's critical to drink lots of water throughout the day since hydration is just as important.

Manage stress effectively

Since being a doctor is a stressful job by nature, stress management techniques are essential. Doctors who engage in mindfulness exercises, such as yoga and meditation, can feel more grounded and have less anxiety. Short, focused breaks throughout the day and deep breathing exercises are other effective ways to reduce stress. Getting help from mentors, coworkers, or mental health specialists can be a helpful coping strategy, says Dr Madan. Outside of work, hobbies and leisure pursuits can also provide much-needed rest and mental renewal.

Ensure adequate sleep

Medical workers have busy schedules, which often compromises their quality of sleep. Nonetheless, proper sleep is necessary for mental clarity, emotional balance, and physical well-being. Physicians should create a regular sleep schedule and strive for 7-9 hours of sleep each night. Enhancing sleep quality can be achieved by making a peaceful sleeping environment, abstaining from caffeine and electronics just before bed, and using relaxation techniques.

Foster social connections

For emotional health, one needs strong social ties. Keeping up relationships with friends, family, and coworkers offers doctors a network of support as they deal with the difficulties of their line of work. Taking part in social events and maintaining relationships with loved ones can lower feelings of loneliness and raise happiness levels all around, says Dr Madan.

Practical tips for doctors

Maintain a regular schedule:  Work-life balance is essential. A healthy and regular sleep-wake cycle is paramount.

Don't skip meals: Ensure you eat regular, balanced meals.

Exercise daily: A brisk walk or other form of exercise for 30 minutes daily can make a significant difference.

Develop a hobby: Recall what you loved doing as kids—painting, cartoon-making, singing, writing poems, gardening, dancing, etc.

Spend time with your kids: Making them study or teaching them does not count here. Their energy and joy are contagious.

Have a friend circle that includes non-medicos:  Diversify your social interactions.

Work hard, party harder: But keep alcohol in moderation.

Switch off your mobile at night: If you are not on call duty, let someone else take care.