Exercise, Nutrition and Sleep (Part 1)
Elite sportsmen and women take excellent care of their bodies in three key areas: exercise, nutrition and rest. I believe that doctors should do the same.
Exercise
Our jobs are socially disruptive, intellectually demanding, emotionally draining and physically exhausting. Many of us also suffer from overuse syndromes. Some surgeons get hand, shoulder and elbow pain due to doing laparoscopic surgery procedures. Some get back or leg pain from bending at the operating table, some get neck and upper back pain from spending their day behind the computer.
I feel that doctors need to prevent these health issues in the same way that elite athletes do. Regular physio sessions or gym workouts with the help of a personal trainer can provide great preventative exercises.
I developed neck issues due to bending in the operating theatre as well as using a tablet or smartphone. I also needed to strengthen my upper back and shoulders for the times I did laparoscopic or open surgery procedures. I needed to improve my quads for long periods of standing as well. Most importantly, though, I needed to strengthen my core and perform regular stretching exercises.
So my exercise regimen became a combination of weights training and core exercises to strengthen the muscles; and yoga to provide stretching for my body. I also enjoyed Pilates.
However, I felt it was still not enough. I started aerobic exercise, which became an essential part of supporting my psychological well being. It relieved my stress and provided a rush of endorphins. Whenever I didn’t do aerobic exercise, I was grumpy and like some would say “shitty”. I also regularly walk my dogs, play tennis or run. When the weather is warm, I love swimming.
So my weekly exercise regimen consists of four days of running/tennis, two days of weights training and at least four times a week of yoga (in the afternoon/evening). Yoga has been great to minimise and prevent my lower back pain.
Of course, I have good and bad weeks, like anyone else. Keeping a weekly record of my exercise progress and which weeks I slipped up helps me understand how I can improve going forward.
How do I do this? Where do you find the time?
I get up at 5-5:30 am. I either go for a run or do weights for 25-30 minutes. I have bands that I use as part of my weights training at home. That way, I do not need to waste time travelling to the gym. I then meditate for 10 minutes. After showering, I make my breakfast and lunch for work. Why do I make lunch? I like knowing what exactly is in my food, it’s often a cheaper and healthier option, plus I love making my meals.
Nutrition
Food is essential for elite athletes. Their meals depend on the level of exercise they perform and what they do afterwards. I’m not a nutritionist; however, I’d like to share my principles with regards to this topic.
Avoid processed food. I do not trust food that can last for months and years. The only exception is my home supply of canned food and water in case of an earthquake. Otherwise, I choose fresh food.
Eat everything in moderation. I hate wasting food. Every weekend, our household makes a meal plan for the week. During the weekly grocery shopping, I buy ingredients for those meals only.
Shop for veggies at your local farmers market. I love going to markets to get fresh and seasonal vegetables. I also make my yoghurt, sourdough bread and some fermented products like kimchi and kombucha. Fermented food is good for improving our gut flora and anecdotally relieve IBS symptoms as well. My new favourite cookbook is “My homegrown kitchen” by Nicola Galloway. I love it that all the meals in her book are easy to make and sooooo delicious.
Like anyone, I have days or weeks when my “healthy” eating slips up, and I end up eating my favourite “pick me up” food – chips. I realise I haven’t been doing well in either exercise, work or sleep area when I see my “feel better” food intake increasing, lots of homemade chips, sausages and wine...