Mangaluru: Senior Citizens Club, Derebail Church organizes talk on health

Media Release

Mangaluru, Nov 27: The Senior Citizens Club, Derebail Church, Mangaluru, organized a talk for its members and guests on Friday, November 26, 2021 at Derebail Church Meeting Hall, Mangaluru at 4.00 PM, after a lengthy period of almost one and half years due to Covid-19 pandemics.

Programme commenced with a hymn invoked by members of the Club and Mable Rodrigues, convenor of the Health Commission under Parish Pastoral Parishad, Derebail, Mangaluru read the Word of God Psalms 121. Edward Coelho founder coordinator of the senior citizens club, Derebail addressed the gathering with a welcome speech. Lion Vincent Castelino introduced the guest speaker of the Day - Dr Rashmi Dsouza MBBS, DLD, DHNE, DNS, consultant-ENT-Surgeon, Nutrition Therapist and managing partner of cast-a-weigh. Fr Austin Peres, the parish priest of Derebail Church, Mangaluru, Sheela DSouza, vice president of Pastoral Parish Parishad (PPP), Derebail, Gualbert Pais, the secretary, PPP, Derebail and treasurer of the Club, Mable Rodrigues, convenor of the Health Commission, PPP Derebail and Edward Coelho, coordinator of the senior citizens Club, Derebail were present on the dais.


Dr Rashmi Dsouza spoke on - Aging Gracefully and Healthy Diet. At the beginning she compared old lifestyle with the present facility. Human beings used to get good exercise and healthy food which use to keep them happy and healthy with a good physique without trying in olden days. We have to love our body and eat according to its need and not as per choice. Health is wealth. Our body maintains our health on our food intake. Humans should not exist to make money and lead a high-profile life, eating unhealthy food, instead be mindful of what they eat and lead a health-conscious life to attain a happiness as people do these days. Living a luxurious life does not necessarily give us a healthy life style. In order to maintain a heathy life style, we should make sure that it is important we eat healthy as 70 percent of our health depends on what kind of food we consume, 20 percent on our movement or exercise and 10 percent on our mental health and rest. Humans require a minimum of 7 hours of sleep. Deep sleep is very important for a healthy life. One should have dinner before sun set or before 7.30 to 8.00 PM. to get good digestion as our body movements reduce. Hence, we should make it a point to have our dinner at least two and half hours before going to bed.

Have five small frequent meals in a day including your breakfast and evening tea. When having food focus on the food you consume and avoid other activities, to say switch off your gadgets, keep away the newspaper, magazine, switch off television, etc. Remember to thank God every now and then for all the things and occasions you enjoy. Drink Water frequently in small quantities, 7 to 8 glasses of water for female and 8-10 glasses for male per day is ideal. Do not over eat. Chew your food 32 times before your swallow. Use both sides of your jaws/teeth for munching. Do not take food as a habit. Eat only when you feel hungry. Eat only God made food instead man-made or artificial food which can leads to illness. Consume fruits on empty stomach and avoid having fruit juice, eat based on how much you work. Our body repairs and grows internally while we are asleep.

30 minutes per day physical exercise is required, walking is better than not doing any exercise. Always warm-up and stretch before and after any exercise or work out. Do Yoga and meditation. Do breathing exercise like pranayama as your daily routine activity. Breathe by moving your abdomen up and down. Always try to breathe right. Best way of breathing is to inhale at the count of 1to 4 by both using your nostrils and feel your abdomen move up and down, try this exercise 20 times at least thrice a day. Hold your left nostril and inhale through your right nostril, hold your breath for 6 to 10 seconds and exhale. Always think positive. Do not measure your sleep by the hours instead try to have a sound sleep, if you wake up tired it means you did not have a quality sleep. Do not use your gadgets one hour before you go to bed. Whatever you do maintain the balance. Life is living everything in moderation.

During question-and-answer time Dr Rashmi Dsouza shared her experience in keeping our minds clean and trying to forgive others which will help us clear out the minds and allow us to attain deep sleep. Always be prayerful and thank God in all moments, there is no specific time for this.

During his presidential address Fr Austin Peres said Dr Rashmi Dsouza had put very good effort to speak in Konkani and deliver knowledge and life experience on graceful aging and healthy diet. We should maintain balance in life and our living style. If we eat as we like and without choice, even Amrutha (good Food) also becomes visha (Poison). But always pay a visit to your doctor and take drugs as per prescription. Always try to move instead of parking in one place with positive thoughts.

The talk was interestingly presented in a simple way by Dr Rashmi. This was her first talk that she delivered in her mother tongue, Konkani, she also expressed her gratitude towards the senior citizens club and parish priest of Derebail Church for the opportunity given to speak at her birth place Derebail, Mangaluru.

Gaulbert Pais, the treasurer of the club and secretary of Pastoral Parish Parishad of Derebail Church gave the vote of Thanks. Sixty members were present for the talk.
Victor Correa, EC member of the club compered the programme.


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Comment on this article

  • Dr. mohan prabhu, mangalore/canada

    Sun, Nov 28 2021

    Thank you, Dr. Reshmi D'Souza, for very useful and helpful advice to seniors to keep physically and mentally healthy. Enjoyed reading, Konkni bhashen ulaile moNun bhari kushi pavlon, Devachen besanv tumka, novod vorsa monis magtan.

    DisAgree Agree [2] Reply Report Abuse

  • Drrashmi, Mangalore

    Mon, Nov 29 2021

    Thank u for your kind words

    DisAgree Agree Reply Report Abuse

  • mohan prabhu, mangalore/canada

    Sun, Nov 28 2021

    Thank you, Dr. Rashmi. Enjoyed reading the summary of your advice. Well expressed and easy to follow. Congratulations from a very senior man in his 90s. Also happy to note you talked in Konkani, our mother tongue.

    DisAgree Agree [1] Reply Report Abuse

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