We all turn to doctors when we’re sick, but few patients ask them the simple question “What should I do to stay healthy?” - probably for the very reason that we’re already ill when we see them. 

The Observer on Sunday contacted a cross section of doctors in Cayman to ask “If you could provide an essential health tip that you do yourself or would advise your patients to do, what would that be?”. 

Here’s what they said:  

“It’s simple. Don’t smoke.” 

Dr. Sidney Ebanks, president of the Cayman Islands Medical and Dental Society and physician at the Chrissie Tomlinson Hospital 


“I never eat if I’m not hungry, I don’t eat immediately just because I get hungry, and I always stop when I’m full, even if there is only one bite left on the plate. The beautiful thing is that I see my kids doing the same thing!” 

Dr. Greg Hoeksema, medical director of the Health Services Authority 

“Eat healthy and exercise at least 30 minutes a day, at least five times a week.“ 

Dr. Tanja Ebanks, surgeon, Chrissie Tomlinson Hospital 

“Exercise. Until very recently it was unheard of for teenagers to have high cholesterol or high blood sugar (Type 2 diabetes). Kids used to play outside for amusement and play unsupervised with their friends. Kids now spend a lot of time indoors playing computer games and watching TV, [are] much more sedentary, and their diet can be heavy on junk food, with play/bicycling restricted due to “stranger danger” and dangerous roads.  

Start your kids exercising at an early age, doing something they enjoy, and encourage them to stay active through their teenage years. Exercise is not only good for your physical health, but also your self esteem and mental health.” 

Dr. Gordon Smith, physician at The Children’s Clinic 

“Maintain a healthy weight. Extra pounds increase the risk of heart disease, diabetes, certain cancers and joint problems. Eat a healthy diet. Choose vegetables, fruits, whole grains, high-fibre foods and lean sources of protein, such as fish. Limit foods high in saturated fat, sugar and sodium. Include physical activity in your daily routine. Choose sports or other activities you enjoy, from brisk walking to ballroom dancing or swimming. Manage chronic conditions and see your doctor for regular heath checks.” 

Dr. Else Christoffersen, physician at Cayman Doctors  

“Make a 5-point list (and write it down on a piece of paper) of things you want to do. These may include: Cut back or stop smoking or drinking alcohol; Cut back or stop eating unhealthy foods; Start or increase the frequency of exercise; Learn new ways to de-stress; Take time to appreciate your life.” 

Dr. John Addleson, International Medical Group 

“Be as active as possible doing as large a variety of activities as possible. The vast majority of injuries I see are from people either not being active enough or doing the same repetitious activity day in and out. People who spend their days chained to a desk need to be active away from work. However, the labourer who spends the day doing only one particular movement (shovelling, bending, twisting) also needs to perform activities that utilise their muscles and joints in different ways. The individual who goes for a jog every day after work isn’t off the hook though. They should expand their activities from just running to swimming, cross-training or resistance exercise. All things in moderation, but first try and do all things.” 

Dr. Jemal Khan, chiropractor 

“Avoid smoking and limit salt intake to less than 2 grams daily.” 

Mikhail Kosiborod, visiting consultant cardiologist, The Heart Health Centre 

“For me to stay healthy is working in the garden of which mowing the lawn is my favourite, and stay always positive. What is more inspirational than watching the Cayman Swallowtail?” 

Dr. Frits Hendriks, nephrologist (kidney specialist) and co-founder of the Cayman Islands Kidney Foundation 

“To stay healthy, mentally and physically, eat balanced and naturopathic foods in the right portions. Food fuels our bodies and gives us energy to carry out daily activities. I have patients complaining they are always tired, can’t concentrate, getting sick all the time, hair falling out, skin looking dull and just not feeling healthy. They think they lack vitamins, but nine out of 10 do not eat enough food or do not eat food with the proper nutrients to give them energy. Skipping breakfast and lunch will make blood sugar plummet and make people feel sluggish, irritated and unable to concentrate. Our body needs food every three hours and needs a combination of protein, carbohydrates, vitamins and minerals. If you eat “good food” at regular intervals, you will be full of energy, think clearly, have glossy hair and nails and not get sick. Review your daily meals and see what and when you’re eating. As the old saying goes, you are what you eat! 

Dr. Sook Yin, medical director of the Cayman Heart Fund and physician at Seven Mile Medical Clinic. 

"Maintain a normal body weight (BMI of under 25) and exercise regularly."

A. Iain McGhie, visiting consultant cardiologist, The Heart Health Centre