Health & Wellness Goa-March Issue-2026

Volume 3 Issue 3 March 2026

Health Wellness & GOA

COVER FEATURE

The Skin Clinic

Science-led dermatology and aesthetic care delivering personalized treatments focused on long-term skin health and natural results.

Panjim GynaeCare

Compassionate women’s healthcare offering holistic, preventive, and innovative treatments empowering women through every life stage.

Dr. Sejal Gauns

Blends clinical and aesthetic dermatology with ethical, personalized treatments enhancing confidence and long-term skin health.

My Workout Space

Inclusive outdoor fitness community promoting strength, mobility, and resilience through movement, balance, and joyful wellness practices.

hotel Lua Nova

If holidays are inspired by nature and your thirst for rustic solitude and inner peace, Lua Nova is the hotel your heart was yearning for. 
 Located at Goa's celebrated holiday capital at Baga, it overlooks a beautiful Canvas of village Goa, just 5 minutes walk from the Baga Beach. www.itsgoa.com itsgoa_ Itsgoa

Editorial

Dear Readers,

As we step into a season of warmth and renewal, it’s a gentle reminder to slow down, reconnect with our bodies, and embrace habits that support long-term well-being. The shift in seasons brings changes in routine and energy levels, making it the perfect time to be more mindful of how we nourish, move, and care for ourselves. In this issue of Health & Wellness, we bring together stories and insights that celebrate conscious living, where small, consistent choices can lead to meaningful, lasting transformation.

We spotlight The Skin Clinic, led by Dr. Shriya, where science-backed dermatology meets aesthetic care, focusing on safe, personalised treatments that nurture lasting skin health and confidence.

In women’s health, Panjim GynaeCare, guided by Dr. Anamika Jain and Dr. Rudra Nayak, offers compassionate, patientcentred care, empowering women through every stage of life with a holistic and preventive approach.

We also feature Dr. Sejal Gauns, whose work blends clinical expertise with advanced aesthetic care, promoting ethical, personalised treatments that enhance natural beauty and overall well-being.

This issue highlights My Workout Space by Princy Mehta, an inclusive fitness community that encourages strength, mobility, and joy through movement, fostering both physical and mental resilience.

In mental wellness, Soul Healing Counselling Centre led by Dr. Aditi Tendulkar creates a safe, supportive space for emotional healing through therapy, workshops, and mindful self-exploration.

Beyond these stories, we explore the importance of staying hydrated during summer to maintain energy, balance, and overall health, along with practical ways to support your body through the season.

We also address men’s health with a guide to improving sperm quality naturally, emphasising nutrition, lifestyle changes, and consistency as key to better fertility and well-being.

We hope their stories inspire you as much as they inspire us to strive for excellence and compassion in our commitment to community health and well-being every day.

Well, that's all I have for you from my desk this month. I hope you enjoy reading this month's issue of Health & Wellness Goa. Do share it with your friends all across the globe.

Until next month, cheers!

Warm regards,

Jessyl Fernandez Editor

01 The Skin Clinic

02 Panjim GynaeCare

03 Dr. Sejal Gauns

04 My Workout Space

05 Soul Healing Counselling Centre

06 Summer & Hydration: The Key to Staying Energized and Healthy

07 A Complete Guide to Improving Sperm Quality Naturally

Introduction

Goa, the tiniest state on the western coast of India, boasts golden pristine beaches, palmfringed avenues, flavourful food, delicious Portuguese-influenced sweets, and warm, hospitable people. Also known as the Ibiza of India for its partying. A tropical paradise of flora and fauna, from the very famous 'almi' (mushrooms) endemic to its forests, that grow only on the red mud anthills, to the solar prawns that are fished immediately after the monsoons, Goa is unique. Tourists are also attracted to Goa for its cultural heritage - from the famous old Portuguese churches like Se Cathedral in Old Goa, the 16th Century Safa Masjid in Ponda and Shree Mangesha Temple in Mardol, the legendary Arvalem or Pandava Caves where the Pandavas of the Mahabharat fame lived, to its two unique festivalsCarnival and Shigmo. Goa plays host to many festivals - the International Film Festival of India that promotes cinema, the Serendipity Art Festival, Sunburn Music Festival, to name a few. To showcase this varied heritage of culture, art, tradition, food, and people, in 2015 ItsGoa was born. The main aim was to make it the premier portal for all things Goa. We were able to showcase Goa like never before. Soon our blog-based website transcended the virtual space, with the ItsGoa magazine – a sought-after resource for visitors to Goa from countries like Norway, UK, USA, etc.

Chief Editor

Jessyl Fernandez

Sales

Donald Fernandez

Andrea Fernandes

Content & Social Media Saviola Dias

Britney Fernandes

Graphics & Layout

Britney Fernandes

For advertising queries: +91 7887330620 / 9370502124

ItsGoa Media Group

Nordic Intent HQ - Floor 3, PDA Colony, Porvorim, Goa 403521

Email: mail@itsgoa.com

Website: itsgoa.com

Dermatology & Aesthetic

The Skin Clinic

The Skin Clinic, led by Dr. Shriya, blends clinical dermatology and aesthetic care, offering personalized, science-based treatments focused on long-term skin health, patient education, and safe, natural-looking results.

In an age where skincare advice is often driven by trends and quick fixes, The Skin Clinic stands apart as a space rooted in science, safety, and sincerity. Founded and led by Dr. Shriya Nachinolkar Naroji, the clinic represents a thoughtful blend of clinical dermatology and modern aesthetic care, offering solutions that prioritize long-term skin health over temporary results. Her approach is defined not only by medical expertise but also by empathy, ensuring that every patient feels heard, understood, and cared for.

A Journey Shaped by Knowledge and Purpose

Dr. Shriya’s path into dermatology began with rigorous medical training and a strong academic foundation. After completing her MBBS and postgraduation in Dermatology from Goa Medical College, she immersed herself in both hospital-based practice and hands-on patient care. These formative years allowed her to build a deep understanding of skin science while sharpening her clinical instincts.

The Skin Clinic - space focused on effective treatments, patient safety & comfort

Her interest in dermatology was sparked during her internship, where she witnessed how visibly transformative skin treatments could be. Beyond treating illness, dermatology had the power to restore confidence and significantly improve quality of life.

That connection between physical healing and emotional wellbeing became the driving force behind her decision to specialize in this field. From residency to consultancy and eventually establishing her own practice, her career has steadily evolved toward creating a space that delivers both precision and compassion.

Comprehensive Care Across Medical and Aesthetic Dermatology

At The Skin Clinic, Dr. Shriya addresses a broad spectrum of concerns that span both medical and aesthetic dermatology. Her medical practice frequently involves managing conditions such as acne, eczema, psoriasis, pigmentation disorders, fungal infections, and hair-related issues.

Recognizing that many of these concerns are chronic rather than temporary, she focuses on sustainable treatment plans that emphasize consistency and realistic expectations instead of instant results.

Alongside clinical care, she practices aesthetic dermatology with a measured and ethical philosophy. Rather than dramatic alterations, her goal is to enhance natural features while preserving skin integrity. Every intervention is designed to complement an individual’s appearance in a subtle, balanced way that supports overall wellness.

A Personalized and Evidence-Based Approach

What distinguishes Dr. Shriya’s practice is her meticulous and individualized method of care. Each consultation begins with a thorough history, detailed examination, and an understanding of the patient’s lifestyle, triggers, and previous treatments. This comprehensive assessment allows her to tailor solutions that address the root of the concern rather than merely the surface symptoms.

She is particularly mindful of treating Indian skin types, which can be more prone to pigmentation and sensitivity. Treatments, therefore, are carefully selected and adjusted to minimize risks while maximizing results. Patient education remains central to this process, empowering individuals with the knowledge they need to maintain improvements long after their clinic visit.

Advanced Treatments with Modern Technology

The Skin Clinic integrates contemporary dermatological technologies to provide targeted, efficient care with minimal downtime. Procedures such as laser hair reduction help achieve long-lasting smoothness, while Microneedling Radiofrequency supports collagen remodeling and improves acne scars and overall texture. Rejuvenating therapies like Hydrafacial and OxyGeneo facials deeply cleanse, hydrate, and refresh the skin, and specialized laser techniques enable safe tattoo removal.

By combining these advanced tools with medical expertise, Dr. Shriya ensures that treatments remain both effective and safe, delivering noticeable results without compromising skin health.

Treatment room for medifacials and IV therapies

The Importance of Prevention and Daily Skincare

Beyond in-clinic procedures, Dr. Shriya consistently emphasizes the value of everyday skincare habits. She advocates for simplicity and consistency over complicated routines or constantly changing products. A gentle cleanser, an appropriate moisturizer, and regular sun protection form the cornerstone of healthy skin.

Sun protection, in particular, is a message she reiterates often. Daily application of broadspectrum sunscreen, along with protective measures such as hats and sunglasses, plays a critical role in preventing pigmentation, premature aging, and long-term damage. According to her, prevention is always more effective than correction.

Dispelling Myths Through Education

In her practice, Dr. Shriya frequently encounters misconceptions fueled by social media trends and unverified advice. Many people assume that “natural” products are automatically safe or expect dramatic overnight results. She works to dispel these myths by reinforcing the importance of scientifically backed treatments and patient, consistent care.

To provide the highest standard of service, she remains committed to continuous learning, regularly attending conferences, workshops, and reviewing updated research. This dedication ensures that her patients benefit from the latest advancements in dermatology while receiving care grounded in evidence.

A Clinic Built on Trust and Transformation

For Dr. Shriya, skincare is not about chasing perfection but about restoring comfort, confidence, and balance. She encourages those dealing with persistent conditions to seek professional guidance early and to remain hopeful, reminding them that meaningful improvement takes time and dedication.

Through its combination of clinical expertise, modern technology, and compassionate care, The Skin Clinic has become more than just a treatment center. It is a space where science meets sensitivity, and where healthier skin is achieved through trust, patience, and personalized attention.

Obstetrics & Gynaecology Clinic

Dr. Anamika Jain and Dr. Rudra Nayak lead Panjim GynaeCare, offering compassionate, patient-centred women’s healthcare focused on holistic wellness, prevention, and innovative treatments that empower women across all life stages.

www.itsgoa.com itsgoa_ Itsgoa

In the evolving landscape of women’s healthcare in Goa, Dr. Anamika Jain and Dr. Rudra Nayak have brought forward a thoughtful and patient-centred vision through Panjim GynaeCare. The clinic represents more than a medical facility; it reflects a philosophy rooted in compassion, dignity, and empowerment.

Established with the intention of addressing both the medical and emotional aspects of women’s health, the practice has quickly become a space where modern medicine meets sensitivity and understanding.

For Dr. Anamika, medicine was always a calling. During her training in obstetrics and gynaecology, she became increasingly aware of how many women quietly struggle with intimate, hormonal, and reproductive concerns.

This realization shaped her approach to healthcare. She believes that treatment should extend beyond curing disease to restoring comfort, confidence, and quality of life. Women’s healthcare, in her perspective, is deeply tied to compassion and empowerment.

Dr. Rudra shares a similar commitment, though his perspective is rooted in prevention and long-term impact.

Over the years, he observed that many women postpone their own wellbeing while prioritising family and professional responsibilities. Through Panjim GynaeCare, his goal has been to shift that mindset by creating a modern and welcoming environment where women feel respected, heard, and supported through every stage of life.

Creating a Safe and Supportive Space

The foundation of Panjim GynaeCare emerged from a simple but powerful realization: many women live with concerns they hesitate to discuss openly. Issues such as post-childbirth changes, intimate discomfort, sexual health concerns, or hormonal imbalances are often experienced silently due to social stigma or lack of safe spaces for conversation.

Recognising this gap, Dr. Anamika and Dr. Rudra envisioned a clinic that would go beyond conventional medical treatment. Their aim was to establish an elegant, nurturing environment where patients could speak freely without fear of judgment.

The clinic emphasises privacy, thoughtful consultations, and modern solutions that address both physical health and emotional wellbeing.

By normalising discussions around intimate wellness and reproductive health, Panjim GynaeCare seeks to empower women to take ownership of their bodies and wellbeing with confidence.

A Philosophy Built on Compassion and Trust

At the heart of the clinic lies a clear philosophy: every woman deserves to be heard, understood, and empowered in her healthcare journey. Consultations are intentionally unrushed, allowing patients to share concerns openly while receiving clear explanations about diagnoses and treatment options.

The approach combines medical expertise with emotional sensitivity. Confidentiality, dignity, and informed decision-making guide every interaction. The doctors strongly believe that healthcare is not simply about addressing symptoms but about restoring comfort, confidence, and quality of life.

This patient-centred philosophy also emphasises holistic wellness. Physical health, emotional wellbeing, hormonal balance, and intimate health are treated as interconnected aspects of a woman’s overall health.

Panjim GynaeCare offers a wide spectrum of services designed to support women from adolescence to motherhood and beyond. The clinic provides obstetric care that includes preconception counselling, antenatal monitoring, and management of high-risk pregnancies.

Expectant mothers receive detailed assessments, personalised guidance on nutrition and lifestyle, and regular monitoring through scans and diagnostic tests. Emotional reassurance and open conversations about pregnancy, childbirth, and postpartum recovery are also an integral part of this care.

In the field of gynaecology, the clinic addresses common yet often overlooked conditions such as PCOS, hormonal imbalances, menstrual disorders, endometriosis, fibroids, ovarian cysts, and menopause-related concerns. Preventive screenings and adolescent gynaecology consultations ensure that women receive timely care and awareness at every stage of life.

Fertility and reproductive health services form another important component of the clinic’s work. Couples seeking guidance receive thorough evaluations, ovulation monitoring, and reproductive counselling. Throughout the process, both partners are encouraged to participate in discussions so that treatment decisions are transparent and informed.

Comfortable and Private Consultation Space

Advancing Intimate Wellness Through Innovation

A distinctive feature of Panjim GynaeCare is its focus on cosmetic and regenerative gynaecology, an area gaining increasing recognition in women’s health. The clinic offers Platelet-Rich Plasma (PRP) therapies to support vaginal rejuvenation, enhance tissue repair, and address concerns like dryness, laxity, and stress urinary incontinence.

Because PRP treatments use the patient’s own biological growth factors, they are safe, minimally invasive, and associated with very little downtime.

Complementing these therapies are IV nutraceutical treatments that support hormonal balance, improve energy levels, strengthen immunity, and address nutritional deficiencies linked to modern lifestyles. Each treatment is carefully customised following clinical evaluation to ensure safety and effectiveness.

These solutions reflect a growing demand among women for treatments that enhance comfort and wellbeing without surgical intervention.

Patient Comfort as a Priority

From the moment a patient enters the clinic, comfort and reassurance remain central to the experience. The environment is designed to feel calm and welcoming, encouraging open dialogue about concerns that are often considered sensitive or taboo. Active listening plays a crucial role in the clinic’s approach.

Patients are given the time and space to speak without interruption, while doctors explain each step of evaluation and treatment in clear and reassuring language. Gentle examinations, informed consent, and detailed guidance help patients feel confident about their care.

By normalising conversations around menstrual health, fertility, menopause, and intimate wellness, the doctors ensure that women understand they are not alone in their concerns and that effective solutions exist.

Educating and Empowering Women

One of the most significant challenges the doctors observe in women’s healthcare is the tendency to normalise suffering. Many women accept painful periods, urinary leakage, sexual discomfort, or hormonal symptoms as inevitable aspects of life rather than medical conditions that deserve attention.

To address this, patient education forms a core element of the clinic’s philosophy. During consultations, conditions and preventive strategies are explained in simple, accessible language.

Beyond the clinic, awareness initiatives, digital platforms, and community engagement help encourage open discussions about reproductive and menstrual health. Dr. Anamika and Dr. Rudra believe that informed women are better equipped to make confident decisions about their health and wellbeing.

A Journey Guided by Experience and Empathy

With over eight years of clinical experience, the doctors have refined an approach that is increasingly intuitive and personalised. Their understanding of women’s health now extends beyond reports and diagnostic scans to include lifestyle factors, emotional wellbeing, and long-term health outcomes.

Treatment plans are tailored to each patient, focusing on evidence-based solutions that are as minimally invasive as possible. Equally important is the counselling process, which has grown deeper and more empathetic over time.

For the team at Panjim GynaeCare, every patient’s story matters. Their goal is not simply to treat conditions but to educate, reassure, and empower women throughout their healthcare journey.

Transforming the Experience of Women’s Healthcare

The mission behind Panjim GynaeCare goes far beyond clinical treatment. The practice aims to redefine how women experience healthcare by combining medical excellence with privacy, aesthetics, and emotional sensitivity.

Dr. Anamika and Dr. Rudra remain guided by a simple commitment: every woman who walks through their doors should leave feeling clearer, lighter, and more confident about her health. In doing so, Panjim GynaeCare is not just building a medical practice, it is creating a safe and supportive space where women feel seen, respected, and empowered at every stage of life.

Dr. Sejal Gauns

Dr. Sejal Gauns, Goa-based dermatologist and Dermaglow founder, blends clinical and aesthetic care, emphasizing personalized, ethical treatments, advanced technology, and holistic skincare to enhance confidence, well-being, and natural, long-term results.

www.itsgoa.com itsgoa_ Itsgoa

Dr. Sejal Gauns

Raised in Doha and now practicing in Goa, Dr. Sejal Gauns has shaped a career that blends clinical precision with aesthetic sensitivity.

An MD Dermatologist and the founder of Dermaglow Skin Clinic Goa, she pursued medicine with a clear intention: to understand the science of skin and harness its power to transform not only appearances but also confidence and emotional well-being.

Her academic journey brought her to India, where she completed her MBBS and later specialized in dermatology. What drew her most strongly to the field was its unique balance between medical expertise and artistry.

Dermatology, in her view, offers the rare opportunity to heal physical concerns while simultaneously restoring self-esteem, allowing patients to feel comfortable in their own skin.

Bridging Clinical Care and Aesthetic Excellence

Dr. Gauns chose to specialize in clinical, aesthetic, and procedural dermatology because it allows her to address the full spectrum of skin and hair concerns.

This integrated approach enables her to treat medical conditions while also enhancing appearance through advanced, minimally invasive procedures. By combining evidencebased medicine with modern techniques, she delivers care that is both comprehensive and holistic.

Her work spans from diagnosing chronic skin issues to performing aesthetic interventions that subtly refine and rejuvenate. This dual focus ensures that every patient receives solutions tailored to both health and confidence.

A Philosophy Rooted in Personalization

Central to her practice is a treatment philosophy guided by personalization, safety, and authenticity. Rather than offering standardized solutions, she studies each patient’s concerns, lifestyle, and expectations before creating a customized plan.

Her methods prioritize natural-looking outcomes and ethical decision-making, ensuring results that feel genuine rather than artificial.

Transparency forms the backbone of every consultation. Clear conversations about diagnoses, procedures, timelines, and realistic expectations empower patients to make informed choices. This openness builds trust and fosters long-term satisfaction, reinforcing the relationship between doctor and patient.

Building a Patient-Centered Space

The establishment of Dermaglow Skin Clinic marked a significant milestone in her career.

Conceived as a premium yet welcoming space, the clinic was designed to combine advanced dermatological technology with ethical medical practices. Every detail, from infrastructure to protocols, reflects her commitment to safety, comfort, and professionalism.

The clinic addresses a wide range of concerns including acne, pigmentation, melasma, hair fall, dandruff, aging-related changes, and unwanted hair, alongside numerous medical skin conditions. Preventive skincare and maintenance therapies are equally emphasized, helping patients protect their skin before problems escalate.

Strict sterilization procedures, thorough documentation, and the use of FDA-approved technologies ensure that hygiene and safety remain uncompromising priorities. Consent and ethical practice are embedded into every step of care.

Panelist in Sesderma CME : Expertise you can trust

Technology with a Gentle Touch

Modern technology plays a vital role in the clinic’s effectiveness. Advanced equipment allows for precision-driven, minimally invasive treatments that reduce downtime while maintaining high standards of safety.

These innovations help achieve subtle, natural results, aligning perfectly with Dr. Gauns’ belief that the best aesthetic enhancements should look effortless.

By integrating scientific advancements with careful technique, she ensures that outcomes are both reliable and refined.

Transformations That Matter

Among the many cases she has handled, certain moments stand out for their emotional impact. One such experience involved a young patient dealing with severe acne and diminished self-confidence. First step is understanding Your Skin

Hydrafacial Elite : Results That Matter

With consistent treatment and guidance, the visible improvement in skin was matched by a renewed sense of self-assurance. For Dr. Gauns, this transformation represented the true essence of dermatology, helping someone feel comfortable and confident in their own reflection.

Beyond the Clinic

Away from her practice, she maintains a creative and active lifestyle. Exploring Goa’s landscapes, engaging in pottery and painting, kayaking, and traveling with family provide balance to her professional commitments.

She also remains dedicated to continuous learning, regularly attending workshops and conferences to stay updated with global dermatology advancements. Creating educational content on skin and hair health allows her to extend her impact beyond the clinic and promote informed self-care within the community.

Guiding Patients Toward Smarter

Through years of experience, she has observed recurring skincare mistakes such as excessive exfoliation, neglecting sunscreen, relying on unverified online advice, and frequently changing products. Her guidance emphasizes consistency, professional consultation, and treatments suited to individual skin types rather than trends.

This practical, science-backed advice reflects her larger mission: empowering people with knowledge so they can make healthier choices.

A Vision Centered on Confidence and Care

At the heart of Dr. Gauns’ work is a simple yet powerful goal, to provide ethical, personalized, and results-driven dermatology that enhances overall well-being. She prioritizes thoughtful treatment plans over unnecessary product promotion, focusing on sustainable skin health rather than quick fixes.

Through her blend of medical rigor, aesthetic understanding, and genuine empathy, she continues to redefine dermatological care in Goa. Her practice stands as a reminder that healthy skin is not merely cosmetic; it is deeply connected to confidence, comfort, and quality of life.

At the heart of My Workout Space in Goa is Princy Mehta, a mobility specialist and internal strength coach who has dedicated her career to helping people move better, perform stronger, and live healthier lives.

With a coaching philosophy centered on performance and well-being, Mehta works with both everyday individuals and athletes, guiding them toward a lifestyle she describes as being StrongWildHappy.

Her approach is rooted in the belief that fitness is not limited to physical appearance but is instead about building resilience, capability, and joy through movement. Over the years, she has helped numerous clients discover strength not only in their bodies but also in their mindset.

A Philosophy Built on Balance

Princy Mehta’s training philosophy is built on a simple yet powerful concept, health functions like a tripod supported by three essential elements: movement, nutrition, and recovery. According to her, these three components must remain balanced for individuals to perform at their best.

If even one of these elements is neglected, overall performance and well-being can decline. This balanced approach shapes how she trains both athletes and individuals seeking a healthier lifestyle. Rather than focusing on short-term goals, her coaching encourages sustainable habits that support long-term health and physical capability.

From Dance Studios to a Dedicated Fitness Community

Mehta’s journey in Goa’s fitness space spans more than a decade. She began her professional path in 2013 as a choreographer and dance instructor. By 2015, she expanded her work into group fitness training, leading strength and conditioning sessions across studios, gyms, and schools.

For several years she operated as a freelance coach, gradually building a reputation within the local fitness community. When the pandemic reshaped how people approached exercise, she shifted her sessions outdoors for nearly three years, creating movement experiences in open spaces.

By 2024, Mehta began searching for a permanent location where she could bring together different forms of movement under one roof. Around the same time, she met another coach who shared a similar vision for a more inclusive and community-driven training environment. Together, they cofounded My Workout Space, transforming their shared philosophy into a dedicated fitness studio.

Rethinking the Traditional Gym Environment

From the outset, the founders of My Workout Space were clear about their intention to create something different from a typical gym. Instead of a rigid or intimidating environment, they envisioned a welcoming space where individuals could train comfortably and confidently.

FIT TRIPPIN’ season 1 participants. Goa’s biggest fitness scavenger hunt hosted by My Workout Space

Today, the studio reflects that vision. Around 90 percent of its clients are women, many of whom are entrepreneurs, leaders, healers, and professionals who already pursue personal growth in different aspects of their lives. The space was designed to be warm, inclusive, and supportive, an environment where people feel encouraged rather than judged.

An Outdoor Fitness Experience

One of the most distinctive features of My Workout Space is its setting. The studio is located on an open rooftop surrounded by greenery, offering fresh air and a sense of connection with nature.

Unlike enclosed gyms filled with machines, this outdoor environment allows participants to train in a more natural and relaxed atmosphere. The open design welcomes people from all walks of life and even allows pets to be part of the experience. The result is a training environment that feels less like a conventional fitness facility and more like a community gathering space.

The StrongWildHappy Community

Beyond structured workouts, Mehta has given rise to a movement-driven community known as StrongWildHappy since 2019. This collective brings together individuals who share a love for movement and the outdoors. For Mehta and her team, the idea is simple yet meaningful: movement has the power to nourish not only the body but also the mind and spirit.

The StrongWildHappy philosophy celebrates the idea that strength and freedom go hand in hand. For many members, embracing movement in nature becomes a source of joy and personal fulfillment.

Training for Strength and Longevity

Mobility and strength training form the foundation of Mehta’s coaching practice. She believes that building strong muscles, resilient connective tissue, and healthy joints is essential for long-term performance and injury prevention.

Mobility training allows joints to access their full range of motion, improving efficiency and control during movement. Strength training, on the other hand, builds the body’s ability to generate and sustain force. Together, these elements create a foundation that supports both athletic performance and everyday activities.

For professional and amateur athletes, such as swimmers, runners, climbers, dancers, and aerial artists, this training enhances performance and endurance. For everyday individuals, it helps maintain functional strength and physical independence over time.

Transformational Stories from the Studio

Over the years, Mehta’s coaching has helped clients achieve remarkable personal milestones.

One particularly memorable example is her work with swimmer Aru Bose, who trained with her for six months while preparing to swim the English Channel as part of a relay team.

The training focused heavily on mobility, particularly increasing joint space in the shoulders, spine, and scapula to support the demands of long-distance swimming. Strength and connective tissue conditioning were also essential components, helping Bose develop the endurance required for extended time in the water.

In June 2025, Bose successfully completed the English Channel relay, an achievement that highlighted the effectiveness of the specialized training approach.

Equally meaningful are the smaller victories that occur in everyday life. One client, a young mother of a one-year-old child, shared how strength training enabled her not only to lift her son comfortably but also carry his toys and bags at the same time.

For Mehta, moments like these represent the true impact of functional strength training.

A Dynamic Space for Movement

A typical day at My Workout Space reflects the diversity of movement practices offered at the studio. Mehta herself coaches during morning sessions several days a week and also leads evening classes.

The studio hosts a team of coaches who specialize in different disciplines, including strength and conditioning, aerial training, parkour, calisthenics, dance, and kickboxing. This variety allows participants to experience movement in multiple forms, encouraging exploration and adaptability within the body.

Shifting the Fitness Narrative

Throughout her career, Mehta has observed a gradual shift in how people perceive fitness. The focus has moved from simply wanting to lose weight toward a desire to become stronger and more capable.

However, she believes there is still work to be done in educating people about healthy body composition. Rather than striving for a specific body shape, she encourages individuals to build adequate lean muscle mass while maintaining healthy levels of body fat to support hormonal balance and overall wellbeing.

Her coaching mantra reflects this philosophy clearly: train for longevity if you are part of the general population, and train for performance if you are an athlete.

Creativity Beyond the Studio

Outside the world of coaching, Princy Mehta continues to express her creative side.

A dancer, singer, and performer at heart, she draws inspiration from artistic expression, which naturally influences her movementbased coaching style.

Looking Ahead: Growing a Movement Culture

The vision for My Workout Space extends far beyond individual training sessions. Mehta and her team are focused on building both the My Workout Space and StrongWildHappy communities into a vibrant and supportive movement network in Goa.

Their goal is to grow these communities into a strong collective of over 200 members by 2026. Ultimately, they hope to cultivate a culture where exercise is not viewed as an occasional activity or hobby, but as a natural and essential part of everyday life.

Through thoughtful coaching, an inclusive environment, and a deep passion for movement, My Workout Space continues to redefine how people in Goa experience fitness, transforming it from routine exercise into a shared lifestyle rooted in strength, freedom, and connection.

Soul Healing Counselling Centre

Dr. Aditi Tendulkar leads Soul Healing Counselling Centre in Panjim, offering personalised therapy, workshops, and multidisciplinary care, creating a safe, ethical space for emotional healing, self-awareness, and mental wellbeing.

Dr. Aditi Tendulkar is a mental health counsellor, licensed psychotherapist, and the founder of Soul Healing Counselling Centre in Panjim, Goa. With over a decade of clinical experience, her work focuses on facilitating deeper self-understanding by helping individuals recognise core emotional patterns, explore underlying belief systems, and develop healthier ways of relating to themselves and others.

Academically, she has pursued extensive training in the field, holding three Master’s degrees and a Doctorate, with a part of her education undertaken internationally. At Soul Healing, her role extends beyond individual therapy.

She guides the clinical vision of the centre, works closely with clients, and ensures that the therapeutic space remains ethical, confidential, and grounded in psychological best practices. In addition to private practice, the centre collaborates with corporates and institutions across Goa, Mumbai, Bangalore, Delhi, as well as internationally.

A Passion for Understanding the Human Mind

Dr. Aditi’s interest in psychology began at a young age, driven by a deep curiosity about the human mind and behaviour.

Chief Guest at Les Anges Academy on Annual day function, Goa

She was fascinated by how experiences, thoughts, and emotional histories shape the people we become. This curiosity gradually evolved into a professional path focused on understanding and supporting mental health.

After completing her education and gaining global exposure through travel and academic learning, Dr. Aditi chose to return to Goa. At the time, professional therapy spaces were limited, and mental health was still considered a sensitive subject. Establishing Soul Healing Counselling Centre was her way of creating a supportive environment where individuals could seek professional help without stigma or fear of judgement.

A Sanctuary for Healing

One of the defining features of Soul Healing Counselling Centre is the thoughtful integration of clinical expertise with a nurturing environment. Rather than replicating the formality of traditional clinics, the centre was designed to feel warm, welcoming, and emotionally supportive. The intention was to create a space where people could slow down and feel comfortable engaging in the therapeutic process.

The interiors reflect this philosophy through calming colour palettes, nature-inspired wallpapers, and carefully curated textures and artwork. Soft background music and quiet corners allow individuals to pause and reflect before or after sessions, creating an atmosphere that feels restorative and peaceful.

Privacy, Ethics, and Emotional Safety

For Dr. Aditi, confidentiality and emotional safety form the foundation of therapy. Many individuals enter counselling with deeply personal experiences, making it essential that the environment encourages trust and openness. At the centre, therapy rooms are designed to ensure privacy, allowing clients to speak freely without interruption.

Ethical practices are also clearly communicated through confidentiality agreements that outline professional standards. Sessions are scheduled with thoughtful gaps to maintain discretion in the waiting area, ensuring that clients feel protected and respected throughout their therapeutic journey.

The Role of Environment in Emotional Healing

The physical environment can significantly influence emotional wellbeing. Dr. Aditi believes that when individuals enter a space that feels calm and thoughtfully designed, it naturally allows their minds and bodies to relax, making it easier to engage in reflection and self-exploration.

Facilitating a session for event managers at Goa Marriott Resort & Spa

Every detail, from the arrangement of rooms to the choice of décor, has been designed to create a sanctuary where individuals can momentarily step away from daily pressures and reconnect with themselves.

Understanding the Importance of Therapy

Despite increasing awareness, many people still hesitate to seek therapy due to stigma or the belief that emotional struggles must be faced alone. Dr. Aditi emphasises that therapy is not only for moments of crisis; it is equally valuable for self-discovery and personal growth.

At the centre, natural light, soothing tones, and green spaces contribute to an atmosphere of quiet comfort.

Conducting Dream Interpretation session with participants at Life Plugin Retreat

Through therapy, individuals gain insight into their emotional patterns, understand how past experiences influence their behaviour, and learn practical skills to regulate emotions and navigate relationships more effectively. Ultimately, therapy creates a space where people can explore themselves more consciously and meaningfully.

A Personalised Approach to Mental Health

A key principle guiding Dr. Aditi’s work is that no two individuals experience life in the same way. Each person brings their own history, belief systems, and emotional patterns into therapy, which is why the process is never approached with a fixed formula.

Facilitating a workshop on occasion of International Woman's Day with employees of Grand Hyatt, Bambolim

Mindful session conducted with faculty of Rosary College, Navelim, Goa

Initial sessions focus on understanding the client’s background, concerns, and goals. With training in multiple therapeutic approaches, including psychoanalysis, CBT, NLP, and DBT, Dr. Aditi adapts techniques to suit each individual’s needs, allowing therapy to evolve naturally as the client progresses.

A Multidisciplinary Approach to Wellbeing

Mental health is complex and often requires perspectives from different fields. Soul Healing Counselling Centre therefore works with a multidisciplinary team that includes professionals such as play therapists, art therapists, special educators, career counsellors, wellness practitioners, and consulting psychiatrists.

Along with individual therapy for children, adolescents, and adults, the centre also offers couples counselling, family therapy, psychometric assessments, and corporate mental health programs. Training workshops and educational sessions for psychology students are also conducted to support the development of future mental health professionals.

Growth, Balance, and Self-Awareness

Outside of her professional work, Dr. Aditi places strong emphasis on maintaining balance in her own life.

A healthy routine that includes regular exercise, proper sleep, and mindful self-care helps sustain the emotional energy required in her field.

She also enjoys reading fiction and books on psychology and neuroscience, travelling to experience new cultures, and spending time with her pets. Quiet moments of reflection are equally important, allowing her to recharge and remain centred while continuing to support others.

Looking Toward the Future

Dr. Aditi hopes to continue strengthening Soul Healing Counselling Centre as a place that offers high-quality and ethical psychological care. Over time, the centre’s reach has expanded beyond Goa, with clients connecting from different parts of the world, including the United Kingdom, Europe, and the United States.

She also remains committed to ongoing learning, having already completed three Master’s degrees and a Doctorate. Continued education and professional training remain important as the field of psychology evolves and new approaches to therapy emerge.

Normalising Conversations Around Mental Health

For Dr. Aditi, one of the most important goals is helping society normalise conversations around mental wellbeing. Emotional challenges are a natural part of life, and seeking professional support should never be viewed as a weakness.

Therapy is not about fixing something that is broken; rather, it is about gaining awareness, understanding personal patterns, and developing healthier ways of responding to life’s experiences. When individuals begin to prioritise their mental health, they ultimately improve the quality of their own lives and the relationships around them. Facilitating a workshop for the employees of 91HR, Panjim

Conducting a 2 days engaging program with the faculty of Gera School, Old Goa

Conducting a workshop with Fremantle India Television Production Pvt Ltd, Mumbai www.itsgoa.com itsgoa_

Stay hydrated in summer by balancing fluids and electrolytes through water, foods, and habits to maintain energy, digestion, and overall health while preventing dehydration-related issues.

“A well-hydrated body is more energetic, focused, and resilient.”

Summer brings longer days, increased activity, and, unfortunately, higher risks of dehydration. As temperatures rise during the summer season, our body naturally loses more water through sweat.

The body works harder to maintain its internal balance, resulting in increased fluid loss through sweating. If this loss is not replenished properly, it can affect everything— from energy levels to digestion and even mental clarity. This makes hydration not just important—but essential for maintaining energy, digestion, skin health, and overall wellbeing.

“Listening to your body is the first step toward better hydration”

Understanding Hydration: More Than Just Drinking Water

Hydration is not only about drinking water— it’s about maintaining the right balance of fluids and electrolytes in the body.

Electrolytes like sodium, potassium, and magnesium are essential for:

Even mild dehydration can lead to symptoms like dizziness, weakness, irritability, and reduced concentration.

Signs You Are Not Drinking Enough Water

Dark yellow urine

Dry mouth or lips

Frequent tiredness

Headaches

Muscle cramps

Best Hydrating Foods for Summer

“Hydration is not just about drinking water, it’s also about eating right.”

Include:

Water-rich fruits: watermelon, muskmelon, oranges

Cooling vegetables: cucumber, bottle gourd (lauki), ash gourd

Natural drinks: coconut water, buttermilk, lemon water. These foods help replenish electrolytes and keep the body cool.

✔Muscle function

✔Nerve signaling

✔Maintaining blood pressure

✔Preventing cramps and fatigue

When you sweat excessively, you lose both water and these essential minerals.

Why Hydration Matters in Summer

Water plays a vital role in:

Regulating body temperature

Supporting digestion and metabolism Preventing fatigue and headaches

Maintaining healthy skin Flushing out toxins

Hyration rich fruits

Smart Hydration Tips

Start your day with a glass of warm water or infused water

Carry a water bottle wherever you go

Avoid excessive caffeine and sugary drinks

Add a pinch of rock salt and lemon to water for natural electrolytes

Drink small amounts frequently instead of large quantities at once.

Who Needs Extra Attention?

Children and the elderly

People working outdoors

Individuals trying to lose weight

Those with health conditions like diabetes or kidney issues. They are more prone to dehydration and should monitor fluid intake carefully.

Hydration & Weight Loss

Proper hydration can:

Boost metabolism Reduce unnecessary cravings Improve digestion Support fat loss

Summer coolant recipes

Jeera Buttermilk (Digestive Cooler)

A light, probiotic-rich drink that cools the body and supports gut health—perfect for summer digestion issues.

Benefits

protects against heat stroke.

Benefits

✔ Prevents heat exhaustion

✔ Improves digestion

✔ Rich in electrolytes

✔ Great for fatigue and weakness

“This summer, don’t wait for thirst to remind you—make hydration a daily habit, because a well-hydrated body is not just healthy, it’s powerful, energetic, and ready to thrive.”

For more guidance on Summer health contact

Arogya Vihara

Essence of Pure Nutrition By: Rajlaxmi Bandodkar

Clinic Addresses

Shop No. 1, Mahalaxmi Residency, Tisk, Ponda

Shop No. 3, Lucy Apartments, Aquem, Margao, Goa

Tel: +91 9404312057

✔ Improves digestion

✔ Reduces bloating and acidity

✔ Keeps body cool

✔ Supports gut microbiome

Aam Panna (Raw Mango Cooler)

A traditional Indian summer drink that prevents dehydration, boosts electrolytes, and

Dt. Rajlaxmi Bandodkar

A Complete Guide to Improving Sperm Quality Naturally

Improving sperm quality naturally involves nutrient-rich foods, healthy lifestyle habits, stress management, proper sleep, and avoiding toxins, leading to better fertility outcomes within 70–90 days of consistent changes.

Fertility is often viewed through the woman’s lens, but the truth is simple: men contribute 50% to conception. Sperm quality—its count, movement, shape, and DNA integrity—plays a critical role.

The good news? Unlike egg health, sperm health can be significantly improved with nutrition and lifestyle changes in as little as 70–90 days (the lifespan of sperm).

This guide is designed to help men understand sperm health, the foods that support it, and the daily habits that make a difference.

Nutrition for Better Sperm

�� Pro Tip: Include a combination of these foods daily rather than relying solely on supplements for optimal sperm health.

Lifestyle Upgrades

Improving sperm health isn’t just about what you eat—it’s about how you live. Daily habits, routines, and environment play a huge role in sperm count, motility, and morphology. Here’s a detailed breakdown of lifestyle upgrades that can make a significant difference.

1. Quit Smoking & Limit Alcohol

Both smoking and alcohol have a direct negative impact on sperm quality:

Smoking: Introduces toxins and free radicals that damage sperm DNA, reduce motility, and increase abnormal forms.

Alcohol: Excess consumption lowers testosterone, affects hormone balance, and reduces sperm count.

Tips for Improvement:

Quit smoking completely (even occasional smoking can reduce sperm health).

Limit alcohol intake to a maximum of 1–2 drinks per week during fertility efforts.

Consider natural detox habits: increase water intake, antioxidants from fruits and vegetables.

2. Exercise Smartly

Regular physical activity improves testosterone levels, blood flow, and overall reproductive health. However, overtraining can backfire.

Exercise Guidelines:

Strength training: 2–3 times a week (pushups, squats, weights)

Cardio: Moderate walking, swimming, or cycling for 30–40 minutes, 3–5 days a week

Avoid: Excessive long-distance running or extreme endurance exercises, which may lower testosterone

Tip: Exercise also helps reduce stress and manage weight, both of which are critical for sperm quality.

3. Prioritize Quality Sleep

Sleep is when the body restores hormones and produces testosterone—the hormone critical for sperm production.

Tips for Better Sleep:

Aim for 7–9 hours per night

Maintain a consistent bedtime and wakeup time

Avoid screens (phones, laptops) 30–60 minutes before bed

Keep your bedroom cool and dark

Impact on Sperm: Poor sleep reduces testosterone, decreases sperm count, and lowers motility.

4. Manage Stress Effectively

Chronic stress raises cortisol, which suppresses testosterone and negatively affects sperm. Stress can also lead to poor lifestyle choices like overeating, smoking, or alcohol use.

Stress-Relief Techniques:

Meditation or deep breathing exercises daily (5–10 minutes)

Yoga or light stretching

Regular walks in nature

Journaling or talking to a partner/therapist

Tip: Stress reduction doesn’t just improve sperm health; it also strengthens your mental well-being, which is essential for fertility.

5. Hydration is Key

Semen is made mostly of water, so dehydration can reduce semen volume and sperm quality.

Tips:

Drink 2–3 liters of water daily

Avoid excessive sugary drinks or caffeinated beverages

Herbal teas or infused water (lemon, mint) are good alternatives

When to Seek Help

Seek professional help if:

Conception hasn’t happened after 12 months of regular, unprotected sex (6 months if woman is over 35).

Men experience erectile dysfunction, low libido, or changes in testicular size.

Semen analysis shows abnormal results.

Doctors may recommend tests, supplements, or medical treatments—but lifestyle changes remain the foundation.

Conclusion & Next Steps

Sperm health can be transformed in just 3 months—the time it takes for new sperm to mature. With the right food, sleep, movement, and habits, men can improve their chances of healthy conception.

✨ Change today → Results in 100 days → Impact for life.

Sperm Health Tracker (Checklist for water, sleep, exercise, stress, diet)

�� FAQs:

Q: Do supplements help?

A: Yes, but whole foods are more effective long-term. Supplements are add-ons, not replacements.

Q: Does age matter?

A: Yes, sperm quality declines with age, but lifestyle changes can still improve health.

Q: Is laptop heat really a problem?

A: Yes, direct scrotal heat can impair sperm. Always place laptops on a desk.

Ready to transform your fertility journey as a couple?

Join my 100-Day Program where I help you naturally improve hormone balance, gut health, and sperm quality through personalized nutrition. �� DM me “SPERM HEALTH” to get started today.

BONUS:

Everyday Habits That Destroy Sperm

Heat exposure: Hot tubs, saunas, keeping laptops on the lap, tight underwear.

Junk food & excess sugar: Leads to insulin resistance & reduced testosterone.

Excess caffeine: More than 2–3 cups coffee daily reduces sperm count.

Plastics & BPA: Found in plastic bottles, food wraps—choose glass/steel instead.

Environmental toxins: Pesticides, paints, and chemicals reduce sperm count. Wash fruits & veggies well, avoid unnecessary chemical exposure.

Clinic Address:

Ganesh Apartments, Ground Floor, Shop No.16, Opposite Jade Blue, Murida, Fatorda, Margão – 403602, Goa, India.

Contact Numbers:

+91 72184 35543 / +91 97642 40528 (also available via WhatsApp).

Website: drjoline.com ,where you can explore programs, read success stories, and book consultations.

Dr. Joline Fernandes