Health & Wellness Goa - January Issue 2026

Volume 2

Issue 1 January 2026

Wellness Health & GOA

COVER FEATURE

Kinective Physiotherapy Clinic

Goa-based physiotherapy clinic offering personalised, movement-led rehabilitation and long-term functional wellness.

Dr. Querida Coutinho

Goa-born doctor combining medical ambition, empathy, and balanced, patient-centred care.

Holistic wellness coach guiding women toward mindful healing, selftrust, and emotional balance.

Dr. Riszen Fernandes

Goa wellness centre providing personalised holistic health and beauty treatments for overall well-being.

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.

As we focus on health, balance, and mindful living, this issue brings together stories and insights rooted in movement, nourishment, and holistic well-being.

We highlight Kinective Physiotherapy, a Goa-based rehabilitation clinic led by Dr. Pooja Kholkar, delivering personalised, movement-focused physiotherapy for recovery, prevention, and long-term functional wellness.

This issue also features Dr. Querida Coutinho, a Goa-born MBBS doctor who blends medical ambition with empathy, individuality, and balanced living, reflecting a modern, patient-centred approach to healthcare.

We share the work of Slomy Sabharwal, a holistic mind-body wellness coach helping women heal their relationship with food, emotions, and self through compassionate, sustainable practices grounded in awareness and self-trust.

Our wellness spotlight includes a Goa-based wellness centre offering holistic health and beauty treatments that blend modern

techniques with traditional practices, emphasising personalised care and community-driven well-being.

Good nutrition takes centre stage as a foundation for energy, immunity, mental focus, hormonal balance, and long-term health, supporting better performance, recovery, and disease prevention at every stage of life.

We also explore seven simple morning habits—from hydration and sunlight to gentle movement and gut support—that naturally enhance metabolism, hormonal balance, and daily energy.

To help you celebrate consciously, we share a festive wellness guide focused on balanced eating, restful sleep, movement, and mindful habits—so you can enjoy the season without guilt.

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

02

Kinective Physiotherapy Clinic

Dr. Querida Coutinho

03 Slomy Sabharwal

04 Dr. Riszen Fernandes

05 Why Good Nutrition Is Important in Today’s FastMoving, Competitive World

06 7 Morning Habits That Support Metabolism & Hormonal Health

07 The Rise of Holistic Wellness Centers in North Goa

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

Content & Social Media

Saviola Dias

Renata Fernandes

Graphics & Layout

Latisha Govekar

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

cover feature

Kinective Physiotherapy is a Goa-based rehabilitation clinic led by Dr. Pooja Kholkar, delivering personalised, movement-focused physiotherapy for recovery, prevention, and long-term functional wellness.

Article by: Team ItsGoa Images by: Kinective Physiotherapy Clinic

www.itsgoa.com itsgoa_ Itsgoa

Kinective Physiotherapy Clinic is a dedicated physiotherapy and rehabilitation practice based in Goa, focused on helping individuals recover effectively, move with confidence, and live pain-free lives. Founded by Dr. Pooja Ulhas Kholkar (PT), Consultant Physiotherapist, the clinic is built on a clear philosophy: movement is medicine, and true recovery comes from addressing the root cause of a condition rather than merely managing symptoms.

The clinic specialises in orthopaedic and sports rehabilitation, post-surgical recovery, neurological rehabilitation, and chronic pain management. Every treatment plan is carefully tailored to each patient’s condition, lifestyle, and long-term goals. By combining hands-on therapy, active rehabilitation, and patient education, Kinective Physiotherapy supports not only recovery but sustained health and functional independence.

A Patient-Centred Philosophy

At the core of Kinective Physiotherapy’s approach is individualised, compassionate, and evidence-based care. No two patients are treated alike. Each journey begins with a detailed assessment that goes beyond diagnosis to understand the individual behind the injury, including daily routines, physical demands, and personal challenges. Clear communication and patient education play a vital role, empowering individuals to actively participate in their recovery and make informed decisions about their health.

Innovation Through Active Rehabilitation

Kinective Physiotherapy stands out for its movement-based rehabilitation model. The clinic integrates functional assessments, modern physiotherapy techniques, and neuromuscular training to create personalised, exercise-driven programmes. This approach focuses on long-term recovery, ensuring patients regain strength, mobility, and confidence as they return to daily activities and sports safely.

Transformations That Reinforce Purpose

One of the clinic’s most impactful cases involved a patient who had suffered a severe accident, leaving him bedridden with rightside weakness, no movement in the arm or leg, and an inability to sit, eat independently, or remain fully conscious. With little hope left, the family placed their trust in physiotherapy and rehabilitation. After structured therapy began following hospitalisation, progress was steady and remarkable. Within a week, the patient could sit with support. By the second week, he was sitting independently, rolling in bed, and initiating standing. By the third week, he was standing on his own. Within a month, he began walking with support. Although recovery is ongoing, the journey reaffirmed the clinic’s belief in the power of consistency, movement, and trust. Physiotherapy, as practiced at Kinective, complements medical care by completing the healing process.

From bed rest to confident steps

Care Shaped by Goa’s Lifestyle

Being based in Goa strongly influences the clinic’s approach. The region’s active lifestyle, sports culture, and tourism-driven work environment result in a high prevalence of sports injuries, overuse conditions, and workrelated musculoskeletal issues. The climate and outdoor culture encourage a strong focus on preventive care, functional movement, and long-term wellness. Goa’s close-knit community also allows Kinective Physiotherapy to build strong patient relationships and provide continuity-based, personalised care.

Aligning With Wellness Trends

Goa’s growing emphasis on holistic wellness, yoga, and preventive healthcare aligns naturally with Kinective Physiotherapy’s philosophy. The clinic prioritises functional training, movement-based rehabilitation, preventive physiotherapy, and education, supporting sustainable wellness alongside traditional recovery methods.

Commitment to Community Engagement

Kinective Physiotherapy maintains an active presence in the community through social media awareness initiatives that focus on injury prevention, posture correction, recovery strategies, and the importance of early physiotherapy intervention. Dr. Pooja Kholkar has worked extensively as a freelance home-visit physiotherapist, collaborated with fellow physiotherapists, supported football clubs, participated in the Goa Athletic Championships, and volunteered as a physiotherapist at multiple marathons across the state. These experiences strengthen the clinic’s connection with the community and promote a culture of active, preventive healthcare.

Addressing Challenges in Healthcare

One of the key challenges the clinic encounters is delayed treatment, with many patients seeking help only after pain becomes chronic. Kinective Physiotherapy advocates early intervention, recognising that timely care significantly improves recovery outcomes and reduces long-term complications.

Looking Ahead

The future of healthcare in Goa is increasingly focused on preventive care, active rehabilitation, and functional fitness. Kinective Physiotherapy aims to integrate advanced assessment tools, technology-assisted rehabilitation, and data-driven progress tracking while maintaining its commitment to personalised, patient-centred care. This balanced approach ensures effective treatment without compromising the human connection essential to healing.

A Message for Readers

Kinective Physiotherapy encourages individuals to stay active, move regularly, and pay attention to early signs of pain or stiffness. Strength, mobility, and recovery should be prioritised, particularly in Goa’s active outdoor environment. Most importantly, listening to the body and seeking timely professional guidance can make a lasting difference. Preventive care, supported

Dr. Querida Coutinho

Dr. Querida Coutinho is a Goa-born MBBS doctor blending medical ambition with empathy, individuality, and balanced living, representing a modern, patient-centred approach to healthcare.

Itsgoa

Born and raised in Goa, Dr. Querida Coutinho represents a new generation of doctors who believe that dedication to medicine does not require the loss of individuality. An MBBS graduate from Karnataka, she is currently preparing for her postgraduate entrance examinations, driven by both professional ambition and a deep sense of purpose. For her, medicine and the art of living fully are not separate paths, but chapters of the same story.

A Childhood Dream Turned Calling

Dr. Coutinho’s journey into medicine began early, rooted in a childhood fascination that slowly evolved into a lifelong goal.

What started as innocent play grew into a serious aspiration shaped by years of learning, discipline, and self-discovery. She was drawn to the profession not only for its respect and independence, but for the responsibility it carries. Among the many branches of medicine, general surgery holds a special appeal for her due to its hands-on nature. She views surgery as a form of art, one that demands precision, creativity, and unwavering focus. At the same time, she remains open to where her journey leads, trusting that the right specialty will align with her skills and instincts.

Education, Resilience, and Support

Completing her MBBS in Karnataka was a formative phase filled with both challenges and cherished memories. Like many medical students, Dr. Coutinho faced intense academic pressure and moments of emotional burnout. What sustained her during those demanding years was a strong support system. Her parents were a constant source of reassurance, offering calm and clarity during moments of stress. Her sisters and friends provided balance, reminding her that resilience is often built through shared experiences. These relationships shaped her outlook, teaching her the importance of perseverance without losing joy.

A Gentle, Patient-Centred Approach

Dr. Coutinho’s philosophy of patient care is grounded in empathy, clarity, and respect. She believes that listening is as vital as diagnosing, and that communication can significantly influence a patient’s experience of illness. Her approach is soft yet attentive, combining reassurance with a strong sense of responsibility. She places great importance on patient dignity and ensures that every interaction is marked by honesty and understanding. Attention to detail, for her, is not optional but a reflection of respect for those who place their trust in medical care.

Building Trust Through Communication

Keeping patients informed and involved is central to her practice. Dr. Coutinho believes that medical explanations should be clear and accessible, never intimidating. When patients understand their condition and treatment, they feel empowered rather than overwhelmed.

She recognises that even brief conversations, when handled with sincerity, can create a sense of safety and confidence that enhances outcomes. For her, medicine extends beyond treatment to reassurance and trust.

Embracing Progress Without Losing Humanity

A strong advocate of evidence-based medicine, Dr. Coutinho is keenly interested in digital health and patient education. She sees responsible use of technology and ethical applications of artificial intelligence as valuable tools that can enhance healthcare. However, she remains firm in her belief that technology can never replace the human elements of medicine. Empathy, ethics, communication, and judgment remain at the heart of meaningful medical practice.

Moments That Define the Profession

Among the many experiences of her medical journey, the trust patients place in her stands out as the most rewarding. Simple gestures, quiet gratitude, and moments of connection during long shifts have left a lasting impact. These experiences reaffirm her commitment to medicine as a profession rooted in service and compassion, where even small acts can carry deep significance.

Navigating Challenges and Growth

Like many doctors, Dr. Coutinho has encountered burnout, long hours, and emotional fatigue. What helped her navigate these challenges was the positive environment created by family, friends, seniors, and colleagues.

Her internship, despite its demanding schedules, remains one of the most fulfilling phases of her life due to the camaraderie and shared purpose she experienced. Support, she believes, can transform even the most exhausting periods into meaningful growth.

Dr. Coutinho observes that healthcare is becoming increasingly patient-centred and technology-driven. With greater patient awareness, communication has taken on an even more crucial role.

She envisions a future shaped by digital health, ethical innovation, and preventive care, while firmly maintaining that human connection will always be the foundation of effective healthcare.

Advice for the Next Generation

To young medical professionals, she offers thoughtful guidance. She encourages them to trust their journey, avoid comparison, and remember that medicine is a lifelong commitment rather than a race.

Discipline and hard work are essential, but so is living fully, nurturing friendships, and protecting mental well-being. Ambition and balance, she believes, can coexist.

Balancing Career and Life

Dr. Coutinho challenges the notion that doctors must sacrifice personal fulfilment for professional success. She finds balance through discipline, allowing space for travel, creativity, and content creation alongside her medical career.

For her, fulfilment lies in honouring both work and life without choosing one at the expense of the other.

A Vision for the Future

In the immediate future, Dr. Querida Coutinho is focused on securing a postgraduate seat and advancing her clinical expertise. Looking ahead, she hopes to excel in a specialty that resonates deeply with her values while using

content creation responsibly to make reliable medical information more accessible. Ultimately, her goal is to build a life marked by professional excellence, personal happiness, and a sense of purpose free from regret.

Through her journey, Dr. Coutinho embodies a modern vision of medicine, one where skill, empathy, ambition, and humanity exist in harmony.

holistic wellness

Slomy Sabharwal

Slomy Sabharwal is a holistic mind-body wellness coach helping women heal their relationship with food, emotions, and self through compassionate, sustainable practices rooted in awareness and self-trust.

Slomy Sabharwal is a holistic wellness and mind-body coach whose work is rooted in one clear intention: helping women feel at home in their bodies again. Through a thoughtful blend of wellness science, emotional awareness, and gentle mindset shifts, she supports women in healing their relationship with food, emotions, and self. Her approach moves away from rigid routines and perfection-driven wellness, focusing instead on sustainable well-being that fits real, everyday life.

A Journey Shaped by Lived Experience

Slomy’s path into holistic wellness did not begin in textbooks or certifications alone, but through personal experience. Like many women, she spent years prioritising family, work, and responsibilities while gradually disconnecting from her own needs.

Over time, she realised that no diet or fitness plan could resolve what was fundamentally emotional exhaustion and inner neglect. This awakening led her to holistic wellness, where she discovered that lasting healing emerges only when the mind, body, and emotions are addressed together. What began as personal healing slowly evolved into a deeper purpose: supporting other women through similar journeys.

Inspiration Rooted in Compassion

The greatest inspiration behind Slomy’s work has been women themselves. Their resilience, silent struggles, and longing to feel seen and understood have shaped her philosophy. Influenced by her own journey, her mentors, and countless conversations with women who felt something was “wrong” with them, Slomy developed an approach grounded in compassion rather than correction. She believes healing begins when individuals stop fighting themselves and start listening with kindness.

Understanding Holistic Wellness

For Slomy, holistic wellness is about recognising that the body is not working against us but communicating with us. Fatigue, cravings, pain, and burnout are not failures but signals asking for attention. The mind-body connection becomes the language through which these signals can be understood. By learning to listen rather than suppress, individuals open the door to deeper and more sustainable healing.

Coaching Practices and Philosophy

Her coaching integrates emotional awareness, mindful eating, nervous system regulation, journaling, breathwork, gentle movement, and mindset reprogramming. At the centre of her work is the goal of building self-trust. Rather than creating dependence on a coach, Slomy empowers her clients to reconnect with their own inner guidance and confidence.

Inside a Coaching Session

A typical session with Slomy is calm, flexible, and deeply personal. Each session begins with an emotional check-in, focusing on how the client feels rather than simply what they ate or achieved. Together, they explore emotional patterns, body cues, and daily stressors. Some sessions involve conversation, others include pauses for reflection or breathwork. Every session ends with a small, realistic practice designed to fit naturally into the client’s daily life.

Helping Clients Build Awareness

Slomy helps clients develop awareness by encouraging them to slow down and observe patterns without judgment. Through journaling, reflection, and gentle questioning, clients begin to notice when cravings appear, when energy dips, and when emotions intensify. This process often reveals that the body has been offering guidance all along. As awareness grows, self-criticism softens, allowing healing to unfold more naturally.

Supporting Women Through Burnout

Many women who seek Slomy’s guidance arrive carrying guilt, overwhelm, and the belief that they have failed repeatedly. She reframes this narrative by reminding them that they are not broken, but burnt out.

Her work prioritises regulation before motivation, rest before discipline. By creating a safe, non-judgmental space and focusing on grounding practices and emotional processing, she helps clients move from survival mode to self-connection.

Meaningful Transformations

Some of the most impactful transformations Slomy witnesses are subtle yet profound. One client shared that for the first time, she was able to eat without guilt and listen to her body instead of fighting it.

While not always visible externally, these shifts bring lasting peace and serve as powerful reminders that true transformation begins within.

Practising What She Teaches

As a wellness coach, Slomy is deeply committed to practising what she teaches. She prioritises boundaries, presence, and grace in her own life. Some days include movement and meditation, while others are dedicated to rest and silence. For her, selfcare is not a checklist but an ongoing relationship with oneself.

A Gentle Message for Those Beginning

Slomy’s message to anyone starting their mind-body healing journey is simple and reassuring. Begin gently. There is no need to fix everything at once. Listening to the body is the first step toward healing. In her view, healing is not about becoming someone new, but about returning to who one has always been.

Cosmoveda, a premier beauty, health, and wellness center, is nestled in the vibrant heart of Goa. Founded in March 2024 with a visionary approach, Cosmoveda merges traditional healing methods with modern techniques to offer a comprehensive range of services in cosmetology, trichology, slimming, and panchakarma treatments. This clinic has quickly become a beacon of holistic healthcare in the region, reflecting its commitment to promoting well-being and vitality through a unique blend of advanced and ancient practices.

Our Specialties and Key Philosophies

Located in Panjim, Cosmoveda provides a tranquil sanctuary where patients embark on their journey to optimal health. Our clinic offers personalized solutions tailored to meet unique needs, whether you seek rejuvenating

cosmetic treatments, specialized care for hair and scalp health, weight management, or ancient Ayurvedic detoxification therapies.

Our dedicated team of practitioners brings together expertise from diverse backgrounds, united by a shared commitment to holistic wellness. This philosophy ensures that we address both physical health and mental and emotional well-being, providing a comprehensive approach to patient care.

Patient Care Philosophy

At Cosmoveda, our patient care philosophy revolves around providing personalized and compassionate care to every individual who walks through our doors. We believe that each patient is unique, with their own set of needs, concerns, and goals. Therefore, we take the time to listen attentively to their stories, understand their health history, and collaborate with them to develop tailored treatment plans that address their specific needs.

Compassion is at the core of everything we do. From the moment patients enter our clinic, they are greeted with warmth and empathy by our caring staff. We strive to create a nurturing environment where patients feel valued, respected, and supported throughout their health journey. Our team of skilled practitioners goes above and beyond to ensure that patients receive comprehensive care that not only addresses their physical health but also nurtures their mental and emotional well-being.

We are committed to building trusting relationships with our patients, empowering them to make informed decisions about their health, and providing ongoing support every step of the way. Through personalized treatment plans, open communication, and a genuine commitment to their well-being, we aim to make every patient feel seen, heard, and cared for.

Innovations in Care

Cosmoveda distinguishes itself through the innovative treatments and services we offer. We blend advanced cosmetology treatments with traditional Ayurvedic therapies to provide a holistic approach to health and beauty in Goa. Our clinic offers state-of-the-art cosmetology treatments for skin rejuvenation and hair restoration, alongside traditional Ayurvedic therapies for detoxification and internal wellness. By addressing both external appearance and internal health, we ensure our patients achieve a balanced and radiant glow from within.

This integration of modern techniques with ancient wisdom allows us to provide personalized care that enhances both physical beauty and overall well-being, leaving our patients feeling rejuvenated and radiant.

Remarkable Success Stories

We have been privileged to witness countless inspiring success stories that highlight the transformative power of our treatments and the dedication of our team. One particularly remarkable success story involves a patient who came to us seeking solutions for persistent acne issues. Despite trying various remedies, she struggled to find relief from her acne breakouts, which not only affected her skin but also took a toll on her confidence and self-esteem.

Through a personalized treatment plan combining advanced cosmetology techniques for acne management, traditional Ayurvedic detoxification therapies, and targeted lifestyle modifications, we were able to address the root causes of her acne and significantly improve her skin health. With consistent care and guidance from our team, she experienced a dramatic reduction in breakouts, clearer and smoother skin, and a newfound sense of confidence.

Her journey serves as a testament to the effectiveness of our holistic approach to acne

treatment, which integrates advanced cosmetology with detoxification of the system and lifestyle modifications. It is moments like these that drive us to continue pushing the boundaries of healthcare and providing exceptional care to every individual who walks through our doors.

While each success story is unique, they all share a common thread of transformation, empowerment, and renewed vitality. We are honored to have played a part in our patients' journeys and look forward to helping many more individuals achieve their health and wellness goals.

Impact of Our Location

Located in the vibrant coastal state of Goa, our clinic is not just a place for health and wellness; it's a haven for rejuvenation amidst the palm trees and sandy beaches. While the laid-back Goan lifestyle might tempt some to indulge in a cold beer or two, we know that balance is key to overall well-being. That's why we're here to help our fellow Goans navigate the pitfalls of lifestyle management with a healthy dose of humor and a dash of Ayurvedic wisdom.

From sun-kissed skin to humidity-induced hair woes, we've seen it all – and we've got the solutions to keep you glowing and thriving. Because let's face it, life in Goa is too good to let a little sunburn or a bad hair day get in the way of our fun. So whether you're a beach person or a party animal, our team at Cosmoveda is here to ensure that your health and wellness journey is as enjoyable as a sunset stroll along the coast. In Goa, even our healthcare comes with a side of sunshine and smiles!

Responding to Wellness Trends

At Cosmoveda, we believe in staying at the forefront of wellness innovation, ensuring that our clients receive the most advanced and effective treatments available. As Goa continues to embrace holistic wellness practices, we are delighted to share how our clinic is responding to these evolving trends with a unique blend of traditional wisdom and cutting-edge technology.

From rejuvenating IV therapies to CoolSculpting treatments and detoxifying lymphatic drainage sessions, we are committed to offering comprehensive care that enhances both beauty and well-being. Our innovative approach not only sets us apart but also ensures that we provide the best possible outcomes for our patients.

Engaging with the Goa Community

Our practice is deeply committed to engaging with the broader Goa community through various initiatives aimed at promoting health and wellness. Recently, we organized educational workshops and seminars at Our Lady of Divar High School for teenagers on topics such as nutrition, fitness, stress management, and skincare to provide valuable information.

We also utilize social media and online platforms to share health tips, resources, and updates with the community, fostering a

virtual space for health education and engagement. By actively engaging with the broader Goa community, we aim to make a positive impact on public health outcomes and empower individuals to lead healthier, happier lives

Overcoming Challenges in Healthcare

As a provider of health and wellness services in Goa, our clinic faces several challenges unique to the region. Firstly, the competitive landscape in the wellness industry is constantly evolving, with new clinics and spas opening regularly. To address this, we focus on differentiating ourselves through a combination of exceptional service quality, innovative treatments, and personalized care.

Secondly, ensuring regulatory compliance is crucial. We stay abreast of all relevant healthcare regulations and licensing requirements to maintain the highest standards of safety and professionalism. This includes regular inspections, maintaining proper documentation, and investing in stateof-the-art equipment and facilities.

Dr. Riszen Combatting hair loss with a rejuvenating PRP session

Moreover, Goa's diverse population and tourist influx present a unique challenge in catering to a wide range of cultural backgrounds and preferences. We address this by offering a variety of treatments that cater to different needs and preferences, along with multilingual staff who can effectively communicate with our clients.

Furthermore, Goa's infrastructure and logistics can sometimes pose challenges in terms of sourcing quality products and ensuring timely delivery of services. We mitigate these challenges by building strong relationships with trusted suppliers and investing in efficient inventory management systems. Our approach to overcoming these challenges revolves around a commitment to excellence, continuous improvement, and a deep understanding of our clients' needs and expectations.

Over the next few years, the health and wellness landscape in Goa is poised for dynamic evolution. With an increasing emphasis on holistic well-being and preventive healthcare, we anticipate a significant shift towards integrative approaches that combine traditional healing methods with modern technology. Goa's reputation as a wellness destination will continue to grow, attracting both domestic and international visitors seeking rejuvenation and relaxation.

Moreover, as awareness of the importance of mental health and stress management rises, we foresee a greater focus on mindfulnessbased therapies, meditation programs, and holistic wellness retreats. These offerings will cater to individuals looking to disconnect from the fast-paced world and reconnect with themselves in serene and tranquil surroundings.

Additionally, incorporating non-invasive alternatives to surgeries like CoolSculpting and HIFU (High-Intensity Focused Ultrasound) treatments is a significant aspect of the evolving healthcare landscape in Goa. These advanced procedures offer patients effective solutions for various cosmetic concerns without the need for invasive surgical interventions. By offering these cutting-edge treatments, we empower patients to achieve their desired aesthetic goals with minimal discomfort, downtime, and risk compared to traditional surgical options.

Overall, the future of health and wellness in Goa is bright, with opportunities for innovation, collaboration, and the creation of truly transformative experiences that nourish the body, mind, and soul. As the landscape continues to evolve, our clinic remains committed to staying at the forefront of these developments, ensuring that we continue to provide exceptional care and services to our clients.

Advice for Residents and Visitors of Goa

Think of your well-being like a delicious Goan curry – it's all about the perfect blend of flavors! Just like how one spice can't make the dish, one treatment alone won't cut it for your health. Mix it up with a balanced diet, a dollop of skincare, a splash of internal health TLC, and a pinch of stress-busting fun. Voila! You've got the recipe for a vibrant and zestful life in Goa!

Whether you're a resident or a visitor, integrating these elements into your daily routine can help maintain and improve your overall well-being. Embrace the holistic approach, combining modern treatments with traditional wisdom, and enjoy the vibrant and healthy life that Goa has to offer.

performing laser hair reduction treatment, offering a lasting solution for unwanted hair

Good nutrition is not just about calories or weight—it is about supplying the right nutrients for every cell and organ in the body.

When nutritional needs are met, the body systems work smoothly, energy levels stay high, immunity stays strong, and the risk of lifestyle diseases decreases.

In a world with fast food and stress, promoting balanced nutrition is essential for healthier children, working adults, and aging populations.

Boosts Brain Performance & Productivity

Success today needs sharp focus, quick decision-making, and creativity.

Balanced nutrition supports:

• Better concentration

• Faster learning

• Improved memory

• Reduced mental fatigue.

Nutrients like omega-3, B-vitamins, iron, and antioxidants play a key role here.

Strengthens Immunity: In a fast life, falling sick frequently means missed work, low productivity and stress.

A nutrient-rich diet strengthens immunity and reduces downtime.

Maintains Energy Levels Throughout the Day: Many people depend on caffeine and sugar to stay active, leading to crashes.

Balanced meals maintain stable blood sugar → sustained energy → better performance.

Reduces Stress & Improves Mood

Competition brings mental pressure.

Good nutrition regulates hormones like serotonin, cortisol, and dopamine, which influence mood, stress, and motivation.

And Prevents Lifestyle Diseases

Today’s world has more obesity, diabetes, thyroid disorders, PCOS, etc.—especially in young adults.

Nutritious eating reduces long-term risk and supports healthy metabolism.

Supports Better Sleep & Recovery

Sleep is the secret ingredient for performance. Nutrients like magnesium, tryptophan, and complex carbs improve sleep quality and recovery.

Enhances Physical Fitness & Appearance

In a competitive world, confidence matters. Good nutrition supports:

• Healthy weight

• Healthy skin & hair

• Strong bones & muscles

weight management

Builds Discipline & Better Lifestyle Habits

Nutrition is not just about food—it builds routine, patience, and discipline, which reflect in work and life.

Outcome is

Clear skin, reduced toxin buildup, better metabolism, fewer kidney & urinary issues.

Improved fertility, regular cycles, healthier pregnancy, balanced hormones.

Better lung capacity, reduced breathlessness, improved stamina—very important for children & athletes.

Improved focus, faster cognition, reduced stress, better memory, and lower risk of neurodegenerative disease.

Healthy blood pressure, balanced cholesterol, reduced risk of heart disease & stroke.

Stronger muscles, reduced cramps, better posture, healthy bone density, lower osteoporosis risk.

At Arogya Vihara, we help people learn how good nutrition supports each major body system.

Arogya Vihara

Essence of Pure Nutrition By

Rajlaxmi Bandodkar

Clinic Address

Shop No. 1, Mahalaxmi Residency, Tisk, Ponda

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

Telephone

+91 9404312057

authored article

7 Morning Habits That Support Metabolism & Hormonal Health

Seven simple morning habits—consistent wake time, hydration, sunlight, gentle movement, balanced breakfast, reduced screen stress, and gut support —can naturally improve metabolism, hormonal balance, and daily energy.

Your morning routine sets the tone for your metabolism, energy levels, and hormonal balance for the rest of the day. Small, consistent habits practiced every morning can make a big difference in how your body functions—especially if you’re struggling with weight gain, fatigue, irregular cycles, PCOS, thyroid issues, or stress-related hormonal imbalances.

Here are 7 simple morning habits that support both metabolism and hormonal health naturally.

1. Wake Up at a Consistent Time

Your hormones follow a circadian rhythm. Waking up at different times daily disrupts cortisol, insulin, and melatonin balance. A consistent wake-up time helps regulate hunger hormones like ghrelin and leptin, improving metabolism and appetite control. Tip: Aim to wake up within the same 30–45minute window every day.

2. Hydrate Before Anything Else

After 7–8 hours of sleep, your body is dehydrated. Drinking 1–2 glasses of water in the morning kick-starts digestion, supports liver detoxification, and improves insulin sensitivity.

Bonus: Add soaked fenugreek seeds or a pinch of mineral salt if advised by your nutritionist.

3. Get Morning Sunlight

Exposure to natural sunlight within the first hour of waking helps regulate cortisol and melatonin levels. This improves sleep quality at night, supports thyroid health, and boosts metabolic function.

Morning light that sets the tone for mindful living

4. Move Your Body Gently

You don’t need intense workouts early in the morning. Gentle movement such as walking, stretching, yoga, or mobility exercises improves blood sugar regulation and activates metabolism without spiking stress hormones.

Remember: Over-exercising on an empty stomach can negatively impact hormones.

5. Eat a Balanced Breakfast

Skipping breakfast or having only tea/coffee can stress your hormones. A balanced breakfast with protein, healthy fats, and fiber supports insulin balance and prevents midmorning energy crashes.

Example: Eggs with vegetables, paneer with seeds, or a protein-rich smoothie.

Tip: Spend 10–15 minutes outdoors or near a window without sunglasses.

Eat consciously, not distractedly

6. Avoid Checking Your Phone Immediately

Starting your day with notifications increases cortisol levels and mental stress. Elevated stress hormones can interfere with digestion, metabolism, and reproductive hormones.

Try this instead: Take 5–10 minutes for deep breathing, gratitude, or journaling.

7. Support Gut Health

Your gut plays a major role in hormone regulation. Including probiotics, soaked nuts, seeds, or fiber-rich foods in the morning supports digestion and estrogen balance.

Simple add-on: Curd, chia seeds, or fruit paired with protein.

Final Thoughts

Hormonal health isn’t built overnight—it’s shaped by daily habits. By improving your mornings, you create a strong foundation for better metabolism, energy, mood, and longterm wellness.

If you’re experiencing persistent hormonal concerns, structured guidance can make a significant difference.

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.

authored article

The Rise of Holistic Wellness Centers in North Goa

A guide to enjoying the festive season healthily through balanced eating, good sleep, movement, gut care, and mindful habits—without guilt. Stay energized, glowing, and consistent with simple lifestyle tips.

North Goa is emerging as a strong hub for holistic wellness. Over the past few years, several wellness centres have opened across quiet villages, beach belts, and green interiors. These spaces focus on complete well-being by healing the mind, body, and spirit together.

What Defines Holistic Wellness

Holistic wellness centres in North Goa focus on overall balance rather than quick fixes. They offer yoga, meditation, Ayurveda, breathwork, sound healing, and detox therapies.

These centres aim to improve mental clarity, physical health, and emotional stability through natural methods.

Why North Goa Attracts Wellness Seekers

North Goa offers the perfect environment for holistic healing. Calm beaches, forested areas, and slow-paced villages help people disconnect from stress. Unlike crowded cities, North Goa allows wellness centres to operate in peaceful, open spaces that support mindful living.

Blend of Tradition and Modern Healing

Many holistic wellness centres in North Goa combine ancient Indian practices with modern wellness science.

Therapists use Ayurveda, yoga, and meditation alongside nutrition planning and mental health techniques. This balance attracts both Indian and international visitors.

Local Impact and Employment

The rise of holistic wellness centres in North Goa has created jobs for yoga teachers, therapists, healers, nutritionists, and local staff. These centres also support local farmers, artisans, and service providers, strengthening the regional economy.

Growing Demand for Long-Term Wellness

People now seek long-term wellness instead of temporary relaxation. Wellness centres in North Goa meet this demand by offering structured programs that focus on lifestyle changes, stress management, and self-care. Conclusion

Holistic wellness centres in North Goa continue to grow as people prioritise health and balance. With nature, tradition, and mindful living at its core, North Goa has become a trusted destination for holistic healing.