Health & Wellness - August Issue 2024

Volume 1

Issue 5

August 2024

Wellness Health & GOA

COVER FEATURE

Grizel d’costa

Grizel D'costa's journey from college gym-goer to fitness coach and model showcases her dedication to fitness, overcoming challenges, empowering women, and breaking industry stereotypes.

Dr. chandrakant sharma

Dr. Chandrakant Sharma's Goa clinic provides affordable, advanced dental care, combining cutting-edge treatments with community involvement and future-focused innovations like 3D technology.

melbern vaz

Melbern Vaz's journey from overcoming bullying to becoming a fitness coach and nutritionist highlights his dedication to health and inspiring others.

archana misal

Archana Darshan Misal combines yoga and counseling to promote mental health, break stigma, and empower individuals through holistic practices and self-awareness.

Editorial

Dear Readers,

Welcome to this edition of Health & Wellness Goa, where we bring you stories of strength, transformation, and innovation in the health and wellness space across Goa.

In our cover story, we delve into the inspiring journey of Grizel D'costa. From a college gym-goer to a successful fitness coach and model, Grizel’s story is one of unwavering commitment to fitness as a way of life. Overcoming numerous challenges, she has not only empowered herself but also countless women, breaking stereotypes and encouraging them to embrace their strength and resilience.

Dr. Chandrakant Sharma's Goa clinic combines advanced dental care with community involvement. His future-focused approach blends affordability and innovations like 3D technology to improve patient outcomes, making his clinic a hub for comprehensive care in the region.

Melbern Vaz's journey from overcoming bullying to becoming a certified fitness coach and nutritionist is one of triumph. His dedication to holistic health and bodybuilding has inspired many, showing that with determination, anything is possible.

In the realm of mental health, Archana Darshan Misal is making waves by combining yoga with counseling. Her unique

approach promotes mental well-being, helping individuals break free from the stigma associated with mental health issues. Archana empowers people to find peace, resilience, and well-being through selfawareness and holistic practices.

Dr. Melanie, the compassionate leader of Melanie’s Physiotherapy Clinic, combines her passion for medicine and sports to provide personalized care. Her dedication to community outreach and patient success has made her clinic a trusted name in physiotherapy across Goa.

Rama Talak, through Talak Health Care & Lifestyles, is transforming health in Goa by offering personalized, evidence-based nutrition plans. She promotes holistic wellness and believes healthy living should be accessible and enjoyable for all.

Lastly, we address a critical issue affecting many women: micronutrient deficiencies, particularly in those with PCOS. These deficiencies worsen symptoms like insulin resistance, fatigue, and irregular cycles. Dr. Joline’s Clinic offers holistic PCOS management by correcting deficiencies, paving the way for better health and vitality.

This issue is a tribute to those who are paving the way toward a healthier Goa through their dedication, innovation, and genuine care for the community. It celebrates the relentless efforts of professionals who integrate traditional practices with modern insights to enhance wellness across the region.

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 Grizel D'costa

02 Dr. Chandrakant Sharma

03 Melbern Vaz

04 Archana Darshan Misal

05 Dr. Melanie's Physiotherapy Clinic

06 Rama Talak

07 Micronutrient Deficiencies in PCOS

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 Britney Fernandes

Content & Social Media Saviola Dias

Fay De Souza Renata Fernandes

Graphics & Layout

Shashank Parab 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

Grizel D'costa

Grizel D'costa's journey from college gym-goer to fitness coach and model highlights her commitment to fitness as a lifestyle, overcoming challenges, empowering women, and breaking stereotypes in the industry.

Article by: Team ItsGoa Images by:Grizel D'costa

Career Start: How Grizel Began Her Journey

Grizel D'costa's path to becoming a fitness coach and model started when she was in college at Chowgules. She decided to try going to the gym because it looked fun and many students were doing it. At first, she needed her mom's help to pay for things like gym shoes, protein powder, and gym fees. But when her mom saw that Grizel wasn't taking the gym seriously, she stopped giving her money. Even though this was hard, Grizel had already started to love fitness. She felt the pinch of having to pay for everything herself, but she didn't want to give up. She used her pocket money to cover the costs and kept going. This struggle made her want to learn more about fitness, health, and diet, and that’s how her real fitness journey began.

Overcoming Initial Challenges

Later, Grizel started working in a corporate company and managed to keep her job during the lockdown. During this time, she received an offer to work as an assistant coach under a famous trainer in Goa. This opportunity gave

her some recognition and eventually led to a call from Dubai, offering her a position as a fitness coach at a gym. Grizel couldn't turn down the offer and moved to Dubai, where she also completed her certification. Her journey has been incredible, and she truly enjoys and loves what she does.

Modelling Career: From Pageants to Fitness Modeling

Grizel's modelling career began during her college years when she won a pageant. However, she found more joy in personal photo shoots than in participating in pageants. Collaborating with photographer friends, she posted pictures on social media, gaining recognition. Moving to Dubai and immersing herself in fitness, Grizel decided to pursue a career as a fitness and fashion model. Her focus is now on being a fitness model and breaking stereotypes, which has brought her significant recognition and collaborations with various supplement and athleisure brands. Grizel finds immense fulfilment in this path.

Grizel performing a snatch at the House gym based in Dubai

Grizel D'costa

Grizel D'costa

Daily Regimen: Balancing Fitness and Life

Grizel's daily fitness routine is structured and disciplined. She starts her day at 8 AM to reach work by 9 AM, a short 15-minute walk away. Preferring to prepare breakfast at home, she avoids eating out. Her work schedule includes split shifts from 9 AM to 2 PM and 5 PM to 10 PM. During her break, she rests after lunch. Grizel's evenings are busier with clients and her workout. Working six days a week, she ensures she rests on Sundays. Her Sunday routine includes breakfast, church, a good meal, meeting friends, shopping, meal prepping, chores, and early bedtime.

Grizel changes her workout every three weeks to track progress and adjusts her diet weekly based on cravings. She emphasises the importance of getting eight hours of sleep for optimal functioning and recovery. While her routine is simple, it is crucial for maintaining a normal life. Grizel indulges in cheat meals occasionally but prefers healthy, fancy meals on Sundays.

Philosophy on Fitness: A Lifestyle Commitment

Grizel believes that fitness should be a lifestyle rather than a temporary journey. Many people see fitness as a means to achieve short-term goals, but Grizel emphasizes the importance of embracing it as a lifelong commitment. Fitness can ward off various ailments, alleviate depression, reduce stress, and offer numerous other benefits. Grizel asserts that fitness is not just about lifting weights, strength training, and losing weight; diet plays a crucial role. Without a healthy diet, workouts alone won't achieve desired goals. According to Grizel, fitness is 80% about food and 20% about workouts. She believes that a real body is made in the kitchen, not the gym. While staying motivated is important, Grizel stresses that discipline and consistency are the keys to a successful fitness journey.

Diet and Nutrition: Simplicity and Consistency

Grizel follows a simple calorie-deficit diet, which she prepares and changes weekly. Although she occasionally craves indulgent foods like pasta, biryani, and Goan fish curry rice, she prepares them with healthy alternatives. Grizel measures her food intake to maintain a calorie deficit and avoids eating out. She makes her own sugar-free, guilt-free ice cream to satisfy dessert cravings. Grizel's meals typically consist of chicken, rice, salad, or veggies, and sometimes just chicken or tuna salad. For breakfast, she might have oatmeal or eggs with bread. She believes in simple diet plans and shares this approach with her clients, many of whom fear complicated meals. Grizel's belief in simplicity has helped many clients achieve their goals without fancy meal plans.

Grizel embracing her gains at Ambrose Fitness Studio, Goa

Grizel performing her favorite exercise, deadlifts during a video content in Godspeed gym, Ponda, Goa

Grizel at Fuel House Gym in Dubai, showing off her workout attire

Challenges Faced: Overcoming Obstacles and Building Resilience

Grizel's journey has not been without challenges. Initially, she faced underestimation and struggled to gain recognition. Moving to Dubai presented additional challenges, including adjusting to a new country alone and dealing with negative comments from those who didn't believe in her. Despite these obstacles, Grizel remained determined and resilient. The gym became a place of interaction and comfort, and she gradually built a successful career.

Client Transformation Stories: Inspiring Change

Grizel is proud of the transformations she has facilitated in her clients' lives. One client, in particular, stands out. Initially seeking fat loss, this client found inspiration in Grizel's training and aspired to be like her. They bonded over a shared love for deadlifts, and their focus shifted from weight training to powerlifting. The client's transformation was not just physical but also mental, as she gained confidence and broke stereotypes. Grizel's client proudly demonstrated her strength at work, proving doubters wrong, especially men who underestimated her. This transformation story continues to inspire Grizel, who remains in touch with her client, now thriving in a different country.

Fitness Trends: Embracing New Methods

Grizel is excited about current fitness trends, especially women embracing heavy lifting and powerlifting to challenge stereotypes. She has been practising this for months, tracking her lifts weekly to monitor progress. Grizel instils the same mindset in her clients, promoting a positive message and motivating her audience.

Balancing Roles: Coaching and Modeling

Grizel balances her time and responsibilities between coaching and modelling. Most of her modelling work is in the fitness industry, including collaborations with fitness athleisure and supplement brands. She shoots content during off-hours or when not busy with clients. On days off, Grizel plans fashion shoots for fun, but her main focus remains on being a fitness model.

Advice for Newcomers: Commitment and Understanding

Grizel offers valuable advice for newcomers in the fitness coaching and modelling industry. She emphasises the importance of viewing fitness as a lifelong commitment rather than a short-term endeavour. Understanding clients' needs, making them feel comfortable, and never body-shaming them are crucial. Grizel believes that educating others about the importance of fitness is essential in the growing fitness industry.

Future Goals: Supporting Women and Challenging Stereotypes

Grizel's future goals include becoming a freelance female coach in Dubai. She aims to help women achieve their goals and support their mental and physical health. Grizel wants to challenge stereotypes about women, particularly the notion that they cannot lift and that their only roles are as wives or mothers. She aspires to create a positive impact and inspire women to embrace fitness as a lifestyle.

Grizel is setting up the gym vibes with a mirror selfie

Dr.

Dr. Chandrakant Sharma's clinic in Goa offers affordable, comprehensive dental care, blending advanced treatments with community involvement, and aims to enhance patient outcomes through future-focused innovations like 3D technology.

www.itsgoa.com itsgoa_ Itsgoa

Article by: Team ItsGoa

Images by: Dr. Chandrakant Sharma

Chandrakant Sharma dentist

Dr. Chandrakant Sharma has become a significant name in Goa's dental healthcare landscape. Operating from the Kadamba Plateau in partnership with RNA Multispecialty Health Center, Dr. Sharma's clinic stands out for its commitment to affordable dental care and comprehensive treatment options. Located conveniently along the highway near Salle 59, his clinic offers a wide range of dental services, from routine treatments to advanced smile transformations.

The Genesis of the Clinic

When Dr. Chandrakant Sharma began his practice, his primary goal was to make quality healthcare accessible to everyone. He was determined to challenge the common perception that dental treatments are prohibitively expensive. By offering top-notch care while considering patients' financial situations, Dr. Sharma aims to make dental treatment affordable. "We are working hard to break the misconception that dental care is costly, one case, one smile at a time," he says.

Comprehensive Care Under One Roof

One of the unique aspects of Dr. Chandrakant's clinic is its collaboration with a multispecialty health centre. This partnership allows patients to access various healthcare services in one location. The clinic provides not only dental care but also services from an in-house general physician, dermatologist, gynaecologist, orthopaedic surgeon, and blood diagnostic facilities. This comprehensive approach ensures that patients receive holistic care without the need to visit multiple facilities.

Heartwarming Patient Stories

Dr. Chandrakant finds immense joy in the diverse and heartwarming stories of his patients. Some of the most touching moments include patients travelling from distant locations such as Maharashtra, Karwar, Sanquelim, and Canacona to seek treatment.

Dr. Chandrakant ensures utmost care in maintaining sterility and infection control while treating patients

Additionally, seeing children eagerly visit the clinic for their dental care always brings a smile to his face. Building strong relationships with patients and their families has been a significant part of his practice.

Goa’s Healthcare Landscape

Goa is renowned for its advanced healthcare infrastructure, both in the public and private sectors. Dr. Sharma acknowledges that while dental awareness in Goa is growing, there is still room for improvement. "Goans are amiable and trusting; once they place their faith in you, they expect nothing but the best. This motivates us to continually enhance our services," he explains. The state's evolving healthcare environment and increasing technological advancements further inspire his commitment to providing excellent care.

Sharma is working on a smile transformation for an aspiring model

Dr. Chandrakant

A dental camp held at Ezekial Methodist School for patients, offering consultations and teaching the importance of oral hygiene and overall health.

Catering to the Aesthetic Needs of the Younger Generation

The younger generation in Goa is highly conscious of their appearance and smiles. Dr. Chandrakant Sharma's clinic caters to this demographic with a variety of aesthetic treatments. Common procedures include veneer laminates, composite veneering and buildups, zirconia crowns, and orthodontic treatments like braces. With social media influencing perceptions of beauty, Dr. Sharma understands the importance of a perfect smile and offers tailored solutions to meet these expectations.

Community Involvement and Giving Back

Dr. Chandrakant believes in giving back to the community as an integral part of his practice. Beyond active social media engagement, he participates in free dental camps organised by local clubs and societies. Collaborations with organisations such as JCI Mapusa have allowed him to contribute to community welfare and promote dental health awareness.

Addressing Challenges and Misconceptions

One of the ongoing challenges in dental care is the prevalence of unqualified practitioners and misconceptions about treatment costs. Dr. Chandrakant emphasises the importance of following professional advice and avoiding treatments from unlicensed providers. He advocates for the principle of "prevention is better than cure" and urges patients to prioritise regular dental checkups to avoid more serious issues later.

A Journey Rooted in Passion and Experience

Dr. Chandrakant Sharma's journey into healthcare was inspired by his father's career as an Army nurse, leading to his interest in dentistry. Working as a bond resident in the Department of Oral and Maxillofacial Surgery at Goa Dental College sparked the idea of starting his clinic. After gaining experience in various clinics and learning from field experts, he finally established his practice. Reflecting on his progress, he notes with pride, "It's hard to believe that we have been running this clinic for 1.5 years now."

Dr. Chandrakant Sharma's Dental Clinic

The Future of Dental Care in Goa

Goa's healthcare infrastructure continues to evolve, with promising advancements on the horizon. Dr. Sharma is particularly excited about incorporating 3D technology into his practice. This innovation will revolutionise dental impressions and smile design, offering greater accuracy and efficiency. "The future of healthcare in Goa is limitless, and we are eager to be part of this progress," he asserts

Health and Wellness Tips for Residents and isitors

Dr. Chandrakant Sharma also shares practical tips for maintaining well-being while in Goa

Stay hydrated

Eat healthy, focusing on fruits and reducing processed sugars

Engage in physical activities such as swimming, yoga, or outdoor sports

Ensure adequate sleep

Avoid tobacco

Schedule regular health and dental checkups at least every six months

By following these tips, both residents and visitors can enjoy a healthier lifestyle in Goa.

Conclusion

Dr. Chandrakant Sharma's dedication to affordable and comprehensive dental care exemplifies his commitment to improving community health. Through his clinic's diverse offerings and community involvement, he continues to make a significant impact. As he looks to the future, Dr. Sharma remains focused on delivering exceptional care and embracing technological advancements to enhance patient outcomes.

JCI Mapusa is organizing a free health checkup camp in Saligao

Dr. Chandrakant consulting patients

Melbern Vaz fitness coach

Melbern Vaz's journey from overcoming bullying to becoming a certified fitness coach and nutritionist showcases his dedication to holistic health, bodybuilding, client success, and inspiring others through personal transformation.

Article by: Team ItsGoa

Images by: Melbern Vaz

Melbern Vaz's journey into nutrition and personal training is a testament to the power of transformation and perseverance. From his early struggles with bullying and weight issues, Melbern has emerged as a leading figure in the fitness industry, driven by a passion for personal growth and a desire to help others achieve their health goals. His story is one of resilience, dedication, and success, making him a true inspiration for many aspiring athletes and fitness enthusiasts.

Early Challenges and Passion for Sports

During his school days, Melbern was a slender child, weighing only 45 kilograms. He often faced bullying due to his weight and appearance from friends and family alike. Despite these challenges, he always had a passion for sports and even pursued a career as a professional footballer. A former close friend introduced him to the gym, and from that moment, he fell in love with the process of personal growth and transformation. Witnessing his daily progress brought him immense happiness and sparked his journey into nutrition and personal training.

Education and Certification in Fitness and Nutrition

Driven by a deep interest in how nutrition and exercise can transform the body, Melbern became a certified coach and nutritionist. He holds NASM and ACE certifications as both a fitness coach and a nutritionist. These credentials provide him with a comprehensive, scientific understanding of exercise and nutrition, enabling him to create tailored and highly effective plans for his clients. Additionally, he is currently pursuing an advanced course in drugs, fitness, and nutrition with @mhbacademy, emphasising his belief in the importance of continuous learning and improvement.

Competitions and Achievements in Bodybuilding

As a men's physique athlete and bodybuilding competitor, Melbern has participated in several memorable competitions. One of the most significant events in his competitive career was the Elite Classic Championship, renowned as one of India's premier competitions, held in Delhi. A personal milestone was achieved when he became the only Goan to secure a top-five placement among both Indian and international athletes. This accomplishment showcased his dedication and hard work, motivating him to continue pushing his limits and striving for excellence.

Training Philosophy and Balancing Responsibilities

Melbern's training philosophy centres on a holistic approach to fitness, prioritising consistency, progressive overload, and adequate sleep of eight hours. As a sports manager, he maintains a structured schedule from 9 AM to 5 PM. Following his professional duties, he allocates a brief 30-minute period for rest and rejuvenation before his evening commitment begins at 7 PM. During this time, he dedicates himself to training clients, assisting them in achieving their fitness goals.

Melbern Vaz

Brand shoot and Branding poster for social media advertising and Instagram ads

Balancing training and nutrition is a task; however, he firmly believes that sustained effort leads to excellence.

The Role of Nutrition in Training Regimens

Melbern's expertise in nutrition plays a crucial role in shaping his training regimens and the advice he offers to clients. He tailors training routines to align with clients' nutritional needs and goals, whether they aim to lose weight, build muscle, or improve overall health. He educates clients on the timing of meals and snacks to maximise training outcomes and addresses specific health concerns through dietary adjustments tailored to individual needs. His commitment to ongoing education ensures that clients achieve sustainable and optimal results.

Inspiring Transformations: A Client Success Story

One of the most inspiring transformation stories in Melbern's career is that of his client, Pranav. Pranav embarked on a transformative journey to reclaim his health and fitness, starting at 100 kilograms. He participated in a weight loss contest where participants competed to shed the most weight in just one month. Under Melbern's coaching guidance, a personalised diet plan and workout routine were tailored for Pranav, prioritising his health while ensuring he felt energised throughout the process. Through dedicated effort and perseverance, Pranav achieved remarkable results, losing an impressive 11 kilograms in just one month. This success not only helped him regain a leaner physique but also earned him victory in the competition.

Melbern won Men’s Physique competition at the Elite Classic Championship

Overcoming Challenges in Competition Preparation

Melbern faces several challenges while preparing for competitions, including strict dieting, intense workout routines, mental pressure, and time management. Maintaining a strict diet for months is mentally and physically challenging, but he overcomes this by prepping meals for the week to save time and stay consistent. Training alone at his home gym can be tough, so he always has a gym partner to push him beyond his limits. To tackle mental pressure, he believes in the mantra, "Never compare yourself to others," and sets realistic goals while practising mindfulness and meditation.

A Day in the Life: In and Out of Competition Season

During the competition season, Melbern's day starts with meditation, fasted cardio, and a high-protein breakfast. He prioritises meal prep to stay on track with his diet. Afternoons are dedicated to training clients and squeezing in his workout with a quick video shoot. Evenings are spent editing content and enjoying quality time with family and pets. In the off-season, he follows an 80/20 diet, balancing healthy eating with occasional treats, and focuses on content creation, gym exploration, and attending brand meetings.

Dietary Strategy: Off-Season vs. PreCompetition

In the off-season, Melbern follows an 80/20 diet, eating clean 80% of the time while allowing for some treats 20% of the time. His focus is on increasing calories to support muscle growth with balanced meals of protein, carbs, and healthy fats. Pre-competition, his diet becomes much stricter, following a highprotein, low-carb plan to shed body fat and enhance muscle definition. This period requires intense discipline and meticulous meal planning to ensure consistency.

Effective Recovery Techniques

Melbern prioritises stretching and foam rolling after workouts to reduce muscle soreness and improve flexibility. Weekly cupping therapy and monthly deep tissue massages are key for recovery. Proper hydration, a high-protein meal for muscle repair, and 7-8 hours of quality sleep are essential. Post-competition, he focuses on rest and relaxation, using massages, ice baths, and meditation to speed up recovery and mentally recharge.

Motivation as a Competitor and Coach

As a competitor, Melbern is motivated by seeing his body transform and achieving personal bests. Inspiring others and setting an example of dedication fuels his passion. As a fitness coach, his clients' progress drives him, and watching them achieve their goals is incredibly rewarding. The desire to make a positive impact keeps him focused and committed to helping individuals transform their lives.

Melbern winning the Men’s Physique competition in the weight category at Elite Classic Championship in Delhi

Advice for Aspiring Fitness Professionals

For those looking to pursue a career in fitness, personal training, and bodybuilding, Melbern suggests starting with a strong foundation of education. Certification and staying informed are crucial, as many claim to be coaches but spread misinformation. Building a solid network in the industry and having a coach for guidance is essential. Patience and persistence are key and success takes time, so stay committed and keep pushing forward.

Future Goals and Aspirations

Professionally, Melbern aims to expand his impact as a fitness coach and holistic nutritionist, open his gym, and grow his fitness brand with inspiring and educational content. Competitively, he strives for higher rankings in men’s physique and continual improvement, with the goal of being a top industry leader and transforming lives daily.

Thoughts on Current Fitness and Nutrition Trends

Melbern believes fitness and nutrition trends are rapidly evolving, with a strong emphasis on personalised and holistic approaches. He is excited about tech advancements like wearable fitness trackers and apps that offer customised plans, making progress tracking easier. However, he is cautious about trends promising quick fixes or extreme results, as they often lack scientific support and can be unsustainable. Following evidence-based practices and consulting with professionals is crucial.

Engaging with the Fitness and Bodybuilding Community

Outside of competitions and client sessions, Melbern stays active in the fitness community through daily social media engagement, sharing tips and content. He participates in fitness events, brand deals, and shoots and collaborates with other influencers. Contributing to online forums and groups allows him to exchange knowledge and stay connected with the community. He also explores gyms throughout the country with fellow influencer friends, constantly seeking new experiences and opportunities to learn.

5 days before the Elite Classic Championship, after a steam bath at Chowgule’s Sports Centre

Melbern trains with coach Vidyesh for Mr. Goa title

Melbern

Archana Darshan Misal

Archana Darshan Misal blends yoga and counselling to promote mental health, breaking stigma and empowering individuals to find peace, resilience, and well-being through self-awareness and holistic practices.

wellness coach

Article by: Team ItsGoa Images by: Archana Darshan Misal

In today’s busy world, keeping our minds healthy can be very hard. Many people feel stressed and anxious, but Archana Misal is here to help. She teaches yoga and offers counselling to people who need support. Archana wants to help people understand mental health better and break the negative thoughts people have about it. Let’s learn about Archana’s journey and how she helps others find peace and happiness.

Loving the Study of the Mind

Archana  was always curious about how our minds work. She wanted to know why people feel and act the way they do. This curiosity led her to study Psychology, a subject that explores the brain and our behaviours. She finished her post graduation in psychology in 2015. Archana’s studies helped her understand the brain better, and she wanted to use this knowledge to help people live happier, healthier lives.

Discovering Yoga

Before she turned 25, Archana didn’t think much about yoga. She was focused on other things in life. However, her mother encouraged her to give yoga a try. Archana

listened to her mother and went to her first yoga class in 2018. After the class, she felt very relaxed and calm. This feeling was so wonderful that she decided to continue practising yoga regularly. She discovered that yoga was not just a physical exercise but a way to relax her mind and body.

Yoga During Tough Times

In 2020, the COVID-19 pandemic changed everyone’s lives. It was a difficult and scary time for many people. Archana found comfort in yoga during these challenging times. She practised yoga every day, and it helped her stay calm and focused. She shared her yoga journey on social media, posting videos and photos of her practice. People loved her posts because they were honest and real. Her positive energy and sincerity resonated with many, providing them with a sense of calm and inspiration during the lockdown.

Archana’s online presence caught the attention of her yoga teacher, Vaishnavi Hegde Agranayak. Vaishnavi saw Archana’s potential and encouraged her to take a yoga teacher training course. Archana agreed and began a new chapter in her life.

Archana Misal

Archana taking session on meditation

archana Inhaling the essence of nature at Trinity Beach

Becoming a Yoga Teacher

Archana worked very hard to become a certified yoga teacher. She completed a respected training program under the Ministry of Ayush. This training taught her a lot about yoga, including its benefits for the mind, body, and spirit. She learned that yoga is more than just physical exercises; it is about improving overall well-being.

Becoming a yoga teacher was a big achievement for Archana. She realised that she could use her knowledge and skills to help others find peace and happiness. Her goal was to teach yoga in a way that benefits the whole person, not just their physical health.

Combining Yoga and Counselling

Archana is also a counsellor who helps people deal with emotional and psychological problems. She understands that many people struggle with these issues, and she wants to help them feel better. Archana combines her knowledge of yoga with counselling to address her clients’ problems. She believes in fixing issues at their roots and provides practical tools for managing anxiety effectively.

During her counselling sessions, Archana introduces her clients to yoga and pranayama, which are breathing exercises that help calm

the mind. She emphasises the importance of regular practice, as it helps people manage stress better and improves their overall mental health. Through this holistic approach, Archana empowers individuals to take charge of their well-being and live healthier, happier lives.

Learning Through Experience

Archana’s journey into self-awareness began with yoga. When she started practising yoga, she noticed a positive change in herself. She felt calmer and more in control of her emotions. Yoga helped her deal with her anxiety and made her realise the power of self-awareness and holistic practices.

Archana has counseled in person for 8 years in various settings, including schools and colleges, and has experience in online counseling. Through her own journey, she discovered the transformative power of yoga in building resilience and inner strength. Realizing that yoga is not just physical but a path to self-connection and peace, she was inspired to help others heal and discover themselves through it.

Archana practing Yoga at trinity beach

Archana with her husband and son

archana At Bombay Coffee Roaster

Breaking Mental Health Stigma

Archana knows that there is still a stigma around mental health and seeking help from counsellors. Many people are afraid or embarrassed to talk about their mental health problems. Archana wants to change this mindset and raise awareness about mental well-being.

She works hard to educate people about the importance of mental health and encourages them to seek help when they need it. Archana believes that everyone deserves to feel happy and healthy, and she is dedicated to breaking the stigma surrounding mental health. Positive feedback from her clients keeps her motivated and inspires her to continue her work.

Stories of Change

Archana’s clients have amazing stories of overcoming anxiety and finding peace. One client, KD, had trouble managing his time and emotions. He often felt angry and frustrated, even over small issues. Archana worked with KD to help him understand his feelings and develop healthier coping strategies. With Archana’s guidance, KD practised yoga and breathing exercises daily. After three

months, he noticed a significant change in his behaviour. He felt more relaxed and responded to challenges more calmly. KD’s transformation is a testament to the power of Archana’s approach and the positive impact of yoga and counselling.

Using Social Media to Spread Awareness

In today’s digital age, social media is a powerful tool for spreading awareness and sharing valuable insights. Archana uses social media to connect with a broader audience and raise awareness about mental health and wellbeing. She creates short, engaging videos about everyday topics and experiences, drawing from her own journey and observations.

By sharing relatable content, Archana encourages conversations around mental health and inspires others to take care of their well-being. Her presence on social media helps people feel less alone and provides them with practical tips for improving their mental health.

Instagram: psychological_bytes right internalize_with_yoga

archana Practicing Yoga

Creating a Complete Yoga Routine

Archana’s yoga routine is thorough and supports overall well-being. It is designed to promote mindfulness, relaxation, and inner peace. Her routine begins with a yoga prayer, which helps her focus and set a positive intention for the practice.

After the prayer, Archana performs Sukshma Vyayam, gentle exercises that prepare the body for deeper practice. These exercises warm up the muscles and joints, making the body more flexible and ready for yoga poses.

Pranayama, or controlled breathing, is an essential part of Archana’s routine. It helps her calm her mind and improve mental clarity. By focusing on her breath, she can let go of stress and distractions.

The practice continues with asanas, physical postures that promote strength and flexibility. Archana chooses poses that suit her body and make her feel good. Each asana is performed with mindfulness and awareness, allowing her to connect with her body and mind.

The session ends with dhyan, meditation that nurtures inner peace. This final step helps Archana relax completely and feel refreshed. Meditation allows her to reflect on her practice and find stillness within.

Yoga as a Way of Life

Archana believes yoga is not just a remedy but a way of life. Yoga helps release happy hormones and keep the mind calm, but it is not a replacement for medical treatment for severe mental health conditions. Practising yoga regularly builds resilience and balance in life.

Archana encourages people to incorporate yoga into their daily lives, not just when they are feeling stressed or anxious. By making yoga a part of their routine, individuals can build emotional strength and improve their overall quality of life.

Future Goals

Archana prefers to keep her future plans a secret, but her goals are clear. She wants to reach as many people as possible and spread awareness about the positive effects of yoga and mental health. Her mission is to break the stigma around mental health and inspire others to prioritise their well-being.

Archana is committed to making a difference in people’s lives and hopes to continue her work as a yoga teacher and counsellor. She believes that everyone deserves to feel happy and healthy, and she wants to help as many people as possible achieve that.

A Light of Hope

Archana Misal’s journey from experiencing anxiety to becoming a yoga teacher and counsellor shows the power of self-awareness and holistic practices. Her dedication to helping others and breaking the stigma around mental health is inspiring.

Through her work, Archana empowers people to start their own journeys of healing and growth. She provides them with the tools and support they need to improve their mental health and well-being. Archana continues to inspire and teach, her commitment to mental health awareness and yoga being a beacon of hope in today’s world.

Archana doing Virbhadrasan at Maldives

Dr. Melanie's Physiotherapy Clinic

Dr. Melanie, owner of Melanie's Physiotherapy Clinic, combines her passion for medicine and sports to provide personalised physiotherapy care, community outreach, and patient success, driven by continual learning and compassion.

itsgoa_ Itsgoa

Article by: Team ItsGoa Images by: Dr. Melanie Pires

Dr. Melanie, proud owner of Melanie's Physiotherapy Clinic, hails from the quaint village of Navelim in Salcette, Goa. Her story is one of perseverance, passion, and dedication, rooted in a humble background where her mother worked as a teacher and her father was employed in a mining company. Despite their modest means, Dr. Melanie’s family valued education and hard work. She grew up with two elder brothers, both of whom have carved successful careers, one as a professor in computer science at Government College, Khandola, and the other as a businessman running an events firm in Goa. Dr. Melanie later married in Vasco, beginning a new chapter with her husband, a Marine Engineer in the Merchant Navy.

Early Inspirations: A Childhood Dream to Medicine

Dr. Melanie’s journey into the field of medicine began in an unexpected yet charming way. During her childhood, her father fell ill, requiring a doctor to visit their home. Amused by the thought of having a future doctor in the family, her elder brother jokingly wrote "Dr. Melanie" on the wall. When the doctor noticed this, he inquired about her, assuming that there was already a

doctor in the house. This moment sparked a fire within young Melanie, igniting a desire to pursue a career in medicine. From that day forward, she was lovingly teased as "Dr. Melanie" by her family, and this teasing planted the seed that would eventually grow into a fulfilling career in physiotherapy.

Educational Journey: From Navelim to Mangalore

Dr. Melanie’s educational journey began at Perpetual Succour Convent High School in Navelim, a place where she first recognized her love for learning and dedication to her studies. After completing her Plus 2 in science at Rosary Higher Secondary School in Navelim, she moved to Mangalore to further her education. It was here, at Fr. Muller Medical College, where she completed both her Bachelor's and Master's degrees in physiotherapy, dedicating 6.5 years of her life to mastering the field. Her time in Mangalore was transformative, providing her with the knowledge and skills she would later use to establish her practice.

The Influence of Sports: A Dual Passion for Medicine and Athletics

While Dr. Melanie was deeply passionate about medicine, her love for sports played an equally significant role in shaping her career. During her school years, her physical education teacher recognized her athletic potential and encouraged her to join the school’s sports team. Embracing the opportunity, she began representing Goa at the national level in handball, which instilled a deep appreciation for physical health and well-being.

The combination of her interests in sports and medicine naturally led her to physiotherapy. This discipline allowed her to merge her passions, providing a unique perspective on treating patients effectively. Her sports background continues to influence her approach, especially in tailoring treatments for athletes and physically active individuals.

Dr. Melanie pires

Dr. Melanie’s clinic at Margao

Professional Journey: From Junior

Physiotherapist to Clinic Owner

Dr. Melanie’s professional journey has been marked by a series of both challenges and triumphs. After completing her education, she began working as a junior physiotherapist, gaining invaluable experience and honing her skills. However, her ambition and drive pushed her to aspire for more, leading her to establish her own practice – Melanie's Physiotherapy Clinic.

Her path was not always smooth, and she encountered numerous obstacles along the way. Nevertheless, Dr. Melanie remained undeterred, consistently striving to improve and expand her services. Today, she is a selfemployed physiotherapist who takes great pride in her work, continually pushing herself to perform better at every stage of her career.

Services Offered at Melanie’s Physiotherapy Clinic

At Melanie's Physiotherapy Clinic, a wide range of treatments is offered to cater to the diverse needs of her patients. The clinic specialises in using exercises and manual therapy skills, including cupping therapy, needling, and instrument-assisted soft tissue mobilisation. These treatments are designed to address various conditions, from orthopaedic issues such as back pain, frozen shoulder, and arthritis to neurological conditions like stroke, paralysis, and nerve injuries.

The clinic also offers specialised care for sports injuries, including ankle sprains, ACL injuries, and knee injuries.

The current team at Melanie's Physiotherapy Clinic includes Dr. Melanie Pires, the Chief Physio and founder; Dr. Judrica Dias, Assistant Physiotherapist; and Dr. Shephonia Carvalho, Junior Physiotherapist. Together, they provide comprehensive care to their patients.

In addition to in-clinic treatments, Dr. Melanie and her team provide hospital visits and home treatments, particularly for bedridden patients. This holistic approach ensures that all patients, regardless of their condition or location, receive the care they need. They offer physiotherapy services in Margao and Vasco, making it convenient for a wider range of patients to access their care.

On the first day of treatment, Dr. Melanie and her team thoroughly examine the patient’s condition, take their medical history, and develop a personalised treatment plan. They also educate patients about their condition, empowering them to take an active role in their recovery. For those seeking more information or wishing to connect, Melanie's Physiotherapy Clinic is active on social media platforms like Facebook and Instagram and also has a Google account, all under the name "Melanie’s Physiotherapy Clinic." For direct inquiries, the clinic can be reached at 909685101.

Community Engagement and Charity Work

Dr. Melanie's commitment to her community extends beyond the walls of her clinic. She and her team actively participate in sports and NGO projects, offering community services through multidisciplinary health camps and community health talks at no cost.

The clinic is also an active member of three NGOs in Goa, providing charitable services to the homeless, mentally retarded patients, and others in need.

Dr. Melanie believes in the importance of giving back to society and uses her expertise to make a positive impact on her community. By conducting health seminars and talks, she educates the public on the importance of health and exercise, helping to raise awareness about the benefits of physiotherapy.

Dr. Melanie is conducting an examination of the patient

Upgradation skills at Workshop under the guidance of Brazilian Physiotherapist at Panjim, Goa

The Importance of Patient Interaction: A Philosophy of Care

One of the key aspects of Dr. Melanie’s approach to physiotherapy is her emphasis on patient interaction. She strongly believes that treatment goes beyond physical care, and that counselling and motivation play crucial roles in a patient’s recovery. On the first day of treatment, particularly for elderly patients, Dr. Melanie ensures that they feel comfortable and supported, providing them with the emotional reassurance they need.

This philosophy was instilled in her by her first boss, who famously said, "If you don’t speak while treating, you are not a physio." Dr. Melanie has taken this advice to heart, making patient interaction a cornerstone of her practice. She recognizes that each patient is unique and that their needs can be challenging. To stay ahead in her field, she continually updates her knowledge, attends workshops, and participates in new courses, ensuring that she can offer the best possible care.

Memorable Patient Success Stories

Over the years, Dr. Melanie has treated countless patients, but some cases stand out as particularly memorable. One such story

involves a lady from Sancoale who had been suffering from knee pain for an extended period. Despite spending over 1 lakh rupees on various treatments from different doctors, she saw no improvement. Desperate for relief, she turned to Dr. Melanie for help.

Under Dr. Melanie’s care, the patient began to recover, and despite the heavy monsoon rains, she made it a point to travel from Sancoale to Margao on a scooter, wearing a raincoat, to complete her treatment. The patient’s dedication and eventual recovery were so impressive that she referred several other patients to Dr. Melanie's clinic. This chain of referrals is a testament to the quality of care that Dr. Melanie provides, and it stands as one of the many success stories that have shaped her career.

Continual Learning: Staying Updated in the Field of Physiotherapy

Dr. Melanie understands the importance of continual learning in the ever-evolving field of physiotherapy. She regularly attends workshops on new topics, ensuring that she stays informed about the latest developments and techniques. By joining courses and obtaining certifications, Dr. Melanie is able to implement these advancements in her daily practice, offering her patients the most effective and up-to-date treatments.

The Role of Physiotherapy in Preventing Surgery

One of Dr. Melanie’s key messages to patients is the importance of considering physiotherapy before opting for surgery, particularly for orthopaedic conditions. She firmly believes that in many cases, surgery can be avoided and significant relief achieved through physiotherapy. Unfortunately, many people delay seeking physiotherapy for musculoskeletal aches and pains, often hoping rest and medication will suffice. Dr. Melanie advises that if an ache persists, it’s better to consult a physiotherapist early, rather than wait until surgery becomes the only option.

Balancing Professional and Personal Life

Managing a busy physiotherapy practice while maintaining a balanced personal life is no easy feat, but Dr. Melanie has found a way to make it work. She credits her team of dedicated physiotherapists with helping her manage her busy schedule, allowing her to focus on providing quality care rather than taking on too many projects at once. For Dr. Melanie, the key to success lies in maintaining a balance, ensuring that both her professional responsibilities and personal well-being are given the attention they deserve.

Addressing Common Misconceptions About Physiotherapy

Dr. Melanie has encountered several misconceptions about physiotherapy during her career, and she works tirelessly to address and correct these misunderstandings. One of the most common misconceptions is that physiotherapy visits should only be made following an orthopaedic consultation. Dr. Melanie emphasises that physiotherapists are well-equipped to provide treatment for musculoskeletal issues without the need for a prior orthopaedic consultation. Another common myth is that physiotherapy is a longterm commitment; however, the duration of treatment varies depending on the severity of the condition and the patient’s compliance with the prescribed exercises.

Dr. Melanie is conducting an examination of the patient

Outdoor sports physiotherapy counter at Nuvem for young kids

Future Plans and Goals for Melanie’s Physiotherapy Clinic

Looking to the future, Dr. Melanie has ambitious plans for her clinic. She envisions expanding the services offered, incorporating new techniques and technologies to enhance patient care. Additionally, she aims to continue her community engagement efforts, increasing the number of free health camps and seminars offered to the public. Dr. Melanie is also exploring the possibility of establishing partnerships with local hospitals and sports teams, further solidifying her clinic’s reputation as a leader in physiotherapy care in Goa.

Conclusion: Dr. Melanie’s Legacy of Care and Compassion

Dr. Melanie’s journey from a small village in Goa to the owner of a successful physiotherapy clinic is a testament to her dedication, hard work, and passion for helping others. Through her clinic, she has not only provided relief to countless patients but has also made a lasting impact on her community. As she continues to grow her practice and give back to society, Dr. Melanie remains committed to her mission of delivering highquality physiotherapy care with a personal touch. Her story serves as an inspiration to aspiring physiotherapists and anyone with a dream of making a difference in the lives of others.

Rama Talak

Rama Talak's journey in Goa, through Talak Health Care & Lifestyles, merges taste with health, offering personalised, evidence-based nutrition plans that emphasize holistic wellness and patient empowerment.

Article by: Team ItsGoa

Images by: Rama Talak

Rama Talak's journey began in Pune. After getting married, Rama moved to Goa in 2020. In Goa, she quickly noticed how hard it was to create standard meal plans for small hospitals due to the wide variety of fish people eat there. She started working as a consultant at Aster Multispecialty Hospital. In March 2022, Rama, along with her co-sister Dr. Sanjivi Talak, founded Talak Health Care & Lifestyles. Their clinic, located in Margao's Sheesh Mahal building behind Loyola High School, operates on the principle of not making patients compromise on taste or health.

Early Beginnings and Education

Rama has a solid educational background in nutrition. She holds a Bachelor of Science in Food Science and Nutrition (FSN), a Postgraduate Diploma in Dietetics, and a Master of Science in Dietetics and Food Service Management. Additionally, she is certified in Ayurvedic and bariatric diets. Her interest in dietetics was sparked by personal health experiences and a strong desire to help others achieve holistic health. Her guiding motto is clear: people should not have to choose between good taste and good health.

Professional Journey in Pune

Before moving to Goa, Rama worked extensively in Pune. She conducted workshops for well-known schools and IT firms. She also gained experience in managing patients with bariatric issues and cancer, as

well as providing lactation management. She interned in multispecialty hospitals, which helped her build a strong foundation for her future career.

Establishing Talak Health Care & Lifestyles

In March 2022, Rama and Dr. Sanjivi Talak opened their clinic, Talak Health Care & Lifestyles. They brought a new approach to patient care, focusing on not compromising taste for health. They emphasize mindful and quality eating, ensuring that patients enjoy their food while maintaining a healthy lifestyle. The clinic offers a range of diet-related services, including weight management programs, hormone management diet plans, paediatric diet plans, lactation guidance, chronic disease diet plans, and sports nutrition.

Talak Healthcare and Lifestyle Clinic in Margao, Goa

Rama Talak

Creating nutrition awareness amongst adolescent

Nutrition week special camp for school children

Growth and Innovations

Since its opening, the clinic has steadily increased its patient base and added new services. Rama visits Borkar Nursing Home and Aster Hospital on a reference basis and conducts workshops for corporate companies and schools. She also works with special children, providing them with the care and support they need. Her approach is to create a supportive, non-judgmental environment where patients feel empowered to make informed decisions about their lifestyle.

Patient Care Philosophy

Rama's patient care philosophy revolves around empathy and personalised plans. She emphasises evidence-based practices and a holistic health approach. She customises dietary plans based on patients' medical history, body composition, lifestyle, and preferences. Using the latest nutritional research, Rama ensures continuous support through regular follow-ups, recipe guidance, and WhatsApp assistance.

Innovations in Care

Rama has introduced several innovations at her clinic. These include telehealth consultations, advanced body composition analysis, and a WhatsApp channel called "Foodies Diet" that educates people about diet and creates awareness. She has also launched unique programs like virtual cooking classes, corporate wellness programs, and community health workshops to further her commitment to innovative care.

Success Stories and Patient Transformations

Rama has many memorable patient success stories. These include not only weight loss but also weight gain, regularisation of menstrual cycles, hormone regulation, and aiding conception. She tracks patient progress through regular check-ups, focusing on consistent follow-ups, personalised plans, and patient commitment. While she maintains strict privacy protocols, reviews on Google and social media platforms show the clinic's success.

Impact of Location on Practice

The local dietary habits, cultural food preferences, and seasonal food availability in Goa significantly impact Rama's practice. High patient engagement and strong word-ofmouth referrals are notable benefits. Rama integrates current wellness trends in Goa, such as intermittent fasting, keto diets, and detox plans, with evidence-based practices.

Challenges and Solutions

Rama faces common challenges like patient adherence to plans and nutritional misinformation. She tackles these by starting with flexible plans, educating clients on the benefits of various foods, and keeping them motivated. Unique logistical challenges in Goa include seasonal food availability and cultural dietary habits.

Future Goals and Trends in Goa

Rama's long-term goals for her practice in Goa include expanding services and increasing community outreach. The future of dietetics in Goa is set to focus on preventive care,

increased public awareness, and personalised nutrition. Rama is optimistic about integrating wellness trends with evidence-based practices, critically evaluating trends, and combining them with proven methods.

Emphasis on Holistic Health

Rama has conducted diet awareness camps on various occasions, such as local festivals, Women's Day, Nutrition Week, and Lactation Month. By emphasising holistic health, she ensures the effectiveness of new policies through patient feedback surveys and health outcome tracking.

Conclusion

Rama Talak's journey from Pune to Goa shows her dedication to holistic nutrition and patient care. Through Talak Health Care & Lifestyles, Rama has changed the dietary landscape in Goa. She has successfully merged taste with health and integrated modern wellness trends with traditional practices. Her commitment to personalised, evidence-based nutrition plans continues to inspire and positively impact the community.

Addressing night shift workers at corporate event

authored article

Micronutrient

Deficiencies in PCOS

Micronutrient deficiencies, common in women with PCOS, worsen symptoms like insulin resistance, fatigue, and irregular cycles. Dr. Joline's Clinic offers holistic PCOS management by addressing these deficiencies.

Article & Images by: Dr. Joline Fernandes

Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide and is characterised by hormonal imbalances, irregular periods, and ovarian cysts. While the exact cause of PCOS is not fully understood, research suggests that micronutrient deficiencies may play a role in the development and progression of the condition. At Dr. Joline's Clinic, we prioritise a holistic approach to PCOS management, including addressing any underlying nutrient deficiencies that may be contributing to our patient's symptoms.

The Importance of Micronutrients

Micronutrients are essential nutrients that our bodies need in small amounts to function properly. They play a crucial role in various processes, such as metabolism, hormone regulation, and immune function. In women with PCOS, several micronutrients are often found to be deficient, which can worsen the symptoms of the condition.

Common Micronutrient Deficiencies in PCOS

● Vitamin D: Research indicates a high prevalence of Vitamin D deficiency in women with PCOS. Low vitamin D levels are associated with insulin resistance, impaired

glucose metabolism, and increased risk of cardiovascular disease.

● Magnesium: Magnesium deficiency is common in individuals with insulin resistance, a hallmark feature of PCOS. Magnesium is crucial in glucose metabolism, insulin sensitivity, and muscle function

● Zinc: Zinc deficiency is linked to impaired ovarian function and irregular menstrual cycles in women with PCOS. Zinc is essential for hormone regulation, immune function, and reproductive health.

● Omega-3 Fatty Acids: Omega-3 fatty acid deficiency is associated with inflammation and dyslipidemia, common features of PCOS. Adequate intake of Omega-3 fatty acids is crucial for reducing inflammation and supporting cardiovascular health.

● Iron: Iron deficiency is associated with irregularities in the menstrual flow such as prolonged periods and heavy bleeding during periods. Prolonged heavy bleeding is not merely inconvenient. It can lead to chronic fatigue from iron-deficient anaemia. It is not uncommon for women with PCOS to present with excessive blood loss from an episode of heavy and prolonged bleeding that blood transfusion may be necessary

Signs and Symptoms of Micronutrient Deficiencies:

Fatigue and Weakness: Low levels of vitamin D, magnesium, Iron, and zinc can contribute to fatigue, weakness, and reduced energy levels.

Irregular Menstrual Cycles: Micronutrient deficiencies, particularly zinc, can disrupt ovarian function, leading to irregular menstrual cycles and fertility issues.

Hair Loss: Zinc and iron deficiencies may contribute to hair loss or thinning, a common concern for women with PCOS.

Insulin Resistance: Magnesium deficiency is associated with insulin resistance, a key feature of PCOS characterized by elevated blood sugar levels.

Inflammation: Omega-3 fatty acid deficiency can exacerbate inflammation, leading to increased levels of inflammatory markers and contributing to PCOS symptoms.

How to Address Micronutrient Deficiencies

To address these deficiencies, it's important to focus on a balanced diet that includes nutrient-rich foods. Some examples include:

● Vitamin D: Include sources of vitamin D in your diet such as fatty fish (salmon, mackerel),

fortified dairy products, eggs, and mushrooms exposed to sunlight.

● Magnesium: Incorporate magnesium-rich foods such as leafy green vegetables (spinach, kale), nuts and seeds (almonds, pumpkin seeds), legumes, and whole grains.

● Zinc: Consume zinc-containing foods such as shellfish (oysters, crab), red meat, poultry, nuts and seeds (pumpkin seeds, cashews), and legumes (chickpeas, lentils).

● Omega-3 Fatty Acids: Increase your intake of omega-3 fatty acids by consuming fatty fish (salmon, sardines), flaxseeds, chia seeds, walnuts, and eggs.

● Iron: Include dark green leafy vegetables, garden cress seeds, chia seeds, pumpkin seeds, and dry fruits like dates, black raisins, and prunes, In some cases, supplements may be recommended by a healthcare provider to address specific deficiencies. It's important to consult with a healthcare professional before starting any supplementation plan.

Micronutrient deficiencies are common in women with PCOS and can contribute to the development and progression of the condition. At Dr. Joline's Clinic, we are committed to providing comprehensive care that addresses not only the symptoms of PCOS but also any underlying nutrient deficiencies. Through personalised nutrition plans, lifestyle modifications, and careful monitoring, we strive to improve our patients' overall health and well-being while effectively managing their PCOS symptoms.

At Dr. Joline's Clinic, we understand the complexities of PCOS and the importance of addressing micronutrient deficiencies. Our holistic approach is designed to provide you with comprehensive care and support.

Schedule your consultation today at Dr. Joline's Clinic. Take the first step towards improved health and well-being.