Volume 1
Issue 7
October 2024
Wellness Health & GOA
COVER FEATURE
Nebo Dental Care
Nebo Dental Care delivers affordable, comprehensive dental services, prioritising patient comfort, innovation, and community outreach for improved oral health.
Dr. Deepshree Malvankar
Dr. Deepshree Malvankar pioneers holistic healing at Shree Sparsh Homeocare, focusing on personalised homoeopathy with compassion and mind-body wellness.
Smile Dental Clinic
Goa-based orthodontist Dr. Kuldeep D’Mello brings 25+ years of expertise, combining innovation and compassionate, patient-focused care to transform smiles.
dr. pradnya naik
Dr. Pradnya Naik’s journey from microbiologist to nutritionist focuses on holistic wellness through personalised nutrition, fitness, and lifestyle coaching.
Editorial
Dear Readers,
Welcome to this month’s edition of Health & Wellness Goa, where we celebrate the remarkable strides being made in advancing healthcare and well-being across our vibrant state. This issue highlights inspiring stories and innovative approaches that are reshaping the landscape of holistic and patient-centred care in Goa.
Our cover story this month Showcases Nebo Dental Care, a leading provider of affordable dental services focused on patient comfort, innovation, and community outreach. Committed to enhancing oral health and transforming smiles, Nebo Dental Care is setting new standards in the state.
We’re also excited to introduce you to Dr. Deepshree Gajanan Malvankar, founder of Shree Sparsh Homeocare. Dr. Malvankar is pioneering a new path in homeopathy with her personalised, compassionate approach to holistic healing. By emphasising mind-body wellness and innovative treatments, she is bringing a fresh perspective to homeopathic care in Goa.
In the field of orthodontics, Dr. Kuldeep D’Mello combines over 25 years of experience with a dedication to patientcentred care. His innovative techniques and compassionate approach are transforming smiles and improving overall well-being for patients of all ages.
This month, we also bring you the inspiring story of Dr. Pradnya Naik, who transitioned from microbiology to nutrition to focus on holistic wellness. Dr. Naik combines her medical expertise with personalised nutrition, fitness, and lifestyle coaching, helping individuals achieve optimal health through a balanced approach.
We are also excited to introduce Rajlaxmi Bandodkar, founder of Arogya Vihara in Goa. Rajlaxmi promotes health and well-being through traditional, locally-sourced nutrition and personalised diet plans. She focuses on long-term wellness, stress management, and empowering her clients to embrace a balanced, sustainable lifestyle.
In this issue, we highlight Oorja Wellness, founded by Dr. Sneha and Dr. Pranav Bhagwat. They blend Ayurvedic treatments, yoga, and modern diagnostics to provide personalised, holistic care focused on longterm wellness and sustainability, integrating ancient wisdom with modern healthcare.
Lastly, we explore the importance of a special feature on managing PCOS and enhancing fertility through balanced nutrition, mindful movement, stress management, and natural remedies. The article emphasises a holistic approach to hormonal balance, promoting well-being and empowering women to take charge of their health.
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
Nebo Dental Care
Dr. Deepshree Malvankar
03 Smile Dental Clinic
04
Dr. Pradnya Naik
05 Rajlaxmi Bandodkar
06 Oorja Wellness
07 Embracing Holistic Wellness: Navigating PCOS & Enhancing Fertility
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
Nebo Dental Care
Nebo Dental Care offers comprehensive, affordable dental services with a focus on patient comfort, innovation, and community outreach, aiming to enhance oral health and overall well-being for all ages.
Article by: Team ItsGoa
Images by: Nebo Dental Care
Nebo Dental Care stands out as a beacon of comprehensive dental care in the heart of the city, where convenience and affordability converge. This multi-specialty clinic offers an extensive array of treatments—from dental implants and surgical procedures to aesthetic enhancements—all conveniently provided under one roof. The clinic is deeply committed to your dental health and overall well-being, believing that a healthy smile is a reflection of a healthy body. Their dedicated team delivers personalised care tailored to your unique needs, making quality dental services accessible to everyone. With a focus on exceptional treatments at affordable prices, Nebo Dental Care invites you and your family to experience the benefits of top-notch dentistry without the financial strain. Whether you need a routine check-up, are considering a cosmetic upgrade, or require specialised care, you can trust Nebo Dental Care to provide excellence, compassion, and affordability at every step of your dental journey.
Patient Care Philosophy
At Nebo Dental Care, patient care is their top priority, ensuring a seamless and anxiety-free experience from start to finish. Upon arrival, patients are welcomed with a refreshing bottle of mineral water and a detailed case history is gathered to understand their specific needs. To enhance comfort during treatment, they provide neck pillows, noise-cancellation headphones, and sunglasses to block bright lights.Appointments are scheduled to reduce wait times, and to enhance the waiting experience, they offer entertainment options like educational videos on the Tv in the clinic area. The patients can also watch Netflix and before and after images of their teeth. They will also create educational and humorous reels on Instagram. Nebo Dental Care is dedicated to exceptional care, making each visit a unique and pleasant dental experience.
Innovations in Care
At Nebo Dental Care, they embrace innovation to enhance the patient experience and deliver exceptional results, particularly in the process of obtaining dental impressions. Utilising state-of-the-art intra-oral scanning technology, they have replaced messy and uncomfortable traditional impressions with a quick and non-invasive digital method that captures precise impressions in just minutes, allowing patients to relax without discomfort. Once the digital impressions are obtained, they are swiftly transmitted to their advanced dental lab, where technicians begin crafting custom restorations immediately. Thanks to this streamlined digital workflow, patients can expect crowns to be ready in as little as three days. By eliminating traditional impressions and expediting the fabrication process, Nebo Dental Care provides faster, more accurate, and comfortable dental care, remaining committed to staying at the forefront of dental technology for minimal patient inconvenience.
Dr. Joanne Braganza
Ensuring healthy smiles with every check up
At Nebo Dental Care, the team takes pride in providing compassionate care for patients of all ages, especially toddlers. One standout success story highlights Dr. Joanne Braganza, a mother of a three-year-old, who understands the unique challenges of treating young Patients.
With her nurturing approach, Dr. Braganza creates a welcoming environment that eases anxiety. One particularly apprehensive toddler turned their dental visit into an adventure thanks to her patience and creativity. By using fun elements and age-appropriate communication, she completed the necessary treatment while keeping the child comfortable and relaxed.
The outcome was a happy toddler, excited for future visits. This story reflects Nebo Dental Care's commitment to ensuring positive experiences for their youngest patients, shaping healthy smiles that last a lifetime.
Second Success Story
One of the most inspiring moments at Nebo Dental Care involved a 93-year-old patient seeking a new set of teeth. Despite his age, he was determined to eat comfortably and restore his smile. During his appointment, the team embarked on the journey to provide him with a complete set of new dentures. Witnessing his transformation was uplifting; his face lit up with joy and gratitude as they fitted him with his new teeth. This experience highlighted the profound impact dental care can have on a person's quality of life, regardless of age.
What made it even more special was that he was leaving for London that very night. Recognising the urgency, the team personally delivered his dentures to his home, ensuring he could embark on his journey with renewed confidence.This experience is a testament to the dedication and compassion of the Nebo Dental Care team, reminding them of the difference they make in their patients' lives.
Dr. Joanne Fostering a good relationship with her patients
A happy smile post-extraction! Thumbs up for a smooth and painless experience
Impact of Location
The location of Nebo Dental Care at Arlem Circle in South Goa has significantly contributed to their success by offering excellent visibility and accessibility. As a busy junction with high traffic and pedestrian activity, it serves as free advertising, increasing awareness and encouraging spontaneous walk-ins. This prime spot makes the clinic easily reachable for both residents and visitors, enhancing patient convenience for regular preventive care. Additionally, the area attracts a diverse range of individuals, allowing the clinic to connect with a wide audience and cater to various dental needs. Overall, the strategic location at Arlem Circle has become a cornerstone of their practice, enabling them to fulfil their mission of providing exceptional dental care to all who walk through their doors
Community Engagement
Nebo Dental Care actively promotes access to dental services through community engagement initiatives, such as organising dental camps at schools and local venues. These camps provide essential dental services to individuals facing barriers like financial constraints and transportation issues. By offering oral health talks and screenings, they emphasise early detection and prevention of conditions like oral cancer, empowering individuals to take charge of their oral health. Their educational efforts raise awareness about the connection between oral health and overall well-being while fostering trust and building relationships within the community. Overall, these initiatives ensure that quality dental care is accessible to everyone, making a significant impact on the community's health and well-being.
Taking time to explain every step for a confident and informed patient
Focused on precision and care, creating healthy smiles one treatment at a time
Challenges in Healthcare
Nebo Dental Care faces several challenges in promoting oral health awareness. A primary issue is the limited awareness of oral health's importance, leading many individuals to neglect regular dental visits and hygiene. Socioeconomic barriers can further hinder access to dental care, creating disparities in oral health outcomes. Additionally, dental anxiety and fear often prevent people from seeking necessary treatments. To address these challenges, the clinic emphasises ongoing education and outreach to inform the community about preventive measures and available treatment options. Cultural attitudes toward dental care also play a role, making it essential for providers to tailor their messaging to diverse populations. By collaborating with community organisations, schools, and healthcare providers, Nebo Dental Care aims to foster a culture of oral health awareness, reduce barriers to care, and improve overall dental health outcomes in the community.
Goals for the Future
Nebo Dental Care aims to expand its reach and enhance patient care through several key initiatives. They plan to increase community outreach by organising dental camps and awareness programs for underserved populations. Professional development remains a priority, with their team attending workshops and conferences to stay updated on dental advancements. They also aim to integrate more technology, such as digital imaging and tele-dentistry, to improve convenience and streamline processes. Enhancing the patient experience through regular feedback, collaborating with specialists for comprehensive care, and focusing on holistic approaches that link oral health to overall wellness are also key goals. Additionally, they may expand services to include cosmetic and paediatric dentistry. Through these efforts, they are committed to positively impacting patients' lives and being a trusted partner in their oral health journey
Dr. Deepshree Gajanan Malvankar, founder of Shree Sparsh Homeocare, pioneers holistic healing through personalised homeopathic care, emphasising compassion, innovation, and mind-body wellness.
Article by: Team ItsGoa
Images by: Dr. Deepshree Malvankar
In the serene surroundings of Assonora –Mulgao, Bicholim, Goa, Dr. Deepshree Gajanan Malvankar stands as a beacon of hope and healing. As the Founder and Director of Shree Sparsh Homeocare, she has dedicated her life to providing personalised, holistic treatment that focuses on addressing the root causes of diseases rather than merely alleviating symptoms. Through her multispecialty Homeopathic Treatment and Research Centre, Dr. Deepshree has established a compassionate approach to healthcare that resonates deeply with patients seeking effective alternatives to conventional medicine.
A Journey Rooted in Compassion
Dr. Deepshrees journey into medicine began with a profound inspiration drawn from her parents. She acknowledges that Throughout her life, she has been deeply supported by her parents and her brother, the artist Harish Malvankar, who have always stood by her side, instilling in her the values of empathy, kindness, and selflessness. These qualities not only fuelled her ambition to become a doctor but also shaped her belief that healing extends beyond treating physical ailments. Her mother’s teachings emphasised the importance of emotional and psychological understanding, while her father imparted the wisdom that true fulfilment lies in addressing both the body and mind.
Homeopathy is not just a science, but the art and science of healing. Rooted in her family's artistic legacy—with her father and brother as professional artists—she has inherited a creative perspective that enriches her Homeopathic practice. This unique blend enables her to craft vibrant pictures of health and wellness, where every patient's canvas is distinct.
Moreover, the mantra shared by her parents, “A doctor’s greatest tool is not their stethoscope, but their heart,” resonates deeply with Dr. Deepshree. This philosophy became
the cornerstone of her practice, inspiring her to specialise in homoeopathy. She firmly believes that the holistic approach of homoeopathy can truly connect with patients on an emotional level, allowing her to understand the intricate mind-body-soul axis. This empathy-driven perspective empowers her to identify and treat the root causes of diseases, which aligns perfectly with her vision of compassionate healthcare.
Academic Foundation and Specialised Training
Dr. Deepshree's academic journey began at Shri Shantadurga High School in Bicholim, Goa, and continued with higher secondary education in the Science stream at St. Xavier’s Higher Secondary School in Mapusa, Goa. She pursued her passion for homeopathic medicine at Shri Kamaxidevi Homeopathic Medical College and Hospital in Shiroda, Goa, where she completed her Bachelor of Homeopathic Medicine and Surgery (BHMS) degree. This comprehensive program, including an internship at North Goa District Hospital, laid the groundwork for her future endeavours.
Dr. Deepshree Gajanan Malvankar
Diabetes patient Consultation - diet & lifestyles management counselling for the patient at Homoeopathy Health check up camp, Pirna Goa
educating parent on importance of Balance diet and nutrition in young children at wellness day with Doctor school visit at
Dr. Deepshree Malvankar
Vidya Prabodhini High school Porvorim Goa
To enhance her skills further, Dr. Deepshree completed the prestigious Masters Course in Advanced Homoeopathy (MCAH) from the HHF Academy (Hahnemannian Homeo Forum) in Mumbai, founded by the renowned Dr. Milind Rao. This specialised training equipped her with the confidence to treat complex and chronic pathologies such as autism, infertility, psoriasis, and cancer. With a solid educational foundation, Dr. Deepshree is committed to delivering cutting-edge homeopathic care to her patients.
While pursuing her passion for homoeopathy, she faced skepticism from relatives and friends who questioned its effectiveness and scope compared to conventional medicine. However, Dr. Deepshree remained resolute in her commitment to holistic healing. Through extensive research, networking with likeminded individuals, and relentless perseverance, she overcame these challenges. Today, she stands as a confident homeopathic doctor, dedicated to advancing the field and inspiring future practitioners.
A Unique Approach to Patient Care
Deepshree's philosophy of patient care is grounded in the belief that every disease originates from mental or emotional disturbances. She explains that suppressed emotions, unresolved conflicts, traumatic experiences, chronic stress, and negative thought patterns can manifest as physical ailments. This understanding of the interconnectedness of mind, body, and emotions shapes her approach to treatment.
When patients visit Dr. Deepshree, they undergo thorough consultations that delve into their medical history, lifestyle factors, and emotional well-being. This personalised approach allows her to craft unique treatment plans that promote natural healing, relieve symptoms, and foster overall well-being. Notably, she emphasises the importance of supporting personal growth and selfawareness alongside physical health.
Dr. Deepshree sharing her knowledge about Homoeopathy at HHF National Homeopathic Doctors Conference Mumbai
Dr. Deepshree's Shree Sparsh Homeocare Clinic, at Assonora - Goa
Dr. Deepshree in the hands of Shri Shripad Naik, current member of Parliament and Ex Minister for Ayush ministry, felicitated for the outstanding service to COVID 19 affected patients during pandemic
Dr. Deepshree Malvankar, on convocation day, at Shri Kamaxidevi Homeopathic Medical College and Hospital, Shiroda Goa, graduating successfully with the BHMS degree
Embracing Technology for Enhanced Care
In an ever-evolving medical landscape, Dr. Deepshree recognises the importance of integrating new technologies and advancements into her practice. She utilises innovative digital software, such as RadarOpus, to streamline patient management and access various homeopathic repertories and literature. Furthermore, online consultation platforms allow her to reach patients beyond geographical boundaries, ensuring they receive the care they need.
In addition to leveraging technology, Dr. Deepshree remains committed to continuous learning. She regularly attends conferences, workshops, and webinars to stay updated on the latest research in homoeopathy. By creating educational blogs, videos, and engaging social media content, she raises awareness about homoeopathy and encourages healthy lifestyle choices among her followers.
Celebrating Success and Overcoming Challenges
One of the most rewarding aspects of Dr. Deepshree’s career has been witnessing the transformative power of natural healing in her patients' lives. She finds immense fulfilment in seeing individuals regain their health, vitality, and sense of purpose. The gratitude expressed by her patients serves as a powerful motivator, driving her to continue delivering compassionate and effective care.
For instance, she recalls a particularly impactful case involving a 6-year-old boy diagnosed with Attention Deficit Hyperactivity Disorder (ADHD). When he first came to her, his parents were overwhelmed with hopelessness and exhaustion, as conventional medicine offered no cure, only management.
Through customised homeopathic treatment, regular monitoring, and collaboration with the parents on lifestyle adjustments, significant improvements were achieved. Within six months, the child's aggressive behaviour and hyperactivity reduced significantly. After two years, he exhibited normal activities, improved academic performance, and enhanced family dynamics. This success story reinforces Dr. Deepshree’s commitment to her vocation and the potential of homoeopathy to change lives.
Despite the numerous successes, Dr. Deepshree has faced challenges throughout her medical career. In the early stages, she encountered skepticism and misconceptions surrounding homoeopathy, leading to doubts about her chosen path.
However, she transformed these obstacles into opportunities for growth, ultimately silencing doubters and proving her capabilities as a dedicated homeopathic doctor. Today, she takes pride in having educated those around her about the effectiveness of homoeopathy and the transformative potential it holds for patients.
Dr. Deepshree Gajanan Malvankar
The Future of Homoeopathy
Reflecting on the changes in the medical field since she began her journey, Dr. Deepshree notes a significant shift in public perception. Initially, homoeopathy faced skepticism, but today, growing awareness and education have led to its recognition as a valuable complement to conventional medicine. The increasing demand for natural healthcare options positions homoeopathy for a promising future. As people become more conscious of their health and well-being, Dr. Deepshree believes that homoeopathy will emerge as a primary choice for both acute and chronic conditions.
Looking ahead, her aspirations extend beyond her practice. Dr. Deepshree aims to become a recognised expert in treating complex, unexplored diseases, particularly cancer and autoimmune disorders. Through continued research, education, and advocacy, she hopes to publish resources that will serve as valuable references for future healthcare professionals. Ultimately, her goal is to elevate homoeopathy's stature globally and contribute to the evolution of this compassionate system of medicine.
patient’s treatment
Conclusion
In a world where healthcare often prioritises quick fixes over holistic healing, Dr. Deepshree Gajanan Malvankar exemplifies the power of compassion, dedication, and innovation in medicine. Her commitment to understanding the intricate relationship between mind and body, coupled with her relentless pursuit of knowledge, positions her as a trailblazer in the field of homoeopathy.
Through her work at Shree Sparsh Homeocare, she continues to touch lives, restore hope, and inspire a new generation of practitioners to embrace the transformative potential of holistic healing. Dr. Deepshree's journey is a testament to the profound impact that empathy and personalised care can have on the world of medicine, proving that with love and dedication, healing truly is possible.
Dr. Deepshree at North Goa District Hospital Mapusa during Covid 19 Pandemic duty
Smile Dental Clinic
Dr. Kuldeep D'Mello, a Goa-based orthodontist, combines over 25 years of expertise with compassion, innovation, and patient-centred care to transform smiles and enhance overall well-being.
Article by: Team ItsGoa
Images by: Smile Dental Clinic
dentist
A Passion for Dentistry
Dr. Kuldeep D'Mello is not just an orthodontist; he is a dedicated professional with over 25 years of experience in transforming smiles and enhancing oral health. Based in Goa, he established Dr. D'Mello's Smile Dental Clinic, a trusted name for both routine dental care and advanced treatments. His journey in dentistry is marked by a passion for helping individuals achieve beautiful, confident smiles.
Early Inspiration: A Path Driven by Compassion
From an early age, Dr. D'Mello was drawn to the idea of improving people's quality of life. Dentistry, with its unique blend of art and science, fascinated him. Furthermore, the ability to not only restore functionality but also transform appearances through smiles felt incredibly rewarding. As he progressed through dental school, he discovered a strong interest in orthodontics and cosmetic dentistry.
Dr. D'Mello realised that a confident smile significantly impacts a person's self-esteem and overall well-being. His motivation to specialise in orthodontics stemmed from witnessing the profound effects of smile makeovers. For him, orthodontics was more than just straightening teeth; it was about giving individuals the confidence to smile without hesitation. Thus, his commitment to perfecting smiles became the driving force behind his illustrious career.
Educational Background: The Foundation of Expertise
Dr. D'Mello pursued his Bachelor of Dental Surgery (BDS) and Master of Dental Surgery (MDS) in Orthodontics from A B Shetty Dental College in Mangalore, one of India's top dental colleges. During his postgraduate training, he gained extensive experience in diagnosing and treating misalignments, bite issues, and complex orthodontic cases.
Performing precision dental treatment for a patient
Introducing your smile specialist, Dr. Kuldeep D'Mello
Introducing the dedicated team committed to crafting your perfect smile
He also pursued advanced certifications in cosmetic dentistry, including veneers, composite bonding, and smile design. Notably, the most challenging aspect of his journey was during the early years of specialisation in orthodontics. Managing the intricacies of complex cases required not only technical expertise but also a deep understanding of facial aesthetics and jaw alignment.
Moreover, keeping pace with rapidly evolving technologies in dentistry, such as digital smile design and clear aligners, proved both challenging and motivating. Nevertheless, these challenges fuelled his desire to continually learn and offer the best care to his patients.
Patient Care Philosophy: Compassion and Education
Dr. D'Mello's approach to patient care revolves around a patient-first philosophy. He emphasises personalised, compassionate, and comprehensive care that addresses dental health while enhancing overall well-being. To
achieve this, he prioritises patient education, ensuring they understand their oral health and treatment options.
Every procedure is explained in detail, addressing benefits, risks, and expected outcomes. He goes beyond treating teeth; he recognises that oral health is intertwined with overall health. By creating a calm and welcoming environment, he helps alleviate anxiety, building trust with his patients through transparency and approachability.
Furthermore, Dr. D'Mello believes in combining aesthetics with functionality. His ultimate goal is to provide patients not only with a healthy mouth but also a beautiful smile they can be proud of. The continuous evolution of dentistry keeps him updated on the latest advances in technology, materials, and techniques, ensuring he offers the best to his patients.
Dr. Kuldeep D'Mello providing expert care at his state-of-the-art clinic
Happy smiles with a patient
Conducting an advanced intra-oral scan for accurate diagnostics
Patient Involvement: Empowering Through
Keeping patients informed and involved in their treatment plans is paramount for Dr. D'Mello. He believes that an informed patient contributes to successful treatment outcomes. Before initiating any treatment, he dedicates time to explain diagnoses, treatment options, and expected outcomes in detail.
To enhance understanding, he utilises visual aids like X-rays and digital imaging, showcasing the conditions inside their mouths. A step-by-step treatment plan, inclusive of timelines and costs, empowers patients and ensures transparency. Throughout the treatment process, he keeps patients updated on progress and encourages them to ask questions, fostering an environment of open communication.
Moreover, even after treatment, he maintains connections with his patients, ensuring they understand aftercare instructions and scheduling follow-up appointments to monitor their progress. For long-term treatments, like braces or aligners, regular check-ins help address concerns and track success.
Embracing Technology: Innovation in Practice
Dr. D'Mello believes that incorporating new technologies is crucial for delivering better and more precise treatments. Instead of traditional moulds, his practice utilises digital intra-oral scanners, resulting in highly accurate impressions of teeth. This advancement not only enhances precision but also improves patient comfort, eliminating the discomfort of traditional moulds.
In addition, he has introduced his own aligners under the name ‘Mellow Align’. These clear aligners offer a discreet and comfortable alternative to traditional braces. For cosmetic procedures, such as gum contouring and teeth whitening, he employs laser dentistry. This
modern approach promotes faster healing with minimal discomfort and post-treatment pain.
In complex cases, Dr. D'Mello recommends 3D CBCT scans, providing a comprehensive view of dental and facial structures. By integrating these cutting-edge technologies, he ensures that his patients receive the most advanced treatments available in modern dentistry.
The Rewarding Nature of Dentistry: Transforming Lives
Witnessing the transformative power of a healthy and beautiful smile is the most rewarding aspect of Dr. D'Mello's career. Every day, he observes how dental care transcends treating teeth—it impacts selfconfidence, emotional well-being, and overall quality of life.
One of the most fulfilling moments in his career involved a young woman who sought a smile makeover. Though professionally successful, she was self-conscious about her misaligned and discoloured teeth. Her desire for a vibrant smile matched her personality led to a comprehensive treatment plan, including orthodontics, teeth whitening, and cosmetic bonding.
Throughout her treatment, Dr. D'Mello witnessed her emotional transformation alongside the physical changes. By the end, she radiated confidence, expressing how her new smile allowed her to take on leadership roles at work and engage more in her personal life. Such experiences reaffirm Dr. D'Mello's commitment to his profession, reminding him that dentistry is about restoring confidence and self-worth.
Overcoming Challenges: Resilience in Practice
Overcoming challenges has been key to Dr. D'Mello's growth as a dentist. Staying updated
with advancements in dentistry was initially overwhelming, but he tackled it by embracing lifelong learning through workshops and seminars. Patient anxiety during procedures was another hurdle, which he addressed by creating a welcoming environment and using empathetic communication to ease fears.
Managing complex dental issues often requires collaboration with specialists, ensuring comprehensive care. Building a patient base and clinic reputation was also challenging, but community outreach, partnerships with other providers, and effective online marketing helped establish his clinic's success.
The Evolving Healthcare Landscape
Dr. D'Mello has seen major advancements in healthcare over the past 25 years, including the rise of digital technologies like intra-oral scanners and 3D printing, and a shift towards minimally invasive, patient-centred care. Aesthetic dental treatments are more popular, and there's a growing focus on personalised, preventive healthcare. Looking ahead, Dr. D'Mello foresees AI in diagnostics, continued emphasis on sustainability, and data security as key trends shaping healthcare's future.
Advice for Aspiring Professionals
Dr. D'Mello advises young professionals to embrace continuous learning, effective communication, and new technologies. He highlights the importance of patient-centred care, empathy, and seeking mentorship. Maintaining work-life balance and nurturing a passion for helping others will ensure a rewarding career.
Conclusion: A Legacy of Smiles
In summary, Dr. Kuldeep D'Mello's journey as an orthodontist exemplifies dedication, compassion, and continuous growth. His commitment to transforming smiles, enhancing patient experiences, and embracing innovation has made a lasting impact on the lives of countless individuals in Goa.
With a clear vision for the future, Dr. D'Mello continues to pave the way for excellence in orthodontics and dental care, inspiring both patients and future professionals. As he strives to expand his clinic's offerings and engage with the community, he remains a beacon of hope and transformation for all who seek a beautiful smile.
Sharing smiles with a delighted patient
Dr. D'Mello thriving in his element, delivering exceptional care
dr. pradnya naik
Dr. Pradnya Naik’s journey from microbiologist to nutritionist emphasises holistic wellness, combining medical expertise with personalised nutrition, fitness, and lifestyle coaching.
itsgoa_ Itsgoa
nutritionist
Article by: Team ItsGoa
Images by: Dr. Pradnya Naik
In an era where people are increasingly aware of the importance of health and wellness, Dr. Pradnya Naik’s journey from microbiology to nutrition and fitness coaching stands as an inspiring example of personal growth and professional passion. Currently working in the Department of Microbiology at Goa Medical College, Dr. Naik’s transition into the world of nutrition was driven not only by her professional expertise but also by her personal experiences and challenges.
The Beginning: A Personal Challenge Leading to a Professional Path
Dr. Naik’s educational journey began with an MBBS degree followed by an MD in Microbiology at Goa Medical College. However, her professional focus shifted when she faced certain challenges on a personal level. Her child was a fussy eater, indulging in active play but not maintaining a balanced diet. Simultaneously, Dr. Naik experienced hair loss and exhaustion after pregnancy, prompting her to research and focus extensively on nutrition, fitness, and lifestyle modifications.
Determined to regain her health, Dr. Naik undertook comprehensive lab tests to diagnose her nutritional and mineral deficiencies. Through a combination of the right nutrition, exercise, dance, supplements, and lifestyle changes, she successfully restored her energy and overall well-being. This transformative journey not only empowered her to reclaim her health but also inspired her to help others achieve similar results. It was then that she decided to pursue a career in nutrition and fitness.
Education and Professional Development
To formalise her newfound passion, Dr. Naik enrolled in a course in Applied Dietetics and Nutrition at Symbiosis Institute. Alongside this, she also took online classes in belly
dr. Pradnya naik
dancing, adding another dimension to her holistic approach to health and fitness. Today, as both a nutritionist and health coach, Dr. Naik blends her medical knowledge with her expertise in dietetics to provide comprehensive health solutions for her clients.
A Unique Philosophy: Holistic Health through Lifestyle Modification
Dr. Naik’s approach to nutrition sets her apart in the field. Unlike many others, she does not simply create diet plans; instead, she crafts comprehensive lifestyle plans for her clients. According to her, the right kind of nutrition must go hand-in-hand with fitness and lifestyle modifications to achieve holistic health. Consequently, her action plans involve a balanced combination of nutrition, physical activity, and lifestyle changes. She emphasises moderation, consistency, and motivation as key components in reaching health goals over a period of time.
As a doctor and a health coach, Dr. Naik also focuses on creating awareness and educating
Dr. Pradnya Naik at work
her clients about balanced diets, supplements, and mindful eating practices. Her medical expertise gives her an edge, allowing her to guide clients in preventing lifestyle diseases such as diabetes, hypertension, and PCOD through targeted nutrition and lifestyle interventions.
Overcoming Challenges and Fostering Mental Well-being
One of the most common challenges faced by Dr. Naik’s clients is weight gain, often accompanied by metabolic diseases like diabetes and hyperlipidemia. Women’s hormonal health issues also top the list of concerns she addresses. Furthermore, body shaming poses a significant problem for her clients, impacting both their physical and mental well-being.
To address these challenges, Dr. Naik provides weekly action plans incorporating diet, activity, and lifestyle changes. She emphasises the importance of consistent follow-through and motivates her clients to embrace their journey towards improved health. Dr. Naik’s holistic approach includes focusing on six pillars of health, such as sleep and emotional
well-being, thereby ensuring that her clients achieve sustainable results.
Embracing Practicality: Homemade Recipes and Moderate Exercise
Dr. Naik’s approach to nutrition and wellness is practical and grounded. She advocates for easy homemade recipes and moderate exercise routines, steering clear of intensive workout regimes or restrictive diets. Her fitness recommendations include a mix of home workout activities like stretches, cardio, breathing exercises, sports, dance, and weight training—all done in moderation. Moreover, her medical background enables her to advise on necessary laboratory tests, prescribe supplements to correct nutritional deficiencies, and recommend medications when needed. This comprehensive knowledge allows Dr. Naik to create well-rounded health plans for her clients.
The Connection between Diet and Overall Wellness
For Dr. Naik, diet and overall wellness are deeply interconnected. She firmly believes that health is the foundation for happiness,
Dr. Pradnya Naik in her workplace
emphasising that a fit body and a calm mind cannot be bought but must be earned.
According to her, a balanced diet can prevent not only sickness but also unnecessary expenses on medical treatments. She stresses that maintaining a healthy lifestyle not only transforms the body but also has a contagious impact on those around you, inspiring them to embrace wellness.
A Memorable Success Story
Dr. Naik’s practice is filled with success stories that reflect the effectiveness of her holistic approach. One such story involved a client undergoing health coaching for weight loss when she contracted a food borne hepatitis infection.
Despite the setback, Dr. Naik devised a tailored nutrition plan, focusing on a highenergy, low-fat diet to aid the client’s recovery. As a result, the client not only recovered from the illness but also achieved weight loss, thanks to the strategic lifestyle modifications.
Dr. Naik’s ability to adapt her strategies based on individual needs, schedules, and health conditions is a testament to her dedication as a health coach.
Dispelling Misconceptions about Nutrition
In Dr. Naik’s experience, the biggest misconception people have about nutrition is the need to follow the latest dieting trends. She believes in modifying traditional homemade diets to ensure balanced nutrition.
Dr. Naik often corrects common mistakes, such as the timing of fruit consumption or the order of eating different food groups to optimise absorption and calorie control.
She emphasises that dieting is not about starving oneself or following extremely lowcalorie diets, which can lead to nutrient
deficiencies and hormonal imbalances. Instead, her approach focuses on striking a balance between providing sufficient calories and incorporating intermittent fasting to maintain both normal weight and disease-free health.
Navigating Nutritional Trends
While Dr. Naik keeps an eye on emerging nutritional trends, she remains cautious about their applicability. She finds trends such as longevity-focused diets, sustainable eating, and personalised nutrition particularly intriguing. However, she is mindful of the potential risks associated with some diets, such as the ketogenic diet, and advises her clients accordingly. Dr. Naik’s approach is data-driven, leveraging the latest research and developments to provide the best guidance for her clients.
dr. Pradnya naik with her son
A Typical Day of Meals
Dr. Naik’s own diet reflects her philosophy of balance and simplicity. She begins her day with an alkaline drink like moringa or wheatgrass water, followed by a protein-rich breakfast of eggs or plant-based protein. Throughout the day, she incorporates a variety of nuts, seeds, homemade food, and probiotics like curd or buttermilk. She emphasises the importance of hydration, drinking 2-3 litres of water daily, and takes vitamins and mineral supplements post-lunch.
Dr. Naik’s dinner is light, usually consumed before 8:30pm, allowing her body a 12-hour fasting period until the next morning.
Staying Updated and Evolving Professionally
To stay informed about the latest developments in nutrition, Dr. Naik actively engages with social media, attends webinars, and enrols in online courses. She reads books by renowned nutrition experts and consults with fellow dietitian in the medical field. This continuous learning enables her to provide up-to-date advice and guidance to her clients.
Advice for Aspiring Dieticians
Dr. Naik firmly believes that pursuing a career in nutrition and dietetics requires passion, dedication, and consistency. With increasing awareness about health and fitness, there is significant demand for skilled professionals in this field. She advises aspiring dieticians to stay committed to their learning, consistently upgrade their knowledge, and embrace the rewarding journey of helping others achieve their health goals.
Dr. Pradnya Naik’s journey from a microbiologist to a dedicated nutritionist and health coach is a testament to the transformative power of passion and perseverance. Her holistic approach, rooted in a deep understanding of both medicine and nutrition, continues to inspire and empower her clients to achieve a healthier, happier life.
dr. Pradnya naik enjoying the outdoors
nutritionist
Rajlaxmi Bandodkar
Rajlaxmi Bandodkar, founder of Arogya Vihara in Goa, promotes health through traditional, locally-sourced nutrition. She focuses on personalised diet plans, stress management, and long-term wellness, empowering clients to embrace a balanced, sustainable lifestyle.
Article by: Team ItsGoa
Images by: Rajlaxmi Bandodkar
In a world filled with fast food and dietary fads, Rajlaxmi Bandodkar, a dedicated nutritionist and founder of Arogya Vihara in Ponda, Goa, advocates for a lifestyle change rooted in traditional local food availability. As a life member of the IAPEN India Association, Rajlaxmi emphasises the importance of diet planning, counselling, and stress management. She firmly believes that these elements work best together to foster a healthy lifestyle change.
Arogya Vihara: The Essence of Pure Nutrition
Arogya Vihara, aptly named "Essence of Pure Nutrition," is located at Shop No. 1, Yeshwantnagar, behind Korde Electricals in Tisk, Ponda, Goa. This clinic serves as a haven for individuals seeking nutritional guidance tailored to their unique needs. Rajlaxmi combines her extensive educational qualifications and professional experience to offer comprehensive nutritional solutions.
Educational Background
Rajlaxmi's educational journey reflects her commitment to nutrition. She earned her Master’s in Science from Goa University and also completed her DNHE from IGNOU. Moreover, she holds a Postgraduate Diploma in Ayurvedic Diet Planning and Nutrition and is a Certified Sports Nutritionist. This robust foundation equips her to address various dietary needs effectively.
Identifying Nutritional Challenges
When clients come to Arogya Vihara, Rajlaxmi’s primary focus lies in identifying the root causes of their health issues. She understands that each individual’s journey is unique and thus takes the time to investigate the underlying factors affecting their wellbeing. This process allows her to develop personalised solutions that lead to noticeable changes.
ransfor ative Success Stories
While Rajlaxmi respects her clients' confidentiality, she cherishes a few success stories that highlight the impact of her work
Many clients express gratitude, often mentioning how they haven’t gained weight for months after following her guidance
Her budding athletes excel in state and national tournaments, showcasing the effectiveness of her tailored nutritional plans
Working with patients aiming for disease reversal, she helps them gradually reduce their reliance on medications.
These stories serve as powerful reminders of Rajlaxmi's commitment to making a meaningful difference in her clients’ lives.
Rajlaxmi Bandodkar
Arogya Vihara
Debunking Dietary Misconceptions
Despite her dedication, Rajlaxmi notes that misconceptions about diet abound. She emphasises that a nutritious diet involves nourishing the body with essential food groups. Unfortunately, many people confuse nutrition with restrictive diets that often lead to starvation.
A Personal Philosophy on Diet
Rajlaxmi’s guiding mantra is simple yet profound: “Eat more, starve less; live life healthy.” She encourages her clients to embrace a balanced approach to nutrition. Furthermore, she advocates for consuming fresh, locally available foods, which often contain the nutrients necessary for optimal health.
Embracing Nutritional Trends Wisely
Rajlaxmi approaches nutritional trends with skepticism. She asserts that food should be simple and fresh, advocating for traditional local cuisine rather than trendy diets that may not suit everyone. This philosophy stems from her belief in the healing power of familiar foods that resonate with one's culture and heritage.
Continuous Professional Development
Recognising the ever-evolving nature of nutrition, Rajlaxmi prioritises ongoing education. By associating with various nutrition academies and organisations, she continually updates her knowledge and skills. This commitment not only enhances her expertise but also empowers her to provide the best guidance to her clients.
Advice for Aspiring Dieticians
For those looking to embark on a career in dietetics, Rajlaxmi offers invaluable advice: “Be sincere towards your profession.” Guiding patients involves a deep responsibility,
especially in an era where misconceptions about diets are prevalent. Aspiring dieticians should strive to empower their clients through evidence-based practices while fostering a compassionate and understanding environment.
Conclusion
Rajlaxmi Bandodkar stands as a beacon of hope for those seeking a healthier lifestyle through traditional nutrition. Her dedication to understanding individual needs, combined with her extensive educational background, allows her to make a lasting impact on her clients' lives. At Arogya Vihara, she not only provides nutritional guidance but also fosters a sense of community and support.
Through her unique approach, Rajlaxmi reminds us all that nourishing our bodies with wholesome, traditional foods can lead to profound changes in our health and wellbeing. As she continues her mission, she inspires others to embrace the essence of pure nutrition and make informed choices for a healthier future.
Rajlaxmi Bandodkar
wellness centre
Oorja Wellness centre
Oorja Wellness, founded by Dr. Sneha and Dr. Pranav Bhagwat, combines Ayurvedic treatments, yoga, and modern diagnostics to offer personalised, holistic care focused on long-term wellbeing and environmental sustainability.
Article by: Team ItsGoa Images by: Oorja Wellness Centre
Itsgoa
In a world where wellness is increasingly commercialised, Oorja Wellness stands out as a beacon of authenticity, rooted in traditional Ayurvedic practices. Established in 2014 by Dr. Sneha Pranav Bhagwat and her husband, Dr. Pranav Bhagwat, Oorja Wellness has grown from a small clinic to an internationally recognised centre of healing. With locations in Margao and Panjim, Goa, and additional branches in Moscow, St. Petersburg, and Dubai, Oorja Wellness embodies a philosophy that prioritises not only individual well-being but also the harmony between human health and nature. The centre is committed to offering treatments that are as sustainable for the environment as they are beneficial for its clients, making it a truly holistic destination for wellness.
The Inception and Core Philosophy of Oorja Wellness
The inception of Oorja Wellness was driven by a growing realisation that people were increasingly looking to return to their roots in terms of healthcare. Dr. Sneha and Dr. Pranav saw that more and more individuals were seeking alternatives to modern medicine,
yearning for treatments that addressed the root cause of their ailments without the side effects often associated with pharmaceuticals. This led the duo to expand from their humble beginnings at Nagarjuna Clinic to a larger space that would become Oorja Wellness, a sanctuary where clients could experience the profound healing benefits of Ayurveda and yoga.
At the heart of Oorja Wellness is a philosophy that seeks to promote the Indian system of medicine, which not only heals the body but also has a minimal impact on the environment. Their approach focuses on fostering a deeper connection with nature, helping individuals understand their bodies better and encouraging them to strengthen their immune systems naturally. The centre's guiding principle is simple but powerful: less chemical intake results in a healthier, stronger body, allowing individuals to avoid minor complications that could eventually lead to more serious conditions. This holistic approach not only seeks to treat illness but also to maintain and enhance the quality of life for all its clients.
Dr. Sneha Bhagwat (Director - Oorja Wellness Centre)
Serene premises of Oorja Wellness Centre - Margao
Oorja Wellness is more than just a place for treatment—it's a complete wellness destination that offers a wide range of services under one roof. From modern diagnostic tools to a full-fledged laboratory for blood and other tests, the centre is equipped to handle all aspects of a client’s health journey. What truly sets Oorja Wellness apart, however, is its combination of traditional Ayurvedic therapies with modern diagnostics and holistic treatments.
One of the most unique offerings is the centre’s therapy division, where clients can undergo personalised panchakarma treatments—Ayurveda’s ancient detoxification process—tailored to their specific needs. The wellness centre also boasts a state-of-the-art yoga court, accommodating up to 30 students at a time. This space is not only for those with chronic ailments but also for individuals looking to rejuvenate and maintain their overall well-being. The Portuguese homestay available on-site adds a layer of relaxation and luxury to the wellness experience, with its architecture designed to cater specifically to the needs of patients and senior citizens.
Additionally, Oorja Wellness offers an extensive Ayurvedic and herbal pharmacy with over 5,000 medicines. They understand that dietary modifications are often recommended alongside treatments, and to make this easier for their clients, they offer food supplements like millet, organic cooking oils, and homemade masalas right at their pharmacy.
Moreover, the centre has developed a line of personal care products such as soaps, shampoos, and creams, all of which are organic and made from herbal essences. This all-encompassing approach to wellness ensures that Oorja clients can access everything they need for their health and wellbeing in one place.
At Oorja Wellness, every client’s journey is personalised to meet their specific needs. The process begins with a comprehensive consultation, during which the doctors evaluate the patient's medical history and conduct a ‘Prakruti Parikshan,’ an Ayurvedic assessment to determine the constitution of the body. If a patient is suffering from a specific illness, the wellness team tailors a combination of therapies, medicines, yoga, and lifestyle modifications to treat the condition at its root. For those visiting for general wellness, the centre focuses on balancing the aggravated dosha, often through panchakarma detox therapies.
This personalised approach ensures that clients not only receive treatment for their current ailments but also undergo rejuvenation therapies that prevent future health issues from arising. The ultimate goal at Oorja Wellness is to eliminate the root cause of disease while enhancing overall immunity, allowing clients to maintain their health in the long term.
Personalising the Wellness Journey
Dr. Sneha Bhagwat
(Director - Oorja Wellness Centre)
Dr. Sneha Bhagwat at the international branch of Oorja Wellness centre
Dr. Pranav Bhagwat examining A patient
A Holistic Approach for All Ages
Oorja Wellness caters to a wide range of clients, from those seeking treatment for chronic disorders to those simply looking to maintain their health. The ideal client at Oorja is any health-conscious individual, whether suffering from a specific illness or striving to improve their overall well-being. The centre treats individuals with conditions ranging from common colds to more severe ailments such as cancer, fertility issues, and degenerative disorders.
What makes Oorja Wellness particularly special is its ability to cater to clients of all ages, from children to senior citizens, and from across the globe. This inclusivity ensures that everyone, regardless of their background or health condition, can benefit from the natural, holistic treatments provided by the centre.
Staying Ahead of Wellness Trends
While Oorja Wellness is deeply rooted in ancient Ayurvedic practices, the centre also stays abreast of modern wellness trends. Through continuous medical education workshops, participation in national and international summits, and keeping up with the latest research in medical and wellness journals, the team at Oorja ensures that they are always offering the most effective treatments available.
As the wellness industry continues to evolve, Oorja adapts by upgrading its equipment and incorporating new technologies, including AI, to better serve its clients. This balance between tradition and innovation allows the centre to remain at the cutting edge of holistic healthcare, offering treatments that are both timeless and modern.
Yoga Classes at oorja wellness centre
Dr. Sneha examining an International patient
The Importance of Environment in Healing
A key aspect of Oorja Wellness is its serene environment, which plays a crucial role in the healing process. The Margao branch, located in a tranquil, scenic area in the heart of the city, offers a peaceful retreat where clients can fully relax and focus on their healing journey. The treatment rooms at both the Margao and Panjim centres have been thoughtfully designed to create a calming, therapeutic atmosphere.
In addition to the peaceful ambiance, Oorja Wellness is staffed by highly qualified doctors and panchakarma technicians who provide exceptional care. Every aspect of the treatment process, from the in-house preparation of oils and medicines to the careful adherence to Ayurvedic procedures, is designed to ensure that clients leave feeling rejuvenated and restored.
Success Stories: Healing from the
Over the years, Oorja Wellness has helped countless clients transform their health. While there are numerous success stories, one particularly memorable moment for Dr. Sneha was when her young daughter recommended an Ayurvedic treatment to a friend at school. This incident not only demonstrated the effectiveness of the treatments but also underscored the importance of passing on this knowledge to future generations. For Dr. Sneha, this was a personal and professional milestone, symbolising the impact that Ayurveda can have on people's lives.
Looking Toward the Future
As Oorja Wellness continues to grow, Dr. Sneha and Dr. Pranav have ambitious plans for expansion. The centre aims to become a fullfledged integrated wellness facility and hospital, capable of treating an even larger population. With plans to open additional branches in both northern and southern Goa, the future of Oorja Wellness looks brighter than ever.
Oorja Wellness is not just a centre for healing —it's a place where tradition meets modernity, where clients can reconnect with their bodies and with nature, and where true, lasting wellness is within reach for everyone.
Panchakarma therapy
Ayurvedic medicine store
Embracing Holistic Wellness:
PCOS and Enhancing Fertility
The article discusses managing PCOS and enhancing fertility through balanced nutrition, mindful movement, stress management, and natural remedies, promoting overall hormonal balance and holistic health.
Article & Images by: Dr. Joline Fernandes
As a nutritionist, I’ve had the privilege of working with many women navigating the challenges of Polycystic Ovary Syndrome (PCOS). One of the most common concerns I hear from women is how PCOS affects their ability to conceive. While PCOS can complicate the journey toward motherhood, with a balanced, mindful approach rooted in holistic nutrition and lifestyle changes, many women have successfully improved their fertility. Let’s explore how you can work with your body to enhance your chances of conceiving.
PCOS is when the body struggles to maintain a natural hormonal balance. This often leads to irregular periods, elevated androgen (male hormone) levels, Hirsutism( facial hair) and insulin resistance—all of which can interfere with ovulation and fertility.
I view PCOS not just as a reproductive issue but as a reflection of systemic imbalance. The goal isn’t just to get pregnant but to restore harmony within the body, making conception a natural outcome of overall wellness.
Step 1: Heal Through Food and Nourishment
In holistic nutrition, food is seen as medicine. What you eat directly impacts your hormones, energy levels, and reproductive health. Here are some dietary guidelines tailored for Goan and Indian women dealing with PCOS:
Eat balanced meals
Insulin resistance is a core issue for many women with PCOS, and balancing blood sugar is crucial for managing the condition. Here’s how you can do it:
● Prioritise complex carbohydrates: Instead of refined grains like maida-based foods, opt for whole grains like local rice, jowar, bajra, and ragi. These slow-releasing carbs stabilise blood sugar and prevent insulin spikes.
● Protein with every meal: Whether it’s a handful of boiled chana, moong dal, or fresh seafood like mackerel or an egg ensure you’re getting adequate protein to regulate blood sugar
● Healthy fats for hormonal balance: Fats are essential for hormone production. Include sources like ghee, coconut oil, and omega-rich fish in your meals. Goan cuisine naturally includes these healthy fats—just be mindful of portion sizes.
Anti-inflammatory Foods
PCOS is linked to low-grade inflammation, which can further disrupt hormonal balance. Focus on foods that reduce inflammation:
● Local vegetables and fruits: Papaya, guava, and amaranth greens (tambdi bhaji) are packed with vitamins and antioxidants that fight inflammation.
● Spices: Turmeric, ginger, and cinnamon are traditional Indian spices with powerful antiinflammatory properties. Try adding them to your curries, milk, Sabji and poha.
Support Your Gut Health
A healthy gut is key to managing PCOS. An imbalanced gut microbiome can exacerbate insulin resistance and inflammation. Include these in your diet
● Fermented foods: Homemade curd, buttermilk (chaas), and pickles in moderation can help maintain healthy gut flora.
● Fibre-rich foods: Local vegetables like bhindi (okra), drumsticks, and leafy greens, along with pulses, can support digestive health and regular detoxification.
Step 2: Embrace Movement and Mind-Body Practices
Exercise is a cornerstone of PCOS management, but it’s important to choose activities that nourish, not deplete your body.
Gentle, Consistent Movement
Incorporate regular physical activity that you enjoy. Long walks or a brisk early morning stroll in your neighbourhood can improve insulin sensitivity. Strength training (even bodyweight exercises) helps to build lean muscle, further improving hormone balance.
Mindful Practices Like Yoga
Yoga is not only great for physical fitness but also for reducing stress—a major trigger for hormonal imbalances in PCOS. Poses like Baddha Konasana (Butterfly Pose) and Supta Baddha Konasana (Reclining Butterfly)
stimulate the reproductive organs and support relaxation. These poses stimulate blood flow to the pelvic area, aiding in reproductive health.
Step 3: Natural Supplements and Herbal Remedies
Sometimes, our modern diets don’t provide enough of the essential nutrients needed for hormone health. As a nutritionist, I recommend a few carefully chosen supplements and natural remedies that align with traditional Goan and Indian wellness practices.
Omega-3 Fatty Acids for Inflammation
Omega-3s, found in fish like mackerel and sardines (both staples of the Goan diet), are excellent for reducing inflammation and balancing hormones. If you’re vegetarian, consider adding flaxseeds and chia seeds to your diet.
Ayurvedic Herbs
Ayurvedic remedies have long been used to support fertility. Herbs like Shatavari and Ashwagandha are known to balance hormones and improve reproductive health. These can be taken under the guidance of a medical practitioner.
One of the beautiful aspects of holistic healing is syncing your lifestyle with nature’s rhythms. PCOS can disrupt your natural cycle, but tuning in to nature’s cycles can help restore balance.
Sleep and Stress Management
A regular sleep routine supports hormone production. Aim for 7-8 hours of sleep, ideally winding down with calming rituals like herbal teas or meditation. Stress is another major disruptor of hormonal health, so incorporate deep breathing exercises or mindfulness practices into your daily life.
Sunlight and Vitamin D
Many Indian women, despite abundant sunshine, are deficient in Vitamin D, which is essential for reproductive health. Try to get at least 20-30 minutes of sunlight exposure every day, especially in the early morning hours when the sun is gentle.
Conceiving with PCOS can sometimes require a combination of natural and medical
approaches. Working with a nutritionist can ensure you’re supporting your body naturally while also exploring fertility treatments if necessary.
Trust Your Body’s Wisdom
PCOS may make the journey to motherhood more challenging, but it’s important to remember that your body has the innate ability to heal and balance itself when given the right tools. By focusing on nourishing food, mindful movement, stress management, and targeted natural remedies, you can restore harmony to your hormones and support your fertility.
Be patient, trust your body, and remember that conception is part of a larger picture of holistic health. Healing is not just about achieving pregnancy but about feeling vibrant and connected to your body throughout the journey.
For more personalised advice on managing PCOS, fertility, and holistic wellness, visit Dr. Joline’s website or connect with her for expert consultations.
