Health & Wellness Goa - December Issue 2025

Health & Wellness

Volume 2

Issue 12

December 2025

G OA

COVER FEATURE

Deepa Naik Gaonkar Deepa Gaonkar is a self-made athlete and entrepreneur driven by discipline and resilience.

Dr Maithili Gajanan Panandikar

Goa’s only female retina surgeon delivering advanced, patient-focused retinal care.

Dr. Reshma Meghe Lift Face & Body Aesthetics, led by Dr Reshma Meghe, redefines beauty through holistic cosmetic care in Goa.

Smile Dental Clinic A seasoned orthodontist transforming smiles through expertise and compassionate care.

hotel Lua Nova If holidays are inspired by nature and your thirst for rustic solitude and inner peace, Lua Nova is the hotel your heart was yearning for.

Located at Goa's celebrated holiday capital at Baga, it overlooks a beautiful Canvas of village www.itsgoa.com itsgoa_ Itsgoa Goa, just 5 minutes walk from the Baga Beach.

This issue places strong emphasis on the role of good nutrition as a foundation for health. From supporting immunity, energy, and mental well-being to improving treatment outcomes and reducing the side effects of chronic conditions, nutrition emerges as a powerful, personalised tool for healing and long-term vitality.

Editorial Dear Readers,

As December unfolds in Goa, it brings with it a season of reflection, celebration, and renewal—making it the perfect time to focus on health, balance, and mindful living.

Our December cover honours Deepa Naik Gaonkar, an athlete and self-made entrepreneur whose journey of discipline and resilience proves that belief and perseverance can break barriers and redefine success.

This issue also highlights Dr. Maithili Gajanan Panandikar, Goa’s only female retina surgeon, whose advanced expertise and patient-focused care are preserving vision through timely diagnosis and precision-led treatment.

Lift Face & Body Aesthetics, led by Dr Reshma Meghe, blends advanced cosmetic expertise with compassion and holistic wellness to redefine beauty and confidence in Goa.

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

Looking ahead, our 2026 Nutrition Reset offers practical steps for lasting health through easy food swaps, pantry clean-ups, and sustainable routines—without restriction or deprivation.

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

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

Until next month, cheers!

Warm regards,

Jessyl Fernandez

Editor

With over 25 years of experience, Dr. Kuldeep D’Mello continues to transform smiles in Goa through compassionate, innovative orthodontic care that prioritises both health and confidence.

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Index 01 Deepa Naik Gaonkar

02 Dr Maithili Gajanan Panandikar

03 Dr. Reshma Meghe

04 Smile Dental Clinic

05 Good Nutrition Is the Foundation of a Healthy Life

06 Winter Wellness Retreats in Goa for Relaxation and Rejuvenation

07 Your 2026 Nutrition Starter Pack What to Buy, What to Throw, What to Replace

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 festivals Carnival 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.

Editorial Team Chief Editor

Jessyl Fernandez

Sales

Donald Fernandez

Content & Social Media

Saviola Dias

Renata Fernandes

Graphics & Layout

Latisha Govekar

For advertising queries:

+91 7887330620 / 9370502124

ItsGoa Media Group

Nordic Intent HQ - Floor 3, PDA

Colony, Porvorim, Goa 403521

Email: mail@itsgoa.com

Website: itsgoa.com

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cover feature

Deepa Naik Gaonkar Deepa Naik Gaonkar, an athlete and self-made entrepreneur, has transformed her journey through discipline, resilience, and unwavering self-belief—rising from humble beginnings to become an inspiring, stereotype-breaking champion.

Article by: Team ItsGoa

Images by: Deepa Naik Gaonkar

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Deepa Naik Gaonkar is a fitness coach,

Her competition prep coach designs her diet

Natural Bikini Athlete, runway model

and training plan specifically for the bikini

champion, and self-made entrepreneur who

division, focusing on symmetry, conditioning,

built her journey from discipline, resilience,

and stage presentation. Working in a gym

and unwavering self-belief. Today, she runs

keeps her physically active throughout the

her own tiffin service business while training

day, and she still completes 15–20 minutes of

as a competitive athlete, an achievement she

cardio in addition to hitting 15,000 steps daily.

shaped without privilege, constant support, or

Recovery remains a challenge, with only 4–5

shortcuts. Her story is a reminder that destiny

hours of sleep on most days, but her body has

can be rewritten with the right mindset,

learned to adapt. She makes up for it on

consistency, and the courage to rise above

weekends when she can finally rest for a full

one’s circumstances.

seven hours.

A Journey Born From Pure Self-Inspiration

Challenges That Built a Champion

Deepa’s biggest inspiration has always been

Bodybuilding has pushed Deepa mentally,

herself, the desire to become stronger than

physically, and financially. Funding her journey

the challenges life placed before her. She

has been one of her biggest hurdles, yet she

didn’t come from a background of advantages;

believes that God always opens doors when

instead, she rose from emotional

hard work and the right mindset align. Her

vulnerabilities to become a woman who

faith in effort and perseverance has guided

stands firm, grounded, and incredibly

her through every challenge.

disciplined. She continues to build her life on her own terms, proving that determination can outshine every obstacle.

In 2024, she competed in two major events:

ICN (Natural Bodybuilding Show) – winning Silver in the Bikini Category and

As a woman in bodybuilding, she has faced

the Runway Model Championship

stereotypes, judgment, and unequal respect

Sheru Classic Amateur Olympia 2024 –

compared to her male counterparts. In many

competing in the Bikini Division alongside

communities, female bodybuilding is still

top international athletes

misunderstood. But Deepa refuses to let societal opinions limit her. She believes

Standing on a global platform became one of

change is slow, but progress only happens

her proudest moments.

when women refuse to step back.

To stay balanced, Deepa practices meditation, Training, Nutrition & the Relentless Athlete

channeling her thoughts into clarity and

Lifestyle

strength instead of stress. This helps her stay mentally resilient while pushing her physical

Deepa’s lifestyle is built on commitment. She

limits.

juggles multiple responsibilities, which makes discipline non-negotiable. She trains early in

Mindset: Her Strongest Muscle

the morning and fits cardio into her schedule whenever possible to complete her daily step

Deepa does not rely on motivation. Her

goals.

struggles drive her, her goals guide her, and her vision keeps her focused. She sees herself

Carrying her tiffins everywhere, even to work,

as a “horse of a long race,” committed to the

is a routine she never compromises, because

bigger picture instead of distractions. People's

nutrition forms the foundation of her progress

opinions no longer shake her; she has learned

as a natural athlete.

to stand firm in her inner beliefs.

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Deepa won silver at the ICN Goa Show

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Goals That Reach Beyond the Stage

gain global recognition, and explore fitnessfashion categories that blend strength with

Deepa aims to represent India on international

elegance.

platforms and compete among the world’s best bikini athletes. Over the next five years,

She is proud to see women rising in the sport

she hopes to enter higher-level competitions,

and encourages more women to embrace strength training. She believes the misconception that women shouldn't lift weights must end, lifting, she says, creates a toned, tight, and stronger physique.

Beyond Bodybuilding: Passions, Curiosity & Life Choices

Deepa wasn’t always athletic. She joined the gym initially to lose weight and improve overall fitness. If bodybuilding hadn’t existed, she would have pursued boxing to challenge her mind and body in new ways.

Before entering the bodybuilding space, she even explored Olympic weightlifting, learning movements like the snatch and clean & jerk, which taught her precision and power despite the risks involved.

Her sweet tooth rarely gets the better of her, but when it does, chocolate pastries are her favorite indulgence. She often satisfies cravings by experimenting with different protein supplement flavors.

A Woman Rewriting Her Own Narrative

Deepa Naik Gaonkar’s journey is not just about fitness, it’s about transformation. She stands as a symbol of what discipline, perseverance, and unwavering self-belief can create.

From emotional lows to global stages, from financial challenges to championship titles, Deepa proves that you can build the life you envision, even when you start with nothing but determination.

She continues to grow, inspire, and break Natural Bodybuilding Show (ICN) – Goa Supershow 2024

stereotypes, embodying the true essence of an Athletic Aesthetic Diva.

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Vitreoretinal Surgeon

Dr Maithili Gajanan Panandikar

Dr Maithili Gajanan Panandikar, Goa’s only female retina surgeon, offers advanced retinal care and surgery, combining cutting-edge technology, clinical expertise, and patient-focused treatment to preserve vision through early diagnosis and timely intervention.

Article by: Team ItsGoa

Images by: Dr Maithili Gajanan Panandikar

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Witnessing the life-altering effects of retinal disease and the dramatic improvements made possible through timely intervention inspired her to pursue super-specialisation in this demanding field. Retinal disease Management, which is driven on cutting-edge technology, precision surgery, and constant innovation, aligned with her desire to make a tangible difference in patients’ lives.

Understanding the Retina and Its Care

The retina is a delicate extension of the brain’s neural tissue, responsible for converting light into visual signals. Damage to this structure can threaten vision silently and rapidly. As a retina surgeon, Dr Panandikar diagnoses and treats conditions such as retinal tears, detachments, internal eye bleeding, and macular disorders using lasers, injections, and advanced microsurgery. Her role is both diagnosis and restoration, aimed at safeguarding vision before irreversible damage occurs.

Dr Maithili Gajanan Panandikar

Conditions Commonly Treated

In her daily practice, Dr Panandikar frequently Based in Margao, Dr Maithili Gajanan

manages diabetic retinopathy, age-related

Panandikar is the only female retina surgeon

macular degeneration, retinal tears and

in Goa, known for her specialised work in

detachments, macular holes, epiretinal

vitreoretinal diseases and ocular cancers. Her

membranes, vitreous hemorrhage, retinal vein

practice spans comprehensive eye care,

occlusions, and uveitis. Many of these

including cataract, glaucoma, uveitis, diabetic

conditions progress without pain or early

eye disease, retinal detachments, and complex

warning signs, underscoring the importance of

retinal surgeries. With advanced training from

regular eye examination.

some of India’s most respected institutions, she brings together clinical expertise, surgical

The Importance of Early Detection

precision, and a patient-focused approach to preserving sight.

Retinal diseases are often silent in their early stages. By the time vision loss becomes

A Calling Shaped by Training and Impact

noticeable, damage may already be advanced.

Dr Panandikar emphasises that early diagnosis

Dr Panandikar’s decision to specialise in the

allows for simpler treatments and better

field of retinal surgery after her post

outcomes, often preventing permanent

graduation was shaped during her training at

blindness. Regular screening plays a critical

KEM Hospital, Mumbai, and the LV Prasad Eye

role, especially for individuals with diabetes,

Institute, where she worked closely with

high myopia, or a family history of eye

leading retina specialists.

disease.

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Retina Surgery In Action

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Diagnosis Backed by Technology

The vitreous gel is removed, the retina repaired, and laser or cryotherapy applied

Each consultation begins with a detailed

when required. In certain cases, silicone oil or

medical history and a thorough eye

gas is placed to stabilise the retina. These

examination, including vision assessment, eye

micro-incision techniques have significantly

pressure measurement, and evaluation of the

improved recovery times and surgical

cornea, lens, and retina. Advanced imaging

outcomes.

technology for retinal assessment are available in her armamentarium such as optical

Advancements Transforming Retina Care

coherence tomography, visual field testing and visual evoked potential help reveal

Modern retina treatment has been

microscopic changes and evaluate the disease

revolutionised by high-resolution imaging,

status of the eye. These technologies allow for

micro-incision vitrectomy systems, long-acting

precise diagnosis and targeted treatment.

anti-VEGF medications, and widefield visualisation tools. These advancements have

Inside Retina Surgery

enhanced diagnostic accuracy, reduced surgical trauma, and improved long-term

Most retina surgeries are performed under

visual outcomes for patients with complex

local anesthesia. Using high-powered

retinal conditions.

operating microscopes and specialised instruments, three tiny incisions are made to access the eye.

Cases That Leave a Lasting Impression

Among many memorable cases, one that stands out involved a young doctor with uncontrolled diabetes who suddenly lost vision in both eyes due to vein occlusions.

With timely treatment, his vision was fully restored, allowing him to return to work.

Another powerful case involved a young accident survivor whose eye injuries went unnoticed during prolonged hospitalisation.

After multiple retinal surgeries, he regained functional vision and returned to college.

These recoveries reinforce the profound impact of specialised eye care and timely treatment.

Diabetes and the Growing Burden on Vision

Goa has one of the highest diabetes prevalence rates in India, which has led to a sharp rise in diabetic eye disease. Dr Panandikar notes that poor lifestyle habits and delayed testing often result in advanced retinal damage. Early screening and strict Dr Maithili performing Retinal Green Laser using LIO technique

metabolic control can prevent vision loss, a message she consistently reinforces through patient education.

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Dispelling Common Myths

Many people believe eye check-ups are only necessary when vision problems arise or that good eyesight equals healthy eyes. Dr Panandikar stresses that retinal disease can exist without symptoms and that vision loss is not an inevitable part of aging.

She also clarifies that while excessive screen use causes eye strain, it does not directly damage the retina, though it may mask underlying issues.

Protecting Vision for the Long Term

Preventive care remains central to her approach. She advises maintaining healthy blood sugar, blood pressure, and cholesterol levels, wearing UV-protective eyewear, eating a nutrient-rich diet, avoiding smoking and excessive alcohol, understanding family risk factors, and attending annual eye examinations even in the absence of symptoms.

When to Schedule Eye Examinations

Eye care should begin early in life, with initial screening in infancy 1-4 years of age, followed by regular assessments through childhood.

Adults should undergo eye examinations every one to two years, while individuals with diabetes or high-risk factors require annual or more frequent reviews. Sudden flashes, floaters, or vision changes demand immediate

Advanced precision microsurgery

medical attention.

Guidance for Future Ophthalmologists

A Final Message on Vision Care

For young doctors considering ophthalmology,

Dr Maithili Gajanan Panandikar believes that

Dr Panandikar emphasises the importance of

vision is irreplaceable and that most retinal

curiosity, patience, and precision.

diseases can be managed effectively when detected early.

With rapid technological advancements and the delicate nature of eye structures, strong

Regular eye care, awareness of warning signs,

mentorship and continuous learning are

and timely intervention are key to preserving

essential to building a successful career in this

sight. Protecting one’s vision, she says, is not a

field.

one-time effort but a lifelong commitment.

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holistic wellness

Dr. Reshma Meghe Lift Face & Body Aesthetics in Goa, led by Dr. Reshma Meghe MBBS - MS Cosmetic Surgeon, combines innovation, compassion, and holistic wellness, redefining beauty and well-being.

Article by: Team ItsGoa

Images by: Lift Face & Body Aesthetics

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awaits, tailored to address the unique needs and desires of each individual. From laser hair reduction to IV vitamin infusions, medicalgrade facials, tattoo and scar removal treatments, every service is meticulously curated to deliver unparalleled results. Expert cosmetic surgeries, including rhinoplasty, abdominoplasty, breast augmentation, and facelifts, further showcase the

expertise

available at Lift.

Navigating the Path of Compassionate Care: Patient Care Philosophy

Central to Dr. Reshma Meghe's practice is a patient care philosophy revolves around providing personalized and compassionate care grounded in empathy, respect, and individualised attention. Each patient is welcomed into a nurturing environment, where their concerns are heard, valued, and understood. Through comprehensive consultations and open communication, Dr. Meghe and her team collaborate with patients to develop tailored treatment plans that prioritise both aesthetic goals and overall wellDr. Reshma using microneedling

being.

technique for skin rejuvenation Pioneering Progress: Innovations in Care

Beauty and Wellness Oasis: Lift Face and Body Aesthetics in Goa

In Goa, several wellness trends have gained popularity in recent years.

Nestled amidst the serene landscape of Dona

One notable trend in Goa is the growing

Paula, Goa, lies Goa's premier cosmetic villa,

interest in holistic wellness practices, such as

where tranquility and cutting-edge technology

yoga, meditation, and Ayurveda. As these

harmoniously come together. Located in the

ancient traditions continue to gain recognition

heart of Vainguinim valley, Lift Face and Body

for their profound health benefits, the practice

Aesthetics, founded and led by Dr. Reshma

at Lift Face and Body Aesthetics recognises

Meghe, is committed to provide utmost

the importance of integrating holistic

personalized and compassionate patient care,

approaches into their offerings, providing

coupled with a dedication to innovation and

complementary services such as IV vitamin

community engagement, Lift Face and Body

infusions and medical-grade facials, which

Aesthetics redefines the landscapes of health,

align with the holistic wellness ethos of

wellness and aesthetics in Goa.

internal balance and external rejuvenation.

Elevating Aesthetics: Specialties & Services

Illuminating Success: Inspiring Stories from Lift Face and Body Aesthetics

At Lift Face and Body Aesthetics, a comprehensive array of aesthetic treatments

Every patient who walks through the doors of

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Lift Face & Body Aesthetics at a quaint place in vainguinim valley

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Lift Face and Body Aesthetics embodies a

Embracing Evolution: The Future of Health

success story with a unique journey of

and Wellness in Goa

transformation. From scar revision treatments to life-changing cosmetic surgeries, each

As Goa evolves, so too does the landscape of

success story gives immense pride to Dr.

health and wellness. Dr. Reshma Meghe

Reshma Meghe and her team. One such

envisions a future where holistic approaches

remarkable tale follows the journey of a model

and cutting-edge technologies converge to

and actress who, after a devastating accident,

redefine the boundaries of beauty and well-

disfigured her face completely, largely

being. Various advancements in non-invasive

affecting her career. Her scar was treated with

cosmetic procedures and regenerative

scar revision treatments with different

medicine offer promising ways to enhance

modalities which finally restored her

beauty and promote overall well-being while

confidence and reignited her dreams.

minimising risks for patients.

Harmonising with the Heartbeat of Goa:

Guiding Light: Wellness Advice for the Soul

Impact of Location

To the residents and visitors of Goa, Dr. Lift Face and Body Aesthetics integrates with

Reshma Meghe offers a beacon of guidance

the vibrant pulse of the community, amidst

on the path to wellness:

the sun-kissed shores and gentle sea breeze,

Incorporate regular physical activity like

patients embark on a holistic journey of

walking, yoga, or swimming to boost mood

wellness and rejuvenation. While the coastal

and energy.

climate presents its challenges, it widely

Eat a balanced diet with plenty of fruits,

underscores the importance of skincare and

veggies, whole grains, and lean proteins.

sun protection in maintaining optimal health

Always protect your skin with sunscreen.

and vitality in Goa.

Manage stress with mindfulness or meditation.

Cultivate meaningful relationships for emotional support.

And lastly, listen to your body and prioritise self-care, including rest and seeking medical attention when needed.

Unlocking the Gates of Transformation: Conclusion

As the sun sets over the tranquil shores of Dona Paula, patients embark on a journey of self-discovery and transformation, guided by the skilled hands and compassionate hearts of Dr. Reshma Meghe and her team, each individual finds solace, restoration, and empowerment. Dr. Reshma firmly believes that “All beauty seen externally, must first come from within” and wants to personally help people overcome external blemishes to Transforming beauty with the latest

showcase their inner self confidently.

cosmetic surgery and aesthetic treatments

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Dr Reshma using Q-Switched laser technology for pigmented lesions

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dentist

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

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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 Introducing your smile specialist, Dr. Kuldeep D'Mello

gained extensive experience in diagnosing and treating misalignments, bite issues, and complex orthodontic cases.

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.

Performing precision dental treatment for a patient

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Introducing the dedicated team committed to crafting your perfect smile

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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

Happy smiles with a patient

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, Dr. Kuldeep D'Mello providing expert care at his state-of-the-art clinic

and techniques, ensuring he offers the best to his patients.

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Conducting an advanced intra-oral scan for accurate diagnostics

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Patient Involvement: Empowering Through

modern approach promotes faster healing

Information

with minimal discomfort and post-treatment pain.

Keeping patients informed and involved in their treatment plans is paramount for Dr.

In complex cases, Dr. D'Mello recommends

D'Mello. He believes that an informed patient

3D CBCT scans, providing a comprehensive

contributes to successful treatment outcomes.

view of dental and facial structures. By

Before initiating any treatment, he dedicates

integrating these cutting-edge technologies,

time to explain diagnoses, treatment options,

he ensures that his patients receive the most

and expected outcomes in detail.

advanced treatments available in modern dentistry.

To enhance understanding, he utilises visual aids like X-rays and digital imaging,

The Rewarding Nature of Dentistry:

showcasing the conditions inside their

Transforming Lives

mouths. A step-by-step treatment plan, inclusive of timelines and costs, empowers

Witnessing the transformative power of a

patients and ensures transparency.

healthy and beautiful smile is the most

Throughout the treatment process, he keeps

rewarding aspect of Dr. D'Mello's career.

patients updated on progress and encourages

Every day, he observes how dental care

them to ask questions, fostering an

transcends treating teeth—it impacts self-

environment of open communication.

confidence, emotional well-being, and overall quality of life.

Moreover, even after treatment, he maintains connections with his patients, ensuring they

One of the most fulfilling moments in his

understand aftercare instructions and

career involved a young woman who sought a

scheduling follow-up appointments to monitor

smile makeover. Though professionally

their progress. For long-term treatments, like

successful, she was self-conscious about her

braces or aligners, regular check-ins help

misaligned and discoloured teeth. Her desire

address concerns and track success.

for a vibrant smile matched her personality led to a comprehensive treatment plan, including

Embracing Technology: Innovation in

orthodontics, teeth whitening, and cosmetic

Practice

bonding.

Dr. D'Mello believes that incorporating new

Throughout her treatment, Dr. D'Mello

technologies is crucial for delivering better

witnessed her emotional transformation

and more precise treatments. Instead of

alongside the physical changes. By the end,

traditional moulds, his practice utilises digital

she radiated confidence, expressing how her

intra-oral scanners, resulting in highly accurate

new smile allowed her to take on leadership

impressions of teeth. This advancement not

roles at work and engage more in her personal

only enhances precision but also improves

life. Such experiences reaffirm Dr. D'Mello's

patient comfort, eliminating the discomfort of

commitment to his profession, reminding him

traditional moulds.

that dentistry is about restoring confidence and self-worth.

In addition, he has introduced his own aligners under the name ‘Mellow Align’. These clear

Overcoming Challenges: Resilience in

aligners offer a discreet and comfortable

Practice

alternative to traditional braces. For cosmetic

procedures, such as gum contouring and teeth

Overcoming challenges has been key to Dr.

whitening, he employs laser dentistry. This

D'Mello's growth as a dentist. Staying updated

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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, Sharing smiles with a delighted patient

enhancing patient experiences, and embracing innovation has made a lasting impact on the

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,

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.

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 health care's future.

Dr. D'Mello thriving in his element, delivering exceptional care

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Good Nutrition Is the Foundation of a Healthy Life Good nutrition supports energy, immunity, growth, and mental health while reducing chronic disease side effects, improving treatment outcomes, and enhancing overall well-being through a holistic, personalized approach to healing.

Article by: Rajlaxmi Bandodkar

Images by: Freepik

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Good nutrition is essential for maintaining a

Improves Mental Health and Well-Being

healthy and active life. In today’s fast-paced world, where processed foods and unhealthy

Nutrition not only affects physical health but

eating habits are common due to social

also mental and emotional well-being. Certain

influences, understanding the importance of

nutrients support brain function and help

proper nutrition has become more important

regulate mood. A healthy diet can reduce

than ever. The food we eat provides the body

stress, improve concentration, and lower the

with the energy and nutrients it needs to

risk of depression and anxiety. When the body

grow, function, and protect itself from disease.

is well-nourished, the mind functions better

Without good nutrition, even the best medical

too.

care cannot ensure long-term health.

Builds Healthy Habits for Life

Provides Energy and Supports Daily Activities

Good nutrition encourages healthy lifestyle habits. People who eat well are more likely to

The human body needs energy to perform

engage in physical activity, get better sleep,

everyday tasks such as walking, working,

and make positive health choices. These

studying, and exercising. Nutrients serve as

habits, when developed early, continue

fuel for the body. A balanced diet ensures a

throughout life and contribute to overall well-

steady supply of energy, helping individuals

being.

stay active and productive throughout the day. Poor nutrition, on the other hand, often

How Good Nutrition Helps Reduce Side

leads to fatigue, weakness, and reduced

Effects in Chronic Diseases

performance.

Chronic diseases such as diabetes, heart Strengthens the Immune System

disease, arthritis, asthma, hypertension, and kidney disorders often require long-term or

Good nutrition plays a vital role in building

lifelong medication.

and maintaining a strong immune system.

Vitamins and minerals such as vitamin C,

While these medicines are essential for

vitamin D, zinc, and iron help the body fight

controlling disease symptoms and preventing

infections and recover from illness. People

complications, they may also cause side

who eat a nutritious diet are less likely to fall

effects when used over long periods. Good

sick and recover faster. In contrast, poor

nutrition plays a supportive role in minimizing

dietary habits can weaken immunity and

these side effects and improving overall

increase the risk of frequent illnesses.

treatment outcomes.

Supports Growth and Development

1. Supports Liver and Kidney Function

Proper nutrition is especially important during

Most medicines are processed by the liver and

childhood, adolescence, pregnancy, and old

eliminated through the kidneys. Poor nutrition

age. During these stages, the body requires

can put extra strain on these organs,

specific nutrients to support growth, brain

increasing the risk of toxicity and adverse

development, and tissue repair. Adequate

effects. A balanced diet rich in antioxidants,

intake of proteins, calcium, vitamins, and other

vitamins, and adequate protein helps maintain

essential nutrients helps ensure healthy

liver and kidney health. Nutrients such as

physical and mental development and

vitamin C, vitamin E, and plant-based

prevents growth-related problems.

antioxidants assist the body in detoxifying and safely metabolizing medications.

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Reduces Gastrointestinal Side Effects: Many

allowing better disease control with fewer

chronic disease medications can cause

complications. This reduces dependence on

nausea, constipation, diarrhea, stomach

higher doses and lowers the risk of side

irritation, or loss of appetite. Following a

effects.

proper diet under expert guidance—especially one rich in fiber, fluids, and easily digestible

At Arogya Vihara, we take a holistic approach

foods—helps protect the digestive system.

by understanding the root cause of disease

Foods rich in fiber support bowel regularity,

and supporting management through

while pro-biotics from fermented foods help

personalized nutrition plans. We guide

maintain a healthy gut, reducing discomfort

patients in choosing foods to reduce disease-

caused by long-term medication use.

related discomfort and minimize treatment side effects, improving overall quality of life.

Prevents Nutrient Depletion Caused by

We devise strategies to manage illness by

Medicines: Some medications interfere with

using food as part of healing—choosing the

the absorption or utilization of essential

right nutrients to support the body,

nutrients. Certain drugs may reduce levels of

strengthen recovery, and feel better every

vitamins, minerals, or electrolytes in the body.

day.

A nutrient-rich diet helps replenish these losses and prevents deficiencies that could

Arogya Vihara

worsen fatigue, weakness, or immune suppression. Maintaining adequate vitamin

Essence of Pure Nutrition

and mineral intake helps the body tolerate

By: Rajlaxmi Bandodkar

medications better.

Clinic Addresses

Helps Control Inflammation and Oxidative Stress: Chronic diseases often involve ongoing

Shop No. 1, Mahalaxmi Residency, Tisk,

inflammation, and some medications may

Ponda

increase oxidative stress in the body. Diets

Shop No. 3, Lucy Apartments, Aquem,

rich in fruits, vegetables, whole grains, healthy

Margao, Goa

fats, and plant-based compounds help reduce inflammation and protect cells from damage.

Tel: +91 9404312057

This nutritional support can lower the severity of medication-related side effects such as muscle pain, joint discomfort, and tissue damage.

Maintains Healthy Body Weight and Metabolism: Certain medications used for chronic conditions can cause weight gain, fluid retention, or blood sugar changes. Good nutrition helps regulate metabolism and maintain healthy body weight, reducing complications. Balanced meals stabilize blood sugar, making treatment more effective.

Improves Overall Treatment Effectiveness: When the body is well-nourished, medications work more efficiently. Good nutrition enhances drug absorption and utilization,

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

Article by: Renata Fernandes

Images by: Freepik

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As winter’s cool embrace settles over Goa, the

The Art Resort (Assagao, North Goa)

state becomes an ideal destination for those seeking peace, rejuvenation, and a break from

A unique wellness destination set in the

the fast-paced world.

tranquil village of Assagao, The Art Resort offers a fusion of art, healing, and

Goa, with its serene beaches, lush green

mindfulness.

landscapes, and tranquil ambiance, offers a perfect setting for wellness retreats.

This retreat is perfect for those looking to explore their creative side while indulging in

These retreats combine nature, mindfulness,

relaxation therapies like massage,

and rejuvenating therapies to help you relax

acupuncture, and Ayurveda.

and recharge. Whether you’re looking for a detoxifying spa experience, yoga, or holistic

Why Visit: Apart from yoga and

healing, Goa has a variety of wellness retreats

meditation, guests can enjoy art

that cater to your needs.

workshops, holistic therapies, and sound healing sessions, creating a full-body and

Here’s a guide to some of the best winter

mind experience.

wellness retreats in Goa for a relaxing and rejuvenating experience:

Special Features: The retreat offers a balanced approach to wellness, blending

SwaSwara (Galgibaga Beach, South Goa)

art and creativity with wellness practices like aromatherapy and sound therapy.

Nestled in the beautiful and serene location of Galgibaga Beach, SwaSwara is a holistic

Best Time to Visit: Winter, as the outdoor

wellness retreat offering a transformative

spaces and gardens make it ideal for the

experience.

art and wellness activities.

Surrounded by nature, this retreat focuses on

Purple Valley Yoga Retreat (Assagao, North

yoga, meditation, and Ayurveda to help you

Goa)

achieve harmony and inner peace.

Renowned for its focus on Ashtanga yoga, Why Visit: SwaSwara offers personalized

Purple Valley Yoga Retreat is one of the most

wellness programs, including yoga therapy,

popular yoga retreats in Goa. It attracts yoga

detox diets, Ayurvedic treatments, and

enthusiasts from around the world who seek

more. It’s perfect for those looking to

to deepen their practice in a peaceful, nature-

disconnect from the world and reconnect

filled environment.

with themselves.

Why Visit: Purple Valley is known for its Special Features: Their wellness programs

highly skilled teachers, nourishing meals,

are tailored to the individual’s needs, with

and breathtaking surroundings. The retreat

holistic activities such as cooking classes,

focuses on providing a transformative yoga

Ayurvedic consultations, and organic

experience with a strong emphasis on

gardening.

alignment, breathwork, and meditation.

Best Time to Visit: Winter months are

Special Features: The retreat includes

ideal as the weather is cooler, making

guided yoga sessions, pranayama classes,

outdoor yoga sessions and walks amidst

and deep relaxation techniques, all in a

nature particularly refreshing.

tranquil setting.

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Best Time to Visit: The cooler winter months

Best Time to Visit: The cooler winter

make outdoor yoga and meditation in the lush

months are ideal for receiving healing

surroundings more enjoyable.

massages.

SomaVeda Thai Yoga Retreat (Morjim, North

And engaging in outdoor yoga, enhancing

Goa)

the retreat experience.

For a more unconventional and therapeutic

Conclusion

wellness retreat. SomaVeda Thai Yoga Retreat offers a blend of traditional Thai healing

Goa’s winter wellness retreats provide a

practices and Ayurvedic treatments.

perfect opportunity to rejuvenate. Whether you’re looking to unwind with luxurious spa

Situated in the peaceful area of Morjim, this

treatments, deepen your yoga practice, or

retreat focuses on healing therapies. The

explore Ayurvedic therapies. The state’s

therapies that blend yoga, Thai massage, and

serene atmosphere, combined with the winter

natural therapies.

chill.

Why Visit: SomaVeda offers unique

Enhances the overall wellness experience,

therapeutic techniques that include Thai

making it an ideal destination for those

massage, Thai yoga, and Ayurveda,

seeking relaxation, healing, and self-care.

providing a deep, holistic healing

Whether you choose a luxurious retreat or a

experience for your mind and body.

quiet sanctuary.

Special Features: The retreat specializes in

Goa offers an array of options that cater to all

rejuvenating massages and traditional

wellness needs. By ensuring your winter

therapies aimed at promoting wellness and

retreat leaves you feeling restored and

healing energy.

revitalized

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Your 2026 Nutrition Starter Pack What to Buy, What to Throw, What to Replace

A practical 2026 nutrition reset focusing on pantry clean-up, simple food swaps, easy habits, and sustainable routines to improve hormones, digestion, energy, and long-term health—without dieting or deprivation.

Article by: Dr. Joline Fernandes

Images by: Freepik

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Refined oils- Ghee + cold-pressed coconut

If you’re stepping into 2026 with the intention to feel lighter, stronger, and more in control of

or groundnut oil

your health, start with the place where most

Packaged snacks-Roasted chana, peanuts,

nutrition wins (or losses) begin: your kitchen.

mixed seeds

A pantry clean-out is not about perfection. It’s

These swaps alone improve bloating, cravings,

about creating an environment that makes

PMS symptoms, hair fall, and sugar control for

healthy choices automatic and easy. I’ve spent

many of my clients — often within 30 days.

years working with women battling PCOS,

thyroid issues, insulin resistance, postpartum

What to BUY (your all-year staples)

weight, bloating, energy crashes, and stubborn fat — and the simplest truth is this:

Protein Staples

You can’t change your health if your kitchen is

Eggs

still stuck in your old life.

Fish

Paneer

So here’s your 2026 Nutrition Starter Pack,

Lentils & beans

exactly what to buy, what to throw, and what

to replace, to set yourself up for your

Grains

healthiest year yet.

Udke rice

What to THROW (or stop buying)

Poha

Dalia

These items quietly increase inflammation,

Whole wheat flour

cravings, bloating, and fatigue:

Good Fats

Refined seed oils: sunflower, soy bean, canola

Ghee

Flavoured biscuits, toast, rusk, cakes,

Coconut oil

bakery snacks

Mixed seeds (pumpkin, sunflower, flax,

Sugary breakfast cereals & granola

sesame)

Flavoured yogurt

Nuts (almonds, cashew, peanut, brazil nut)

Instant noodles & ready mixes

Processed meats

Gut-Friendly Additions

Sugar-filled energy bars

These foods don’t just add calories — they

Buttermilk

disturb hormones, gut health, and hunger

Ginger

regulation.

Lime

Banana/ Papaya/guava/pomegranate

What to REPLACE (simple swaps that work)

Easy 2026 Kickstart Recipes

Old Item - Replace With

Dalia Upma (10 minutes)

Toast/biscuits- Handful of peanuts or

1 cup dalia

makhana

Veggies of choice

Flavoured yogurt- Plain curd + fruit +

Ghee + mustard + jeera

seeds

Sauté spices in ghee, add dalia and veggies,

Breakfast cereals- Dalia, poha, millets, eggs

cook with water.

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Why it works: Balanced carbs + fiber + good

2. Have a Real Breakfast (Not Biscuits, Toast,

fat = stable energy all morning.

or Cereal)

2. Egg Burji Wrap

A good December habit:

1 egg

1–2 chapatis

150 g papaya/guava/pomegranate

1 whole egg burji with tomatoes, onion

And a real breakfast like dalia, poha, or chapati

½ tsp ghee

with egg burji

Why it works: High protein, easy, satisfying,

This prevents sugar crashes and evening

and family-friendly.

cravings, the biggest reason people gain

weight during the holidays.

3. Power Seed Mix

3. Walk 8–10 Minutes After Meals

1 tbsp roasted mixed seeds

Keep in a jar and use daily mid-morning.

This one habit alone improves digestion,

Why it works: Controls cravings, improves

controls sugar spikes, reduces bloating, and

hair, boosts digestion.

increases energy.

Perfect for holiday dinners and weddings.

7 Simple Habits to Take You Into 2026

Feeling Light & Energised

4. Swap Holiday Snacking for Protein & Good Fats

December is usually the month where health goes off-track — late nights, heavy meals,

Instead of: biscuits, chips, farsan, rusks, toast

endless sweets, and a promise that “I’ll start

Choose roasted peanuts, makhana, boiled

again in January.”

alsande, roasted mixed seeds

Your skin, hair, gut, and hormones will thank

But the truth is this:

you.

You don’t need to wait for January to start

5. Limit Tea/Coffee to Twice a Day

feeling better.

You can reset right now — gently, realistically,

December = late nights + extra caffeine =

without dieting or depriving yourself.

worse cravings + worse sleep.

Stay at 2 cups max, with ½ tsp sugar if

Here are 7 simple December habits that will

needed.

help you enter 2026 feeling light, calm, and

Your energy becomes more stable within a

energised instead of bloated and guilty.

week.

1. Start Your Mornings With Water, Not

6. Add a Vitamin-Rich Lunch (Even if You’re

Caffeine

Eating Out More)

Before tea or coffee, drink 300–400 ml plain

Your December plate should still include:

room-temperature water.

1 cup rice

This resets your gut, reduces bloating, and

½ cup sabji

naturally regulates appetite.

2–3 tbsp dal/curry

Add 5 almonds + 1 Brazil nut + 2 anjeer —

2 pieces fish

small habits that create big hormonal shifts

Fresh cucumber & tomato

This keeps your minerals and fibre intact even if the rest of your day is indulgent.

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7. The “7:30pm Rule”

Fix your gut, balance hormones, lose fat sustainably, improve sleep & energy and enjoy

Finish dinner by 7:30–8:00pm.

food, not fear it. This is more than a plan — it’s

You can eat 1–2 chapatis with sabji, beans

the beginning of your lifestyle.

curry, or egg.

This one shift improves sleep, digestion,

Ready to begin your 2026 health journey?

bloating, and fat loss — and prepares your

body for 2026.

If you're looking for personalised guidance,

structured habits, and a sustainable nutrition

Why the New year Reset Works

plan that fits your real life, I’m here to help.

It’s not a diet.

Get in Touch

It’s not punishment.

It’s not a dramatic lifestyle change.

Instagram: @sensible_eating

It’s simply giving your body a break while still

Website: www.drjoline.com

enjoying the holiday season.

WhatsApp: +91 9764240528

Most of my clients — whether dealing with

Let’s rebuild your health — one simple habit at

PCOS, thyroid, postpartum weight, insulin

a time.

resistance, bloating, hair fall, or PMS — notice immediate benefits when they follow this December Reset:

Better digestion, Less acidity, More energy, Fewer cravings, Better sleep, Reduced bloating, Gentle, natural fat loss. This is how you start the year already feeling 20% better.

My Mission & How I Help Women Transform Their Health

My mission is simple:

To help women heal with food, without extreme diets, without giving up Indian meals, and without feeling punished by nutrition.

Whether it’s PCOS, thyroid imbalance, insulin resistance, bloating, fat loss, or postpartum recovery, you don’t need complicated rules.

You need consistency, structure, and a coach who understands your life.

That is why I created my 100-Day Nutrition Program — a step-by-step, personalised system with 14 consultations designed to help you:

Dr. Joline Fernandes

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