Transforming Goan football through data-driven coaching, scientific recovery, and a vision for elite performance.
dr. Anushree Khanvte
Empowering Goa’s health with innovative treatments, community care, and aesthetic-focused, early medical interventions.
dr. Vikram Dukle
Revolutionizing women's health through Cosmetic Gynecology and 3D Laparoscopy, promoting confidence and holistic wellness.
Dr. Manjita Chari
Advancing dermatology in Goa with personalized treatments, community outreach, and commitment to skin health.
Welcome to the July edition of Health & Wellness Goa—a space where we celebrate meaningful change-makers and amplify stories at the intersection of medicine, wellness, and human connection across our beautiful state.
Our cover story this month dives into Goan football, where science meets sport. Manish Malik, Head Strength & Conditioning Coach at Sporting Clube de Goa, is elevating athletic excellence through data-driven recovery, performance analytics, and a bold vision to establish a high-performance center for elite athletes in Goa.
We’re proud to spotlight Resilience Clinic, co-founded by Dr. Anushree Khanvte, for its patient-focused care and early aesthetic intervention. The clinic blends innovation with community engagement to address Goa’s key health challenges.
In women's wellness, Dr. Vikram leads the way in Cosmetic Gynecology and 3D Laparoscopy, offering transformative treatments that empower women to reclaim self-confidence and embrace holistic wellbeing with dignity and care.
This issue also features the compassionate work of Dr. Manjita Chari, a renowned dermatologist who combines advanced skincare with community education. Her commitment to personalized solutions continues to uplift skin health across Goa.
We also explore the delicate yet powerful journey of motherhood through Dr. Kathleen Barreto, who advocates for postpartum healing as a deeply personal process. Her message is a reminder that new mothers deserve time, grace, and professional support.
As the monsoon brings both beauty and biological changes, Dt. Rajlaxmi shares practical immunity-boosting tips—from warm, seasonal foods to Ayurvedic herbs and hygiene routines to help you stay vibrant and protected during this time.
Lastly, Dr. Joline sheds light on the vital link between gut health and fertility. Her personalized nutrition programs focus on reducing inflammation, balancing hormones, and optimizing thyroid function—key pillars for reproductive wellness.
We hope their stories inspire you as much as they inspire us to strive for excellence and compassion in our commitment to community health and well-being every day.
Well, that's all I have for you from my desk this month. I hope you enjoy reading this month's issue of Health & Wellness Goa. Do share it with your friends all across the globe.
Until next month, cheers!
Warm regards,
Jessyl Fernandez
Editor
02
03
Manish Malik
Dr. Anushree Khanvte
Dr. Vikram Dukle
04 Dr. Manjita Chari
05 You Too Were Born: A Real Look at Postpartum Recovery
06 Wellness in the Wet Season: A Guide
07 Gut Health and Fertility the missing link most couples overlook
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.
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Manish Malik, Head Strength & Conditioning Coach at Sporting Clube de Goa, is revolutionizing Goan football with science-led recovery, data-driven coaching, and a long-term vision to build a high-performance center that nurtures resilient, elite athletes.
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Article by: Team ItsGoa
Images by: Manish Malik
Manish Malik: Redefining Athlete Development Through Strength, Science, and Recovery
In the evolving landscape of Indian football, where physical performance is beginning to receive the attention it deserves, Manish Malik stands out as a pivotal force driving that change. At just 26, Manish is already making significant waves as the Head Strength & Conditioning Coach at Sporting Clube de Goa, one of the most respected clubs in the state.
Rooted in Hasapur, a small village in Pernem, Goa, Manish’s journey into elite performance training is a compelling story of transition, passion, and purpose. A former professional footballer himself, he experienced firsthand the lack of structured training and recovery systems available to athletes, a realization that ultimately became the foundation for his coaching philosophy.
“During my playing career, I realized how hard it was to access proper rehab, guidance, and
high-performance programs. That’s when I
knew I wanted to be the coach who could change that,” he shares.
Armed with certifications like the Australian Strength & Conditioning Level 1 and the AFC B Licence Diploma, Manish now channels over five years of hands-on experience into crafting individualized development plans for athletes, ensuring they not only train effectively but also recover with intent.
Recovery as the Core of Performance
Manish’s approach to athlete management at Sporting Clube de Goa is deeply rooted in recovery science. For him, recovery isn’t a secondary aspect, it’s the framework that holds consistent performance together.
“Training gets you fit, but recovery keeps you in the game,” he says. “Without adequate recovery, adaptations are limited and injury risks increase.” At Sporting, recovery is strategic.
Manish Malik
Manish Malik
Post-match protocols include ice baths, body weight hydration check-ups, protein supplementation, and a well-timed nutritious meal. For high-intensity matches or tournaments, the club follows a strict MD+1 to MD+2 recovery timeline, incorporating upper-body routines, mobility circuits, isometric work, hydrotherapy, and, when needed, sports massages to aid muscle flushing. This scientific, phased recovery model is supported by a collaborative team. Physiotherapists and S&C coaches work together, using internal load monitoring, soft tissue management, and wellness metrics to personalize protocols for each player.
Data-Driven Coaching
One of the key strengths of Manish’s coaching lies in his ability to blend objective metrics with intuitive athlete management. Fatigue and over training are tracked using a combination of GPS load data, Heart Rate Variability (HRV), Resting Heart Rate (RHR),
and self-reported wellness scores. Players are encouraged to regularly communicate about physical and mental stress, fostering a culture of trust and openness.
“You have to listen to both the data and the athlete,” he explains. “Sometimes the numbers look fine, but a player’s body language or feedback tells another story.”
Integrating Recovery into the Training Week
Recovery under Manish’s guidance is not reserved for post-match days alone. It’s an ongoing process. Daily training includes foam rolling, mobility blocks, active recovery circuits, and low-intensity pool sessions.
Supplementation and hydration strategies, including electrolyte top-ups during training, are fine-tuned to support energy output and reduce recovery time between sessions. Meal timing, water intake, and nutrient-rich refueling are treated with the same importance as tactical drills or technical work.
Shaped by Mentors, Committed to Empowering Athletes
He feels fortunate to have worked with some incredible individuals who have played a significant role in shaping his journey. Coaches and mentors like Armando Colaco, Climax Lawrence, Hipolito Xavier Fernandes, Augustine Dias, Santil Mulgaokar, and Pradip Chopdekar have all had a profound impact on him. Through their experience, guidance, and belief in his potential, they helped him grow into the coach he is today, something he remains deeply grateful for.
Having witnessed how the lack of proper support can hold back talented athletes, he is committed to being the difference. His mission is to build systems and create spaces where athletes don’t just perform, they thrive.
Challenges in a Nascent Field
Despite his qualifications and experience, Manish admits the journey hasn’t been easy. Early in his career, Strength & Conditioning (S&C) was still a relatively misunderstood concept in Goa. Convincing clubs, coaches, and even physiotherapists of the long-term value of S&C professionals was a significant challenge. “Back then, S&C was just a buzzword.
Many didn’t understand the depth or the science behind it,” he recalls. “It took time to change mindsets and create awareness, and I’m still working on that.” His resilience and commitment, however, have led to a culture shift at Sporting and among athletes who now actively seek structured performance guidance.
A Vision for the Future
Looking ahead, Manish has set his sights high. His ultimate ambition is to contribute to the Indian national team setup, providing top-tier performance support at the highest level. But
he’s not stopping there. He envisions building a state-of-the-art high-performance center in Goa, one that integrates world-class training, rehabilitation, and recovery systems under one roof.
Through this center, Manish hopes to nurture a new generation of Indian athletes who are technically sharp, physically elite, and mentally resilient.
“India has the talent,” he says. “What we need are systems that can consistently support that talent, and I want to be part of that system.”
From a small Goan village to the elite circles of Indian football performance, Manish Malik is a name steadily rising, not with noise, but with purpose. As the science of sport becomes central to athletic success, coaches like him are shaping a future where players don’t just play harder, but smarter.
Manish At A Training Session
Manish during a training session
77th National Football Championship For Santosh Trophy 2023-23
dr. Anushree Khanvte
Resilience Clinic, co-founded by Dr. Anushree Khanvte, offers patient-centered care, innovative treatments, community engagement, and combats health challenges in Goa, emphasizing aesthetic excellence and early intervention for optimal outcomes.
Dermatologist
Article by: Team ItsGoa
Images by: Dr. Anushree Khanvte
The Resilience Clinic Journey
Nestled in the serene village of Goa-velha (Pilar), Resilience Clinic stands as a beacon of hope and healing. Founded in 2022 by Dr. Anushree Khanvte , a renowned Dermatologist, and Dr. Prajoth Kankonkar, a seasoned General Physician, this multispecialty clinic embodies its name by promoting resilience in the face of health challenges.
Dedication to Patient-Centered Care
At Resilience Clinic, every patient is more than just a medical case; they are individuals with unique needs and concerns. Dr. Khanvte and Dr. Kankonkar prioritize listening to their patients, ensuring that their voices are heard and their preferences respected. This patientcentered approach fosters trust and cultivates a positive mindset towards healthcare.
Innovative Treatments for Holistic Wellness
Embracing innovation, Resilience Clinic offers cutting-edge treatments to address a wide range of dermatological and general health issues. From botox for wrinkles to PRP therapy for hair loss and face rejuvenation, the clinic stays abreast of the latest advancements in medical science. Additionally, procedures like chemical peels and radio frequency ablation provide effective solutions for various skin concerns.
Case Study: Triumph Over Fungal Infection
Illustrating the clinic's commitment to transformative care, a young woman sought help for a stubborn fungal infection that had taken a toll on her confidence. Despite previous unsuccessful treatments, Resilience Clinic provided the right intervention, leading to a complete recovery within a month. This
Dr. Anushree Khanvte’s Clinic called Resilience Clinic in Pilar, Goa
success story highlights the clinic's efficacy in restoring not just physical health but also selfesteem.
Navigating Health Challenges in Goa
Situated in a humid coastal region, Resilience Clinic faces prevalent health issues unique to Goa's environment. Fungal infections, exacerbated by excessive sweating and sun allergies due to sun exposure, are a common occurrence. Moreover, acne, hair loss, and sun allergies are frequent concerns among the population. However, the clinic benefits from the health literacy of Goan patients, facilitating effective communication and treatment adherence.
Catering to Youthful Aspirations
Recognizing the evolving beauty standards and aspirations of Goan youth, Resilience Clinic offers a spectrum of services beyond traditional healthcare. In addition to addressing acne and hair loss, the clinic caters to the growing demand for anti-aging and cosmetology procedures such as botox, chemical peels, hydra-facial and laser treatments.
Community Engagement for Health Promotion
Resilience Clinic goes beyond its walls to engage with the community and promote better health practices. Regular health camps, both within the clinic premises and in collaboration with organizations like IMA Goa, serve to reach a wider audience. Furthermore, plans to conduct educational talks in schools and colleges reflect the clinic's commitment to holistic health education.
Combatting Medical Quackery
One of the challenges faced by Resilience Clinic is the prevalence of medical quackery, where non-allopathic practitioners prescribe
Dr. Anushree attending a patient
allopathic medicines without proper qualifications. To address this issue, the clinic emphasizes patient awareness and advocates for legitimate prescriptions bearing the doctor's credentials.
Towards Aesthetic Excellence
Anticipating the growing demand for aesthetic solutions, Resilience Clinic plans to establish an aesthetic and cosmetology center equipped with state-of-the-art technologies. From advanced lasers to Platelet Rich Plasma (PRP) therapy, the center aims to address cosmetic concerns effectively, ranging from unwanted hair to signs of aging.
Embracing Early Intervention
As a parting message, Dr. Khanvte urges readers not to delay seeking treatment and to engage actively with their healthcare providers. By fostering open communication and trust, Resilience Clinic endeavors to build enduring partnerships with its patients, ensuring optimal health outcomes.
gynaecologist
dr. Vikram Dukle
Dr. Vikram pioneers Cosmetic Gynecology and 3D Laparoscopy, offering transformative solutions for women's intimate concerns, empowering selfconfidence, and embracing advancements for holistic well-being.
www.itsgoa.com itsgoa_ Itsgoa
Article by: Team ItsGoa
Images by: Akhil Kenkre
The Transformative Journey of Cosmetic Gynecology
In the realm of women's health, the realm of cosmetic gynecology has emerged as a pivotal force, offering transformative solutions to intimate concerns. Dr. Vikram Dukle, a trailblazer in this field, sheds light on the expanding horizons of cosmetic gynecology and its profound impact on women's empowerment and well-being.
Shifting Perceptions: A New Era of Intimate Wellness
Gone are the days when discussions about intimate health were shrouded in taboo. Today, there's a palpable shift in societal attitudes, with women increasingly embracing the idea of enhancing their intimate wellness. Dr. Dukle's pioneering work in cosmetic gynecology has been recognized on a national stage, signaling a sea change in how we perceive and prioritize women's intimate health.
Innovations in Care: Redefining Aesthetics and Functionality
Cosmetic gynecology offers a spectrum of non-invasive and minimally invasive procedures designed to address a myriad of concerns, from vaginal laxity to labial asymmetry. These innovative treatments not only enhance aesthetics but also improve functionality and comfort, empowering women to reclaim control over their bodies and their lives.
For those seeking more profound transformations, surgical interventions in cosmetic gynecology provide enduring solutions. Procedures like vaginoplasty and labiaplasty can significantly enhance selfconfidence and sexual satisfaction, marking a pivotal moment in a woman's journey towards reclaiming her body and her sense of self.
Dr. Vikram at his desk in his clinic - Anamiva
Dr, Vikram in the Operation Room in DHRC, Candolim
Impact on Well-being: Nurturing Body and Mind
Beyond the physical enhancements, cosmetic gynecology has a profound impact on women's mental and emotional well-being. By addressing intimate concerns and restoring confidence, these treatments foster a sense of empowerment and liberation, allowing women to embrace their femininity with pride and self-assurance.
Postpartum Rehabilitation: A Journey to SelfRenewal
The postpartum period can be fraught with physical changes that may impact a woman's confidence and comfort. Cosmetic gynecology plays a pivotal role in postpartum rehabilitation, offering treatments like vaginal rejuvenation and Kegel chair therapy to
restore vaginal tone and address aesthetic concerns, empowering women to embrace motherhood with renewed confidence and vitality.
Advancements in Technology: Pioneering the Future of Healthcare
The landscape of cosmetic gynecology is continually evolving, propelled by advancements in medical technology. Dr. Dukle's pioneering efforts in introducing laser and electromagnetic technologies have revolutionized non-invasive and minimally invasive treatments, making them safer, more effective, and accessible to women from all walks of life.
Embracing a New Era of Empowerment
As we navigate the ever-evolving landscape of women's health, cosmetic gynecology stands as a beacon of empowerment and selfdiscovery. By fostering open discussions and embracing technological innovations, we can pave the way for a future where every woman feels empowered to prioritize her intimate wellness and embrace her inherent beauty and strength.
Dr. Vikram at DHRC, Candolim with Goa's First 3D Laparoscopy System
Counselling Space at Dr. Vikram's Clinic
Dr. Manjita Chari
Dr. Manjita Chari, a leading dermatologist in Goa, offers personalized care, innovative solutions, and community engagement, navigating challenges to promote skin health and well-being.
Dermatologist
Article by: Team ItsGoa
Images by: Dr. Manjita Chari
Introduction to the Practice
In the picturesque locales of Goa, where the sun kisses the skin with warmth, resides Dr. Manjita Chari, a beacon of dermatological expertise. With consulting clinics in Mapusa and Bicholim, Dr. Chari's journey in dermatology spans across renowned healthcare establishments, including Tars Polyclinic, Redkar Hospital, and Community Care Clinic Aldona. Armed with a wealth of experience from North Goa District Hospital, Dr. Chari specializes in addressing a myriad of skin, hair, and nail concerns.
Philosophy of Patient Care
At the heart of Dr. Chari's practice lies a steadfast commitment to personalized and compassionate care. Accessible round-theclock, she ensures patients receive comprehensive follow-ups, leaving no room for uncertainty post-consultation. Even in emergencies, Dr. Chari extends her care through online consultations, reaffirming her dedication to patient well-being.
Innovations in Care
While Dr. Chari's repertoire of procedures may echo those of her peers, it is her expertise and holistic approach that set her apart. Beyond treatments, she delves deep into understanding the individual and their ailments, exemplifying a nuanced approach to dermatological care.
Success Stories
Amidst the challenges of dermatological diagnosis, Dr. Chari has unearthed moments of triumph. From identifying rare cases of carcinoma breast through skin manifestations to alleviating the distress of psoriasis during pregnancy, her success stories resonate with resilience and compassion.
Impact of Location
Set against the backdrop of Goa's humid climate, Dr. Chari navigates prevalent challenges such as fungal infections with
Dr. Manjita performing a clinical examination with hand lens
Dr. Manjita Chari - Dermatologist
adeptness. Embracing a clinical focus over cosmetology aligns with the local ethos, albeit amidst rising concerns of quackery that warrant vigilant oversight.
Wellness Trends
In a region where wellness intertwines with leisure, Dr. Chari recognizes the repercussions of lifestyle choices on dermatological health. As gyms flourish, so do cases of fungal infections and acne, prompting her practice to address these emerging trends proactively.
Community Engagement
Beyond the confines of her clinic, Dr. Chari extends her expertise to the community through educational talks, camps, and social media outreach. By fostering awareness, she endeavors to empower individuals in their journey towards skin health.
importance of seeking professional dermatological guidance.
Future of Healthcare in Goa
With an optimistic outlook, Dr. Chari foresees a landscape where heightened awareness translates into proactive healthcare seeking behaviors. As more individuals prioritize skin health, the trajectory of dermatological care in Goa appears promising.
Advice for Our Readers
In parting wisdom, Dr. Chari urges residents and visitors alike to prioritize skin health akin to any other medical concern. Advocating for professional consultation over self-medication, she emphasizes the significance of nurturing the body's largest organ with diligence and care.
Platelet Rich Plasma Therapy for hair loss and hair thinning
Electrocautery for skin tag removal
Postpartum is a profound physical and emotional journey. Dr. Kathleen Barreto emphasizes the need for support, slow healing, and professional care—reminding new mothers they too were born and deserve grace.
Article by: In the image please mention Dr. Kathleen Barreto (P.T), a women's health physiotherapist
Images by: Freepik
When a baby is born, so is a mother. But unlike the baby, who receives immediate attention, care, and admiration, the mother’s transformation often goes unseen and unsupported. The postpartum period — also called the fourth trimester — is one of the most intense, emotional, and physically demanding stages of a woman’s life. Yet, it remains clouded by unrealistic expectations, silence, and social pressure to “bounce back.”
As a women’s health physiotherapist, I meet mothers daily who feel overwhelmed by what their bodies go through after birth. Many feel unprepared and unsure whether what they’re experiencing is normal. It’s time to bring those unspoken truths to light — and give every mother the support and grace she deserves.
The Physical Reality: Healing Beyond the Surface
Postpartum recovery is not just about the stitches healing or the cessation of bleeding. It’s about an entire system resetting. After giving birth, the uterus contracts, organs reposition, and muscles — particularly the abdominals and pelvic floor — try to recover from the immense strain of pregnancy and labor. These changes are natural but can be deeply uncomfortable.
Many women experience issues like urinary leakage, Constipation, pelvic heaviness, pain during movement, or persistent back and hip discomfort. Some may notice a gap in their abdominal muscles also called as Diastasis Recti, making their core feel unstable. These symptoms are common — but not meant to be ignored or endured indefinitely.
Yet, the pressure to “get back in shape” begins shockingly early. We see it in social media posts, whispered comments, and the glorified idea of a “bounce back body.” But here’s the truth: your body doesn’t need to bounce back. It needs to recover, gently and respectfully. You don’t need to fix your postpartum body —
you need to rehabilitate it while cating for it and you deserve professionals who guide you through this, just like an athlete recovering from intense physical effort. Because that’s exactly what birth is — athletic, primal, and profound in more ways than one!
Support Systems Matter More Than Ever
No woman should have to heal in isolation. In traditional communities, postpartum care was a collective effort.
Mothers were surrounded, fed, massaged, and allowed to rest while others cared for the baby. In today’s fast-paced world, many women find themselves healing alone — while managing household chores, attending to the newborn, and suppressing their own exhaustion.
But true recovery requires support, Emotional support, like a partner who listens without judgment, Physical support, like someone who brings you warm food or holds the baby while you nap and professional support, like postpartum physiotherapy, lactation consultations, and mental health check-ins.
Unfortunately, many mothers feel guilty for needing help — as though asking is a sign of weakness. But motherhood isn’t a solo journey. It never was meant to be. It takes a village to raise a child — but also to hold the mother who just gave birth to that child!
If you’re supporting a new mom, know that the little things count: a home-cooked meal, a text message saying “How are you — really?”, or just sitting beside her while she cries and processes everything she’s gone through. A kind word goes a long way for a new mom!
A Gentle Reminder to Every New Mom
To every mother reading this — whether you're holding your baby right now or remembering your own early days — please pause and breathe. You are doing something
Postpartum life is not about rushing back to who you were. It’s about discovering who you are now — a woman with new strength, deep tenderness, and hard-earned wisdom. You may feel different. Your body may look different. But different isn’t broken. Different is powerful!
If your body feels unfamiliar, that’s okay.
If you feel emotionally overwhelmed, that’s normal.
If you're taking longer to heal than you expected, you're not failing — you're recovering.
You deserve time. You deserve support. You deserve to heal slowly, completely, and with care.
You too were born the day your baby arrived.
And you, like them, need love, rest, and gentle guidance to grow.
BIRTH & BEYOND
PREGNANCY AND POST NATAL CARE
7507189432
authored article
Wellness in the Wet Season: A Guide
Monsoon lowers immunity, increasing infection risks. Strengthen your health with warm, fresh foods, Ayurvedic herbs, hygiene habits, and lifestyle tips shared by Dt. Rajlaxmi for a safe, healthy season.
Article & Images by: Rajlaxmi Bandodkar
The arrival o monsoon brings much-needed relie rom the scorching heat, but it also opens the door to a host o seasonal in ections and weakened immunity The increased humidity, contaminated water, and mosquito breeding make this a sensitive time or our health Strengthening the immune system is not just wise but essential during the rainy season.
Why Immunity Drops During Monsoon
uring the monsoon, our body aces several external challenges that can lower immunity
Sudden Temperature Changes
Monsoon weather often shifts unpredictably— rom hot and humid to cool and rainy within hours These abrupt changes strain the body’s thermoregulation process, making it harder or the immune system to unction efficiently As a result, people become more susceptible to common colds, sore throats, and respiratory in ections
High Humidity Favors Microbial Growth
Humidity during the monsoon provides the per ect breeding ground or bacteria, viruses, and ungi These pathogens thrive in moist environments—on wet clothes, damp shoes, and even kitchen counters
Increased exposure to such microbes leads to more requent in ections, especially in people with weak immunity
Water Contamination
Flooded streets and overflowing drains can lead to contaminated water supplies
Consuming such water or eating ood prepared in unhygienic conditions increases the risk o waterborne diseases like typhoid, cholera, hepatitis A, and gastroenteritis Even ruits and vegetables, i not properly washed, can harbor disease-causing bacteria
Weak Digestive Fire (“Agni”
in
According to Ayurveda, the body’s digestive power, known as Agni, becomes sluggish during the rainy season This slows down metabolism and reduces the body’s ability to absorb nutrients, directly affecting immunity Indigestion, bloating, and lethargy are common symptoms during this time
Mosquito-Borne Diseases
Puddles and stagnant water become breeding grounds or mosquitoes As a result, cases o dengue, chikungunya, malaria, and other vector-borne illnesses spike during monsoon These diseases put a heavy burden on the immune system, often leading to prolonged atigue and weakness
Reduced Sunlight Exposure
Cloudy days and staying indoors reduce our exposure to natural sunlight, the primary source o Vitamin This vitamin plays a crucial role in modulating the immune response Low Vitamin levels can impair the body’s ability to fight in ections and regulate inflammation
Mold and Allergens
Moist walls, ceilings, and urniture often develop mold, which can trigger allergic reactions or respiratory issues in sensitive individuals Fungal spores in the air, especially indoors, can lead to requent sneezing, asthma attacks, or sinus in ections, urther weakening immunity
Poor Sleep and Activity Patterns
Rainy weather often disrupts normal routines—people may skip workouts, sleep irregularly, or overeat com ort oods
These habits disturb circadian rhythms and reduce physical resilience, giving in ections a better chance to take hold.
These actors can overwhelm the immune system, making even healthy individuals prone to requent in ections
Immunity-Boosting Foods for the Monsoon
Eating the right foods is one of the most powerful ways to strengthen your immune system—especially during the monsoon, when your body is exposed to higher infection risks. The right diet can help fight off bacteria and viruses and keep your digestion and energy levels strong.
Must-Include uperfoods
Ginger & Garlic
Benefits: Natural antibiotics. Ginger soothes the throat and reduces inflammation, while garlic boosts immune cell activity and fights infections
How to Use: Add to soups, teas, dals, or sauté with vegetables. Ginger-honey tea is excellent for throat relief and colds
Turmeric (Haldi
Key Compound: Curcumin
Benefits: Powerful anti-inflammatory and antioxidant properties. Supports detoxification and immunity
How to Use: Add to milk at bedtime (Haldi doodh or golden milk), sprinkle on cooked dishes, or use in kadhas
Vitamin C-Rich Fruits
Examples: Amla, oranges, lemons, guava, kiwi
Benefits: Vitamin C enhances white blood cell function and helps fight off infections
How to Use: Drink amla juice in the morning, snack on guava, or add lemon to warm water and herbal teas
Note: Wash fruits thoroughly before consumption to avoid contamination
Herbal Decoctions (Kadha
Benefits: Tulsi is antibacterial, antiviral, and anti-inflammatory. It also supports respiratory health
How to Use: Boil 5–7 leaves in water and sip as tea or add to kadhas.
Homemade Soups & Broths
Ingredients: Mixed vegetables, ginger, garlic, black pepper, herbs
Benefits: Easy to digest, warm, and packed with nutrients. Helps hydrate the body and soothe inflamed throats
How to Use: Have a bowl in the evening or before dinner. Avoid store-bought soups with preservatives
Benefits: Vital for the development and function of immune cells
How to Use: Add seeds to smoothies, nuts as snacks, and dals or lentil soups to meals.
Foods to Avoid in Monsoon
Avoid foods that disturb digestion or may harbor harmful microbes:
Raw leafy vegeta le treet foo
Unpasteuri ed juices and dair
Leftover or reheated foo
Excessively oily or spicy meal
Cold drinks or chilled desserts
Tip: Always consume freshly cooked, warm meals and drink only oiled or filtered water.
Hydration and Hygi n Habit
Drink lukewarm or oiled water regularly
Avoid drinking water from outside sources
Practice frequent hand washing, especially efore meals.
Lif styl Practic s That upport Immunit
Regular Exercise: ndoor walks, yoga, or stretching help keep immunity in check
Adequate leep: Aim for 7–8 hours to allow the ody to heal tress Management: Deep reathing, meditation, or ho ies reduce chronic stress
Keep Mosquitoes Away: Use nets, repellents, and prevent water stagnation.
Monsoon Kadha R cip for Immunity
Ingr di nts
1-inch ginge (g ated
5–7 tulsi leave
4 black peppe co n
1 tsp badi saun
A pinch of tu me i
2 cups of wate
4 black aisin
Instructions
Boil all ing edients until the wate educes to half. St ain and sip wa m once a day.
The monsoon season b ings joy, f eshness, and a much-needed b eak f om the summe heat—but it also calls fo ext a ca e.
By nou ishing you body with immunityboosting foods, staying mindful of hygiene, and making small lifestyle adjustments, you can enjoy the beauty of the ains without falling p ey to seasonal illnesses.
Let eve y meal be you medicine and eve y habit a shield.
Stay wa m. Stay d y. Stay healthy this monsoon—natu ally and mindfully.
For consultations and appointm nts:
rogya Vihara – Essence of Pu e Nut ition By Dt. Rajlaxmi Bandodka
Clinic ddr ss s:
Shop No. 1, Mahalaxmi Residency, Tisk, Pond
Shop No. 3, Lucy Apa tments, Aquem, Ma gao, Go T l phon numb r:
94 4312 57
authored article
Gut Health and Fertility
Gut health plays a vital role in fertility by balancing hormones, reducing inflammation, and improving thyroid function key areas targeted in Dr. Joline’s personalized fertility nutrition programs.
Article by: Dr. Joline Fernandes
Images by: Freepik
When couples begin their fertility journey, the spotlight is often on hormone tests, ovulation trackers, or IVF cycles. But there’s a silent system that plays a powerful role in reproductive health—your gut.
Surprising? Let’s explore why gut health may be the missing puzzle piece in your fertility story, and how improving it can improve your chances of conceiving naturally or with medical assistance.
The Gut-Fertility Connection
The gut microbiome is a collection of trillions of bacteria that live in your intestines. While we often associate gut bacteria with digestion, their role goes far beyond that—especially in fertility.
1. Estrogen Detox & Hormone Balance
The gut contains a special set of bacteria known as the estrobolome. These microbes help regulate the metabolism of estrogen.
An imbalanced gut (called dysbiosis) may result in estrogen dominance, leading to:
• Irregular periods
• Heavy bleeding
• PCOS-like symptoms
• Endometriosis flare-ups
A healthy gut helps remove excess estrogen through your stool, promoting hormonal harmony crucial for ovulation and implantation.
2. Thyroid Function
Your thyroid hormone relies on proper gut function. Over 20% of T4 is converted to T3 (the active form) in the gut. Inflammation or poor gut health can impair this process, contributing to hypothyroidism, a common cause of infertility.
3. Inflammation Control
A leaky, inflamed gut releases toxins into the bloodstream, activating the immune system.
This can:
• Reduce embryo implantation success
• Trigger autoimmunity
• Worsen PCOS and endometriosis
Restoring the gut lining can significantly lower inflammation and increase fertility outcomes.
Nutrition Strategies to Heal the Gut (and Support Fertility)
f you’re actively trying to conceive—or preparing to—the food you eat daily matters more than you think.
1. Fermented Foods
These are natural probiotics that help repopulate your gut with good bacteria.
Add: homemade curd, buttermilk, rice kanji, fermented idli batter, sauerkraut
2. Prebiotics
These are fiber-rich foods that feed good bacteria.
Add: raw banana flour, garlic, onions, sweet potato, soaked chana
3. Reduce Antibiotics & Painkillers
Unless essential, avoid repeated antibiotic use, which wipes out both good and bad bacteria.
4. Cut Down on Sugar & Refined Carbs
Sugar feeds yeast and bad bacteria, worsening dysbiosis. Swap with whole foods, local fruits, and millets.
5. Support Digestion
Chew well, eat warm food, and include digestive spices like:
Ajwain, jeera, saunf, hing, ginger
What Else Impacts Gut Health?
Stress: Constant cortisol spikes weaken the gut lining. Breath work and gentle movement help.
Sleep Deep, quality sleep allows gut flora to reset.
Toxic load Pesticides, BPA, and synthetic personal care products negatively affect gut microbiome.
About Dr. Joline’s Fertility Nutrition Progra s
Whether you’re preparing for pregnancy, undergoing IVF, or dealing with hormonal challenges like PCOS or thyroid, Dr. Joline’s structured programs are designed to improve your fertility—by working from the gut up.
1. The 100-Day Fertility Progra (for Couples)
A deeply personalized program designed for both partners.
Includes:
14 One-on-One Consultations (7 each partner)
Weekly follow-ups and lifestyle audits
Personalized meal plans and food swaps
Gut reset phase + hormone-balancing nutrition
