Volume 2
Issue 10
October 2025
Wellness Health & GOA
COVER FEATURE
Holistic yoga trainer blending meditation and Hatha Yoga for mind-body healing.
Dr. Jayesh Rane
Goa’s expert ENT surgeon known for innovative, minimally invasive, compassionate care.
Occupational health physician promoting preventive care and balanced, empathetic healing.
Wellness coach and martial artist promoting mindful, sustainable fitness and wellbeing.
Swapna Godshay
Saifullah Khan
Dr. Priyanka Sinari
Welcome to this month’s edition of Health & Wellness Goa, where we continue to spotlight inspiring individuals and transformative wellness journeys shaping our community.
Our cover story this month features Swapna Godshay, a dedicated yoga trainer and healer who blends ancient wisdom, meditation, and Hatha Yoga to guide students toward holistic transformation— helping them balance body, mind, and spirit with inner harmony.
This issue also highlights Dr. Jayesh Rane, a leading ENT and Head & Neck Cancer Surgeon in Goa. Known for his expertise in advanced, minimally invasive surgeries, Dr. Rane combines innovation, precision, and compassionate care to enhance the quality of life for his patients and set new benchmarks in surgical excellence.
We’re proud to feature Dr. Priyanka Sinari, a Goan physician at RxDx Healthcare, Bangalore, who specialises in occupational health. She promotes preventive care and workplace wellness through an empathetic, mindful, and patient-centred approach to healing.
From fitness to mindfulness, Saifullah Khan,
a Goa-based wellness coach and martial arts champion, shares his insights into sustainable health. His philosophy intertwines mindfulness, nutrition, and personalised coaching—empowering individuals to build lasting physical, mental, and emotional well-being.
Our nutrition expert, Dr. Rajlaxmi Bandodkar, brings readers her holistic winter wellness tips. She explores ways to strengthen immunity, nourish skin, and maintain balance through mindful eating and simple self-care rituals, ensuring families stay warm, healthy, and energised through the
In women’s wellness, Dr. Joline sheds light on overcoming oestrogen dominance and fertility challenges naturally. Through nutrition, lifestyle changes, and holistic guidance, she helps women find clarity, balance, and renewed hope on their journey to conception and hormonal harmony.
Finally, this issue shares five simple yet powerful morning rituals—gratitude, hydration, movement, mindfulness, and intention—that can transform your mornings. Starting each day with focus and calm can create a ripple of positivity that lasts well beyond sunrise.
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
Index
Swapna Godshay
02 Dr. Jayesh Rane
03 Dr. Priyanka Sinari
04 Saifullah Khan
05 Winter Wellness: Nourish, Glow & Thrive This Season
06 A holistic guide to estrogen dominance
07 5 Morning Rituals That Will Transform Your Day Before Breakfast
Introduction
Goa, the tiniest state on the western coast of India, boasts golden pristine beaches, palmfringed avenues, flavourful food, delicious Portuguese-influenced sweets, and warm, hospitable people. Also known as the Ibiza of India for its partying. A tropical paradise of flora and fauna, from the very famous 'almi' (mushrooms) endemic to its forests, that grow only on the red mud anthills, to the solar prawns that are fished immediately after the monsoons, Goa is unique. Tourists are also attracted to Goa for its cultural heritage - from the famous old Portuguese churches like Se Cathedral in Old Goa, the 16th Century Safa Masjid in Ponda and Shree Mangesha Temple in Mardol, the legendary Arvalem or Pandava Caves where the Pandavas of the Mahabharat fame lived, to its two unique festivalsCarnival and Shigmo. Goa plays host to many festivals - the International Film Festival of India that promotes cinema, the Serendipity Art Festival, Sunburn Music Festival, to name a few. To showcase this varied heritage of culture, art, tradition, food, and people, in 2015 ItsGoa was born. The main aim was to make it the premier portal for all things Goa. We were able to showcase Goa like never before. Soon our blog-based website transcended the virtual space, with the ItsGoa magazine – a sought-after resource for visitors to Goa from countries like Norway, UK, USA, etc.
Chief Editor
Jessyl Fernandez
Sales
Donald Fernandez
Content & Social Media
Saviola Dias
Renata Fernandes
Graphics & Layout
Latisha Govekar
For advertising queries: +91 7887330620 / 9370502124
ItsGoa Media Group
Nordic Intent HQ - Floor 3, PDA Colony, Porvorim, Goa 403521
Email: mail@itsgoa.com
Website: itsgoa.com
hotel Lua Nova
If holidays are inspired by nature and your thirst for rustic solitude and inner peace, Lua Nova is the hotel your heart was yearning for.
Located at Goa's celebrated holiday capital at Baga, it overlooks a beautiful Canvas of village Goa, just 5 minutes walk from the Baga Beach.
cover feature
Swapna
Swapna Godshay, a dedicated yoga trainer and healer, blends ancient wisdom, meditation, and Hatha Yoga to guide students toward holistic transformation of body, mind, and spirit.
www.itsgoa.com itsgoa_ Itsgoa
Article by: Team ItsGoa
Images by: Swapna Godshay
For Swapna Godshay, yoga has never been just a practice on the mat. It has been an inseparable part of her life, shaping her journey from childhood into adulthood and beyond. Today, as a dedicated yoga trainer and healer, she blends ancient wisdom with intuitive guidance to help her students achieve transformation of body, mind, and spirit.
Early Connection with Yoga
Swapna recalls her earliest memories of yoga as a six-year-old, imitating her mother’s asanas. During her school years, yoga was her favourite period, and as a teenager, she even joined summer Surya Namaskar classes. Although her practice was inconsistent, yoga never truly left her. Over time, she realised her thoughts and actions reflected yogic principles even when she was unaware of it.
The COVID-19 pandemic became a turning point. While the world struggled with isolation, Swapna turned inward, finding solace and clarity in yoga. This period of selfreflection awakened a calling in her — to spread the knowledge of mental and spiritual well-being she had cultivated. She soon enrolled at The Yoga Institute in Chorao, Goa, for a Yoga Teacher Training program, a decision she describes as the best of her life.
Transformation Through Yoga
For Swapna, yoga is more than a discipline. It engages the body, mind, and soul, teaching balance and awareness. Through this practice, she discovered the importance of including only what aligns with her soul’s purpose and letting go of what does not.
Her journey has also been enriched by her natural inclination toward meditation. Since childhood, she instinctively practiced meditation without guidance and often experienced astral travel, out-of-body experiences, precognitive dreams, and a connection with higher consciousness. She also embraced energy-based practices like Reiki and Akashic Records reading. Formal training in yoga refined her instincts, strengthening her practice with structured breathing and meditation techniques that expanded her horizons even further.
Swapna Godshay
bending not breaking: chakrasana the wheel
Invoking within the jungle spirit
Specialising in Hatha Yoga
Swapna has specialised in Hatha Yoga, a foundational practice ideal for beginners and adaptable for all levels. With its slow pace, long-held postures, and focus on alignment, Hatha yoga emphasises strength, balance, and mindful breathing. As an instinctive trainer, she adapts her sessions in real time to match the needs of her students, using Hatha yoga’s flexibility to design classes that evolve moment by moment.
Awareness of Contraindications
While yoga brings immense benefits, Swapna stresses the importance of tailoring it to individual needs. She carefully considers students’ health conditions — whether it is high blood pressure, arthritis, or recovery from surgery — and modifies asanas to ensure safety and inclusivity in every class.
Teaching as Purpose and Joy
Teaching yoga, for Swapna, extends far beyond physical instruction. She sees it as guiding students toward transformation at their core, aligning them with life’s deeper purpose. The reward lies in witnessing their growth, whether helping beginners overcome fear or encouraging advanced practitioners to unlearn rigid habits.
Challenges, she notes, often stem from students rather than teaching itself. Some arrive with preconceptions or fears, but she patiently allows them time and space to evolve. Whether balancing beginners and intermediates in the same class or helping individuals break mental barriers, her approach remains compassionate and flexible.
Yoga as a Way of Living
For Swapna, yoga is not confined to the mat. It is a lifestyle rooted in discipline and awareness, just as ancient India once lived by yogic principles. She believes transformation
begins with recognising the difference between fleeting desires and genuine needs. Inspired by Patanjali’s concept of Pratyahara, she practices conscious withdrawal from sensory distractions to focus inward, making mindful choices in food, thoughts, and relationships.
Teaching Philosophy: Vulnerability and
Patience
At the heart of her teaching is vulnerability. Swapna believes being vulnerable connects individuals to their true selves, free from ego.
She emphasises that lasting transformation is gradual, built through consistent, small steps rather than sudden drastic changes. For her, patience and discipline are the foundation of true progress.
Deep Connection with the Body
Years of practice have deepened Swapna’s intuitive connection with her body. She listens to its needs as if it were a separate voice guiding her. While she allows herself occasional indulgences, she quickly returns to balance, much like a rubber band that always retracts.
Her approach to food reflects this philosophy. She avoids rigid diets and instead treats food as medicine. Turmeric tea for a sore throat, ghee for joint health, and mindful intervals between meals reflect her trust in Ayurveda’s timeless wisdom. Remarkably, she has lived without medication for decades, relying on her body’s natural healing abilities.
Guiding Students with Practical Advice
Swapna often advises students who struggle with waking early to prepare the night before, align their subconscious with intention, and arrive with a fresh mind and body. She stresses that flexibility of the mind is more vital than flexibility of the body, urging students to stay present in the moment.
an event organised by goa IDC at gasper dias, miramar, panjim, on the occassion of the international day of yoga 2025
celebrating oneness on international day of yoga 2024, at my eye hospital, nuvem
Personal Transformation and Dedication
Her own transformation required shifting from being a night owl during her Fine Art studies to rising early for yoga. Over time, consistency reshaped her lifestyle until it became effortless, a natural way of living. She reminds students to embrace setbacks as part of growth to fail, rise, and realign with their goals.
Personal and Group Training
Swapna finds personal training especially rewarding, as it allows her to address a client’s entire being from food habits to energy healing, childhood traumas, and even past lives through Akashic readings. For group classes, she thrives on collective energy, catering to diverse groups including seniors, children, prenatal participants, and professionals. Her adaptability ensures every student benefits fully, guided by the yogic principle of Ahimsa to cause no harm, even to oneself.
Yoga Beyond Results
holistic way of living, with results like toned bodies, glowing skin, and improved mental health being the natural byproducts.
Unlike shortcuts that harm the body, yoga heals at the root, rejuvenating the body clock, enhancing prana flow, and raising subtle energy fields.
A Vision for the Future
Her vision extends beyond individual classes. She aspires to build communities of likeminded individuals, raising collective consciousness through yoga and soulful practices, ultimately contributing to humanity’s growth and planetary healing.
Roots and Aspirations
While Swapna dreams of teaching in places like Bali, Vietnam, Greece, Costa Rica, and South India, she feels deeply rooted in Goa. She describes her connection to the land as an unbreakable bond, like an umbilical cord, always drawing her back home.
A Favourite Pose with a Life Lesson
Her favourite pose, Chakrasana (the wheel pose), especially from a standing position, has been with her since childhood. For Swapna, mastering the fear of falling backward in this asana reflects a larger life lesson — the importance of faith, flexibility, and trust in the process.
Closing Thoughts
For Swapna Godshay, yoga is not just a practice but a calling, a lifestyle, and a mission to awaken others. Through discipline, vulnerability, and deep awareness, she embodies the essence of yoga while guiding her students toward transformation that lasts a lifetime.
For appointments or inquiries, reach out to @beingwithswapna ancient calling: striking a natarajasana in the ruins
adopting eka pada rajakapotasana, at the mermaid pose
ENT & Head-Neck Surgeon
Dr. Jayesh Rane
Dr. Jayesh Rane, a leading ENT and Head & Neck Cancer Surgeon in Goa, specialises in advanced, minimally invasive surgeries, combining innovation, precision, and compassionate care to enhance patients’ lives.
www.itsgoa.com itsgoa_ Itsgoa
Article by: Team ItsGoa
Images by: Dr. Jayesh Rane
With over 11 years of expertise, Dr. Jayesh Rane has established himself as a leading ENT and Head & Neck Cancer Surgeon in Goa. His specialisation in head and neck cancer surgeries, skull base surgeries, and snoring and sleep apnoea treatments has positioned him among the region’s most trusted names in otolaryngology.
A Journey Rooted in Surgical Passion
Dr. Rane’s fascination with surgery began during his undergraduate days, inspired by the precision and impact of hearing restoration procedures. Drawn to the intricate and technology-driven nature of ENT surgeries, he chose a career that allowed him to combine surgical finesse with innovation.
Patient-Centric Approach
For Dr. Rane, effective treatment begins with listening. He believes that accurate diagnosis stems from attentive history-taking and a thorough understanding of the patient’s concerns. His approach is grounded in empathy, clinical skill, and a commitment to providing the best possible care.
Broad Expertise in ENT Disorders
At his practice in Porvorim and during his afternoon sessions at Vision Hospital, Dr. Rane treats a wide spectrum of ENT conditions—from common colds and ear infections to complex skull base surgeries. His experience spans across multiple domains, including cosmetic rhinoplasty, snoring and sleep apnoea management, and oncological procedures.
Holding fellowships in Head and Neck
Oncosurgery and Maxillofacial Trauma Reconstruction, he has honed advanced skills that enable him to handle delicate and highrisk surgeries with precision.
Advanced Diagnosis and Technology
Dr. Rane’s clinic is equipped with state-of-theart diagnostic tools, including a highresolution endoscopy system and a flexible scope that aid in precise diagnosis of complex ENT cases. He emphasises clinical examination, supported by endoscopy and radiological imaging when required.
Dr. Jayesh Rane
Dr. Jayesh Rane — dedication and precision in every procedure
Surgical Excellence and Innovation
Modern surgical technologies form the cornerstone of Dr. Rane’s practice. He uses the Coblation system for bloodless, pain-free tonsillar surgeries and endoscopic techniques for scarless eardrum repair, enhancing recovery and aesthetics. His work in snoring and sleep apnoea follows a tailored, multilevel surgical approach based on each patient’s obstruction and severity.
Integrative Care and Patient Education
Beyond surgery, Dr. Rane integrates allergy management and hearing rehabilitation into his practice. With support from an audiologist, he offers audiometry testing and hearing aid solutions for patients with hearing loss.
He strongly advocates for patient education, emphasising awareness of triggers, preventive care, and lifestyle adjustments to manage chronic conditions like sinusitis or allergies effectively.
Challenges and Awareness
Dr. Rane highlights that ENT illnesses are often underestimated or ignored until they become severe. He stresses the importance of early intervention and continuous communication to set realistic expectations for chronic conditions. Through transparent discussions, he ensures that patients understand their treatment process and longterm goals. He also works to dispel common myths such as using Q-tips or hydrogen peroxide for ear cleaning, emphasising that such practices can cause more harm than good.
Memorable Cases and Emergency Expertise
Throughout his career, Dr. Rane has encountered numerous cases that reaffirm his dedication to the field. One particularly memorable instance involved a patient with bomb shrapnel lodged behind the ear, a complex case that tested both skill and composure.
Talk at GIMACON 2023, Taj
He recalls the satisfaction of seeing patients regain hearing immediately after ear surgeries such as stapedotomy and tympanoplasty, describing these moments as deeply rewarding. His quick response to sudden hearing loss and airway obstructions, including performing life-saving tracheostomies, exemplifies his commitment to emergency ENT care.
The Future of ENT Medicine
Dr. Rane envisions a future where ENT surgeries become increasingly scarless and minimally invasive. He celebrates advancements like endoscopic skull base surgeries that eliminate external incisions, and coblation and radio frequency technologies that have revolutionised tonsillar and snoring treatments.
He has previously contributed to clinical trials and believes the next decade will see significant growth in non-surgical and precision-based interventions in ENT care.
Dr. Jayesh Rane in action during an endoscopic procedure
Dr. Jayesh Rane
Occupational Physician
Dr. Priyanka Sinari
Dr. Priyanka Sinari, a Goan physician at RxDx Healthcare Bangalore, specialises in occupational health, promoting preventive care, workplace wellness, and compassionate, patient-centred healing rooted in empathy and balance.
Article by: Team ItsGoa
Images by: Dr. Priyanka Sinari
A dedicated physician and proud Goan, Dr. Priyanka Sinari embodies the perfect balance between professional excellence and personal warmth. Currently working with RxDx Healthcare in Bangalore, she manages the Occupational Health Center at Wipro GE Healthcare (X-ray Division). With an MBBS degree and a Fellowship in Industrial Health (AFIH), Dr. Sinari has carved a niche in the growing field of occupational medicine, where workplace well-being meets preventive healthcare.
A Calling Born from Compassion
From an early age, Dr. Sinari knew she wanted to become a doctor. Helping people came naturally to her, and the medical profession was an obvious path. “Since childhood, I always liked helping people, and caring for others came very naturally to me,” she shares. In 2023, she discovered the AFIH course and recognised its potential as an emerging and impactful branch of medicine, one that aligned perfectly with her desire to improve people’s quality of life in their everyday environments.
Academic Journey and Early Challenges
Dr. Sinari completed her schooling and higher secondary education in Goa before moving to Belgaum to pursue her MBBS. The initial year was demanding, but by the second year, she found her rhythm, excelling in academics and earning first-class results through to her final year. Her internship marked one of the toughest yet most defining phases of her career. “Continuous 24-hour shifts, running for lab reports, collecting blood, and managing critical patients, those experiences truly built the foundation for my medical life,” she recalls.
During the COVID-19 pandemic, she joined Goa Medical College as a Junior Resident in the Nephrology Department, managing critically ill patients undergoing dialysis. Working long nights in PPE after full day shifts tested her endurance, but the experience gave her invaluable insight into the resilience, teamwork, and empathy needed in medicine.
Approach to Patient Care
Dr. Sinari’s philosophy of care is rooted in simplicity and equality. “Give patients the best care and treatment you can, in the fastest yet least troublesome way possible. For me, all patients are the same,” she says.
Dr. Priyanka Sinari during her internship at convocation
Dr. Priyanka Sinari
Dr. Priyanka Sinari at Fushimi Inari Taisha, Kyoto, Japan
She emphasises building trust and communication during consultations, ensuring patients feel comfortable enough to share their full history. She believes that listening itself can be therapeutic: “Half the time, people feel better after just talking about their problems. Medications are secondary.” When discussing treatment, she ensures that patients fully understand the plan and remain accountable throughout their recovery. By tracking their progress, she helps them stay consistent and engaged in their own healing journey.
Work in Occupational Health
As an Occupational Physician, Dr. Sinari focuses on preventive care and workplace wellness. Her role allows her to integrate medical expertise with lifestyle interventions, encouraging employees to adopt healthier habits, eat mindfully, and incorporate exercise into their routines. “At my company site, I’ve implemented changes to help employees improve their health,” she explains. “These small steps, awareness, diet, and activity, can make a huge difference. I want patient care to start right from their own homes, not just in hospitals.”
Memorable Moments and Human Connections
For Dr. Sinari, the most rewarding part of medicine goes beyond diagnosis and treatment—it lies in the relationships built along the way. She recalls several moving encounters that left lasting impressions.
One such memory is of a young boy undergoing dialysis for a genetic kidney disease. She often spent extra time talking to him during rounds, only to later learn of his passing. “That really disturbed me,” she says softly. “I still have his photo on my phone.”
Dr. Priyanka Sinari
Dr. Priyanka Sinari during a COVID night shift at the Dialysis Ward, GMC
Dr. Priyanka Sinari, in her element
Another moment of compassion came when she donated blood at night for a child in urgent need. “His father handed me a juice box and biscuits as a thank-you. I knew they could barely afford that, but it meant everything to me.” She also remembers receiving a call from a patient’s son years after treating his mother at GMC. “He called for advice because he remembered the care I gave her. That simple call reaffirmed my love for this profession.”
Facing Challenges with Grit
The journey to becoming a doctor is never easy, and Dr. Sinari has faced her share of challenges. She recalls an incident during her internship in the labour ward, where a patient was bleeding heavily and needed blood urgently.
With protocols delaying the process, she took matters into her own hands, making calls, rushing to the blood bank, and ensuring the patient received the transfusion in time.
“Every challenge teaches you to move forward,” she reflects.
Medicine in the Modern Era
According to Dr. Sinari, the medical field has evolved drastically in the past decade.
“Patients today are much more informed. The internet has made everything accessible, and people even use tools like ChatGPT to understand their symptoms,” she observes.
While technology is empowering, she believes the human connection between doctor and patient remains irreplaceable.
A Message for Future Doctors
Dr. Sinari offers sincere advice to aspiring medical professionals: “Choose medicine only if you’re ready to give it your 100%. It’s not for the faint-hearted. It’s rewarding, but it also takes a lot from you. Be ready to sacrifice, and always give your best to your patients—no compromises.”
Finding Balance and Fulfilment
Today, her role as an Occupational Health Physician allows her the flexibility to balance her professional responsibilities with her personal life. She cherishes time with her husband and daughter, enjoys gardening, cooking, and exploring new cuisines during her travels—all while staying connected to her Goan roots and the slow-paced life she loves.
Looking ahead, Dr. Priyanka Sinari hopes to continue creating awareness about occupational health and inspire others to prioritise wellness in everyday life. Her journey stands as a testament to dedication, compassion, and the belief that true healthcare begins not just in hospitals—but in the hearts and habits of people everywhere.
Dr. Priyanka Sinari
wellness coach
Saifullah Khan
Saifullah Khan, a Goa-based wellness coach and martial arts champion, promotes holistic, sustainable fitness through mindfulness, nutrition, and personalised coaching focused on lasting physical, mental, and emotional well-being.
Article by: Team ItsGoa
Images by: Saifullah Khan
Worldwide Workout in Mumbai
Participated in an attempt at the "Guinness World Records"
Based in Goa and serving clients across India, Saifullah Khan — known to many as @SAIFIT_15 — is a wellness coach whose philosophy blends discipline, mindfulness, and sustainability. With over half a decade of experience transforming lives, his approach to wellness goes far beyond physical fitness. A three-time National Gold medalist in martial arts, three-time State Gold medalist, and twotime Best Fighter of Goa, Saifullah’s background in sports has shaped his holistic understanding of health — one rooted in consistency, strength, and mental focus.
A Journey Sparked by Family Transformations
Saifullah’s journey into wellness began in his early school days. Despite being active in sports, he struggled with weight issues and a growing belly. What profoundly changed his perspective was witnessing his father’s remarkable transformation. Battling multiple health problems — from low energy and gastric issues to skin allergies — his father reversed his condition through a balanced approach involving nutrition, exercise, and lifestyle changes.
The second turning point came from his 80year-old grandmother, whose wellness journey at an advanced age deeply inspired him. These two transformations within his family became the catalyst for Saifullah’s mission — to help others reclaim control over their health and lead more fulfilling lives.
Redefining Wellness and Quality of Life
For Saifullah, wellness is not just about the length of life but the quality of it. Echoing the iconic Bollywood line, “Babu Moshay, Zindagi badi honi chahiye, lambi nahi” — he believes life should be great, not just long.
He emphasises that in today’s fast-paced world, people chase careers and money, often sidelining their health. “People work hard to earn in their 30s and 40s, only to spend that very money on health later,” he says. For him, good health is life’s truest wealth, enabling one to fully experience love, laughter, and purpose.
A Personalised and Sustainable Approach
Unlike one-size-fits-all fitness plans, Saifullah’s approach focuses on individualised, long-term well-being. His methodology revolves around Mind, Body, and Work-Life Balance, ensuring that every person’s journey is realistic, enjoyable, and sustainable.
Receiving an award for creating the "highest transformation" in helping others, from Goa
Saifullah completed the Marathon
He avoids rigid diet charts, preferring flexible routines that blend nutritional guidance and movement tailored to each client’s lifestyle. His goal is to help people make fitness a natural and permanent part of their daily life, not a temporary challenge.
How He Works with Clients
Saifullah begins by assessing each client’s current situation, goals, and health history. His clientele includes a diverse mix — from a 75year-old retired police officer in Mapusa aiming to lose weight, to homemakers, business professionals, and working individuals.
Through online coaching, he reaches people across India, offering live fitness sessions, personal consultations, and educational discussions on nutrition and healthy habits. This online setup also fosters a supportive community where people from varied backgrounds unite under one mission — to live healthier, more balanced lives.
conducted
Building the Right Mindset
According to Saifullah, the mindset forms the foundation of any transformation. “If the mind is stressed or unhappy, the body will resist progress,” he explains. His sessions place strong emphasis on emotional and mental wellness, allowing clients to connect, share experiences, and stay motivated through community success stories. This bond helps dissolve mental barriers and builds confidence, discipline, and resilience.
Merging Tradition with Modern Wellness
Saifullah integrates Ayurveda and Meditation into his programs, believing that traditional Indian wellness practices remain essential for human well-being. When paired with modern health techniques, these practices create a balanced framework for physical and emotional strength — one that honors both heritage and innovation.
Success Stories and Words of Wisdom
In his journey, Saifullah has also worked to debunk common misconceptions about health. He points out that many people delay action until illness strikes, relying on insurance policies rather than preventive care. Another myth he challenges is equating health solely with weight loss. True health, he stresses, lies in understanding body composition — the ratio of fat to muscle — rather than obsessing over numbers on a scale.
His final advice is simple yet profound: Get a coach (@SAIFIT_15) who can guide you through the right path. Stay active every day. Be mindful, loving, and kind — to yourself and your community.
Saifullah lives by the principle that 20% of health comes from physical activity and 80% from proper nutrition. Through his guidance, he continues to inspire countless individuals to view fitness not as a task but as a way of life — one that nourishes the body, strengthens the mind, and uplifts the soul.
Saifullah
a free Body analysis camp at NoMoZo, Porvorim
conducting a Health Awareness camp at Progress High School Panjim
conducting a Health camp for a Society in Thivim
Saifullah
Saifullah
authored article
Winter Wellness: Nourish, Glow & Thrive This Season
Dt. Rajlaxmi Bandodkar shares holistic winter wellness tips on nutrition, skincare, and immunity—guiding families to stay warm, nourished, and balanced through mindful eating and self-care routines.
Article & Images by: Rajlaxmi Bandodkar
As the temperature drops and the aroma of roasted peanuts and hot soups fills the air, winter invites us to pause, cozy up, and care for ourselves in a deeper way. This season may chill the air, but it’s also nature’s reminder to slow down, nourish our bodies, and build resilience.
Winter is more than just a change in weather — it’s a shift in metabolism, mood, and energy. Your body needs warmth, grounding foods, and immunity-boosting nutrients to stay strong. Here’s your complete guide to eating and caring smartly through the winter months.
Warm Up from Within: Winter Foods
As the chill sets in and cozy blankets come out, our bodies crave warmth, nourishment, and a little extra care. Winter brings not just shorter days and cool winds but also changes in metabolism, immunity, and mood. The secret to thriving this season lies in what you eat and how you care for yourself.
Eat Seasonally, Stay Nourished
Winter is nature’s reminder to slow down and nourish deeply. Local and seasonal foods are packed with the nutrients your body needs during colder months.
1. Root Vegetables:
Carrots, sweet potatoes, and beetroots are rich in beta-carotene and antioxidants that boost immunity and improve skin health. Roast them or turn them into hearty soups.
2. Whole Grains & Millets:
Ragi, bajra, and jowar are warming grains that provide sustained energy, balance blood sugar, and strengthen bones. Swap your regular rotis with these traditional options.
3. Seasonal Fruits:
Oranges, amla, guava, and pomegranates are
packed with Vitamin C—essential for fighting winter colds and keeping your skin glowing.
4. Warming Spices:
Cinnamon, turmeric, cloves, black pepper, and ginger improve circulation and digestion. Start your day with a cup of haldi doodh (turmeric milk) or ginger tea to stay warm and fight infections.
5. Good Fats:
Incorporate nuts, seeds, ghee, and avocados. They help retain body heat, improve skin texture, and support hormone balance.
Skincare & Self-Care Rituals
Winter self-care goes beyond food—it’s about nurturing your skin, mind, and body.
1. Oil Massage (Abhyanga):
A warm oil massage before your bath improves circulation, relaxes muscles, and gives your skin a natural glow.
2. Gentle Exfoliation:
Use natural scrubs like oat or coffee mixes once a week to remove dead skin.
3. Herbal Steam:
Inhale steam infused with eucalyptus or mint to keep sinuses clear and skin fresh.
4. Lip & Hand Care:
Coconut oil or ghee works as a natural balm to prevent chapping.
5. Early Nights, Warm Thoughts:
Winter is the perfect time to catch up on rest. Aim for 7–8 hours of sleep to allow your body to repair and rejuvenate.
Strong Kids, Warm Hearts: Winter Immunity
Boosting Tips for Children
As winter sets in, the drop in temperature often brings along sniffles, coughs, and colds— especially in little ones. Children are more vulnerable during this season as their immune systems are still developing. But with the right foods, habits, and care, you can keep your child healthy, happy, and full of energy throughout the chilly months.
1. Feed Them Warm, Nourishing Foods
Winter demands energy and warmth. Replace cold, processed snacks with seasonal, wholesome meals that build strength and resilience.
Add these immunity foods to your child’s plate:
Soups & Stews: Made with carrots, pumpkin, beetroot, and lentils—comforting and nutrient-dense.
Millets & Whole Grains: Ragi, bajra, and jowar keep the body warm and provide essential minerals.
Ghee & Nuts: A spoon of ghee in meals or a handful of almonds, walnuts, and cashews provides healthy fats for warmth and brain development.
Jaggery: A natural sweetener that boosts haemoglobin and improves digestion. Try jaggery laddoos with sesame or peanuts.
Fruits Rich in Vitamin C: Oranges, guava, amla, and pomegranates strengthen immunity and keep colds away.
2. Warm Drinks to Soothe and Protect
Keep your child hydrated even in cold weather. Instead of cold water, offer lukewarm herbal drinks.
3. Strengthen Gut Health — The Root of Immunity
A healthy gut equals a strong immune system. Give curd or buttermilk during the day to
balance gut bacteria.
Include homemade pickles or fermented kanji (in small amounts).
Add fibre-rich veggies and fruits to aid digestion.
4. Let Them Play Outdoors
Sunlight is a natural source of Vitamin D—vital for strong bones and immunity. Encourage morning playtime or walks in the sun. Fresh air improves lung function, mood, and metabolism.
Top 5 Herbal Drinks for Winter
Cinnamon-Clove Tea: Improves blood flow and relieves colds.
Lemon-Honey Water: Supports immunity and detoxification.
Ashwagandha Milk: Reduces stress and improves sleep.
Fennel-Cardamom Tea: Aids digestion after meals.
Ginger-Tulsi Infusion: The ultimate anticold drink.
Winter reminds us to slow down, nourish deeply, and care for ourselves from within.
With the right foods, mindful routines, and a little warmth in every choice, this season can be one of healing, balance, and renewal.
Embrace the chill and let your inner glow keep you warm.
Dt. Rajlaxmi Bandodkar
Functional Medicine Nutrition Expert
Arogya Vihara — Essence of Pure Nutrition
Clinic Address:
Shop No. 1, Mahalaxmi Residency, Tisk, Ponda
Shop No. 3, Lucy Apartments, Aquem, Margao, Goa
Tel: 9404312057
authored article
a holistic guide to estrogen dominance
Dr. Joline empowers women to overcome oestrogen dominance and fertility challenges naturally through nutrition, lifestyle, and holistic care — guiding them to hope, heal, and conceive with balance and clarity.
Article by: Dr. Joline Fernandes
Images by: Freepik
As a doctor and nutritionist, I’ve worked with countless women and couples who’ve walked into my clinic with one dream — to conceive naturally and build a healthy family. Over the years, I’ve seen how food can either fuel fertility or silently work against it.
This is why I started my movement — to help women and couples take charge of their hormones, fertility, and future through balanced, real-world nutrition.
My Mission, Vision & The Movement
My mission is to empower women to understand their hormones, decode their symptoms, and use nutrition as medicine, not restriction.
My vision is to build a world where women don’t fear diagnoses like PCOS, thyroid disorders, or infertility, but instead, view them as signals from the body asking for balance and nourishment.
My movement is rooted in compassion and clarity — helping individuals move from confusion and frustration to confidence and control. Through structured, science-backed guidance, I aim to restore health at the cellular level, so that conception becomes a natural, joyous outcome.
The New Era of Fertility Nutrition
In 2025, fertility nutrition is being redefined. “Eat healthy” is no longer a one-size-fits-all answer. Today, we know that gut health, metabolic function, and inflammation all directly influence reproductive health.
Here are some of the latest, evidence-based trends shaping fertility care:
1. Personalised Fertility Nutrition: Tailoring diets to hormone profiles, stress levels, and body composition is proving far more effective than generic meal plans.
2. Gut–Hormone Connection: Your gut microbiome affects oestrogen clearance, inflammation, and even implantation rates.
3. Quality Over Calories: Fertility thrives on nutrient density, not calorie restriction. Real food over processed food.
4. Functional Foods & Probiotics: Fermented foods like are linked to improved hormone balance.
5. Endocrine Disruptor Awareness: Reducing plastic use, processed foods, and chemical exposure plays a big role in hormonal health.
Common Fertility Nutrition FAQs
1. “What foods improve fertility?” Whole grains, fresh fruits, lean proteins, omega-3s, and good fats form the foundation. But Consistency beats any “superfood.”
2. “Does the man’s diet matter too?” Absolutely. Male fertility improves with zinc, selenium, antioxidants, and omega-3s — all crucial for sperm count and motility.
3. “Can supplements replace food?” Never. Supplements support a good diet — they don’t substitute it.
4. “Do I have to quit caffeine or dairy?” No. Moderate caffeine (1–2 cups/day) and quality dairy can fit perfectly into a fertilitysupportive diet.
5. “Is weight loss the only way to improve fertility?” No. It’s about metabolic health — blood sugar, hormones, inflammation, and stress management.
Fertility Myths That Need to Go
1. “Eating pineapple core helps implantation.” There’s no science behind this.
2. “You must cut out gluten and dairy.” Unless medically indicated, these foods aren’t harmful.
3. “Caffeine ruins fertility.”
Moderation is key.
4. “Supplements can replace lifestyle changes.”
Fertility healing happens from the inside out — not from a capsule.
5. “Only women need to prepare their bodies for conception.”
Men’s nutrition and lifestyle play an equal role.
The 100-Day Couple Fertility Program
For couples trying to conceive, I created the 100-Day Couple Fertility Program — a structured, science-backed approach designed to help both partners build the internal foundation for conception.
This program focuses on:
Hormonal balance through real, homecooked food
Gut repair and inflammation reduction Nutrient replenishment for egg and sperm quality
Stress and sleep management
Lifestyle rhythm reset — aligning meal timing, movement, and hydration with reproductive health
It’s not a diet — it’s a journey of restoration, designed for couples who are ready to take back control of their health and fertility, naturally.
Client Transformations
“We had been trying for two years…”
“When we joined Dr. Joline’s 100-day fertility program, we were emotionally exhausted. My husband’s sperm motility was low, and my cycles were irregular. Within eight weeks, my bloating and PMS reduced drastically. By the end of the program, I conceived naturally, something I didn’t think was possible anymore.”
— Asha & Rohan, 34 & 36 years
“It changed the way we looked at food and health.”
“We didn’t just get meal plans, we got a complete understanding of how food affects hormones. My energy levels improved, my partner lost visceral fat, and our labs looked so much better by the second month. It felt like a reset, not a restriction.”
— Meera & Nikhil, 32 & 35 years
“I stopped fearing food.”
“I always thought fertility meant deprivation. Dr. Joline showed me that healing can taste like home. I still eat rice and ghee, and my cycle is finally regular!
— Nandini, 30 years
A Message From Me to You
If you’ve been struggling to conceive or are tired of hearing “everything looks normal yet still feel something isn’t right , listen to your body. Your hormones are speaking to you. Fertility isn’t just about reproductive organs, it’s a reflection of your overall health. Start by nourishing your gut, balancing your hormones, and calming your mind. Food is not your enemy, it’s your medicine.
This is more than a program. It’s a movement to restore hope, balance, and belief in your body’s innate ability to heal and conceive naturally.
Join this r evolutionary movement, to reclaim your body, your health, and your fertility through the power of nutrition.
Contact: Dr Joline Fernandes – Fertility Nutritionist Website: www.drjoline.com WhatsApp: 9764240528 Instagram: @sensible_eating
Based in Goa, consultations available online and worldwide
authored article
5 Morning Rituals That Will Transform Your Day Before Breakfast
Five simple morning rituals—gratitude, hydration, movement, mindfulness, and intention—can boost energy, focus, and positivity, helping you start each day calm, centred, and purpose-driven.
Article by: Renata Fernandes
Images by: Freepik
Mornings hold the quiet power to shape the entire rhythm of your day. Before the noise, emails, and errands begin, those first few moments after waking can determine your energy, focus, and mood. Unfortunately, most of us tend to reach for our phones, scroll through messages, or jump straight into work mode. But what if you could turn your mornings into a time of renewal instead of routine?
Creating mindful rituals before breakfast doesn’t have to be complicated. In fact, simple, consistent habits can create profound change—helping you feel grounded, productive, and genuinely happier. Here are five morning rituals that can transform your mindset, boost your well-being, and prepare you to take on the day with confidence and calm.
1. Wake Up with Gratitude
The way you begin your day sets your emotional tone. One of the most powerful— and easiest—rituals to start is practicing gratitude. Instead of diving into worries or todo lists, take a few moments to acknowledge the things that bring meaning to your life. It could be your health, the comfort of your home, your loved ones, or even the simple gift of a new day.
Gratitude shifts your mindset from scarcity to abundance. When you focus on what’s going well, your brain releases dopamine and serotonin—feel-good hormones that naturally uplift your mood. You’ll start to notice that even small joys feel more vivid, and challenges seem easier to handle.
Try this: Keep a gratitude journal on your bedside table. Every morning, write down three things you’re thankful for. Don’t overthink it—just be sincere. With time, this ritual rewires your brain to notice positivity more effortlessly.
2. Hydrate and Refresh Your Body
Your body loses water overnight, so hydration should be the first thing on your morning checklist. Drinking a glass of warm water with lemon before breakfast is an excellent way to rehydrate, stimulate digestion, and flush out toxins. Lemon adds a dose of vitamin C, which supports immunity and clears your skin, while warm water gently awakens your system without shocking it.
This small act of self-care also signals your body that it’s time to start functioning again. Unlike coffee, which gives a temporary jolt, water provides sustained hydration and helps maintain natural energy levels throughout the morning.
Pro tip: Add a pinch of pink Himalayan salt or a few mint leaves to your water. This combination replenishes electrolytes and adds a refreshing twist.
By making hydration a ritual, not just a task, you begin your day by nourishing your body in the most fundamental way.
3. Move Your Body with Purpose
Movement in the morning doesn’t have to mean an intense workout. Even 10 to 15 minutes of gentle activity—like stretching, yoga, or a brisk walk—can make a world of difference. Physical movement increases circulation, loosens stiff muscles, and releases endorphins that instantly improve your mood.
Morning movement also activates your metabolism, helping you feel more awake and mentally clear. It’s not about burning calories— it’s about boosting your energy and aligning your body with your mind. If you prefer structure, try a quick yoga flow or a few rounds of sun salutations. If you’d rather keep it light, put on your favourite upbeat song and dance around your room. The goal is simple: get your blood flowing and start your day with movement that feels joyful, not forced.
Start small: Commit to five minutes each morning. Once you feel the benefits, you’ll naturally want to increase your time.
4. Calm Your Mind Through Meditation or Breathing
After energising your body, take time to centre your mind. Meditation or deep breathing exercises are among the most effective ways to create inner calm and clarity before the day begins. Just a few minutes of stillness can reduce stress, improve focus, and help you feel more emotionally balanced.
Find a quiet space, close your eyes, and take slow, deep breaths. Inhale for four counts, hold for two, and exhale for six. Focus on the rhythm of your breathing, letting go of any thoughts that drift in. Over time, you’ll notice how much calmer and more focused you feel, even during busy days.
If traditional meditation feels difficult, try guided meditations through an app, or start with mindful journaling. Writing down your thoughts, emotions, or even random reflections can be just as grounding. The goal is to give your mind the same care and attention you give your body. A calm mind is more creative, focused, and resilient—a vital foundation for a productive day.
5. Set Clear Intentions for the Day
Before breakfast, take a few minutes to set your intentions. Think of this as programming your day. Instead of being reactive to whatever happens, you decide what kind of energy you want to carry and what you want to accomplish.
Ask yourself questions like:
What’s one thing I want to achieve today? How do I want to feel? What kind of attitude will help me navigate the day smoothly?
Write your answers in a notebook or simply repeat them to yourself as affirmations. For example, you could say, “Today, I’ll stay calm under pressure,” or “I’ll focus on progress, not perfection.” This simple mental exercise creates direction and focus—two things that dramatically improve productivity and mood. When you move through your day with intention, small obstacles no longer throw you off course. You feel more in control, centred, and purposeful.
Final Thoughts
Transforming your mornings doesn’t require drastic change. These five rituals—gratitude, hydration, movement, mindfulness, and intention—can be practiced by anyone, anywhere. They’re not about perfection but presence.
By carving out even 20 to 30 minutes before breakfast for yourself, you invite peace, clarity, and focus into your day. Over time, these small habits accumulate into lasting transformation. You’ll find yourself more patient, productive, and positive—not just in the morning, but throughout life.
So tomorrow, skip the snooze button. Open your eyes, stretch, breathe deeply, and remind yourself that every sunrise is an opportunity to begin again—with purpose, gratitude, and joy.
